Your Weight Loss Guide

Living Healthy Can Be Simple!

Your Weight Loss Guide

Your Final Weight Loss Guide That Actually Lasts!

 This will be the last guide you will ever need to begin Living Healthy and achieve your lasting weight loss goals.

We know that trying something new can sometimes feel pretty difficult. But, here we want to help you through this as much as possible. This guide is meant to help anyone that wants to better themselves regardless of their current physical shape or budget. No matter the weight you want to lose, be it a few pounds or a few hundred, we will explain everything you should know.

Just a few pointers on this guide.

We advise everyone no matter their current condition, to talk to their doctor and let them know what you are planning on changing. Make sure you know your limitations and make sure you always stay healthy.

We DO NOT charge anything! EVERYTHING we provide here is FREE! No magic Pills, Meals, or Paid Plans.

This Guide is set up to easily navigate through a weight loss plan so that you can reference this page to find any information you need. Under most sections you will find a link that will explain a certain topic if you wish to learn more about it.

Some links in this guide may reference more than one topic and may be repeated.

This is Broken down into 3 Main Steps with #1 and #2 showing you what you need for #3.

Step #1 Your Starting point!

This Plan mainly focuses on calorie counting but with a bit of a twist. The Goal of this plan is to show you how to having a lasting weight loss, basically No More Yo-yo Dieting. After learning this plan your should be able to not need us or anyone else ever again to show you weight loss. In our plan we do not Advise any weight loss supplements such as pills unless you have spoken to a Certified Dietitian and they have recommend an exact medication.

#1 – The Difference of Diets.

As you may have already come to realize there are tons of diets out there. Their methods for weight loss really span a massive spectrum all leading to a generic goal, consume less calories and Workout. I will briefly go over three main diets below, but if you would like to learn more about this you can also click the link just below this.

(Click Here to Learn About Our Diet Vs Other Diets)

First – The Supplement Diets – 

Many of these Supplements state on their labels and claims, To achieve optimal results it should be combined with a healthy diet and regular exercise. 

Depending on the exact Supplement and the other methods they require you may achieve great results. But, you should make sure you are also well informed of the item you are buying. Many “Health Supplements” can be very dangerous and have very little actual science backing them. I really can’t put this better than the FDA. Below is a Link of their warning on Weight Loss Products ( please read before going this route)

FDA’s Warning On Weight Loss Supplements

Again, I am not saying that all diet supplements are bad. Just make sure you know what you are buying.

Second – The Prepackaged Meals

This can be a great option for some people because It solves the “what do I eat” question. These usually offer little flexibility and can sometimes become difficult to strictly adhere to the preset meals. Aside from sometimes becoming pricy, these never show you how to really plan a healthy plan for long term success.

Third – The Subscription Diets

Again this is also a great option for some. These many times offer some great features like large communities and some support/coaches. Aside from the cost, which can add up very quickly, you should understand the assistance you will receive with your membership. No one except a Certified Dietician that has examined you can legally prescribe you an exact meal plan. Knowing this most subscription plans offer “coaches or assistance”. If you choose these plans you should do it for the additional features they offer and still think about making an appointment with a Certified Dietician to answers any specific question you may have.

(FYI just make sure you check for contract Lengths)

Fourth – The Paid Diet Plans 

This one is a bit difficult to explain because it really can include anything. Some sites will offer plans for a set price that will give you access to information they have deemed successful and valuable to them. There are many good plans you can purchase out there and I don’t doubt that you can achieve great results from some.

Just as with anything you purchase, understand the limitations of what you’re paying for. These will most likely not include one on one assistance, and even if they do only a certified dietitian can prescribe you a personalized diet plan. Even purchasing a plan online that states it has all the information, you should still do research on your own.

Fifth – The Carb Diet!!

This is very popular diet for a few reasons, but I will start by saying that I used it with regular exercise and did achieve results, but I still wouldn’t recommend it. Just as the name sounds this diet revolves solely around Carbs. There are several versions of this diet but most will cap your total carb intake, usually around 50g per day. Aside from possible healthy effects of this diet, the restrictions of this diet can make long term success much more difficult. This can then lead to unhealthy yo-yo dieting. I suggest you read the post below

(Click here to Learn About Our Diet vs Other Diet)

I recommend you do sufficient research even out side this site about this diet plan if you decide to go this route. Below is an article by Elena Serrano at Virginia Tech

Article By Elena Serrano At Virginia Tech

Sixth- The Ultra Low Calorie Diets

There really isn’t much to explain because the title really says it all. These diets rely on you having a very low calorie intake sometimes into dangerous levels. 1,200 calories is still considered too low by many professionals and these diets sometimes even push below these. Click the link below if you would like to learn a bit more about calories.

Find Out How Many Calories Should I Eat

On rare occasions a Certified Dietitian may prescribe an Ultra Low Calorie Diet. But, know that these patients are usually losing a lot of weight and being closely monitored during this process by their doctors.

Aside from being very unhealthy in almost all circumstances, these diets can expose you to a much higher risks of injury during exercise and even everyday activities.

