weight loss 101

Weight Loss 101: A Guide to Achieve Lasting Results

Are you struggling to get rid of those extra pounds and keep them off? You are not alone! Obesity is a growing problem in the U.S., but there is hope. With the right plan, weight loss doesn’t have to be another failed attempt at shedding the extra pounds; it can be something that sticks with you for life. In this blog post, we will take an in-depth look at how to create a sustainable weight loss program so you can feel better about yourself and make lasting changes that will benefit your health for years to come.

Understanding Your Body Weight

When it comes to weight loss, understanding your body weight is the first step. Body weight is composed of both fat and lean tissue, including muscle, bones, and organs. The amount of fat in the body is referred to as body fat percentage. This percentage can be determined by using a variety of methods, such as skinfold calipers, DEXA scans, or underwater weighing. Knowing your body fat percentage can give you an idea of how much work needs to be done to achieve your desired goal.

Generally, men should try and stay below 20% body fat, and women should aim for about 30%. It’s important to remember that many health benefits are associated with having a lower body fat percentage, such as improved cardiovascular health and better metabolic function. It’s also important to understand where your current weight lies in terms of your BMI (body mass index). Weight (in kilograms) divided by the square of height (in meters) yields the body mass index (BMI) (in meters).

Depending on which country you live in, BMI ranges may differ slightly; however, generally speaking, a healthy BMI would range from 18 – 25 kg/m2. If your BMI falls outside this range, then it could be indicative that you are either underweight or overweight and might need to adjust some dietary habits or start exercising more often to reach a healthier weight.

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Setting Realistic Goals

Once you have an idea of your current body composition, the next step is to set realistic goals. When it comes to weight loss, it’s important to remember that too much too fast can often lead to disappointment or even injury. Setting smaller, achievable goals and creating a timeline for success can help ensure that you stay motivated and on track toward achieving your desired weight. For example, instead of aiming to lose 10 kg in one month, try setting a goal of losing 1-2 kg per week for two months. This can be done by making small changes such as reducing portion sizes or increasing exercise frequency.

To make sure you stay accountable for reaching these goals, it can also be helpful to write them down and track your progress along the way. This can be done through the use of a journal, spreadsheet, or even an app. Tracking your progress can help give you a better idea of what’s working and what’s not when it comes to weight loss.

Developing a Healthy Diet Plan

When it comes to weight loss, developing a healthy diet plan is key. This means understanding which foods are nutritious and should be consumed regularly, as well as which ones should be avoided to achieve your desired results.

Generally speaking, a healthy diet should consist of lean proteins such as poultry, fish, eggs, and legumes; whole grains such as oats, quinoa, and brown rice; fruits and vegetables; low-fat dairy products; nuts and seeds; and healthy fats like avocado or olive oil. Additionally, it’s important to limit processed or sugary snacks that can lead to unhealthy weight gain.

Consider Using Some Medication

For those who need some extra help in reaching their weight loss goals, there is the option to use medications such as phentermine. Phentermine is an appetite suppressant that changes the brain’s chemistry and makes you feel fuller for longer periods, so you eat less.

This type of medication is usually prescribed for short-term use and can be found for $40.56 on average. While this type of medication can be effective in helping to reduce weight, it’s important to speak with a medical professional before taking any form of medication to ensure that it is safe and appropriate for you.

Exercising Regularly and Staying Active

In addition to diet and some medication, exercising regularly is key for weight loss. Exercise can help you burn more calories and build muscle mass, both of which are important for losing weight. When it comes to exercising, the best approach is to find activities that you enjoy doing so that it becomes a part of your lifestyle rather than something you dread having to do. Popular forms of exercise include cycling, running, swimming, yoga, aerobics classes, and strength training.

For those who don’t have access to a gym or local fitness center, there are also plenty of at-home options, such as walking or jogging around the neighborhood or using an online streaming service like Peloton for cycling classes. Additionally, many cities offer outdoor activities like community walks and runs, which can be a great way to get active while also staying socially distant.

Regardless of the activity you choose, it’s important to make sure that you’re getting regular exercise to reach your weight loss goals. Aim for at least 30 minutes of moderate-intensity physical activity most days of the week.


Losing weight can be challenging, but it doesn’t have to be impossible. With the right plan and dedication, you can be successful in reaching your desired weight loss goals. Start by setting small, achievable goals and tracking your progress along the way.

Developing a healthy diet plan with nutritious foods is key to success, as well as exercising regularly and staying active. Medications such as phentermine may also be an option for those who need extra help in reaching their goals. By following these tips and staying focused on your goal, you can achieve lasting results that will make you feel healthier and more confident in no time!

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