What is included in 12-weeks Fat Loss Program?

Updated: Jan 6, 2020

Learn once and you'll never have to pay anyone again for nutrition plans

This program is not for everyone. Book here to arrange a 12-minute free Skype call to chat with me so that we both see if the program is suitable for you.


Step 1.1

Video-call: I explain how to track weight and fat so that you can see a true picture of your progress. This is your first step towards understanding weight fluctuations. I explain how to track your food intake. Written instructions and checklist follow.

I ask you about your eating patterns, favourite foods, weaknesses, situations you overeat, your everyday activities and types of exercise you do, if any. All further actions will be determined by this.

Step 2.2

Diagnostic period. For 2-3 weeks, you record your food. The task is to eat as normal and keep weekly activity as normal. At this stage we do not aim to lose weight yet.

Result: You are crystal clear about how to record food correctly and it does not take long time to record it anymore. Most people start losing weight at this stage. You understand how weight may fluctuate on daily basis depending on many factors.


Step 2.1.

Video-call. Setting your goal: where you are at and where you want to be in the next 8-12 weeks. I make sure it is realistic and sustainable J Forget SMART goals. I have something better for you.

Step 2.2.

Based on the data from diagnostic period, I develop your personal nutrition plan. I explain the reasons behind every action and number. This includes calculation of how many calories you should eat to maintain weight, how much you should eat to lose weight, and fat, protein and carbohydrate breakdown. Don’t worry, you are not an athlete, you can have lots of flexibility here. I explain rationale behind every number and thresholds it can fluctuate between.

Step 2.3.

Based on your current activity levels, job, personal life, budget and time availability I recommend the activity that suits your goals best. It is not only about exercise. Many of my clients lose weight without changes in their exercise routine and even without exercise. Some even decrease the amount of exercise activity and still lose weight.

Result: you cut out inefficient activities from your busy schedule and leave only most necessary for your goals and those you enjoy and have time to do. You understand how and when the magic act of fat burning is actually happening.

You know exactly how much weight you want and can lose and how long it will take.


Step 3.1.

Video-call. You read the Fat Loss System document beforehand, ask questions, I explain every single detail of the plan.

Step 3.2.

I send you another document with recommendations on what foods are best to eat to meet the calorie goals. Vegan or carnivore – I have solutions for any dietary requirements. I give you tips and tricks on how to decrease hunger under calorie deficit and how to cope with cravings.

Step 3.3.

NEW. I send you additional recommendations on more SUSTAINABLE way eating and how to fit it into your fat loss system.

Step 3.4.

You are eating according to the plan and keep tracking food and weight for the next 2-3 weeks.

Result: you lose 1-5 kg of fat in these 2-3 weeks and become calorie tracking ninja – records take 5 minutes every day. You will also see how you can eat carbs at night (if you want to) and still lose weight. You can actually stick to diet long term! You find out what foods are good for both you and the planet and how to fit them into your plan. You start eating foods you banned before.


Step 4.1.

Video call. I re-assess nutrition and activity and make changes if needed. It will depend on how fast you lost weight, how comfortable have the diet been for you, hunger levels and if you exercise, how was your performance. We re-assess your exercise and non-exercise activity – which is the key to living at lower weight.

Step 4.2.

We keep tracking and adjusting: this is extremely individual for everyone and new behaviours need time to settle in your brain.

a) some will have to slowly start increasing calories while still losing weight

b) some will need to dial up exercise or non-exercise activity

c) some will have to work on craving and changing food attitudes

Working on this may take another 4-6 weeks

Result: you keep losing weight or maintain new weight. You are more relaxed about food and feel confident in any situation. You know why plateau may happen, when to expect it and what to do with it.


Step 5.1.

I explain longer term strategy: how to minimise decrease in metabolism as a result of diet, how to always stay on track, how fast to continue losing weight and where to stop. We plan diet breaks and I explain strategies for holidays, celebrations, social events.

Step 5.2.

What to do in the periods of life where there is no opportunity to exercise or move much and how you can further increase metabolism via improving strength and everyday activity.

END RESULT: you keep losing weight safely or you maintain new healthy weight. You are able to maintain weight in the long term while living social life and enjoying your favourite food. Your cravings decrease and you deal masterfully with those that still arise. You are able to calculate your own calorie requirements depending on your goals and current activities.

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