Our Weight Loss Journey – where do we start a diet?
Hi, my name is PEPI – it’s great to meet you.
so where do we start a diet?
First, I want to tell you about my journey of losing 37 kilos (82 pounds) in one year.
Even though I had tried many times before—different programs, different diets—I always failed. But eventually, I found a way that worked. A way I’m not giving up on.
I’m here so that we can walk this road together—lose weight and truly succeed.
writing this blog for people who are where I used to be. I know the frustration.
That uncomfortable feeling. The burning desire to change, only to fall back again… to give up… to stop trying.
That’s why I created this blog—to share the journey, to give tips, useful links, tools, and gear that helped me succeed.
So what am I saying, my friend?
Let’s do this together. Let’s win this battle together. Let’s make it happen.
You’re welcome to write to me, ask questions—I’ll answer from personal experience. And if I don’t know something, I promise to do my best to find the answer for you.
I want to be the most helpful version of myself—for you.
So after this little intro, let’s ask the million-dollar question
Where do we start a diet? How do we begin a diet that actually works?
Let’s build the best diet plan together!
🔹 Step 1: Check Your BMI
Use this BMI Calculator to see what your weight category is based on your height, age, gender, and current weight.
If your BMI is under 25 — great! You’re in the healthy range.
Between 25–30? You’re slightly overweight, but nothing dramatic.
Over 30? Then let’s do this journey together and win it this time 💪
🔹 Step 2: Know Your Daily Calorie Burn
Once you know your BMI, it’s time to understand how many calories your body burns per day.
This step is actually fun—because the more overweight we are, the more we burn, and the faster we can lose weight at the beginning 😄
Use this Calorie Calculator to get an estimate.
Just enter your the details:Age,Gender,Height,Weight
Physical activity level
Then click Calculate, and you’ll get four options:
Maintain weight – the number of daily calories to stay at your current weight
Mild weight loss – about 0.25 kg (0.5 lb) per week
Weight loss – about 0.5 kg (1.1 lb) per week
Extreme weight loss – about 1 kg (2.2 lb) per week
💡 Medical recommendations suggest that losing 0.5–1 kg (1.1–2.2 lbs) per week is a healthy and sustainable rate.
I personally followed the “Extreme weight loss” plan — but trust me, it’s not that extreme once you understand the numbers.
🔹 Step 3: Understand Your Daily Calorie Deficit
Let’s say you’re a 30-year-old man, 175 cm (5’9″) tall, weighing 140 kg, and you drive a truck all day.
Your daily calorie burn might be around 2,850 calories.
Here’s something important:
1 kg (2.2 lbs) of body fat = 7,700~ calories.
* when you lose calories you dont only lose fat so in avarage its 6K for one kg but we will calculating fat for current example.
So to lose 0.5 kg per week, you need a deficit of 3,850 calories per week, which means:
About 550 fewer calories per day.
In our example:
Daily burn = 2,850
Eat around = 2,300
And you’ll lose about 0.5 kg per week.
Simple math:
550 calories/day × 7 days = 3,850 calories/week = 0.5 kg fat burned
⏸️ Take a Breather
My dear friend, take a moment.
Read through what I’ve written.
Think about the journey we’re about to go on—together.
And this time, we’re going to win.
It’s important to stop and really understand where you are right now, so you can plan properly and prepare for success.
🔜 Coming up next in the blog…
In the next posts, I’ll talk about:
– How to track your daily calorie intake, when to weigh yourself, and how to manage it all easily.
– How your diet affects cholesterol, diabetes, and blood pressure—and how to improve those health markers.
– The mental obstacles that come with every diet, and how to break through them so you’re ready to face anything.
– The 16/8 or 12/12 intermittent fasting methods, which help burn fat more effectively instead of just cutting calories.
– How to incorporate physical activity into your routine to boost your progress.
– My personal product recommendations that supported me through this entire journey—and can help you too.
I’d love to see you in the next post, my friend—
because this time, it’s going to work.
– PEPI