Do you have a weight loss goal that you’re trying to reach but are wondering how to do it the right way? Whether you’re looking to get your pre-baby body back, prepare for an upcoming event, or just lose a few pounds for your health, taking the proper steps toward weight loss is important.
Deciding How to Lose Weight
But what is the right way to lose weight? A quick internet search reveals LOADS of weight loss tracks, and every expert thinks their methods are the best. Consequently, there are about as many different ways to lose weight as there are people trying to lose weight.
With all these options available, how do you even know where to begin?
Well, you can start by telling yourself that there is no one, magical trick for losing weight. As I said, we have lots of weight loss plans available to us, but not all of them work for all people. Consequently, some people have to try a few different things before they find the one that works for them, their lifestyle, and their needs. The best way to lose weight and keep it off is different for each person.
I think I’m ready to start…
So, in this article, we’re going to talk about some of the most popular ways to lose weight and keep it off. We’ll also discuss the importance of starting healthy habits versus simply jumping into a quick-fix diet that will probably end with you gaining back some (or all) of the weight that you just worked to lose.
If you want to lose weight and keep it off, you must think long-term. You probably need a lifestyle change instead of a diet plan that promises you’ll lose weight fast. Losing weight fast usually means going on a strict diet that is almost impossible to follow for very long. And then, when you stop dieting and go back to the same habits you had before, the weight comes back.
A lifestyle change means that you gradually make better choices that lead to losing weight. In this way, you’re giving your body time to adjust to the new way of living so it’s much easier to maintain these changes permanently.
As a result, keeping the weight off has a much higher success rate when you alter your way of living. To get started, use these tips:
Tips for How to Lose Weight and Keep It Off
You can use these tips to start losing weight and keeping it off:
Find a meal plan that suits you
Design a meal plan to fit your needs and concentrate on eating healthy foods. These include lean proteins, fish, fresh fruits and vegetables. Avoid processed foods and sugary sweets.
Be aware of the foods you eat
Sometimes life can get so hectic that you eat to curb hunger, but you don’t really pay attention to how much or how often you’re eating. Take time to enjoy your meals and monitor what you eat so you can see exactly how many calories you’re consuming.
Don’t skip meals
If you want to lose weight and keep it off, don’t skip meals. It confuses the body, which reacts by storing even more fat to prepare for the next time. Eat a good, healthy breakfast, lunch and dinner every day. If you’re looking for new meal plans, you can find many recipes online.
Whether you’re going for a jog around the block or a lap across the pool, exercise daily. Staying active will help you shed those extra pounds, tone up your body and it’ll help you keep the weight off. If you find ways to exercise that you enjoy, you’re more likely to maintain long-term exercise habits. Don’t forget to stretch first!
You need fluids to stay hydrated but drink lots of water and limit the number of sugary beverages you consume. Sodas and juices are filled with empty calories that make it hard to lose weight and keep it off. If you can, cut them out completely.
Get plenty of sleep
Sleep gives your body time to rest and rejuvenate, but it can also help you maintain a healthy weight. Most people try to compensate for their low energy levels due to lack of sleep by consuming more calories throughout the day. But sadly, these extra calories can add up quickly and make you gain weight.
Maintain a good mindset
How you feel about yourself plays a role in how much weight you lose and whether or not you keep it off. Understand that everyone overeats sometimes or makes up excuses not to exercise. This makes you human, so don’t beat yourself up for it and get angry or depressed. All you need to do is be aware of the problem and get back on track the next day.
Which Diet Is Most Effective for Weight Loss?
Weight loss tips can help you drop those extra pounds and keep them off. But a diet plan can also help you reach your weight loss goals. However, it’s vital to your health that you lose weight safely, so one of your main criteria for a diet should be safety.
Yet, when researching the different diet plans, you’ll notice they all have one thing in common: They all claim to be the best.
So, which diet is the safest and most effective for weight loss? The answer depends on your specific needs. No one weight loss plan is perfect for everyone because each person is unique.
For example, many healthy adults will find the keto diet to be very effective for losing weight fast but it’s probably not a good choice for someone with an eating disorder. You can listen to other people’s success stories, but that doesn’t mean you’ll have the same experience with that diet.
You can’t go by someone else’s experience. Instead, you must determine your own specific wants and needs. Then, search for a diet that both suits your way of life and that is safe for you based on your current health.
