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Introduction

This post outlines the process you may want to follow to achieve and maintain your desired body weight. The process comprises 20 steps, including (1) the consequences of obesity and overweight, (2) the causes of obesity and overweight, (3) your motivation to obtain your desired body weight, (4) determine your current body composition, (5) determine your desired body composition, (6) create a vision, (7) create your goal, (8) create your intermediate goals, (9) form or join a support group, (10) have a discussion with your medical doctor/practitioner, (11) measure several organs’ functions, and components and features of your blood, (12) produce a current meal diary for the last 2 weeks, (13) have a discussion with a dietician about your nutritional requirements, (14) produce a meal diary to be applied for the next period of time, (15) measure frequently your body composition components, including total body mass, total fat mass, total muscle mass, BMI, biological age, and visceral fat, (16) have a discussion with a professional personal trainer about your exercise requirements, (17) exercise consistently, (18) work with a coach/ hypnotherapist/NLP practitioner for the elimination of bad habits, limiting beliefs, negative emotions, and stress management, (19) reassess your body composition, and (20) reward yourself for your great success, and even have a celebratory party with your support group.

The consequences of obesity and overweight

There are several consequences that may put you in a undesirable status, including heart conditions, hypertension, joints pain, diabetes, lung issues, gallstones, cancer, sex issues, emotional disturbances, and even death.

The causes of obesity and overweight

The causes may include fast food leading to inadequate nutrition, avoiding movement/exercise, stress, inflammation, negative emotions, limiting beliefs, bad habits, hormonal issues, legal and illegal supplements, toxicity, problems with the functions of some of your internal organs, including liver, kidney, pancreas, thyroid, reduced or enhanced appetite, and toxic relationships.

Your motivation to obtain your desired body weight

It may be that your motivation to get to your desired body weight is one of the most important steps in this process. So, I suggest you to have a brainstorming session to determine your real motivation. You may want to work with coach like me to produce a list with your motivation factors, and burning desires to get to your realistic weight. Then, display this list in a place(s) that enable you to see the list a few times every day. I also suggest that you read the list 7 times after you wake up in the morning, and 7 times before sleep.

Determine your current body composition

The body composition comprises of several markers that will assist you to progress successfully through this process. It includes the following markers: total body mass, total fat mass, total muscle mass, BMI, resting metabolism, biological age, and visceral fat. I measure these markers almost every day using a very smart scale. Using this process and scale I managed to lose 22 Kg in about a year.

Determine your desired body composition

Having your current body composition markers you may now proceed to determine the first draft list with your desired markers. You may want to understand that this list is just a draft, that may be improved every day and/or every week after you measure the markers with your scale.

Create a vision

Now you are in a good position to create a vision of your desired body at the end of the successful completion of this process.
Just imagine yourself after achieving your goal. You may want to look online to find a vision of a person that has a body that complies with your desired image. Alternatively, you may want to work with a coach like me to create your vision.

Create your goal

I suggest you set a SMART goal to achieve your desired weight. The goal should be written down, and read at least twice a day, in the morning after you wake up and in night before you start sleeping. You may want to use the following formula as an example: “Today, 3rd of July, 2023, I have the following results of achieving my weight loss goal: 60 Kg as a total weight, 10% as a total fat, 50% as a total muscle mass, 20 as my BMI, 40 as my biological age, and 5 as my visceral fat. I envisage to maintain these markers every day starting today” When you read this formula, just see yourself having the body you design at previous step, being very happy, and hear people around you saying congratulations you did it, you look fantastic. Alternatively, you may want to work with a coach like me to create your goal.

Create your intermediate goals

After you successfully create your goal, you may proceed to determine your intermediate goals. You may be aware that breaking the big goal in small chunks is very practical and ensures achieving your big goal much easier.

Form or join a support group

A support group is very important in achieving a goal of weight loss. However, any support group will work well with you when it supports you achieving your goal, without fighting with you, or criticizing you. You may form your support group using your trusted friends, or you can join a group already formed on Facebook, for instance.

Have a discussion with your medical doctor/GP

It is very important to share your goal with your current Medical Doctor, or GP. Apart from the fact that you would receive a good advice, you will also get from them a referral for blood testing.

Measure several internal organs’ functions, and components and features of your blood

Your Medical Doctor may suggest what to measure after they consult you and know what you want to do. These measurements may include liver function, kidneys function, thyroid function, sugar level, cholesterol levels, insulin level, triglyceride level, inflammation, hormones level, and toxicity. Please note that the result will be your Baseline that will be compared with the blood analysis made at the end of the process.

