Step 1 of the rapid weight loss program

***For guaranteed results, don’t skip***

Start a journal that records everything you eat each day and the exercises you do.

By far, this is the most important step in the program. Whenever I find out that a person isn’t reaching his weight loss goals, it’s always because he doesn’t keep a journal.

We strongly recommend that you create a free account with The Daily Plate. It’s so easy to use. There is detailed calorie tracking for every restaurant, grocery store, and food brand. The Daily Plate also allows you to easily track how many calories you’ve burned with a library of over 1,500 activities.

Step 2

Determine the number of calories you need to eat to achieve the goals of your rapid weight loss program. The Daily Plate has a great tool that can be customized based on how much weight you want to lose per week.

A quick method of determining your calorie needs is to multiply your weight by 7 for extremely fast weight loss results, or by 9 for more comfortable long-term weight loss. Do not eat less than 1100 calories.

Step 3

Choose the exercise program that best suits your lifestyle. For variety, be sure to mix and match your workouts.

What situation describes you?

1) I am willing to invest one hour in the morning and one hour in the evening to achieve the goals of my rapid weight loss program.

2) I can invest 10 minutes several times a day.

3) I hate conventional exercise programs and machines and am looking for alternatives.

It doesn’t matter which of the above situations best describes you. There is a program out there that will fit your life and help you achieve your rapid weight loss program goals.

Stage 4

Go grocery shopping for weight loss foods and clear out the pantry of diet-breaking foods. Be sure to save a couple of treats that you can eat in moderation a couple of times a week. Just be sure to track it in the daily plate or other journal.

step 5

Pick up a few pieces of exercise equipment to help you reach your goals. You don’t have to spend a lot of money here. Some people have found that old paint cans are effective for adding strength.

For me, I love exercising with my two-year-old daughter instead of a boring dumbbell. It’s so much more fun and pushes me more to keep going than any personal trainer.

step 6

Purchase a heart rate monitor that tracks calories burned during exercise. Not having one of these is the #2 reason people don’t reach their weight loss goals. You can find one at Walmart for less than $40.

So often I hear stories of how people assume they were exercising at 70% of their maximum heart rate, but instead have been exercising at only 50%.

Many people overestimate the number of calories they burn. With these simple devices, you can accurately track how many calories you’re burning.

step 7

Eat small meals every 3 to 4 hours to boost your metabolism and curb your appetite.

The rapid weight loss program recommends you eat…

1 serving of lean protein

1 serving of Complex Carbohydrates

1 serving of fruits and vegetables

1 cup of green tea or water

…with every meal. If you want, you can eat extra servings of vegetables with your meals.

step 8

Start your exercise program. Focus on breathing properly and not holding your breath during the exercise. Push yourself with your cardio, but take it easy the first month when lifting weights or your body weight. The only way to succeed is to start. Start your transformation now.