Simple Weight Loss Plan

1. Set a Clear Goal

• Be specific: e.g. lose 5 kg (11 lbs) in 2–3 months

• Be realistic: 0.5 – 1 kg (1–2 lbs) per week is a healthy rate

• Weigh yourself only once a week, not every day!

2. Change Your Eating Habits (80% of success)

🍽 Basic principles:

• Eat 3 main meals per day, with optional healthy snacks

• Half your plate = vegetables, one-quarter = protein (meat, eggs, tofu), one-quarter = complex carbs (rice, potatoes, whole grain bread)

• Drink plenty of water – thirst is often mistaken for hunger

• Limit or swap:

  • Sugary drinks → water, unsweetened tea

  • Sweets → fruit or plain yogurt with nuts

  • White bread → whole grain

  • Fast food → home-cooked meals

3. Physical Activity (20% of success – but important!)

🏃‍♂️ Start small:

• Fast walking – 30 minutes daily (after work, in the morning, etc.)

• Do simple home workouts 2–3× a week (YouTube: yoga, HIIT, bodyweight exercises)

• Take the stairs, park farther away, move naturally

4. Sleep & Stress

• Aim for 7–8 hours of sleep each night

• High stress increases cortisol, which slows weight loss and increases sugar cravings

5. Be Patient and Consistent

• Don't expect miracles in 1 week. But after 3–4 weeks, you'll see real changes.

• One bad day ≠ failure – keep going and don't blame yourself

Possible Benefits of This Plan

What works

Why it helps

Healthy food

Fewer calories, more nutrients

Movement

Burns fat, boosts energy

Sleep & less stress

Balances hormones, reduces cravings

Consistency

Long-term results

Want a specific meal plan or workout?

I can create for you:

• A simple weekly weight loss meal plan

• 15-minute home workout with no equipment

• A list of healthy grocery items

Just let me know what you'd like!

Meridia – Exercise Supplement

What is Meridia (Sibutramine)?

Meridia was a prescription medication used to treat obesity. The active ingredient, sibutramine, was designed to:

• Suppress appetite

• Boost metabolism

• Help with weight loss, especially when combined with diet and exercise

Meridia + Exercise: Effective but Risky

• Meridia could help speed up weight loss when used along with physical activity

• Pros: Less hunger, more energy for workouts

• Cons: Increased risk of heart issues during physical stress