Starting a weight loss program is no easy feat.  Misinformation, fad diets, and quick fixes leave many feeling let down and overwhelmed.

Many start out with the best of intentions only to be let down for a myriad of reasons.

Here I am going to try to lay out the plan and what it would look like on a calendar if you are looking to take on something like a 100lb weight lost journey!

“In order to be motivated, you need a clear path forward.” Dr. Benjamin Hardy

We are going to start from a person who currently does nothing.

No diet plan.

No walking plan.

No exercise plan.

300lbs male.45% body fat.

Day 1 to Day 70 (10 Week Weight Loss Plan)

Goal

Go from 300lbs to 270lbs. (30lb weight loss)

Action plan

Diet

Track calories and protein in my fitness pal

(2000 calories and 150 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal 

Movement

Take steps up to 3,000-5,000 per day

We are trying to starting something that isn’t too overwhelming. The diet has no limitations on what kinds of food you can eat but it does has a limit on how much you can eat.  We are also trying to build a foundation of getting protein, fruits or vegetables at every meal.  Exercise is super important but can be very daunting at first, so we are just prioritizing moving by starting to walk more. 

Day 71 to Day 140 (10 Week Maintenance plan)

Goal 

Maintain new body weight of 270lbs for 10 weeks

Action Plan

Diet

Track calories and protein in my fitness pal

(3240 calories and 150 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Movement

Keep steps at 3,000-5,000 steps per day

**3 days per week exercise for 30-60 minutes**

In America we have mastered losing weight, what we haven’t mastered is keeping that weight off.  This maintenance phase is for exactly that, we need to learn how to keep that weight off, we can’t just keep trying to lose weight forever.  Many will want to skip this part to try to get to their goal faster and that would be a mistake for their long term success.  Big changes here is one, we are getting more calories now because we get to eat more when we maintain our weight, two, since we get to eat some more food its time to implement an exercise routine that we enjoy (we think CrossFit is the best wink wink)

Day 141 to Day 210  (10 Week Weight Loss Plan)

Goal 

Go from 270lbs to 245lbs (25lb weight loss)

Action Plan

Diet

Track calories and protein in my fitness pal

(2200 calories and 175 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Implement protein shake after workouts

Movement

Keep 3 days per week exercise for 30-60 minutes

**Up steps 5,000-7,000 steps per day**

Half way point achieved! Notice the amount of weight we lost this weight loss phase has gone down from 30lbs to 25lbs. As you lose weight the amount you can lose in a week also goes down. Our aim is for us to lose about 1% of our body weight per week.  Calories have come down but also notice they are higher than they were in our first weight loss phase.  This is because as your activity level goes up so does the amount of food you need to sustain that level of work.  Lastly, we took our steps up, we are progressively adding in more movement as our weight goes down and our energy levels begin to rise.

Day 211 to Day 280  (10 Week Maintenance Plan)

Goal 

Maintain new body weight of 245lbs for 10 weeks

Action Plan

Diet

Track calories and protein in my fitness pal

(3185 calories and 175 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Implement protein shake after workouts

Movement

Up 3 days per week exercise for 30-60 minutes

Keep steps 5,000-7,000 steps per day

New weight means new skills to learn to maintain.  Again we get some more food here which will allow us to enjoy more social events and vacations.  Enjoy this time in maintenance and allow your body to reset after a great successful weight loss phase.  Main changes here is our calories have gone back up from our weight loss calories and all movement has stayed the same.

Day 281 to Day 350  (10 Week Weight Loss Plan)

Goal 

Go from 245lbs to 225bs (20lb weight loss)

Action Plan

Diet

Track calories and protein in my fitness pal

(2200 calories and 175 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Implement protein shake after workouts

Movement

Keep 3 days per week exercise for 30-60 minutes

**Up steps 7,000-8,000 steps per day**

Just 25lbs to our goal after this weight loss phase and it hasn’t even been a year! Another 20lbs gone and we are cruising along nicely.  Main changes like before is our calories have come back down to start the weight loss again.  Steps have jumped up again for us. We have a goal to eventually be at 10,000 steps per day and we are almost there!

Day 351 to Day 420 (10 Week Maintenance Plan)

Goal 

Maintain new body weight of 225lbs for 10 weeks

Action Plan

Diet

Track calories and protein in my fitness pal

(3150 calories and 200 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Implement protein shake after workouts

Movement

Up 5 days per week exercise for 60 minutes

Keep steps 7,000-8,000 steps per day

We’ve past the year mark and we are getting so close and it’s time to learn to maintain this new weight.  Calories are back up, energy is feeling great, and we are physically capable of so much more! Main changes now are going to be, one lets get our exercise up to 5 days per week for 60 minutes!  With this new change our protein goal needs to go up to help us repair our muscles from exercising more!

Day 421 to Day 510 (12.5 Week Weigh Loss Plan)

Goal 

Go from 225lbs to 200bs (25lb weight loss)

Action Plan

Diet

Track calories and protein in my fitness pal

(2400 calories and 200 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Implement protein shake after workouts

Movement

Keep 5 days per week exercise for 60 minutes

Up steps 8,000-10,000 steps per day

We’ve done it!  We hit the goal 1 year and 4 months! This is an amazing feat and some incremental changes yielded a massive change.  Main changes here is as always we dropped our calories to start our weight loss.  Steps have gone up and we are consistently moving throughout the day.

Forever Maintenance Plan

Goal 

Maintain new body weight within 5-10lbs 

Action Plan

Diet

Track calories and protein in my fitness pal

(2800 calories and 200 grams protein)

Eat protein at every meal

Eat a fruit or a vegetable at every meal

Implement protein shake after workouts

Movement

Up 5 days per week exercise for 60 minutes

Keep steps 8,000-10,000 steps per day

So we’ve created a new lifestyle over the last year and change. We’ve gone from a couch potato to someone who works out consistently 5 days per week, eats quality foods in the right amounts, and gets lots of daily movement through walking.