32 years old and must loose 45kg

Remember to take it one day at a time, and be kind to yourself.

Good luck with your weight loss.

A great start is getting yourself a food scale, it's amazing how much we can underestimate our food intake.
Enter your stats honestly and accurately into MFP and log what you normally eat for a day or two, see where you are taking in extra calories and make small sustainable changes to get down to your calorie allowance that MFP suggests, this can be done in the following ways (not an exhaustive list, but a good starting point) :

• Reducing portion sizes (such as having treat size chocolate bars instead of a large bar)
• Substituting Higher Calorie Foods for Lower Calorie versions (such as switching from soda to diet soda/water)
• Changing cooking methods (such as switching from deep fried food to grilled or baked)
• Managing emotional or boredom eating and finding an alternative coping method

Chriseldapretorius wrote: »

I looked at myself in the mirror last night and thought I look like crap. How could I have let myself loose control like this??? I felt embarrassed by looking at myself seeing each curve on my body.... That makes me really emotional. But my new journey is starting now I just have to remind myself constantly that I don't have to be great to start I have to start to be great. I can do this. Wish me luck!!!!

No LUCK needed. Just have a plan of action and stick to it.

1. Write it down and keep records (daily if possible)
Goal
Milestones
Daily schedule
Month to month schedule
Research to go to if you need help

2. Be specific in your planning
Know how you're going to achieve your goal
Set achievable way to do it
Implement plan consistently

3. Set measurable milestones
It may be weight loss per week (though it's not linear), it may be how much weight you can lift,
how far you want to run by then, what your clothing size is, etc. Don't get overzealous though.

4. Schedule how your day goes
If exercise is going to be part of it, MAKE A SPECIFIC TIME for it. Same with sleep, work, and
time with family or hobbies.

5. Put timelines on everything.
Don't lollygag on something like watching TV too long. It's easy to get lazy if one spends too much
time on not doing something conducive towards their goal.

6. Celebrate your successes
Small ones matter and help create confidence on other harder goals.

7. Know that there will be obstacles and deterrences and have a back up plan
Things aren't always in your control, so have options available in case this does happen. My kid
hasn't stayed home sick for a long time (almost 5 years now), but I do have a plan set aside if she
does. Same with party invitationals and eating out.

8. Don't stop till you make it!
If you follow your plan consistently, you should reach your goal. Even if you don't meet it at the
proposed timeline, DON'T STOP till you do!


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

I've lost 40kg before - it can be done. Age is on your side. Whatever eating plan u follow just be consistent & you'll get there. Best of luck.

You can do this