Produce a current meal diary for the last 2 weeks

This current meal diary will be very useful when you meet your dietitian to discuss and determine your nutritional requirements. If you wish I can provide you with a template diary free of charge.

Have a discussion with a dietician about your nutritional requirements

It is very important to discuss your venture with your dietician before you start the process. The dietician will use your current meal diary for the last 2 weeks for determining your nutritional requirements. I had a positive experience with a dietician who read my diary and suggested that I did not have any food and supplements to give me enough calcium.

Produce a meal diary to be applied for the next period of time

Now you are in a good position to put together a meal diary after seeing a dietician. The dietician may suggest changes to the diary if you choose to see them again.

Measure frequently your body composition components

Measuring the components of your body composition has an importance that cannot be neglected. I heard in many occasions that to measure means to control, i.e., to ensure success. I had sudden negative changes of my body composition components in many situations. I survived and won because I measured my total body mass every day, and all the components weekly. You should put these measurements on a high priority list. It is the only way to address the negative results and change what you eat immediately. My solution was using a Scale that gave my great results quickly. Following the measurements, I applied changes to my meals just in time.

Have a discussion with a professional personal trainer about your exercise requirements

You should never underestimate the contribution of exercise to the achievement of your goal of desired weight loss. Therefore, take the professional advice of a personal trainer.

Exercise consistently

After you know your exercise requirements from your personal trainer you need to start exercising according to the personal trainer advice. You may choose to go to a gym for exercise or to exercise home.

Eliminate bad habits, limiting beliefs, negative emotions, and stress from your life

Working on elimination of bad habits, of limiting beliefs, of negative emotions and stress from your life plays a huge role in the achievement of your goal. My expertise in this area will help you in tackling these issues. I am fully qualified and experienced in Coaching, Hypnotherapy, and Neuro Linguistic Programming. Just let me know when you need my professional support.

Do you need any specific Diet Approach?

You realized that I did not talk about any diet that you can use to achieve your goal. I recently checked amazon.com and I found 100,000 books on diet ready for purchase. We are very different from each other. One approach is valuable for me, but another approach is valid for you and other people. Therefore, my experience with weight loss in the past showed me that to be successful with weight loss you cannot totally apply one diet or another. This means that you need to experiment until you realize that your approach is working. What I have applied was to change my eating pattern. Instead of eating 3 meals a day and other food in between I had consistently two meals a day only. I also completely changed the food I consumed as well. I daily consumed Fish (Salmon), and plenty of Vegetables only. It took me some time to arrive to this way of eating. However, doing this, in combination with the measurement of my body composition components daily and weekly I managed to eliminate a lot of weight from my body, losing 22 Kg in a year. Following this approach I also managed to maintain this weight loss. A very important help I received from the dietician I visited. I learned form her and from my own experience what I really need it. Therefore, I suggest the use of qualified programs, and supplements valid for you, having your doctor and dietician approval. I would include here Berberine, Floralite, Lean Belly 3x, Lose your First 10 lbs Workshop, Maximum Slim, Meticore, Night time Fat Burner, Portion Perfection, and The Ultimate Keto Meal Plan.

Conclusion

The process I implemented for me was very successful. This approach has roots in many applied diets. My success was achieved because I challenged this approach many times by experimentation and measurements. Without experimentation and measurements I would not get anywhere. So, my advice to you includes consulting your medical doctor, employ a dietician, engage a personal trainer, experiment, and Measure, Measure, and Measure. These are key actions.

About the author

I am a coach, therapist, mentor, counsellor, leader, manager, and project manager. I have more than 30-years of work experience including Coaching, Mentoring, Counselling, Hypnotherapy, NLP, TimeLine Therapy, Thought Field Therapy, and Autogenic Training. In addition to my vast work experience I have a wide range of academic qualifications, and certifications, including Doctorate in Clinical Hypnotherapy, Master of Business, Master of Project Management, Master of Information Technology & Communication, Master of Business Coaching, Certified Professional Coach, Coach U Certified Graduate, Accreditation in Executive Coaching, Certified Leadership Coach, Certified Master Coach, Certified Life Coach, Diploma of Autogenic Training, Diploma of Stress Management, Diploma of Psychology, and Diploma of Weight Loss. I am a full member of several professional associations, including the International Coaching Federation, Australian Traditional Medicine Society, and International Mentoring Association.

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