Lowering your calories too far can actually cause your body to go into a “survival mode”. This is where body can slow its metabolism and begin storing as much fat as possible. First, this can making it much more difficult to lose weight. Second, this can cause the yo-yo effect to become much worse.

This is probably the one that you should be cautious about the most.

Here is an article by Health Line if you would like to read more about this.

Health Line On Starvation Mode

Seventh – Personal Trainers and Register Dietitians

This one is pretty straight forward. You really only need to keep a few things in mind if you decide to go this route. 

Personal Trainers are not Dietitians. A Personal Trainer may also be a Dietitian, but only Registered Dietitians can legally prescribe you a personalized meal plans and nutritional needs. You should understand your needs and go to the correct person. 

Tip: You should shop for a personal trainer or dietitian as you would a babysitter. Do your research and find one that fits your needs and you feel comfortable working with.

Quick Tip – Make sure you check contract terms and total costs.

Step #2 Get Your Numbers

This is actually much easier than a lot of people make it out to be.

Whether you are on this plan or any other health plan you should know how to get your numbers. Knowing and understanding your numbers is one of your most important assets in achieving your a lasting weight loss plan. Here we have Great calculators and Guides that will help you get all the numbers you will need. 

As in Anything that requires you to change your lifestyle and concerns your health, I recommend that you always seek advice from your doctor. All the Numbers that we provide here are estimates and come from methods that are widely used by many health professionals.

Here we will be going over a few steps. Below is a List of different Links to the steps of pages referred here.

First – We have to set a Safe and Healthy Goal

Simply put we want to go over what your goals should look like. Weight loss should only be a tool to make you Healthier whether it is Physically or mentally.. You should set your Ultimate goal after multiple smaller goals so that you can track progress  and notice if you reach any plateaus or need to make any adjustments.

Quick Tip

Weight shouldn’t be your only level of success. 

If you don’t have an ideal weigh in mind it is completely fine and you can simply skip this step if you would like. Just below this is a Calculator that can give you Ideal Weight Estimates based on Height. It uses several Formulas that are used in different parts of the Healthy community. Remember to use this calculator knowing that everyone is different and your exact weight can vary. You Should never have a target that would put you under weight. Being Under weight can actually have much worse health effects than being over weight. Please note when you are nearing a lower weight, you should keep tract of essential Vitamins and Minerals to sustain a healthy life. Unless directed by a Doctor you should always try to get these naturally through healthy foods,

(Click Here To Find Out How Much You Should Weigh)

With this Number in Mind this many times will Lead to How Fast can I lose weight. This answer comes in two steps. You should Understand that your weight can Fluctuate and cause you to lose weight faster at certain times. When Just beginning a weight loss and / or exercise routine, you can sometimes drop the first few pounds quite quickly. You should consider the abrupt first few pounds lost as only the first step. A generally advised Long Term Weight Loss Goal should be at about 1-2 pounds per week.

Quick Tip

Usually if you are at a higher weight you will tend to lose weight faster until you begin nearing an ideal weight.

(Click Here How Fast I Can Lose Weight?)

Still Under the topic of Weight, you should understand that everybody is different and your weight can be much different from another person. This is why you should also keep records of key measurements to keep track of your progress. This simply says that you can be losing inches on your waist and other places faster than you notice pounds going away. Because muscle mass is more dense, you can become much slimmer while your weight loss in pounds may appear stagnant. I advise take a quick look at the post below.

(Click Here To Learn about Weight AND Measurements)

With these topics in mind if Weight Loss is your goal you should be able to set and target weight while keeping in mind your weight isn’t the only way to measure success.

Second – Spotting Calories

The Idea of counting Calories can sometimes discourage people from learning about them. But truthfully this topic is much easier than you may think. I just recommend learning just a little about them. Here I’ll go over a few key points about them.

First know how to read a nutrition label. This is on the back of nearly every single food item. But know that sometimes even though the package may seem small. The label will tell you calories per serving and number of servings in a package.

If you eat the entire package and the package show it contains 3 servings, you have to account for the total calories you are consuming. This would usually be by simply multiplying the calories by 3.

(Click Here On How to Read a Nutritional Label)

Calories are usually really easy to find as long as you look. When weight loss is your goal you should try and pay attention to all the calories you consume. This includes the hidden calories that may seem insignificant.

Example: You may have heard coffee has very low calories. But you have to account for the the milk, coffee creamer, flavors and sugar. Your coffee can have about 1 calorie plain, but can have hundreds after you add everything. 

Quick tip

 Key here is to make sure you add the calories of the items you add to your food. You will sometimes find plain old sugar may not be that bad compared to sweeteners. 

(Click Here for Tips on Spotting Hidden Calories)

This is also pretty easy. Just about everything editable has the calories listed on them. For most restaurants or fast food places the calories will be listed on their menu or website. It is a GREAT idea to take the extra second and check them out. 

