Nate's Weight Loss Challenge - Simple, Effective & Free!
- Nate Fegan
- Apr 4
- 15 min read
Updated: Apr 19
It worked – And, It’s Working!
I never thought that I would be in a position to share any form of weight loss solution let alone one that is at once simple, highly-effective and absolutely free.
But, ‘here we are’ – and, ‘here it is’ with none of the usual shenanigans that are often associated with ‘weight loss programs’.
Three Simple Steps!
In a moment, you are going to read through three simple steps that I recently took in order to burn off more than twenty years of unwanted body fat that had very slowly begun to creep in after the age of thirty.
A Real Game Changer!
I think that I can speak for all of us when saying that, even though having extra fat on our bodies does not define the intrinsic value of who we are, it does certainly affect us mentally, physically and emotionally. This is why having a surefire way to reach our individual weight loss goals, in ways that are healthy and natural, is a real game changer!
Is This 'Simple Solution' Going To Be Right For You?
I hope ‘with every fiber of my being’ that this simple solution really is going to work just as well for you as it has already worked, and is still working, for me.
Naturally, with that said, my goal here is to help as many people as possible!
Required Disclaimer…
There is no certain way for me to know if this particular solution is going to be safe and healthy for anyone else other than myself. Each reader, therefore, must make proper use of their own good judgment and consult with qualified medical professionals before making important choices about diet, nutrition and exercise.
You Can Do This!
In just a moment, you are going to know the three basic steps that I used to burn off more than twenty years worth of unwanted fat that had slowly accumulated in my body. And, I really do believe 'this is something that you can do', and believe further that you can 'enjoy growing more-and-more successful as you are doing', all on your own. However, if you might prefer to have at least a little bit of guidance and support as you are growing more-and-more successful, I can provide you with personalized coaching. More on that later...
Before We Jump Into The Good Stuff!
Before we define the simple solution that helped me burn off all of the unwanted fat, let’s quickly go over ‘Things I Tried, But Did Not Work’!
Things I Tried, But Did Not Work!
My first attempts at reducing unwanted body fat included:
Taking a year off of breads, crackers, etc
Taking a year off of peanut butter
Not eating breakfast until later in the day and 'exercising during that time' in an effort to burn unwanted body fat
Taking herbal supplements designed to promote healthy hormonal balance [this did not burn off the fat as I had hoped, but I still take them because I believe that they are contributing positively to overall health]
And, taking all refined sugar out of my diet
None of the approaches listed above had any noticeable affect on the unwanted body fat that I felt a need to burn off.
However, while I did return to eating peanut butter as well as certain breads and crackers, I did decide – as a general rule - to stay away from refined sugars. In addition, I continued taking the herbal supplements with an aim to generate positive affects on overall health.
So… What Did Finally Work?
We are almost there! However, before we finally get into the ‘three simple steps’ I would like to thank my amazing wife, Andreea!
Andreea is an expert in the area of health food – in fact, she is a successful certified professional health coach [as well as a successful flower farmer, classical piano teacher and more]!
With that said, much of what I have had the vision, courage and discipline to accomplish in just ‘three simple steps’ has come directly from knowledge, health concepts and healthy food choices that I have learned from her!
If you want or need help with healthier food choices and/or sound nutritional advice, Andreea is going to be a great resource!
If you want or need help creating success with your own vision, courage and discipline, I may be able to provide personalized coaching that is going to help you begin to celebrate 'being in the race' and begin to celebrate the joy of 'moving closer-and-closer' to the finish line!
[Nate is as a certified professional Life Coach, NLP Practitioner and Hypnotist as well as the author of Nate’s Full-Potential Project, and is the developer of a unique exercise program called EffortlessBodyAndMind. In general, he is an enthusiast when is comes to the goal of being Happy, Healthy, Active, and Fit.]
Remember, I believe that you can definitely enjoy being successful doing all three steps on your own – and again, if you might prefer to have a certain amount of guidance and support, please feel free to let me know!
Okay – Just As Promised, Here They Are!
The ‘Three Simple Steps’ I Used To Burn Off All Of The Unwanted Fat!
Step One – Only Healthy Foods!
Like anyone else with a smart plan to be successful, my food intake has been designed to include as many natural and healthy food choices as possible. At this time, my regular diet does not include any refined sugars or any other forms of junk food. Later in this post, I will include a complete list of the foods I am eating during my ‘Mega-Meals’!
Step Two – Nate’s Mega-Meals!
Please keep in mind that a 'series of smaller steps' were used in order for me to ease into step two [more on this later]. With that said, conquering step two using a 'series of smaller steps' is definitely what made fat burning success possible as well as much easier to achieve!