Factors to Consider When Choosing a Diet
Do you have any health issues?
Age, current weight and overall health play a role in which diet suits you the best. Some diets can make certain medical conditions worse so consult your physician before starting any diet.
How much weight do you want to lose?
You would need a different type of diet to lose a lot of weight than you would if you only want to drop a few pounds quickly.
Is the diet too complicated or difficult to follow?
Some diet plans are so strict that it’s almost impossible to stay on them for any length of time. You may end up giving up or cheating on your diet if it’s too hard or stressful to maintain.
Is it safe?
Any plan that has you losing weight quickly should be carefully considered. If you drop a lot of weight too fast, it could lead to health problems, or you could end up gaining it all back in a few months.
Are your finances in good shape?
Do you have the extra money to pay for special foods that some diets require? Others may require you to go to meetings, join a support group or buy food supplements.
Can you commit to the diet long-term?
You want a plan that promotes a healthy lifestyle by changing the way you think about diets. Instead of a quick fix, it should include healthy meals and lots of activities to keep you moving.
Deciding on a Weight Loss Diet Plan
So, if you’ve dieted before, think about the things you liked and didn’t like about the diet plan you used. Taking this step will help you decide if a particular diet is a good match for you now.
While it’s tempting to jump on the first diet plan that offers dramatic results, remember, these plans are not always safe or effective. If you’re wondering how to lose weight fast and keep it off, your plan might not be permanent. Your goal is to improve your quality of life, so choose a diet you’re comfortable following. Look for one that won’t leave you feeling hungry, irritable, or stressed. Losing weight safely is the best way to lose weight. Consequently, it’s also the most effective way.
Most Popular Ways to Lose Weight
We’re going to take a look now at some of the most common and popular diets today and give you some information about each of them. Hopefully, this data will help you make an informed decision about that particular diet. Remember, you may still need to try it for yourself to see how it works for your body.
The Keto Diet
The ketogenic, or keto diet is not new. Health care professionals used this diet for medical and therapeutic purposes throughout the 19th century, and it’s still used today. Studies show that patients suffering from Parkinson’s and Alzheimer’s can benefit from this diet. Furthermore, the keto diet is most well-known for helping to reduce seizures in children that don’t respond well to medications. It’s also a useful way to manage diabetes.
Today, the keto diet has become a very popular fat-burning weight loss diet plan. Normally, the body breaks down and turns the carbohydrates you consume into glucose, which enters the bloodstream. From here, the cells within your body use the glucose as an energy source. The keto diet is a low-carb, high-fat diet designed to help you lose weight fast by changing the way the body burns energy.
While similar to the Atkins diet in some ways, the keto diet has one major difference. The Atkins diet is a high protein diet, whereas the keto diet is about 15-20% protein, 5-10% carbs, and 75%-80% fat. Since the keto diet greatly reduces the number of carbs you eat, it forces the body to find a new source of energy. That new source is ketones.
When you suddenly and drastically cut carbohydrates from your diet, the body will go into a state of ketosis. Ketosis is the process in which the body breaks down the fat you consume along with stored body fat and turns it into molecules known as ketones. The body then uses the ketones for energy instead of glucose. Since you’re burning fat for energy, you normally lose weight very quickly.
What Does it Do?
This diet speeds up your metabolism, increases muscle mass, and helps curb hunger, so you lose those first few pounds quickly. However, a low-carb diet of this scale is difficult for many people to maintain for very long. The low carb allotment may be one of the reasons why many people only use the keto diet for a short time to jumpstart their weight-loss programs. When you switch back to a high-carb diet, the body will go back to its normal state of using glucose for energy.
History shows that the keto diet provides health benefits when used for medical and therapeutic purposes. And while the keto diet works great when used to kick off almost any diet plan, it changes the way the body burns energy. Therefore, you must ask yourself if it is a safe way for you to lose weight.
Is the Keto Diet Safe?
Dieters everywhere have shared success stories describing how they were able to shed pounds fast using the keto diet. They boast of having more energy and less of an appetite, which is something all dieters wish for. Although, some users say they do feel extra hungry during the first 3 weeks of the diet.
However, the way your body reacts in a state of ketosis is different for everyone. You won’t know how it will affect you until you try it. Many dieters will reap the benefits with little to no side effects, but many others may have a bad reaction or find it too difficult to follow.
