My goal in this article is only to remind you about the basic concepts you need to understand in order to lose weight permanently.

It is important that you become a student not a follower. Find all the data, research and information and take it with you, think about it and make conclusions of your own.


Be honest with yourself and find out how far you want to go…

Toning your body is something that everyone can do. The truth is that it’s not as simple as many claim it to be. It takes time, effort and discipline!

There is no easy way easy unless you want to put your health at risk taking steroids. Therefore, if you want to stay healthy and get results, find out how far you want to go and what is the effort you need to put into it. If you have the time, discipline and can go the extra mile, I think it’s something you should try. It is very rewarding.

On the other hand, if you just want to lose some extra fat, stay healthy and fit in your clothes better, that’s OK as well. You just want to make sure you are honest with yourself. The more mentally strong you are, the more you can ask for. However, if you are not ready to make a lot of changes, asking for less is OK as well. Your mind and your body will be on the same page helping you adhere to your program.

Find out what motivates you to lose weight…

There are many people who are overweight. They probably have a lot of knowledge about how to lose weight yet they don’t do anything about it. It’s OK, everyone can do with their lives as they wish.

I mentioned this because knowledge is not all you need to lose weight

You can find plenty of articles, books, seminars, videos and other information about weight loss. This is why it’s important that you understand your motivations before starting a weight-loss program. They also will help you adhere to your program and will awaken strong emotions that will allow you to get results. They wake up desire, decision, faith, hope and action.

Write the motivators down and read them often, whether it’s because a close relative has died or has diabetes, your clothes don’t fit the way you want and your belly is sticking out, you don’t fit in an airplane seat, you’re not enjoying your grandson, you are tired most of the time, you don’t feel confident with your body… There are many motivators, so find them and put them to work for you.

Set goals and design a map

Setting realistic goals helps mentally to get to your desired weight. This is how I help our members. I apply this in all aspects of my life. Thank God I learned this because it allowed me to get out of debt, develop a nice body and accomplish difficult tasks. In the past I was in debt, owed thousands of dollars to my brother, my landlord and the credit card company, and my car was broken. I remember setting monthly goals for how I was planning to get out of debt by paying the smallest amount and continue saving for the biggest debt. Now I am debt free.

When I run I do the same: I know how far I am going to run, but I don’t focus on the long-term goal. I focus on small achievements. If I am running 10 miles, I focus on two miles at a time. It helps me mentally.

So what you can do is set a long-term goal and focus on the small achievements. If the plan is to lose 24 pounds, don’t focus on the 24 pounds; focus on the smallest actions you are performing to get there. If you lose four pounds a month, in six months you are at your goal. It is easier to focus on losing four pounds than losing 24. Now focus on the smallest daily actions.

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Basic food rules

There are lots of diets that may or may not work. One diet does not fit all people. However, if you follow some base rules, they may help you find or design your diet.

First ultraprocessed foods are not meant to be eaten: They are meant to last long on the shelf, to taste good, to be convenient and to sell, of course. However, these products are empty of nutrition. They are a factor in obesity, diabetes, cancer, osteoporosis and other diseases. So there is no good reason they should be in your diet if losing weight is your goal.

Second, find out what healthy foods you are allergic to. Even though all healthy foods are good, your body may not like all of them. This also affects weight loss.

Third, eat on schedule. Our brain has a survival mechanism that works great: It’s called hunger. When the body has gone without food for hours, it’s normal that we get hungry enough that we eat anything that’s in front of us, including junk food. Also, we tend to overeat because we want to satisfy our hunger, and we end up eating the wrong calories and extra calories.

In Part 2 I will continue to illustrate how you can break away from what inhibits and adopt what will lead to healthier, stronger and happier lives. 

Connect here with WatchFit Expert Sandro Torres 

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans