Permanent Weight Loss, Movement, Motivation, Metabolism Re-Training, Healthy Foods Education, Life Success
"We exist to teach you a lifestyle so you'll
never need to lose weight again!"

Find A Location Near You

Weight Management Nuggets

Think Small

The energy content of 1 pound of body fat is 3,500 calories. So to lose 1lb a week, a 500 calorie 'deficit' is needed each day (7 x 500 = 3,500). This is best achieved by making small changes to eat fewer calories and be more active. For example, swap a chocolate bar for a banana (save 150 calories) and add two 15-minute brisk walks (burn 150 calories) for a 540 calorie deficit.

It's important to lose weight in a healthy and realistic way. This allows you to get the nutrients you need, feel positive about helping your health and well- being, and get on with living your life. It also means you'll be developing new skills and attitudes to help you keep the weight off.

Dos and don'ts


  • Feel that with the right skills you can control your weight and that it's a positive thing to do.
  • Think about which diets (or elements of them) were helpful in the past and which weren't. Use this information to plan helpful changes and avoid past mistakes.
  • Plan to make small and sustainable lifestyle changes.
  • Keep a food and thoughts diary to help you identify problem areas and stay conscious of what and why you eat.
  • Set realistic goals.
  • Eat regular meals, starting with breakfast.
  • Base your meals on a variety of healthy choices from the main food groups.
  • Experiment with your low-fat cooking skills.
  • Eat plenty of fruit and vegetables.
  • Adopt a flexible rather than all-or-nothing approach to eating.
  • Learn how to cope with feelings, not feed them.
  • Be more active more often in your daily life.
  • Make time for 30 minutes moderate activity most days.
  • Enlist some ongoing support.


  • Be lured by claims for rapid weight loss offered by quick-fix diets.
  • Use appearance as your only motivation to lose weight - improved health and wellbeing are also vital.
  • Give up if you feel you've had a bad day or eaten too much - the lapse isn't the problem, but your reaction to it could be.
  • Rely on a diet to solve your weight problems. It can provide pointers, but you must develop the skills and confidence to do it for yourself.
  • Get impatient with gradual weight loss - remember, it's more likely to end in long-term success.


  • Did this make a difference?
    Click here for more nuggets.


    View this video of
    Donna talking about
    Lives that are Changed

    View this video on
    why Life Success
    is Right for You

    Get Windows Media Player