So, is the keto diet safe for weight loss? Well, with short-term use, the keto diet appears to be a safe and effective way for healthy adults to lose weight fast. But, that doesn’t mean this diet safe for everyone. Your overall health is a major factor in determining if you should try this diet. So, talk to your health care provider before starting this or any diet plan to determine if it’s a safe and practical choice for you.
Factors to Consider Before Starting the Keto Diet
- Staring the keto diet may worsen conditions such as heart disease and hypoglycemia.
- You may suffer from symptoms resembling the flu for a few days or up to a month when starting the diet. Some call this “keto flu”.
- You must eat healthy fats to avoid going over the American Heart Association’s recommendations for consuming saturated fats. Otherwise, you may develop health problems associated with high levels of bad cholesterol.
- Dehydration along with mineral and vitamin deficiencies are possible with this diet, which is another reason why the foods you do eat are so important.
- If you’re not careful, you could lose too much weight. For this reason, someone underweight or suffering from any form of an eating disorder is not a good candidate for this diet.
- Due to the process of ketosis, medical problems could arise that include muscle degeneration, chronic fatigue, kidney stones, acidosis, gastrointestinal distress, and low blood sugar.
So, how do you determine if the keto diet is for you? How can you tell if it will lead to the best outcome for your weight loss journey?
First, go over your personal situation and weigh the pros and cons. If you’re in good health and plan your meals wisely, you can avoid most of the problems above. On the other hand, if you are dealing with medical issues, discuss the diet with your health care provider and follow their advice.
Even if you are in good health, you should still talk to your physician before starting the diet. The percentage of fat, protein, and carbs that you should consume is a little different for everyone. Having a professional help with determining your ratio will make using this diet even safer.
Nutrisystem is one of the simplest weight loss plans around. To begin, you’ll choose from the Basic, Core, Uniquely Yours, or Uniquely Yours Plus plan options. Each plan includes 4-weeks of pre-selected meals designed to help you lose weight, and Nutrisystem does allow you to customize your order. They want to make sure you have foods you enjoy eating.
Some of the food options include pasta, burgers, and snacks, but what you receive will depend on which plan you choose. Each successive option is a little more expensive than the first, but the system offers more for the money. So, be sure to look at what you’re receiving from each plan before making a decision. Then, simply choose the one that suits your needs best.
Nutrisystem includes a great support system and supplies strategies for making weight loss easier than ever. You’ll have everything you need to succeed once you join. However, you may appreciate a little extra advice from others who have successfully completed the Nutrisystem diet plan.
Tips for Using Nutrisystem
Use these tips to make the most of your efforts when using Nutrisystem to lose weight:
Take advantage of the services provided
Nutrisystem provides counselors to answer questions about the foods you eat and to share information on how to prepare meals. They’re also available if you need a little motivation or a sympathetic ear to get your frustrations out. Talking to someone who understands the struggles you’re going through can be very inspirational, so these counselors are a big help.
Interact with members of the Nutrisystem Social Care team on social media
You can follow and interact with Nutrisystem on Twitter, Pinterest, and Facebook. On these platforms, you can ask questions, leave comments, see what others have to say and even enter various contests.
Check out The Leaf
The Leaf is the official site for the Nutrisystem weight loss blog where you can find all types of inspirational and informational articles to help you on your journey. You’ll also have access to a long list of videos and recipes to help make the most of the program.
Use the Grocery Guide
This guide will help you determine which foods you can eat and how much of them you can consume so you stay on your diet plan. This guide also serves as an excellent tool to help you plan your own meals after you complete the program.
Take advantage of the Nutrisystem Success Plan
This plan was designed to make the transition from Nutrisystem foods to the ones you buy from the grocery store a lot easier. You’ll learn to shop the smart way so you can add healthy options to your menu as you remove the Nutrisystem meals from your diet.
Once you join Nutrisystem, you’ll receive shipments of food right to your door. Nutrisystem is fast and easy and makes mealtime a breeze.
How to Lose Weight Safely
There’s more to weight loss than simply dropping pounds. Weight loss is about changing your life, and how you approach it will determine your outcome. Therefore, a lifestyle change is usually in order. The right approach will ensure you lose the weight and keep it off long-term. On the other hand, the wrong approach can sabotage your efforts and prevent you from reaching or maintaining a healthy weight.
