Begin by freeing up some time if possible, allowing yourself to get a strong start.

  1. If there are upcoming social occasions where you anticipate consuming excess calories, try to avoid them, at least during the initial few weeks. Alternatively, find a reason to resist overindulgence.

  2. Familiarize yourself with the calorie content of the foods you regularly consume, paying attention to portion sizes. Associate these calories with the relative block sizes to help you make healthier choices and track your progress effectively.

  3. Explore additional exercise options, such as going to a gym or increasing your daily walking distance. By realizing that even a few kilometers of walking can burn off small blocks of fat, you'll become more motivated to achieve your goals.

  4. Keep track of your calorie intake and expenditure throughout the day. You can use notes on your phone, an app, or simply pen and paper to record this information.

  5. Each night, once you have finished eating and drinking for the day, move the relative blocks from one pile to the new weight loss pile.

  6. If you consume more calories than you have burned (which can happen occasionally), move the relevant blocks back from the new pile to the old pile.

  7. Our system accommodates both good and bad days, as everyone experiences them. It presents a challenge that, with your dedication, you can easily overcome.

  8. For optimal results, maintain a daily calorie deficit of 500-1,000, leading to a weight loss of 1/2 kilogram to 1 kilogram per week.

  9. Set a goal or a plan of what you will achieve. If you don’t make a solid goal (I want to lose 25 pounds in 5 months) and then set up a realistic means of doing so (using a calorie calculator) then you have no end game.

    Studies have shown that setting targets leads to greater long‐term weight losses.

  10. We are looking to retain muscle in the body by sticking to a high protein diet,and also eating less carbs. Cutting down on bread type foods and swapping some of the high carb foods on your plate such as chips or pasta for extra veg. This is equally filling, a lot lower in calories.

  11. To burn fat and keep your muscle then we recommend lifting weights if you can. This is a tried and tested method that body builders have been doing for years.

    You would be surprised, as it you want to feel full, a big plate of 250g chicken breast (413cal) and a near mountain of veg with some spices, many be less than 600 cal and is a huge meal.