Example: Some places will advertise “Healthy and all Natural” food, but “Healthy” can really be a vague word. You can see an item like real banana smoothie or fresh strawberry smoothie, but these can sometimes contain well over 1,000 calories and even near 2,000. 

Also, Just because it says salad doesn’t make it healthy. The Cheesecake Factory’s Caesar salad with Chicken may sound really healthy. BUT, it has 1,510 Calories. Thats more than 2 and half BigMacs. So know what you eat. 

Quick Tip

You can google just about any food and get the calories in it.

Know that all calories are not the same.

This can become very complicated to really know everything. But, as long as you understand just two key points, this should be enough for just about anyone.

First

This one is really simple. Usually this can be general knowledge but sometimes can require a google search. Comparing an apple with a donut can be easy but it you want to know if chicken is healthy, the general answer is yes but this refers to the white meat and not to the dark meat or skin. A simple google search will usually resolve any of these doubts.

(Click Here For a Print Out of Popular Food Items)

Second

This one can require just a bit more information. You should understand just because something says that it contains no calories, it can effect your body in very big ways. Artificial sweeteners can cause the body to respond differently and can effect your goals. It is best to avoid artificial sweeteners.

(Click Here to Learn about Artificial Sweeteners)

Third – Your Calories

The only thing you’re going to take from here are two things. First, know that as you progress through your weight loss you should often recheck your calorie needs. Second, you’ll get your calorie numbers.

First and Second – know that as you progress through your weight loss, your body needs will also change. You should continually monitor your weight and measurements. Your should never try to lose weight too quickly and if you increase exercise know that your calorie needs to maintain a healthy body will increase. You can click the link below to learn more about this and get your Calorie Intake Number. You Never want to starve your body.

(Click Here to get your Calorie Intake Needs)

Fourth – Your Heart Rate

Before starting any exercise it is important you know your limitations and it is always advisable that you talk to you doctor to know your limitations. 

Here we are going to go over a few numbers you should definitely know before doing any exercise. You may already own a way to measure your heart rate, such as Fitbit, or Apple Watch. If you do not own a heart rate monitor this is the only time I believe you would have to purchase something to exercise safely. The Heart Rate Monitors on lower end exercise equipment can be very inaccurate and it is best to have more than one source. You don’t have to spend a lot you can get heart rate monitor. They can be bought for less than $30.00. I will place a few links to some highly rated monitors below.

Theres are the  two numbers you are going to need here. The First is called a max heart rate. Just as it sounds this should be your Maximum Heart Rate, you should never go over this number. When Just beginning a new exercise regimen, you should take care to monitor your heart rate because you can sometimes easily get to this number with what you may think wasn’t so hard. The Second is called a Target Heart Rate Zone. This number is where you want to keep your heart rate during exercise to achieve the most benefits. The Link Below will take you to a simple to use calculator that will give you both numbers.

Again talk to you doctor and know your Limitations.

(Click Here to Get Your Heart Rate Numbers)

Step #3 The Actual Plan

Truthfully knowledge is the hardest part of weight loss. Steps 1 and 2 may have felt long but the goal of this plan is not to simply lose weight but it is to know how to keep it off. Anyone can tell you that if you starve yourself you will become skinny. But this is crazy unhealthy and should just never be done. This can lead to ton of health risks and most likely lead you to be heavier than when you started. So with knowing the above, this step down here is actually going to be pretty short. Let’s just put knowledge to use.

You may have gone through some of this information above.

First

Know your direction. This isn’t the same as a goal, but can take its place. You can simply want to live healthier or begin using weight at a safe pace.

Second

Know You Daily Calorie Goals – The link below will also show you how to plan a proper calorie deficit.

(Click Here to know you Calorie Needs)

Third

This is By far Everyones Hardest step. It is simply how to make a good meal plan. Luckily here we explain how to simply do this step and its actually quite simple once you try it. This may burst a couple bubbles, but make a few more happy. Exercising is big part of weight loss, but you don’t have to be that fitness junkie to lose weight. You just have to understand that you can’t out exercise a bad diet. Click below to learn about making a healthy meal plan.

(Click Here On how to a meal plan)

Fourth

Become more active. This can simply be anything: walking, cycling, running, weight lifting, really just about anything. We have a great article about becoming more active below, just check it out

(Click here Become More Active)

Fifth

Make sure you record your progress and adapt to your changes. Just look back to (Know Your Calories)

Conclusion

Weight loss has always seemed complicated. Everyone is always trying to find the secret to it and it shouldn’t be that way. Several years ago when I decided to finally make the attempt at weight loss I admit that I really felt lost. I felt that all you should have to do is simply google weight loss and your answer should be right there, but it wasn’t. Everywhere you click usually wants to charge you for some new miracle pill, or sign up for their new and cutting edge plan. And those that are free would give one of two kinds of information. The first group would give a generic “Eat less and Workout” (Much easier said than done). Then there’s the second group that can provide fantastic information, but no explanation on how to implement it.

Here I want this to be able to help anyone regardless their current condition and budget. All the information that has helped me, I want to provide free to anyone that it can help.

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