Weight Loss Plan Guide

A complete guide to creating a sustainable weight loss program

Hello! Today you have taken a positive step in creating the health and body of your dreams. Often we see clients that have tried and failed the do-it-yourself approach to weight loss, and we want to provide you with some valuable, applicable information to get you results.

There are some key points that will help you achieve success regardless of what program you choose.

Weight-Loss Key Points

Determine your basal metabolic rate

There are scales that provide you with this information or find a provider in your area that utilizes an in-body scanner for accurate numbers.

Determine your caloric need and the deficit you require to reach your goal

One lb equals 3500 calories. Therefore, if you want to lose 2 lbs a week, you need to place your body into a caloric deficit of 7000 calories below what you need. 

Consistency is key

We often hear people that do fantastic Monday through Friday and then cheat on the weekends. Cheat days typically undo all the hard work of the previous week and make your body go back into utilizing sugar for energy, instead of burning fat.

Choose from a variety of low glycemic index foods

Such as lean proteins, vegetables, berries, and a minimal amount of healthy fats.  Remember, your body will not burn fat in the presence of sugars.

Become a label reader

Between the hidden sugars and the artificial ingredients in most prepackaged foods, you are undermining yourself and thwarting your progress. 


Plan your meals ahead of time

If you fail to plan, you plan to fail. This has never been truer than in the process of successful weight loss. Create a menu for the week and stick to it. Meal prep whenever possible and keep healthy, quick options ready.


Track your meals on either an app or a notebook

Write down everything that goes into your mouth and track your calories and macros. 

Always opt for nutrient-dense, lower-calorie options

Your body will not process 100 calories of lean chicken the same as it would process 100 calories of ice cream. It is important to remember that the body will stop burning fat in the presence of sugar.

Vary your meals

Vary your meals as much as possible for a balanced nutritional profile.

find an accountability partner

This can be a friend, a health coach, a supportive family member, or a doctor.

Low Glycemic Meal Planning

We’re also offering you a basic guide with low to high GI foods to complement your calorie-based diet.