5 Tips for Losing Weight Safely
Write down all the reasons why you want or need to lose weight on sticky notes. Then, stick these notes throughout your home in places like the side of the refrigerator, bathroom mirrors, and so forth. Throughout your weight loss journey, use them as reminders to stay motivated and push through the difficult times.
Set realistic goals
Gaining weight is usually fast and easy to do, but losing weight is not. Crash diets that make you lose weight fast in the first few weeks are unhealthy and difficult to sustain. If you’ve gained a few months’ worth of weight, you must be patient and set realistic goals that will help you lose that weight over time as well. A safe, realistic goal for losing weight at a pace that helps you keep it off is around 1-2 pounds per week.
Prepare for your weight loss journey
You can’t just say you want to eat better: you must also prepare to do so. Fill your home with healthy food and snacks so you can plan good meals and not be tempted to stray from your diet plan.
Learn all you can about the foods you eat
This will help you determine which foods are healthy and which ones are not so you can make better meal choices. Learn about portion sizes and how to reduce calories by reducing the amount of food you consume per meal.
Tone your muscles
What and how you eat matters but exercising to tone and build muscles is just as important. Otherwise, you may suffer muscle loss as you lose weight. Lose weight the right way by including an exercise routine to your weight loss plan that burns calories and builds muscle mass.
Use these tips to get your weight loss plan off to a good healthy start. When you lose weight the right way, you feel better and it’s easier to keep the pounds off.
The Weight Watchers program teaches you how to lose weight by improving your eating habits. Your goal is to increase protein while reducing saturated fats, sugar, and the number of calories you consume. Weight Watchers offers a great support system in addition to a wide variety of foods to satisfy even the pickiest eaters.
When you join the program, you’ll use the SmartPoints system to create good eating habits. Your diet will consist of eggs, fish, chicken, yogurt, turkey breast, seafood, and beans, to name a few Weight Watchers-approved foods. But thankfully, Weight Watchers supplies hundreds of foods for you to choose from. You’re even allowed to eat items not on the approved food list as long as you don’t go over your SmartPoints target.
So, if you’re searching for a diet plan that promotes healthy living, has a great support system, and includes plenty of culinary options, then Weight Watchers may be a good match for you. You’ll even get access to thousands of recipes to help keep mealtime interesting.
Weight Watchers Tips
If you’re interested, you can use these tips for losing weight on Weight Watchers to make the most of the program.
Listen to your body
Eat when you feel hungry instead of waiting for a specific time to dine. Taking this precaution helps you prevent overeating because you won’t feel like you’re starving when you sit down for a meal. And stop eating as soon as you feel full, even if you still have food on your plate.
Don’t skip breakfast
Busy schedules make it difficult to sit down to a hot breakfast, but it remains the most important meal of the day. Consequently, you won’t feel as hungry when you eat a good, nutritional breakfast. Eating breakfast also boosts the hormones associated with burning calories. As a result, you get even more from your dieting experience.
Limit your salt intake
Foods loaded with salt tend to make you feel hungry. Consequently, you may keep on eating even after you should feel full, which packs on the pounds. Therefore, you should read labels to find how much sodium is in the foods you eat. Reading labels will help you keep an accurate account of how much salt you consume daily.
Plan ahead for large family dinners and other special occasions
If you have a special dinner coming up soon, say for the holidays, save up your SmartPoints so you can use them for that special occasion. This way, you can splurge a little without going over your allotted points. Furthermore, many believe that splurging on meals and going a little overboard once in a while is a good thing. Doing so could speed up your metabolism and help you lose even more weight.
Weight Watchers is an amazing diet plan that helps you reach your goals through lifestyle changes and better eating habits. You won’t drop weight quickly, but you will do so steadily if you follow the plan. These tips can help you get the most from your meal plan so you can reach your goal faster. They’ll also make it easier to maintain your new healthy weight because you’ll form good habits that will keep you on track.
5 Steps to Lose Weight and Eat the Foods You Love
So, can you really lose weight while eating the foods you love?
Many people don’t go on a diet because they’re not willing to give up the foods they love. This is understandable, but it doesn’t mean that you have to be overweight or out of shape. Instead, you can lose weight and eat the foods you love. You just have to be willing to put in an honest effort and some hard work.
