How to Lose Weight
A Step-by-Step Guide

Written by Sky Taylor, Diet Bites

Removing Stubborn Excess Pounds

If you have been trying to lose weight but it simply won't come off, don't reach for the jack hammer just yet! Diet Bites is here to show you how to lose weight, step-by-step.

Let's begin, shall we?

Although Diet Bites is a fun place, losing weight isn't much fun at all. It's true.

Dieting Isn't Fun

Have you ever heard anyone say, "Goody! I'm going on a diet! I am so happy! I am so excited! I can't wait to begin starving! I love hunger pains! I can't wait to dine on rice cakes and water!  I am going to love having dieter's breath of dinosaur! I just love smelling like a T-Rex.

And constipation rocks! So does all the gas that I'm going to get once I begin eating all those lovely and healthy green veggies!"  

See? About the only 'fun thing' is when you begin to lose weight. When that happens, it's like riding a puffy cloud on a clear day. I would LOVE for you to ride that puffy cloud! Furthermore, I'd really LOVE to see you reach your weight goal.

If I could, I'd sit on your shoulder every moment of the day, guiding you along the rocky old Diet Trail. But since that's not very logical, perhaps I can help by telling you how to lose weight, step-by-step.  

And these aren't giant steps! These are all baby steps, but baby steps will take you all the way to the very end of your fitness goals. So, what must you do to lose weight?

Setting Fitness & Body Weight Goals


Go to my Standard Weight Charts and calculate the amount of weight that you need to lose.  Don't worry - they are free!  

This is how I would like you to calculate your 'overall goal weight'.  

As an example, if you are a woman and you are 5'4" tall, please set your goal at 151 pounds.

Even if you have a very teensy frame, set your goal for 151 pounds.

Establishing Daily Calorie Intake Values


This step has now been made super easy for you!  Diet Bites has a free planner (yes, it's totally free) that provides you with a pattern for meal planning.  

The planner contains a few weeks worth of meals - so check that out as it may be very useful for your diet.  The first planner is located here:  Free Diet Bites Planner.

Simply purchase the listed ingredients and eat what is outlined in our planner and yes, you will lose weight.  

The recipes can be prepared from foods that you probably have in your kitchen right now! There aren't any fancy ingredients or specialty items to purchase.  

In addition, continue to learn all that you can about the calorie content of the food you eat. Set a limit of 1,200 - 1,500 calories per day and don't go over that amount.


Limit yourself to a couple of snacks per day.

You will lose weight faster if you eat breakfast. Breakfast jump-starts your metabolism and gets your body burning fat. Even a small bowl of oatmeal is sufficient.

Make lunch your biggest meal of the day.


While dieting, please take a multi-vitamin. This not only aids nutrition, it helps your body process food and aids digestion. Add calcium to your diet in the form of supplements OR 3 cups of skim milk per day.  

Studies show that calcium enhances weight loss, and individuals that consumed 3 glasses of skim milk per day lost more weight than those individuals who did not. Eat a light dinner and eatit as early as possible.


You don't have run 40 miles per day to lose weight.  

One simple WALKED mile every day, or every other day, is sufficient.  If you'd like to tone while losing, invest in a set of small weights and do a few routines that concentrate on your arms, waist, thighs, butt & calves.

Keep in mind that the more you move, the better weight loss results you'll see.  This is my concern.  I've seen too many people slide away from losing weight because they don't want to exercise.

Exercise will indeed help get the weight off quicker, as well as tone and reshape your body. HOWEVER, keep what you eat under control is the key to both weight loss and weight maintenance.

Exercise also makes your body heart-smart.

Weight Loss Summary

There are two ways to lose weight.  1) cut back on food intake.  2) burn off the weight by exercise. By combining the two, you'll lose weight faster!


Notice that we began with 'Weight Goal' and now we are ending with 'Weight Goal'. Let's take our 5'4" lady again as our example. Let's say that she weighs 257 pounds.This is how she should set her weight goals:

Her FIRST weight goal will be 250 pounds.

Her SECOND weight goal will be 240 pounds. THIRD, 230 pounds. FOURTH,  220. FIFTH, 210 - SIXTH 200, SEVENTH 190, EIGHTH 180, NINTH 170 and her TENTH will be 160 pounds. Her FINAL WEIGHT GOAL will be 151 pounds.


You will be more apt to stay on a diet if you set your overall weight loss goal into tiny increments - into smaller amounts.  This will also help you realize that you are getting there! Remember, baby steps.

This may seem like a lot of tiers, but keep in mind that our example needs to shed over 100 pounds.  

How long will that take? Two pounds per week is considered ideal! So, about 12 months.

Keep in mind that once our example loses about 50 pounds, she is going to look and feel totally different! Also, typically an individual will lose more than 2 pounds per week.  

What slows down the weight loss process are those godless weight loss plateaus. They are the chief reason that people faint on the Diet Trail. Weight loss plateaus aren't any fun at all! Sheer determination will conquer!

In Summary

Pick your Overall Weight Loss Goal
Eat 1,200 - 1,500 calories per day.
Watch your beverages as these calories can really add up.

Eat at smart times.
Take your vitamins!
Keep your willpower at full steam ahead.

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