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There are a lot of different ways to lose weight, so the key is to find the one that works best for you and your body.

It seems like you can't go online these days without seeing an article about a medical study that warns about all the bad things that could happen if you are overweight. For example, people who are overweight are more likely to get heart disease, high blood pressure, a stroke, diabetes, or even suffer from back pain, knee pain, or other postural issues. If you ask me, those are some pretty good reasons to decide to lose weight right away. But maybe you're skeptical about dieting in general because you've tried it before and failed.

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There are a lot of different ways to lose weight, so the key is to find the one that works best for you and your body. There are a lot of trendy diets out there now. I swear there's a new fad diet every time I turn around.

weight loss plan
Read more: Adopt a Sustainable Diet for Weight Loss

Weight Loss Plan - Start With Nutrition

Learning the basics of nutrition and eating well-balanced meals with a caloric deficit is what will help you lose weight. That's about as simple as it can get. Taking a few hours each week to prep your meals even just your lunches will help a lot too. The food is ready for you to eat. All you need is a microwave.

You'll hear everyone talk about counting calories and macros. This doesn't have to be as complicated as it sounds. Based on your gender, age, current stats, and activity level, you should be able to determine the calories and macros you need to maintain the weight you are at now.  In order to figure out how many calories and the distribution of your macros at your ideal weight, you'll have to deduct from 500 up to 1000 calories per day from that Total Daily Energy Expenditure number from before. Then you calculate the percentage of carbs, fats, and proteins you'll eat that day. Of course, this is a general plan, what you want and need is a plan that is completely and 100% unique to you.

Working with a coach like us is a great way to get started.  You get your personalized weight loss plan strategy and run with it.  But if you are the type of person that needs accountability and a lot of support definitely do a personal training program. The great news is that you have options that will actually work!

Weight loss plan exercise
Find some exercises and ideas on YouTube

Exercise Smart and Heavy

Even though sticking to a great weight loss plan is important, we can't forget about the other part of the weight loss equation. No matter what weight loss plans you've tried, exercise is always a part of it. We all still need to exercise and eat well if we want to lose weight and stay in good health.

In order to lose weight and body fat, make sure to combine cardio exercises with weight-lifting exercises.  The combination works more effectively and faster because when you build muscle, you are adding lean mass to your body which helps you burn more fat.  Only doing cardio is taking away your opportunity from turning your body into a fat-burning machine.  Not only do muscles help you burn fat, but it also helps you see your transformation better.  You'll start noticing your legs are leaner, and your arms and your face get leaner too.  If you don't notice your belly changing just as quickly, stick with it! Bellies and thighs are commonly the last areas of the body to transform.  All you can do is stick with your exercise and diet program.

Stick To Your Weight Loss Plan

We often try too hard to find the easy way out. This is not even close to a good idea. If you work with a coach or trainer and check out their weight loss plans, you're sure to find one that works for you. The best thing to do is make your meal plans fit your lifestyle, food preferences, and nutritional needs. Plans to lose weight that work depend on how hard you work at them. If you stick to the diet and try to work out every day, you will definitely be able to fit into those tight jeans again.

People who want to lose a few pounds are always looking for ways to make their efforts more effective.  This is due to the fact that we are super busy and losing weight in reality does take time.  Some people may be extremely confused by all the fad diets and weight loss programs - it is completely understandable!  That is exactly why we are creating these blog posts and videos for you - because we want to make things simple for you.

We all know that the standard advice is to watch what you eat and work out more. Just remember that there are no magic products that will help you lose weight. A diet that works is based on healthy eating habits and exercise. If you only do one or the other, you probably won't notice any long-term changes.

Get Started Right Now

If you’re ready to do something different when it comes to keeping the weight off once and for all, we can help. Book a call so we can help you figure out the best plan for losing a few pounds without falling for any of the fad diets.

Roasted Salmon & Broccoli with Peanut Sauce Recipe


Sheet pan dinners are PERFECT if you hate cleaning up after a meal. They're quick, easy, healthy, and a breeze to clean up. And they make great meals to eat later. You'll want to SAVE this post if you want a recipe with a lot of protein that you'll almost certainly make again and again during the week.

By the way, the glaze in this recipe is so good that you'll want to use it on your stir-fries, too.

Roasted Salmon & Broccoli with Peanut Sauce

Roasted Salmon & Broccoli with Peanut Sauce

(makes 4 servings)


• 1 lb (450 g) broccoli florets, chopped

• 1 tablespoon chopped garlic

• 3 Tbsp avocado oil

• Freshly ground black pepper and sea salt

• 1/4 cup (65 g) natural peanut butter that is smooth

• 1 lemon's juice

• 2 Tbsp coconut aminos

• 1 Tbsp grated ginger

• 4 6 oz (170 g) salmon filets

• 1/4 cup chopped roasted peanuts (30 g) (optional)

• Lemon wedges to put on the table (optional)


Turn the oven on to 450°F/230°C. Put the broccoli in a large bowl, add the garlic, avocado oil, salt, and pepper to taste, and toss it all together. Spread the broccoli out in a single layer on a large baking sheet with a rim.


Whisk together the peanut butter, lemon juice, coconut aminos, and ginger in a small bowl. If the mixture seems too thick, add a little water, half a teaspoon at a time, until it's the consistency of a glaze.


Place the salmon filets on top of the broccoli and rub each one with the last tablespoon of oil. Add a little bit of sea salt. Spread the fish with half of the peanut butter glaze.


Put the sheet pan in the oven for 5 minutes to roast. Take the pan out of the oven and put the rest of the glaze on the fish with a spoon. Put back in the oven and roast for another 5–8 minutes, until the broccoli is soft on the inside and crisp on the outside and the salmon flakes.


Take out of the oven. Set the salmon and broccoli on plates to be served. You can add lemon wedges and roasted peanuts on top if you want to. Delicious!


Send me a picture if you make it!

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Nancy Valdez with Rafael PT Fitness RPT Fitness in Austin TX

Nancy Valdez

Nancy is a certified personal trainer & transformation life coach.

Areas of Expertise

Online Training, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Stress Reduction.

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