Five Key Actions to lose 750g Per Week

There’s nothing quite like an exciting goal and a deadline to create urgency and focus on a weight loss journey.

Recently, I spoke with one of my clients who has a significant birthday coming up which includes an overseas trip to visit family.  Naturally, she wants to look and feel her absolute best when she arrives at her destination.

To achieve her milestone goal, we calculated that she needs to lose an average of 750g per week. While this is an achievable target, it requires a strategic approach to ensure ongoing results.

Here is the advice I gave her on the key areas to focus on:

1.  The most important days of the week are Saturday and Sunday

The weekends can be particularly challenging, as a combination of factors like less sleep, less water, eating out, and alcohol can easily derail the progress made during the week. To stay on track, try to maintain consistency with your habits and choices during the weekend. If the number on the scales hasn't increased by Monday, then you're on the right path!

2.  Dinner is the most important meal of the day

While all meals are important, dinner is particularly crucial when it comes to consistent weight loss. It's best to make dinner a lighter meal and focus on having a larger breakfast or lunch. Also, make sure to leave a gap of 3-4 hours between dinner and bedtime, and avoid snacking afterwards.

3.  You need to be on track 95% of the time

To achieve consistent and effective weight loss, it's important to stay on track 95% of the time. There's very little room for extra bites or carby treat meals.  Stick to your plan as closely as possible and weigh and measure your portions to ensure you are getting your protein and fat right. 

4.  Variability is absolutely key

If you keep doing the same thing, your body will eventually adapt and your progress may slow down. To prevent this, try incorporating different foods and eating at different times of the day. My 14-day Ultimate Weight Loss Programme provides a great way to mix things up and keep your body guessing.

5.  PLAN, plan and then plan again.

Don't leave meals or snacks to chance, as this can lead to making unhealthy choices during busy or stressful times. By having a plan in place, you'll have a much better chance of staying on track and achieving your weight loss goals.

Accountability is the other key area to this success.  My client is checking in with me fortnightly, so we can keep track of where she is at and make sure she is on target.  If not, I’ll be adjusting the plan accordingly.

I have every confidence she will achieve the goal – where there is a will there is always a way!