How to Lose Weight Eating Foods You Love
Have a positive mindset towards food
If you view food negatively, you’ll begin feeling guilty every time you eat a candy bar or drink one too many sodas for the day. These guilty feelings often promote overeating, which puts you in a vicious cycle that’s hard to break. So, remind yourself that losing weight is a process and that as long as you’re making progress, you can eat what you want.
Reduce portion size
Sometimes it’s not so much what we eat that’s a problem. Instead, it’s how much we eat. So, by reducing the amount of food you consume at each meal, you’ll lower your calorie intake. Start slow and gradually reduce the amount of food on your plate until you reach your goal. This way, you won’t feel like you’re depriving yourself.
Track your calorie intake and calories burned
If you burn more calories than you consume, you will lose weight. However, you won’t have any idea how many calories you consume each day if you don’t track the foods you eat along with the number of calories you burn.
Learn to cook healthier
The way you cook your food matters, so look for healthier ways to cook the foods you love. For example, if you love fried chicken, try baking it instead. You’ll still be able to enjoy the food without all the calories.
Add physical activity to your daily routine
It’s not enough to just change your eating habits. If you really want to lose weight, you need to be physically active. Have an exercise plan that fits into your daily routine so you don’t give it up after a few weeks. Exercising provides a lot of health benefits, and it will speed up your weight loss.
If you want to lose weight and eat the foods you love, then you must be realistic about it. How fast you lose weight depends on how much effort you put into it. If you expect to lose a lot of weight quickly while eating anything you want, you’re setting yourself up for failure.
Losing a pound per week is a good start and a realistic weight loss goal that you should be able to reach easily when following the steps above. Be diligent and persistent with your diet plan, and you can reach your goal weight without giving up your favorite foods.
The Law of Attraction
But what if you really want to push your weight loss to the next level? Are there other things you can do to help maximize the experience?
Yes. For starters, you can use the Law of Attraction.
What is the Law of Attraction and how can you use it to lose weight? Well, many people believe that everyone is vulnerable to the laws that govern our universe. The Law of Attraction is one that states you have the ability to accomplish whatever you set out to do in life. Therefore, all you need is the right attitude and a set of realistic goals to get you where you want to be.
If you think all is good and you can do anything, such as losing weight, you can. However, if you focus on bad things and negative thoughts, then you attract those things in your life. Simply put, the Law of Attraction is using the power of your mind to turn your thoughts into reality.
How to use the Law of Attraction to Lose Weight
Break the cycle
There’s a lot of embarrassment and guilt associated with being overweight, but you shouldn’t feel that way. Being overweight is usually the result of overeating to compensate for other feelings. Many people turn to food when they’re sad, lonely, or upset, or even when they had a bad day. So, determine why you overeat and take steps to change it. You want to eliminate these triggers from your life.
Find something that you love about yourself and focus on that
If you’re spending time focusing on something good about yourself, you won’t have time for negative thoughts. Getting into this habit will help to get your mindset ready for losing weight.
Take control of your thoughts
The Law of Attraction asserts that your thoughts shape your life and that you have the power to control them. Furthermore, positive thinking attracts good things while negative thoughts attract more negativity. So, set aside some quiet time for meditation. Or, just to think about all the good things in your life to help you learn how to focus on the right things.
Focus on the present
You can’t undo the past, and the future is not here yet, so why worry about either. So instead, when using the Law of Attraction to help you lose weight, focus on the present. Say and believe that you’re at your ideal weight now. Doing so will help you change your reality instead of accepting it for what it is.
Think positively every day
Tell yourself every day that you are a perfect weight, you’re happy and you’re going to have a great day. You must have faith in these things to come true. Eventually, you’ll look in the mirror, and realize you’ve done it! The universe has rewarded you for being persistent.
Negative thoughts manifest over time, and they are most likely the root of your weight loss problems. One negative thought can begin the cycle that leads you down the road to overeating and sabotaging every diet you try. The good news is that you can turn it all around with positive thinking. Combined with a good diet and exercise plan, you can lose that extra weight by using the Law of Attraction!
Weight Loss Hypnosis
Using hypnosis is another way to lose weight that many believe to be very effective. A trained hypnotherapist will use imagery and verbal commands to put you in a trance-like state. While in the trance, you’ll be more focused and attentive, which makes you more responsive to suggestions.
