A goal of 1 pound of fat loss per week is solid. If you’re over 200 pounds it may be closer to 1.5-2 pounds per week. The more drastic the weight loss the harder it is to maintain. So start small.

In 1 year at 1 pound per week you’d be down ~50 pounds, which (if needed) is a MASSIVE improvement on how you look and feel.

This nutrition advice is for firefighters who don’t know where to begin. We think nutrition advice is typically so vague or complicated as to be useless for most firefighters trying to just get started eating better.