Losing weight is not an easy task. Just ask any person who has ever tried maintain a lean body and they will tell you that it is hard work. You may think that all you need is strong willpower but I’ll tell you right now: willpower is not enough. You need a good plan. Without a proper plan your efforts won’t last a week.

Did you know that to lose 1 kg of fat you need to burn whopping 9000 calories? Just to put into perspective, a light jog burns about 200 calories per hour (depending on your body weight) which means that you will need 45 hours of running to burn a single kilo of fat. Discouraging? You bet.

So how is it possible to lose weight and most importantly maintain the weight loss? That’s where the plan comes into play. For this to work, you will need focus, determination and… PATIENCE. You didn’t gain 10 kg in one month, so you will certainly not going to lose this much weight in such a short period of time. It doesn’t matter how determined you are, it is just not going to happen. Unless you cut a limb of, but I’m sure you are very attached to you arms (pun intended;)

Now for the plan. Let’s take a look on a sample case. Jullie is a 36 years old female, who wants to “get bikini ready” for a summer vacation in December. She is 154 cm (height) and her current weight is 61.9 kg. After a body composition assessment, we discovered that her body fat percentage is 38.2%.

First thing we needed was to adjust her expectations. What is a realistic fat-loss for the time frame that was given? It is reasonable to expect a 0.5 to 1% drop in body fat per month (but it varies from person to person). In 5 months, Jullie can expect to be between 35 and 33% body fat.