Ultimate Goal:

‘I want to permanently lose 12 kilos (26 pounds) in body weight by September 200x.’

Intermediate Goals:

‘…to lose an average of 2 kilos (4 pound) per month (i.e. an average of 0.5 kilos (1 pound) per week)’

How:

1. Diet modifications(you should do ALL of these)
   • REDUCE saturated and trans-fat intake (deep fried food, take-away, pizza, chocolate, ice cream etc.)
   • REDUCE intake of simple sugars (soft drinks, lollies, cakes, biscuits, many desserts)
   • REDUCE size of plate AND serving sizes
   • Eat MORE fresh vegetables & fruit (especially as a healthier dessert alternative)
   • Drink MORE water (with meals & as soft drink alternative)
   • Eat 4 to 5 SMALLER & healthier meals per day rather than the 3 traditional larger ones. (Note, your total food or calorie consumption should be the same or even less)
   • Make these changes PERMANENT as opposed to some temporary diet or fad

Note: Reducing is more realistic and achievable than total elimination or abstinence

2. Exercise (select one or more that suits your abilities & circumstances)
   • Brisk walk for a minimum 30 - 45 minute per day, 5 times a week *
   • Aerobic exercise 2 - 3 times per week (swimming*, jogging, aerobics, cycling, aqua-aerobics, etc.)
   • Resistance training 2 - 3 times per week*
   • Core work (Pilates, yoga, smart-ball, etc.) 3 times per week*
   • Play sport (tennis, volleyball, netball, basketball, etc.)

*My favourites because of ongoing knee trouble

3. Measuring / Recording
   • Weight at end of each week
   • Total weight lost to date
   • Waist & other body measurements
   • Clothing size/s
   • Any indicator that is meaningful to you which provides confirmation & reinforcement (e.g. waist/hip ratio (WHR), body mass index (BMI), blood cholesterol, blood sugar, flexibility tests etc.)

Note: