How to Lose Weight in 2025 Series: Setting Your Foundation
Welcome to 2025, a year to unlock the keys to your weight-loss journey! I’m here to guide you every step of the way, providing you with the tools, tips, and strategies to achieve sustainable results.
For January, we are introducing the ULTIMATE WEIGHTLOSS SERIES FOR 2025! If you’re ready to lose weight while enjoying your favorite foods, feel amazing, and build lasting habits, you’re in the right place. Stay glued to this series as we uncover everything you need to know to hit your goals!
Right off, we’re starting with:
Setting Your Foundations
If you’ve ever Googled “how to lose weight” only to find meal plans full of kale salads and grilled chicken with zero seasoning, I feel your pain. It’s like they expect us to forget we grew up eating plantains, Egusi soup, and puff-puff.
When I first tried to lose weight, I thought those bland options were my only path to success. I forced myself to eat them, miserable and frustrated, only to watch my efforts crumble a few weeks later. Sound familiar?
Here’s the plot twist: It’s not the food that’s the problem
—it’s the approach.
Fat loss doesn’t mean giving up the meals that make you feel connected to your culture. You can enjoy jollof rice, your grilled tilapia, and still hit your goals. I know because I’ve done it, and so have my clients.
This blog post is my answer to the outdated, one-size-fits-all advice that doesn’t work for us. It’s a roadmap designed for you—the person who loves their African roots and refuses to compromise joy for results.
Set your foundation
The Basics of Fat Loss: What Is a Calorie Deficit?
At its core, fat loss is about creating a calorie deficit—eating fewer calories than your body burns. It’s not magic, and it’s not about starving yourself. Here’s the science:
1 kilogram of fat = 7,700 calories.
To lose 0.5 kg of fat per week, you need a daily deficit of about 500 calories.
That’s it. No detox teas, no “fat-burning” pills. Just math.
Actionable Step:
1.Calculate Your Calorie Needs
Determine Your Basal Metabolic Rate (BMR):
Use an online calculator or chat gpt to find the calories your body burns at rest.
Factor in Your Activity Level:
Add calories for your daily activities—workouts, walking, chores.
Set Your Deficit:
Subtract 10–20% of your maintenance calories. Start small.
Example:
If your maintenance calories are 2,000 per day, a 500-calorie deficit would set your goal at 1,500 calories per day.
You can absolutely do this on your own with my free guide, but if you need extra help getting exact numbers, building a strong foundation, or staying consistent, apply for a one-to-one call—I’m here to guide you.
2. Define Your Fat-Loss Goals
If you don’t know where you’re going, how will you know when you’ve arrived? Clear, realistic goals keep you focused and motivated.
How to Set Goals That Stick
Be Specific: Instead of “I want to lose weight,” try “I want to lose 10kg in 6 months.”
Be Realistic: Aim for 0.5–1kg per week. Sustainable results take time.
Break It Down: Losing 10kg over 5 months? That’s 2kg per month or 0.5kg per week.
Actionable Step:
Write Down Your Goals
Write your goal like this:
“I will lose 10kg in 6 months by maintaining a 500-calorie deficit daily, walking 8,000 steps a day, and eating balanced meals using the AfroBowl method.”
Why write it down? Because seeing your goals makes them real. Plus, it’s easier to track progress when you have a clear target.
Case Study: Thelma
Thelma reached out feeling frustrated and stuck. “I eat healthy, so why am I not seeing results?” she asked.
It wasn’t just about eating the right foods—it was about understanding her numbers and structuring her habits to work for her goals.
We started by tracking her routines and breaking down her numbers—her calorie needs, portion sizes, and activity levels. Then, we noticed patterns: rushing through meals, mindlessly snacking, inconsistent portions, and a lack of structured movement.
Together, we focused on:
Understanding her calorie needs and creating a realistic, sustainable deficit.
Timing her meals to prevent hunger-driven snacking.
Practicing mindful eating to effortlessly control portions.
Incorporating workouts that combine strength training and cardio to boost fat loss and energy.
Daily movement goals like hitting 8,000 steps and adding flexibility work for better recovery.
Within a few weeks, Thelma felt stronger, more in control of her habits, and finally started seeing results. Her cravings reduced, her energy improved, and her progress became consistent—all without feeling restricted.
The real transformation came when she realized she didn’t have to do it alone. Through personalized coaching, we built systems tailored to her numbers, lifestyle, and goals.
This could be you too.
Guess what? I have a free gift for you!
Download my FREE Fat Loss Planner today to get your personalized fat loss roadmap to build a strong foundation and start crushing your goals.
Click the link below to begin your transformative weight loss journey.
No “crash diets”, no “endless cardio.”
Just straightforward,
sustainable methods that actually work.
I’m rooting for your success.
Coach G.
