Sunday, January 8, 2012

1% Weight Loss Program


People often ask, ‘How much weight can I expect to lose each week?’ I reckon 1% of your body weight sounds about right.

I’ve seen people on the Biggest Looser lose huge amounts of weight in the initial weeks, so I guess the heavier you are, say 140Kg , even though you need to lose a bit more weight each week than someone who weighs, say 70Kg, it’s an achievable target.

You know how to do it.

For starters, exercise more. Do something before each meal. Say to yourself, ‘Don’t exercise, don’t eat.’ It could be something with real vigor or something as useful as a 20 minute walk.

At the same time start eating from the top of the Hourglass. If you eat protein (meat, fish, chicken) with vegetables for every meal, and every day have several glasses of vegetables and fruit that you juiced yourself, after a couple of weeks you’ll have retrained yourself how to eat wisely and given your weight loss program a real kick-start.

Sure it will take a bit of discipline but I know you’ve got the discipline to lose 1% of your weight each week for 12 weeks. It gets easier with every week.

The things to lay off are the garbohydrates - bread, pasta, cake, biscuits, chocolate, ice cream … You won’t die by eliminating these foods from your diet. What will happen is you’ll lose weight, you’ll have less headaches, your blood pressure may come down, you’ll have more energy, it won’t feel like your trousers are ring-barking you.

If you would like to view the weight loss targets click through too:

You could computerize your own records by creating a spreadsheet, the formula for the cell below the starting weight cell = starting weight cell minus (1% of starting weight cell)

Initially run the program for 12 weeks and see how you go. If by that time you haven't reached your target weight just keep going. The longer you're involved the easier it becomes.

Keeping yourself honest
A lady brought her son to Gandhi and asked him to tell her son to stop eating sugar.

Gandhi said to bring the boy back the next week.

The next week the lady brought the child back and Gandhi told him to stop eating sugar. A month later the lady came back and said 'My child has done what you asked, but why you not tell him to stop eating sugar the first time I came.' 'Lady', said Gandhi, “a week earlier I didn’t know if I could stop eating it myself'.

In keeping with the spirit of Gandhi I've resolved to keep myself honest by recording my weight each week for the next 12 weeks.

On the starting date, the 1st of January 2012 I weighed 86.6Kg.

At the end of the first week, the 8th of January I weighted 85.0Kg. The target was 85.7, so I've created a buffer against excess in the second week.

Each week I'll keep you posted on how I'm going.

You are invited to record your score each week by submitting a comment to this blog. If you want to protect your good name you can use a nick name , or you could really put pressure on yourself by using your real name.

I'll leave it up to you.

In the meantime stay tuned, highly tuned and set yourself a weight loss target; 1% per week until you’ve reached what you reckon is your ideal weight.

If you’d like a more detailed plan go to and

John Miller

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