So, here goes… In step number two, I eat as much as humanly possible, eating only foods that I love – and, it’s awesome! What’s the catch? I do this just once a day! Think about that for just a moment. I get one extremely satisfying Mega-Meal to 'relax with' and 'enjoy eating' each day while 'never feeling deprived'. Then, for the rest of the day and night, I am actively burning unwanted body fat, and it feels great! Once initiated, every part of this daily process feels like success! In addition, at nighttime for a special treat, I sometimes have a full glass of lemon water with a couple squirts of liquid stevia - and, life is good!
Step Three – Fun Exercise!
Step three is 'being active and exercising'. Eating my Mega-Meal takes only about an hour each day. So, aside from a bit of time needed for digestion, the rest of the day is all about being happy, working hard, being adventurous, and loving life all while burning calories and unwanted fat! The more active and adventurous I am, the more I burn! I love it!
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Nate’s Weight Loss Challenge / Your Success Stories!
In a nutshell, that is it! For me - aside from the basic cost of food - this is a simple, effective and free way to achieve and maintain my healthy weight loss goals.
So, how about you? Are you up for the challenge? If and when you do take on your own weight loss challenge, please be certain to share stories about your progress and success in the comments section!
Coaching With Nate!
Coaching can provide you with personalized guidance for how to ease into each of the three steps and for how to be certain that you are maximizing your opportunity to have all three steps working for you synergistically!
Coaching can be customized for each unique person depending on individual needs and can simply take place via a 'Facetime' type platform and/or through a 'pen pal' type format. Coaching topics might include:
Help with setting and achieving goals [vision, courage and discipline]
Help with healthy food choices
Help with strategies for easing into each step
Help with how to time your mega-meal for maximum results
Help overcoming mental and/or emotional obstacles
Help with healthy and positive thinking
Help with relaxation, loosening, stretching, and basic physical conditioning exercises
And, more!
What Is The Makeup One Of My Daily Mega-Meals?
While I am sharing what is currently in my daily mega-meal, please bear in mind that your mega-meal is likely to be completely different according to your own personal needs and interests!
With that said, here is an example of what I am eating each day as part of my mega-meal:
Two Slices of Toasted Ezekiel [Sprouted] Bread w/ A ‘Definitely Not Holding Back’ Amount Of Organic Butter
Two Hard Boiled Eggs - Salted
A Large Bowl Filled ‘All The Way To The Top’ w/ Andreea’s [Hardy & Delicious] ‘Bean Soup Of The Day’ – Along w/ A Plop Of Rice Sitting On Top Dressed w/ Organic Olive Oil
Approximately One 3/4 Cup Of Peanut Butter Covered w/ Honey Then Topped w/ Banana Slices, Organic Raisins, & A Bit Of Water
A Serving Of Protein Powder Mixed w/ Collagen Powder & Water
A Fruit Plate Consisting Of Six To Eight Prunes Along w/ An Orange, Pear or Similar-Sized Fruit
Added To This Are My Mid-Day Supplements
I will be happy to swing back with some 'mega-meal photos' along with links to Andreea's hardy and delicious soups... Stay Tuned! But, that's it! What is your own personal Mega-Meal going to look like? Feel free to let me know in the comments!
New 04/06/25 How I Eased Into Accomplishing Step Number Two!
Before I describe how I was able to ease into having just one mega-meal per day, it is important to keep in mind what I am going to share with you is ‘just one way in’ to achieve fat burning success. There are as many creative ways to ease in and accomplish ‘step number two’ as there are people who are going to take this challenge and win! With that said, here goes:
On my way there, to eating just one mega-meal a day, there was time period when I was eating just two regular sized meals per day: breakfast and then a second meal that was completed no later than 3:30 pm.
At first, I felt very hungry later in the evening, and instead of giving in to hunger I would just simply 'imagine' eating everything under the sun, including all of my favorite junk food items from the past. This mental activity became quite enjoyable, I have to say, and it always got me to the other side of my urge to eat. Most of the time, I was able to just forget about hunger by focusing in on some enjoyable or necessary activity.
In the mornings, I no longer felt hungry. It felt like I could just skip breakfast if I wanted to [which eventually I did, as you know]. But for the time being, I was still burning off unwanted body fat in ways that I could see, feel, measure and celebrate even while eating two meals a day! For me, the initial difference was being made by not eating past 3:30 pm!
So, as you can imagine, the next step for me was simply to ‘skip ‘breakfast’ and go all in with just ‘one mega-meal per day’! At this point my body weight and fat index had stabilized at a level that I was pretty happy with, but I knew that what I really wanted was to burn off ‘all’ unwanted fat, not just most of it. So, I took one small step further in order to achieve my goal.
In a nutshell, once I got used to eating just two meals a day [which was the hardest part], it was then pretty easy to reduce it down to just one – and, this is when the ‘final two pounds’ finally burned off. Now, taking time to relax and enjoy eat one mega-meal per day feels very natural and does not feel like deprivation at all – in fact it feels like the opposite of deprivation. It just feels right, as if this is the way we were meant to eat [spend the day hunting and gathering and then have a great big feast before doing it all again the next day]!
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FAQs & Answers To Questions You Might Have!
Q: Once you got started, did you ever deviate from your plan?
A: Yes, I was very close to reaching my weight loss goal right before it became time to drive
thirteen hours, one way, in order to attend a wedding for one of our sons. Before we left, I
![This is a trip Andreea and I made, a number of years ago, to the Village Of Rheems [PA] where I grew up. My weight loss goals, like many others, include wanting to be healthy and fit enough to continue enjoying life's many priceless adventures!](https://static.wixstatic.com/media/d54219_4640ef64516e4fcdb4967decd64644de~mv2.jpg/v1/fill/w_638,h_850,al_c,q_85,enc_avif,quality_auto/d54219_4640ef64516e4fcdb4967decd64644de~mv2.jpg)
made a conscious decision to just be flexible about food. It was scheduled to be a four-day trip including three nights at a hotel. The wedding was beautiful – and, food-wise, I had a blast! I avoided alcohol, never over ate, but did include a number of food choices that I had avoided for a number of years. It was actually a lot of fun! My decision to let loose had a lot to do with confidence I had already experienced while using the three step process prior to the wedding. When we returned from our trip - keeping in mind that I had almost no time to exercise during this time, aside from some fun swimming we enjoyed at the hotel - I was approximately six pounds heavier than when we left, but after jumping right back into the three steps again, it only took seven days to burn it all off! Knowing that it is okay to be flexible is a great feeling – and, getting right back into the groove again was both fun and rewarding!
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Q: Do you have any advice for how often I should be weighing myself?
A: Sure, it’s important to understand that a number of factors affect what we are going to see on the scale [level of hydration, pre or post bowel movement, proximity to most recent meal, etc]. If you are looking to see the most encouraging numbers, I recommend that you weigh in just after a good exercise session and before re-hydrating, assuming that your exercise session takes place relatively close to the time you plan to eat. Then, if we weigh in each day, we still need to take an average of the results to know how we are really doing. The day-to-day number on the scale is likely to fluctuate, but the average is going to tell the truth about our progress.
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Q: What can you do if you are not losing enough body fat or if you are losing too much body fat?
A: This is an important question. Each of one of the three steps can easily be modified in order to suit our current needs. In my situation, for example, if I wanted to lose more weight it would be easy to make my mega-meals more ‘weight loss friendly’ in terms of food choice and in terms of food quantity [I currently have a lot of carbohydrates in my meals]. Plus, it would be easy to exercise more, which would burn even more body fat. However, if I needed to slow or stop the weight loss, I could easily add some well-timed snacks, before exercising for example, so that my body would not need to burn as much fat for energy. In this way, we enjoy our ability to maintain creative control.
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Q: How does coaching work? And how much does it cost?
A: As I mentioned above, coaching can be a great way to ease into the three steps and to really make them work for you. Coaching can take place via a “Facetime” type platform and/or through a pen pal [email] format. The cost, to give you and idea, is based the same fee that I charge for other types of lessons [music lessons for example]. Please feel free to email me directly from this website for more details.
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Q: Don’t you get hungry?
A: Yes, I do get hungry! Back during a time when I was exercising in the morning before eating breakfast in the afternoon, I learned an important lesson: being hungry does not necessarily mean that we are out of energy! This thought was one of many that helped carry me through the process of easing into ‘step number two’. Now that I have been eating just a ‘one mega-meal per day’ for a while, my body has become accustomed to also experiencing hunger once a day. Once in a while feelings of hunger do become conscious during non-eating times, but I simply move my focus back to my current activity and the feeling of hunger goes away. I also think to myself when feeling hungry that I must be in fat burning mode – and, then ‘hunger’ quickly becomes a feeling that I don’t mind and in fact begin to enjoy!
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Q: How do you think your three step program compares to diets such as Bright Line Eating, Weight Watchers, Paleo, Beach Body, Atkins, and others? In this the same as Intermittent Fasting and One Meal A Day (OMAD)?
