Losing weight is hard to do for almost everyone.
Keeping it off for years to come is even harder.
If you want to succeed, you have to know what to do and what not to do.
You also have to know why it didn’t work out for you so far.
We can help you with all this for free if you subscribe to the newsletter below.
You’ll have to reach out to us and take the initiative to change.
Then we’ll help you.
I’ll explain now how we will do this, step by step.
1. Set the right realistic goals
First, we’ll start by setting realistic goals to motivate you to do the right things.
Losing 20 pounds by the end of the month is not a realistic goal and won’t keep you motivated.
Instead, we’re going to search for activities you want to be able to do again and set a goal around that.
Think about being able to play with your (grand) children or being able to shop for an entire day without feeling destroyed after an hour.
We’ll also set goals focusing on eating habits. Their purpose is to reduce binge eating and late night snacking.
When we’ve set the right goals, it’s time to calculate how many calories you consume during specific days.
2. Calculate your calorie needs
Now we have set some goals, it’s time to calculate what you need to achieve these goals.
First, we’ll need to know how many calories you can consume and still lose weight.
You can do this by entering your details below.
[calorie_calculator send_to_email=”false” download_as_pdf=”false” template=”general”]
Based on your height, weight, age, gender, and activity level, the calculator estimates how many calories you need on an ordinary day.
We need this information for our next step, where we’ll see how many calories you consume. That number should be lower than the one we calculated here.
3. Calculate your calorie intake
Calculating how many calories you consume during the day can give some great insights into your daily habits. It might also show right away why you’re not losing weight.
It’s possible that you overeat, too little or not the right kind of foods.
These can all prevent you from losing weight.
You’ll have to sign up to myfitnesspall.com to be able to create an overview of everything you ate during a day.
Below, you can see what it looks like.
When we know what you’re eating, we can find out why you make those choices and how we change them.
4. Investigate why you make certain decisions
Until now, everything was relatively easy and straight forward.
Now we have to find out why you make certain decisions and how we can change them.
To do this, you’ll have to write down the situation and your thoughts every time you made an unhealthy decision or a “wrong choice.”
That’s how we’ll find out why things go wrong, and we can focus on the real problem.
We’ll come up with strategies to help you cope or avoid stressful situations.
You’ll be less tempted to make unhealthy decisions, which increases your motivation and results.
It means that we won’t provide you with a food plan or a specific diet. You won’t learn how to manage your eating habits if we lay it all out for you.
It doesn’t help you achieve long term weight loss.
5. Incorporate exercising
The next thing is to find a way to incorporate some form of exercising into your life.
It doesn’t have to be going to a gym to lift weights. Even going for a long walk every day or make small changes in your daily routine can already make a big difference.
Regular exercise also helps with difficult periods like binge eating, emotions, and self-esteem.
It’s an essential aspect of a long term weight loss strategy. Without some form of exercises, you won’t be able to keep off the weight for the rest of your life.
6. I’ll push you to do things you’re scared to do
The next step is to build confidence. You’ll need confidence to reduce stress and anxiety.
That will help you to cheat less and also binge less.
To do this, you must make a list of things that you would like to do, but that you do not dare to do
We’ll take small steps to reach this goal.
It will help you to be happier with your life. You’re finally able to do things you never thought possible.
That will give you a good feeling about yourself and will help you to push further.
7. I’ll be your accountability partner
When things aren’t going the way you want them to go, you can always reach out to us with your questions. We’ll help you as good as we can. We’ll keep you on track and remind you of the progress you’ve made so far.
You can also ask us any question you have.
Whether it’s about a certain type of food, you like to incorporate in your habits or on ways to cope in specific situations we’re here to help.
We’ll help you as good as we can to handle the situation and continue to grow.
8. Repetition, repetition, repetition
We’ll repeat everything over and over again.
There will be situations that you make bad decisions or wrong choices.
The key part is not to give up and continue the excellent work.
But it has to come from you. You’re in charge of this lifestyle change.
We’ll support you everywhere we can, but it has to come from you.
You’ll have to show the initial motivation.
If this all sounds good to you, sign up to the newsletter below and start right now.