Planning for success

It is worth bearing in mind that it takes time to get rid of excess weight.  Most overweight people have experienced a slow, steady weight gain over months or years rather than a sudden change in their shape.  Sometimes this is prompted by the birth of a baby, an illness, a new job, a change in lifestyle or a loss of mobility.  Whatever the reason for the weight gain, weight loss should be steady and long-term rather than quick.  No sensible, reputable weight loss programme will promise instant results.

Why quick fixes don't work

The reason why fast weight loss is a bad idea needs explaining further as there are many 'quick fixes' marketed in magazines and on the Internet.  The weight in the human body is made up of bone, muscle, fat and water.  The biggest component in this is water, which accounts for around 70% of our weight.  When you lose weight rapidly, by fasting or heavily restricting your food intake, your body begins to break down muscle and a small amount of fat to provide fuel.  After a few days, you will certainly see a weight loss but this is mainly water rather than fat.  When you begin to eat normally again, the lost muscle is replaced by more fat.  So you end up fatter than you were before!

It is important to protect your muscle when losing weight as this is the powerhouse of your body that drives your metabolic rate.  People with good muscle tone burn calories faster and are more likely to stay slim.  People who lose their muscle tone, by following faddy diets or by not exercising, burn calories more slowly and will have a tendency to put on weight.

Getting started

Now that you have seen the benefits of a long-term weight loss plan, it’s time to get started. But before we learn about diet and nutrition, the important steps to think about first are:

• Setting a realistic target
• Assessing your current diet
• Assessing your current lifestyle
• Deciding how to monitor progress

Setting a realistic target

While it would be nice to wave a magic wand and achieve your target weight immediately, it is best to consider where you are starting from.  People with less than 2 stone (13 kg) to lose can aim to do this in one go.  Others should set a series of weight loss targets, e.g. 1 stone (6 kg), as achievable goals which in themselves will give substantial benefits.  If you are following the Zotrim way properly, you should expect to see a weight loss of at least 1 lb (½ kg) every week.  See the table below to find out how much time it could take you to achieve your target weight loss.