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5 Steps to Start Your Weight Loss Journey

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My journey to lose 26 kg was not easy. Follow me as I share my experiences with you.


5 Steps to Start Your Weight Loss Journey

Step 1: Find Your Motive

What motivates you to start and keep at this weight loss journey until you reach your goal?

A strong and meaningful motive will get you out of bed in the morning and move you towards your goals.

My motive in the beginning was to look good for my wedding photos, which got me off the lazy train and had me start my weight loss journey. Now, my kids keep me motivated and whenever I feel down or lazy I think of them and say to myself “Alright! I need to be healthy and fit so that when Wesley and Edward are older I can run around with them instead of just sitting on the side and watch. But more importantly, I need to be healthy and fit to be around long enough to witness them get married and starting their own families.”

It makes achieving your goals much easier.

When you feel like quitting, think about why you started.

Step 2: Set Goals

Primary Goal

You can have more than just one goal, but there needs to be a primary goal. Your primary goal is something that keeps you working on for a very long time or even with no end in mind, eventually turning the behaviors towards that goal into habits/lifestyle.

My primary goal was to be healthy and live long enough to witness my kids getting married and starting their own families.

Secondary Goal

Your secondary goals can change from time to time, but they should all be moving in the same direction and serve the same purpose towards your primary goal.

Your secondary goals will need to be S.M.A.R.T (specific, measurable, achievable, realistic and time based).

Specific - Be specific as to what you are going to do to achieve the goal.

Measurable - Set targets and have the end in mind, for instance; this is how much I weigh now and by the end of it this is how much I would weigh.

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Time-Based - How long are you willing to give yourself to accomplish the goals you have set for yourself.

Achievable and Realistic - Make sure the specifics, targets and time that you have given yourself are realistic and achievable. Because once you fail the goal that you set for yourself you would be discouraged and might even end up quitting your primary goal.

In the beginning, my secondary goals were mainly around my weight and body fat percentage, but now it has moved more towards building muscle and performance-based.

Step 3: Research

When I started, for the first week or so all I did was research for different methods to lose weight. I was not sure if I would be able to stick to my plan, so my research in the beginning did not involve spending any additional money. I researched from different diets to what exercises I could do at home.

To this day I still research and revise. Learning something new each time, or getting a new perspective on something that I could not see before.

With the internet, your research should be a “piece of cake”.

Step 4: Planning

After researching you should be able to come up with a plan that suits your own daily routine and priorities. Don’t be discouraged if your plans don’t always work out, as plans may change from time to time.

I plan for the week. For me it’s easier like that. I can adjust my schedules if anything changes and I can also set goals for the week.

In the beginning it took me a long time to plan. I had to research first and then come up with a meal prep plan and a workout routine. As time goes by you will be more experienced and it shouldn’t take you more than 15 min to plan for the week.

Step 5: Take Action

This is the most crucial step, as the other steps mentioned above will be meaningless if you don’t act on them. However it is taking the first step that’s the hardest.

When you put your plans into action you will find that things might not turnout as you planned. Don’t be discouraged by this, as you can always adjust your plans.

Only when you act are you able to make progress and when you make progress you are going to make mistakes. Mistakes are vital and can be stepping stones if you learn from them.

Now that you have the knowledge of how to start your weight loss journey, start planning and take action!

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2018 Mike Gao

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