03/17/25
#201 Losing 10kg. Step One.
Losing 10kg Step One - Eat on Purpose
When it comes to achieving any health, nutrition or weight loss goal, the first step is simple: Make a conscious effort to eat on purpose.
My Journey with Food Tracking
I used to keep a Food Diary and track everything using My Fitness Pal—both excellent tools. But I became obsessed, constantly focusing on numbers and macros.
I wasn’t losing weight; instead, I was losing my sanity.
Then, I changed my approach. Instead of tracking every bite, I started planning my food ahead. And that changed everything.
The Hidden Calories We Don't Count
In my food diary, I wasn’t recording the little bites, licks, and tastes that snuck into my day. BLAT's.
-
The extra spoonful of peanut butter.
-
The seconds I went back for at dinner.
-
The extra protein bar—because it was “healthy,” right?
And if I had a bad day, I would stop tracking altogether, avoiding taking responsibility for my choices.
The Power of a Daily Food Plan
Now, every morning, I write my food plan. And I follow through.
I remind myself: I am a woman who follows through and does what she says she’s going to do.
This wasn’t always true in the past, but I want to live in integrity, and planning my food helps me do that.
Planning with Compassion
It’s important to be realistic and plan with compassion for your future self.
I used to overload my calendar while under-planning my food. Now, I focus on setting achievable goals:
-
A 3-month weight loss goal should be no more than 10% of your current weight.
-
If you weigh 100kg, a realistic goal is to lose 10kg in 3 months. That’s about 800g per week or 3.2kg per month.
-
-
A 30-day goal is great because it’s short-term and doable.
Process Goals for Success
Instead of just focusing on the number on the scale, I set process goals for 30 days:
-
Drink 3L of water daily.
-
Eat breakfast every day.
-
Increase fruit (2-3 servings) & vegetables (4 handfuls) daily.
Creating a Sustainable Habit
Every morning, after journaling, I plan my food for the day. It’s a habit now—easy and automatic.
I also review the previous day, identifying what didn’t go as planned so I can adjust and create better strategies.
At the top of my page, I include:
✔ My 30-day goal
✔ My current weight
✔ My daily intentions
Then, I plan my food based on my schedule and what’s available.
Why Planning Prevents Poor Choices
Having a plan in place makes me far more likely to make a healthy choice when life gets busy.
For example, if I’ve planned to grab nuts and a banana, I won’t end up “winging it” and grabbing a Cookie Time cookie at BP.
I am in control of my food choices—I do not let my “Labrador brain” take over. (At Outlook for Life, we call the impulsive, instant-gratification brain the Labrador brain!)
I don’t want the tired, hangry version of me making my food choices. I want the morning version of me—the one who just journaled and has a clear vision of the woman she wants to be making those choices.
The Value of Reviewing Your Day
By reviewing my day, I get real data on what’s working and what isn’t.
I don’t plan for weight loss anymore—I plan for health, energy, and longevity.
Because here’s the truth:
If you don’t record, you don’t know what you’re doing.
And if you don’t know what you’re doing, you don’t know what’s working—or what needs to change.
Common Weight Loss Mistakes
People often tell me, “I can’t lose weight. Nothing works for me.” But if we don’t know what you’re actually doing, how do we know what to change?
Food recall is unreliable. People usually think they eat less and exercise more than they actually do.
Real-Life Examples of “Breakfast on the Run”
I asked in the Facebook group for examples of quick breakfasts people grab when they’re busy. Here’s what they said:
❌ Donut & a V
❌ Pie
❌ Cold pizza
❌ Scone
❌ Omelet (extra cheese and bacon)
Would the you who wants to lose 10kg have made these choices if you were planning ahead daily?
Take Action: Get Your Free Food Planner
To help you get started, download my free food planner. It's in the Free facebook Group!
Or, join my 12-week program and get a free ring-bound copy.
Coming Up Next Week
Next week in Step 2, we’re talking about quick and easy food swaps to eat more whole foods and fewer processed foods.
See you then!