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First Stages of a Weight-Loss Process

Eat healthy food and loose weight


Choosing the right objective

When we wish to lose weight, we first have to choose a realistic, measurable, and reachable objective. If your objective is excessive, you run the risk of becoming discouraged along the way. To stay motivated, choose an objective on the short term, such as losing 20 pounds in three months (you can combine with a long term objective). Keep in mind that a healthy weight loss represents a reduction of a maximum of 1 kg (2.2 lb) per week.

Also, question the reasons why you wish to lose weight. Is it for your health? Is it to be able to keep up with your children? Do you have a special event, for example a wedding, for which you need to put on a dress that doesn’t fit anymore? To help you through difficult times, I suggest that once you have identified your reason, you put up something significant (a picture of your grandchildren, or a medical prescription, for example) on the refrigerator or the bathroom mirror, for example.

Identifying potential obstacles

It is important to address the possible hazards that you will face on your way: dining out, social pressure, family meals, end of the day exhaustion, sweet tooth, etc. What will harm your process? What might demotivate you?

Finding solutions

Now that you have identified potential issues, you have to identify the solutions to address them. As they say, an ounce of prevention is worth a pound of cure! Make a list of the solutions versus the obstacles, in order to remember your good resolutions when a problematic situation occurs.

Making a good clean-up

Clean your pantry thoroughly! There needs to be room for nutritive foods: take the chips, cookies, sweet desserts, and nibbles out of the pantry. Avoid keeping reserves for nibbling; your pantry should contain only foods that will be used for a meal or a snack. Only the foods on your grocery list should enter your house.

You will then have to determine by which means you will lose weight. Weight loss happens when caloric intake (total of calories eaten) is lower than energy expenditure (total calories spent). Which activities will you choose to increase your expenditure (conditioning, dance, sports, etc.)? How will you plan your nutrition so that your caloric intake is reduced in a way that is both balanced and satisfying?

Once you reach these stages of the process, I suggest that you surround yourself with competent people, such as a nutritionist and a personal trainer, in order to give you more tools and get all the odds on your side for your weight loss process!

Be successful!

By Marilyne Petitclerc

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

First Stages of a Weight-Loss Processis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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