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7 steps to Weight Loss

I’m giving you one chance to guess the number one question I get asked by most people. Considering my profession, guessing the answer should be pretty easy. Yep, you guessed it - “How do I lose weight?”


Millions of people around the world are struggling to lose weight. If you are one of those people, I can assure you that it’s actually easier than you think. I can see the raised eyebrows. Doubt has started to creep into your mind. What’s Mark talking about? You are skeptical about my claim of it being “easy”. Well, I didn’t say it was going to be easy, but it is definitely easier than you think.


Based on my own personal experiences with weight loss, and taking mental notes from the countless conversations I have had with clients, family, friends, and acquaintances, I have compiled the following seven-step list to weight loss.


Step 1 – Accept that changes have to be made. Most people want to lose weight but they are often reluctant to change anything in their lifestyles. If you want to change your life, you have to change the things in your life. Bad habits related to your diet will have to be stopped, removed, and replaced with new healthy ones. Cleaning up your diet goes without saying.You also need to accept that you can’t out-exercise a bad diet. At least 80% of your results will come from your diet, not from exercise like most people believe. Exercise plays a role, but it’s not the most important factor in the equation.


Step 2 – You need a clearly defined goal backed up with a solid plan. Most people dream of losing weight, but a dream without a goal and a plan to achieve that goal is nothing more than a pipedream. You have to take real action.Acquire the knowledge to bring your plan to fruition. Being knowledgeable makes the process a lot easier. The dictionary is the only place where success comes before work. Do the work! Do whatever is required to achieve your weight loss goal!


Step 3 – Expect to make sacrifices.Sacrifices have to be made to achieve any goal.  What are you willing to give up? You will have to forgo the benefit of something(s) to enjoy the benefits of being at your ideal weight and optimal health. Call it an opportunity cost. Do you have what it takes to be in that small minority of people who set themselves goals and actually achieve them through hard work and determination?You may have to wake up earlier to exercise or prepare meals. You may have to adjust your social life, and even who you socialize with. Whatever it takes!


Step 4 – Stop making excuses. I have heard every excuse under the sun. If I had a dollar for every excuse I have heard over the years, I would probably be rich and powerful enough to be playing golf with Bill Gates and Warren Buffett, and have afternoon tea with Queen Elizabeth. Instead of amassing a plethora of excuses as to why you can’t succeed at achieving your weight loss goal (or any goal), remember that you only need one reason, your clearly defined goal, to make it happen.


Step 5 – Get happy. Most people who are unhappy tend to comfort eat out of depression. Unhealthy relationships, jobs we hate, being overweight, etc. All these things contribute to our melancholy. You have to break that cycle. Get happy. Surround yourself with positive supportive people. Introduce new things into your life that bring you pleasure. Stop feeling sorry for yourself. Start to smile again.


Step 6 – Believe in yourself. So many of us doubt our abilities to achieve our goals as we let our fears and insecurities rule us. The common denominator found between all people who have achieved success in anything is that they all took action despite their fears, and even if they failed on their first, second, or even third attempt, they never gave up. Throw caution to the wind and know that even if your self-belief is not at its highest at this point, it will develop over time with practice.


Step 7 – Stay consistent. Think about how the average gym looks at the start of every year. They are packed with a high influx of people who have made losing weight one of their many resolutions. Fast forward four weeks, and those same gyms are likeghost towns. Why? So many of us have unrealistic expectations and need instant gratification.Many people gained weight over an extended period of time, but expect to lose it in a matter of weeks.Many of us give up before we have given ourselves a chance to scratch the surface of our potential. The first few weeks of your transformation will not yield noticeable results because your body will be adjusting to your new eating habits and exercise regime. Be patient and consistent; you will achieve your weight loss goal – guaranteed.


I believe in you. You can do it!


To great health!


Mark Campbell (

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