How to Lose Weight: A 7-Step Guide

Would you like to lose weight and keep it off? Have you tried and tried but nothing seems to work? Don’t blame yourself. It is not your fault. Each year, a new diet is introduced just for dieters to learn that it was just another fad that failed millions of people. Many people claim to be experts on the subject, but how many of them actually know why you are having difficulties losing weight. For the most part, your time is being wasted by these so-called weight-loss experts. At the Centre for Diabetes and Obesity Wellness, it is part of our mission to give you the facts and let you decide what you want to do with them. If you follow our steps, you can lose 5 pounds a month and keep them off permanently.

My success in losing weight came from this diet plan. By following it, I went from 219 pounds down to my optimal weight of 185 pounds. So how did I gain the weight? I ate cookies and chocolate bars throughout the day. I was known for being a sugarholic. Often, late at night, I would go to the drive-through at a fast-food place to grab some snacks. It was not long before my weight began to climb up.

The seven steps given below helped me not just to lose weight, but also helped me reverse my type 2 diabetes. If I did it, so can you. If you are ready, continue reading.


  1. Take sugar out of your diet: Refined sugar is far more addictive than any form of drug out there. Once consumed, your brain begins to crave it and demand it. Excess sugar in the body turns into fat. We need sugar for energy, but not in excess qualities. Most manufactured food products today contain sugar. But did you know that even vegetables have sugar in them? This means you may be eating too much sweet stuff already. Just by taking refined sugar out of your diet, you increase your chances of losing weight. If you find it difficult not to eat sugar, start by taking baby steps to wean yourself off.
  2. Eat six small meals a day: It is so very important to understand the functionality of your body. Your body will give back what you put in it. First and foremost, be careful about fasting to lose weight. Whenever you fast, your body automatically thinks you are staving and begins to store fat for its survival. What you want to do is eat five to six small meals a day. Small meals are easy for your body to digest and then there is no excess food to be stored and later converted into sugar, which converts into fat. All of your meals should have some carbohydrates and fat. The fat helps you digest the food and the carbs are required for energy production. The carbs should come from a healthy grain and not white rice or white flour food products.
  3. Cook your own food: When I started my diet, I began cooking my own food. Remember, I had stopped taking care of myself properly by eating burgers late at night, cookies, and chocolate in excess. To gain control over what I put inside my body, I began to cook and trained as a chef. I created dishes that forced my body to burn off sugar. You can go to our order page and try out the diet plan and see how it works for you.
  4. Reach the point of ketosis: Lately, the keto diet has become quite the trend. But what is keto or ketosis? This can be achieved simply by eating in such a way that your body burns off the sugar that has contributed to your weight gain. Once all that sugar is burned off, your body has no option but to burn fat for energy. At that point, you have reached the point of ketosis. Your weight will begin to drop as your body sheds off the fat. IF YOU ARE READY, GO HERE TO GET STARTED.
  5. Exercise four times a week: Exercise is very important even if you are already healthy. The benefits are great. Exercise promotes a good mood, a relaxed mind, fights off stress, detoxes your body as you sweat, and more importantly, it helps speed up weight loss. It is important to develop the discipline to exercise about four times a week. Exercise makes your heart stronger. It also speeds up your metabolism so that you continue to burn off fat while you sleep.
  6. Learn about obesogens: Most people struggling with weight loss may not be aware that their challenge is not with the weight coming back on after they lose weight. Trust me on this one. You are not the only one who has this misconception. There are all sorts oof theories out there about the difficulties with losing weight, including the claim that you need to learn how to weight loss in your core. All sorts of diet and weight-loss books are written, but unfortunately, more people are gaining weight and not able to keep it off. One problem can be obesogens. What are obesogens? Simply, they are chemicals found in food that make you gain weight. Obesogens that affect weight gain in humans are especially found in fatty foods from animals, such as milk, meat, and fish. Dr. Paula Baillie-Hamilton, a professor from Oxford University, explained in her book that after the birth of her child, she could not return to her normal weight. She tried and tried without success.  She began to do research and discovered that the red meat she was eating had chemicals in it which came from the feed given to cows. When people consume beef from cows fed with certain feeds, the obesogens contained in the meat cause weight gain. As much as you try to lose weight, the weight keeps coming back when you are consuming these chemicals. So, if you are having problems losing weight, it is not your fault; the problem may be external.
  7. Keeping weight off: In Step 6, we discussed obesogens. There are a number of ways you can keep weight off. If the problem is contained in some of the foods you are eating, consider not eating them, particularly meat. But for most people, once you have lost weight, all you have to do is exercise and eat small meals. If you want more muscle, eat less carbohydrates and more protein and vegetables. For some people, if eating vegetables is not your thing, the good news is that you can now find vegetables in powder form. All you have to do mix the powder in water and drink it.

Tips for losing weight

  • Here are some weight-loss tips to remember that will save you from frustration and giving up. The process of losing weight is not as complex as many make it seem. The more calories you eat, the more weight you gain. The fewer calories you eat—coupled with exercise—the more weight you lose.
  • If you include exercise in your weight-loss plan, you need carbohydrates in your diet.
  • Don’t give up if you don’t see fast results. The most weight you can lose in a month is 10 pounds.
  • Stay away from weight-loss fads that claim that you can lose weight fast.
  • Don’t starve yourself. If you do, your body will go into survival mode and begin to store fat.
  • Be aware of what and when you eat. Often, when people are hungry, they reach for chips and other high-calorie snacks.
  • Make sure to reach ketosis. That is what causes your body to begin to shed off the pounds and reveal lean muscle. For more on ketosis, please read this article: Keto Diet for Diabetics
  • Do not consider taking weight-loss pills without consulting with your doctor.
  • It is important to remember that some people are naturally big-boned, yet very healthy. If that is you, then you are just fine. This article is to help people who have gained excess weight and want to lose it. So know the difference between healthy and unhealthy weight.
  • Don’t stress over things. Two things could happen as a result: you could either gain weight or lose it. For example, when I am stressed, I simply don’t eat and so I don’t gain weight. For others, when they are stressed, they turn to food to comfort themselves. If you are among the latter type, be aware of stress and find something to do to prevent you from overeating high- calorie foods.
  • When my weight went from 185 lbs. to 219 lbs., I was not eating properly. I was eating cookies, candies, and chocolate bars. At night time—about 11 PM— I would drive to the drive-thru for a late-night burger, fries and a cola drink to wash it all down. Within three months, I saw my weight go up.
  • Can you lose weight on any diet? The answer is yes. Just don’t eat foods like pizza in excess like I did, or burgers and fries late at night.
  • Eating after 8 PM is not a good idea. After 8 PM, your digestive enzyme production drops. This is because your body is not designed to be eating late. By morning, your digestive enzyme production is back up to a normal level because your body expects food at that time. Eating late disrupts the natural process.
  • Please don’t take fat and carbohydrates out of your diet. You need them. Eat healthy fat and carbs. For example:
  • Instead of margarine, use butter
  • Instead of peanut oil, use olive oil
  • Instead of four pieces of bacons, eat only two
  • Instead of lean fish, eat fatty fish
  • Instead of refined sugar, eat raw sugar.
  • Eat real food. When you buy food items, read the label. If you do not understand the terminology used to describe the product, ask an employee of the super market.

We invite you to try to the program we offer on this website for you