Thinking Of A Personalized Weight Loss Program?

November 27th, 2014

Tips To Consider Before You Proceed

Self Assessment

To be thinking of a successful weight loss plan, you need to determine where you are at now before you launch in.

Consider where you are weight wise by looking at you BMI – body mass index by calculating your waist to hip ratio. Scoring through that method will give you an idea whether you are underweight, normal, overweight or obese and you can also get an idea whether the distribution of body fat is a potential health worry.
Medical Assessment

Before embarking on any weight loss program it’s always a good idea to talk to your physician and ensure that there are no underlying health problems causing you to be overweight. Your doctor can measure your bmi for you and also look at your blood pressure, your cardio vascular health, kidney function, potential heart issues and the like. This can give you a valuable insight into the possible onset of weight related problems such as diabetes.

This will assist you in setting realistic long and short term goals and note any conditions that may influence your weight loss choices.

Weight Loss Assessment from a Professional.

personal trainer

As an alternative or even an addition to medical advice you may wish to consider a general fitness assessment from a qualified profession trainer or a dietician. Fitness and health experts like these can provide you with much useful information and a way forward.

Goal Setting

You need to set yourself realistic short and longer term goals as the next step. Simply put at its most basic, this is to achieve a certain weight in a measured time frame. For Example “I will lose 10kg by the end of May this year” Setting goals and setting up time frames is a critical step as is sticking to them as closely as possible
The steps above like seeking professional help will assist you in setting appropriate and achievable goals.

The Diet Plan


Simply put, eating excessively over a period of time is the main cause of weight problems and it’s not rocket science! It’s no surprise to learn that if you want to successfully lose weight then you need to modify what you eat. Cutting done on your calorie intake is the first step as is examining your food choices. How many calories we consume will have a direct effect on how quickly we lose weight but reducing it too quickly and expecting it to stay off. If it can take years to put on, why should we think it will come off in days or weeks? To have a sustained chance of taking and keeping off weight, approach this as a long term goal.  Reducing your calorie intake by as little as 5% will make a difference in the medium term and you are much more likely to keep it off if you make those minor lifestyle changes and or reduce your portion sizes.

Step 4 – Exercise Plan


Overeating is one cause of weight gain and the other is lack of exercise. You need to ensure that your exercise levels increase. The net result of the amount of energy you consume in calories against that consumed in exercise will ultimately determine how much and how fast you lose weight. Even increasing the amount of time and distance you walk will be a start if you don’t want to take up the gym.


These are just for starters. Future posts will look at individual ways of losing weight and what to look for both in the program and yourself!