A: This is an interesting question. By it’s most basic definition, this is most certainly a One-Meal-A-Day approach, which certainly is a form of Intermittent Fasting. Also, although I am not an expert on any of the diets you mentioned, it seems that all of the approaches we are talking about, including my own, have some form of calorie restriction built right into the method. In addition to calorie restriction, most diets include at least some guidance as far as the types of foods that are acceptable. The approach I am using does have an element of this as well, referring back to step one. Overall, I like being able to relax and eat an extremely satisfying “mega-meal” each day. For me, this does not ‘feel’ like calorie restriction, even though it is. During the rest of the day, it is exciting to think about all of the calories and unwanted body fat that is being burned, even while sleeping!
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Q: Does it matter when, during the day, you eat your mega-meal?
A: This is good question. I believe that it is best to complete our mega-meal with plenty of time left in the day for proper digestion to take place before we go off to sleep. I also believe that exercising soon before our eating time likely provides the best opportunity for us to burn unwanted body fat. At the moment, my personal eating window - on weekdays - typically begins around 2:00 or 2:30pm [because of my work schedule]. And then on weekends, I often begin eating closer to 3:00 or 4:00 pm. There is definitely some flexibility to be employed and enjoyed when creating our own personal eating schedules!
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New 04/06/25 Q: Is there anything else I should know before I jump into having just one mega-meal a day? I am excited!
A: Yes, whenever someone tells me that they are thinking about taking my weight loss challenge and reducing down to just one mega-meal a day, I really want them to know - at least for reference - how I was able to ease my way into accomplishing step number two. Please go back to the earlier section called, “How I Eased Into Accomplishing Step Number Two!” and make sure you understand that your own smaller steps taken to accomplish ‘one mega-meal per day’ are likely to truly make the difference between potential failure and instead achieving your ultimate success!
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New 04/06/25 Q: You have said that eating one mega-meal a day just feels normal now, but don’t you just feel hungry all the time?
A: Back when I was eating breakfast, lunch, dinner and a snack, I was feeling hungry at least four times a day. In fact, back then I could get interested in eating just about any time of day, even soon after eating breakfast, lunch, dinner, or a snack. With that said, I think that we humans are just ‘wired to eat’ if food is available. I feel the same way now, like I could get interested in eating just about any time of day – yes, I want food. J But, what I want even more than eating constantly are the even greater feelings that come right along with being healthy and fit. Plus, taking time to relax and eat just one mega-meal feels even greater then eating three or four smaller meals! And one more thing: ‘feeling hungry’ has a lot to do with our own psycho physiological conditioning. We can recondition ourselves to A: not mind feeling hungry and B: to actually enjoy feeling hungry. Plus, being hungry does not automatically mean that we are out of energy!
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New 04/06/25 Q: I have been on popular diets before where I was only allowed to eat the tiniest and least fulfilling portions of food. I felt so deprived. I like your story, but I don’t know if I can “not eat” for such a long period of time. Do you have any advice?
A: I agree that most of us do not want to feel like we are being deprived. It’s a terrible feeling. What I have experienced and what has surprised me is that eating ‘one mega-meal a day’ provides a different form of satisfaction that can only come from waiting and then relaxing and eating over a longer period of time [eating over the course of an hour or more]. In a way, it feels like the coming of spring or fall when the relief is so sweet that we accept the proceeding season as an important part of having and therefore being able to experience that sweet change from one season to another. In other words, it is hunger itself that makes eating so satisfying. So, with the ‘one-mega meal’ approach we set ourselves up to enjoy both hunger and the sweet relief that is our daily mega-meal. Then, in between meals, we also have the great pleasure of knowing that we are burning unwanted body fat on our way to being and becoming more and more healthy and fit! The net result is that, at least for me, this does not feel like deprivation at all – in fact, it feels like quite that opposite!
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New 04/06/25 Q: I so want to do this. It makes perfect sense. But, even though you have essentially spelled it all out, I still feel like I need someone to help me get started and help me stay out of my own way. Does that make sense?
A: Yes, it does make sense. Most of my professional life has been as a teacher and a coach, and I have seen - as a student as well - the many meaningful and amazing things that we can all accomplish with just a little bit of extra help! If you think that some personalized coaching might interest you, please feel free to contact me through this site and I will be happy to help!
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Stay Tuned - And Subscribe - For More Content, Including:
More answers to Frequently Asked Questions!
Links To Recipes For Andreea's Hardy & Delicious Soups!
Mega-Meal Photos!
And, More!
Let's Do This!
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