Ask DeBlass: Keeping your weight off this new year on the mats

Professor Tom DeBlass works to pass his opponents half-guard.--photo courtesy of Tom DeBlass

Today is not New Years Day. Today is not Monday. Today is not your birthday.  Today is the day you take control.  You’ve made your resolutions.  Maybe you’ve had success in the past.  Maybe you haven’t.  If you’re like many people, you’ve added some sort of health resolution to the arsenal.  Perhaps you want to lose weight, compete, or even try your very first class.  In this installment of Ask DeBlass, Professor Tom DeBlass shares some very simple and doable adjustments you can make to get your on the road to weight loss and better overall fitness.

Please keep in mind that Coach DeBlass is not a medical professional.  These are principles that he has garnered from years of studying and practicing on world championship levels.  Please consult your own doctor if you have any specific questions related to your health.

Professor DeBlass takes a selfie.--photo courtesy of Tom DeBlass
Professor DeBlass takes a selfie.–photo courtesy of Tom DeBlass

Happy New Year!

Here we are with the new year upon us.  For many, it’s the hope of a clean slate and fresh start that makes this last holiday of the season so important to people around the world.  The topic of weight loss comes up a great deal with my students of all levels and also happens to be one of the more popular resolutions.  I’m here to share some very simple ideas to get you started.  The key is to make manageable changes that are not too dramatic or disruptive to your life.  The second key is to start today.  No matter what day it is.  You do not have to wait for a special occasion to start making positive changes.


Sadly, everywhere you look you will see memes and statuses mocking people and their New Year resolution. “You are the same person you were yesterday, you aren’t going to change, can’t wait to see people give up on their resolution in a month or so”.

Don’t pay attention to these things. They mean nothing. Inorder to reach your goals, you must be able to effectively block out negativity. And my friends, trust me, there will always be negative people trying to bring you down. People’s opinions on whether they think you can or cannot are meaningless. I don’t care if you failed 1,000 times trying to reach your goal, today is a new day, a new year, and another chance to start fresh.

What’s the Best Way to Lose Weight Coach DeBlass?

It’s imperative that we keep things as simple as possible. Of course there is a very complex science to losing weight, but this complexity is what can make it harder than it should be sometimes.  In reality, by adding few easy tricks, you will be on your way.  Let’s take a look at what one pound essentially is. Mathematically, one pound equals 3,500 calories. So in order to lose one pound per week, you need to burn 3,500 calories. This may sound extremely difficult, but when you factor in these few tips it is easier then you think.

Ocean County BJJ student Jay McCue shows the power of the BJJ lifestyle with a 65lb weight loss over less than a year.--Photo courtesy of Tom DeBlass
Ocean County BJJ student Jay McCue shows the power of the BJJ lifestyle with a 65lb weight loss over less than a year.–Photo courtesy of Tom DeBlass


Get on the mats and stay on the mats! Put 100% into your warm up and train even an extra match or two.  This additional work will ramp up your metabolism and keep it racing  for hours after training.  By doing more of the BJJ you love, you will move closer to your weight loss goals and improve your game.


Make sure you stay hydrated! Remove all unnecessary liquids except for water from your diet. Strive to drink one gallon of water a day. Yes, you will need to run to the bathroom a lot, but this is your body removing toxins. Believe it or not the less water you drink the more bloated you are. Your body holds onto excess water because it thinks you are dehydrated.  Drinking lots of water will also help control your appetite because often hunger is actually a disguised thirst.

Keep your Carbs Complex

Substitute simple carbs with complex carbs and high fiber carbs.  If you enjoy fruit try eating more apples and berries. These fruits contain fiber that help digestion.

Keep Healthy Fats

Add healthy fats! Your body uses fats for energy. Try a scoop of almond butter if you are getting hungry or all natural peanut butter. Coconut oil and MCT (medium chain triglycerides) oils are also a great source of fat.


Keep your protein intake high. You don’t need 1 gram for every pound,  but every meal try to load with more protein and healthy fats, while lowering the carb intake.

Professor DeBlass and his Saturday crew take a group shot.--Photo courtesy of Tom DeBlass
Professor DeBlass and his Saturday crew take a group shot.–Photo courtesy of Tom DeBlass

Try living by these simple rules and I promise the weight will come off.  If you can’t do them all at once, slowly incorporate them into your lifestyle.  You will have days that are tougher than others.  If you slip, get right back on track.  Don’t beat yourself up.  Stay positive and keep your plan simple.

Any questions feel free to ask!  Make 2016 great!




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