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The first step you should take when you want to lose weight

I see and hear a lot of people who want to lose weight asking questions like “Where should I start” or “I want to begin the process, but I don’t know what I should do”

Oftentimes people who are determined to lose weight begin their process by buying a membership to a local gym, or search for PT.

But after one week, their motivation quickly disappears, as they don’t see the results they want, and struggle to find exactly what to eat.

As a result, many people will start search on Google for the “perfect diet” for fast weight loss and try these out.

However, this is where you will make a big mistake. These extreme diets will only bring extreme consequences to your body – causing you to starve yourself and harm your body in negative ways.

Instead, the first thing you should focus on when you begin your weight loss journey is your brain and mentality, as it is here where the process  begins.


Please write down your goal, whether it’s 5kg, 10kg, or 20kg – it doesn’t matter. Just write it down.

Write this on a big paper or sticky note, and stick it on your bathroom mirror, your desk at your job, or in your bedroom. To succeed, you must be able to see these goals everywhere and every day. In this way, the motivation you felt when you first decided to lose weight is much more effective.

Stop searching for fast ways and techniques to achieve your goal – there is no such thing in this process of weight loss. It is important to prioritise the safety of yourself and your body first.

If you keep up your motivation from day one, you will not be tempted to search for a fast diet that will only bring harm to your body and counteract your progress.


The second thing to do is to write down your meal program, which will help you see where your mistakes lie. If you don’t know what your meals plans look like, then how will you know what to change?


After you write this down, think about changing your meal plans so it becomes more clear and simple.


Try to keep this in mind:

  1. You must have 3 meals a day without skipping a meal
  2. Between meals have 2 snacks with fruits
  3. Drink at least 3L of water/day
  4. Put as many vegetables as you can in every meal
  5. Don’t eat after 8 pm.


Use these tips to write down a new meal plan and make sure you stay focused on following it. You have the motivation; and now you have a new meal plan.



Don’t go to the gym!

The third thing to do is to first try these exercises at home for one week. Each day, do 30 squats, 30 crunches, then hold a push-up position for 1 minute. Repeat this for 4 times in a row. It will only take you less than 10 minutes to complete.

If you are truly motivated to lose weight, you will stick to this schedule for 1 or 2 weeks. After this, you can add one or two more exercises.


After one month of focusing on developing your motivation, following your meal plan and doing these simple exercises, you will begin to see the results, and you can finally consider buying a membership to a local gym to continue this process.


Do these 3 simple steps and you will definitely achieve your goal.


If you have any questions about fitness or nutrition advice, feel free to email us your questions to

See you in our next episode 😊

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