The goal of using hypnosis to lose weight is to be more susceptible to verbal suggestions. These verbal suggestions will influence you to make behavioral changes that will lead to a healthier lifestyle. So, you’re basically taking a mind-over-body approach to your weight-loss problems.
How to Lose Weight through Hypnosis
- The hypnotherapist will talk to you about your weight problem. They will ask questions to learn more about you personally. For example, do you eat when you’re sad, lonely, or angry? Do you have cravings you can’t ignore? Are you active or do you sit around a lot? The more the hypnotherapist learns about you, the better.
- Next, they will put together a list of suggestions for you to follow when you come out of the trance. When you’re still under hypnosis, they will make these suggestions to you. The goal is to help you find a healthy way to deal with the problems that make you overeat.
- The hypnotherapist may use symbolic imagery to help you kick food cravings to the curb. The symbolic imagery helps you visualize saying no to your favorite dessert instead of giving in and ruining your diet.
- The suggestions are always positive, and you can even make up your own message if you prefer. For example, instead of saying, “I need to lose weight,” your message could be that you are losing weight fast. This new message helps you think positively.
- When using hypnosis to lose weight, you may need to attend repeat therapy sessions. Developing your current eating and exercise habits took a lifetime, so you can’t expect to change them in 1 hypnotherapy session. Instead, you will need to go back several times to make real progress.
Similar to the Law of Attraction, hypnotherapists perform hypnosis for weight loss because they believe you have in you what you need to lose weight. If you believe you can do it, then you will. The hypnotherapist just puts the suggestion in your head to help you get started.
If you let your emotions dictate when and how much you eat, you eat without thinking, or you have no will-power, then you’re probably a good candidate for this weight loss method. So, a well-balanced diet and good exercise plan combined with weight-loss hypnosis may be your ticket to a happier, healthier life in which you reach and maintain your ideal weight.
You may have heard about the book, Metabolism Revolution: Lose 14 pounds in 14 days and Keep it off for Life. The book states: “Lose 14 pounds in 14 days by harnessing the power of food to reset your metabolism for good with this breakthrough program complete with recipes and a detailed, easy-to-use diet plan from the #1 New York Times bestselling author of The Fast Metabolism Diet.”
The book offers nearly one hundred recipes to follow to help you quickly lose weight for the long term. It also includes shopping lists and meal maps to follow in order to help you “manipulate macronutrients to help speed the body’s metabolic rate”. This book spends more time focusing on education of metabolism, which can help in your weight loss journey.
Available for you in the book are lists of foods that you should eat (free, or for points) as well as exercises to try. There are workout guidelines to keep you attuned to what your body needs. If you’re wondering, “Is it possible to keep weight off?” this book helps answer your question.
The Harvard Medical School Report
Lose Weight and Keep it Off is a downloadable PDF provided by the Harvard Medical School. In it, you can learn ways to combat diet boredom. The report reviews many of today’s popular diets and compares them to their program. In the program, they discuss finding an exercise program and diet that fits your lifestyle. They also talk about creating new habits that point you towards success.
Keeping Weight Off
Why is it so hard to keep weight off? This is a common question across time. Many people find that it’s even trickier to learn how to lose weight and keep it off after 40. Weight loss experts generally tend to split this into two camps. Camp one says: if you’re having a really difficult time losing weight, it may be a medical issue. It’s always in your best interest to check with your doctor before starting an intense weight loss regimen. Camp two says: consistency, consistency, consistency. We get sick of eating low-calorie food, we get bored with our workout routine, we can’t stand the thought of one more stick of glass of water. Where’s the good stuff?
If you’re losing focus with your current weight loss program or exercise routine, check in with yourself. What’s really going on with it? Are there small changes you could make that would keep your interest, and still help you keep the weight off? Check in with some friends who are on the same path as you. Trusted advisors will help you much more than you predict. The trick to keep weight off long-term is to keep up with your new lifestyle for the rest of your life.
Best Weight Loss Plan for You
So, what do you think? Hopefully, you have a better sense of which weight loss plan(s) you may want to try.
Remember, a good support system is very important. You need to keep your vibes positive. You also must surround yourself with people who are going to support you and your mission to lose weight and be healthier.
When you use these weight loss tips and one of these weight loss plans, you reach your ideal weight!