If I Wanted To Lose 100 Pounds In 2024, This Is What I’d Do (FULL PLAN) [d55b5d]
2025-07-29
Post Time: 2025-07-29
Ross Mathews, known for his vibrant personality and wit, has publicly shared his journey towards better health, including his **weight loss** efforts. His story serves as an inspiration, highlighting the importance of setting **realistic goals** and focusing on long-term, sustainable changes. Losing weight is a marathon, not a sprint, and this article delves into the practical ways you can follow in Ross’s footsteps, establishing targets that lead to real success. This article provides a comprehensive look at how to set achievable weight loss goals, drawing from insights that can help anyone on their personal fitness journey. ### Understanding the Foundation: Why Realistic Goals Matter **Realistic goals** are the cornerstone of any successful weight loss plan. Setting overly ambitious targets can lead to disappointment, frustration, and eventually giving up altogether. It’s not enough to just say "I want to lose weight"; the aim must be specific, measurable, achievable, relevant, and time-bound (SMART). When you craft realistic goals, you're setting yourself up for success by breaking down the larger challenge into more manageable pieces. Ross Mathew’s experience embodies the fact that gradual, steady progress is far more effective than drastic measures that often prove unsustainable. | Goal Setting Aspect | Explanation | Example | | :------------------ | :------------------------------------------------------------------------------------------------ | :----------------------------------------------------- | | **Specific** | Clear about what you want to achieve; what exactly will you do? | Instead of 'Lose weight,' say 'Lose 1-2 pounds per week'. | | **Measurable** | Quantifiable; you can track progress. | Measure progress by monitoring weight and body fat percentage. | | **Achievable** | Reasonable; is it something that fits your current lifestyle? | Losing 1-2 pounds weekly is generally considered realistic and safe. | | **Relevant** | Aligned with your overall health goals; consider if it supports long-term well-being. | Weight loss as part of overall heart health. | | **Time-Bound** | A deadline for achieving your goal; provides accountability. | Goal to achieve weight target in six months. | --- # Delving into Actionable Steps for Goal Setting It’s not enough to just have the goal, you need a solid plan of action to get there. Here is a breakdown of the actionable steps you can take when creating realistic weight loss goals. ### 1. Start with a Health Assessment and Personalized Needs Before embarking on a weight loss journey, it’s critical to understand your starting point. Consulting with a healthcare professional or a registered dietitian can offer valuable insights, and they can tailor an approach that is safe and effective for your personal health profile. Ross Mathews emphasized that his approach was under the guidance of doctors and other health professionals. - **Medical Check-Up**: Get a full physical exam. This will help identify any health issues that may affect your fitness plan. - **Nutritional Counseling**: A dietitian can create a plan that’s personalized based on your metabolic needs, lifestyle, and personal preferences. - **Setting Realistic Baselines**: Understanding your current body mass index (BMI), body fat percentage, and metabolic rate, can make you more aware of your situation. ### 2. Define Specific, Short-Term Targets Instead of aiming for the ultimate goal right away, focus on establishing short-term targets that lead you towards the desired result. For example: - **Weekly Weight Loss Goals**: Rather than just aiming to 'lose a lot of weight,' set a goal to lose 1-2 pounds per week. The Centers for Disease Control and Prevention (CDC) recommends losing 1-2 pounds per week, so this can be seen as a widely recommended benchmark. - **Daily Step Counts**: Use a fitness tracker and aim to reach a specific amount of steps every day, this can promote consistency. - **Meal Planning**: Try implementing a certain number of healthy meals per week and keep a food journal, this can be a game-changer for some. | Goal | Target | Outcome | | :----------------------------------------- | :---------------------- | :--------------------------------------------------------- | | Weekly Weight Loss | 1-2 pounds | Sustainable progress & prevents discouragement | | Daily Steps | 7,000-10,000 steps | Increased daily activity | | Healthy Meal Planning | 5 of 7 dinners weekly | Better meal choices and reduced processed food intake | | Hydration Goal | 8-10 glasses of water daily | Improved energy levels, digestive & metabolic functions | | Reduce Sugary Drink Consumption | 1 sugary drink or less each week | Reduced intake of high calorie drinks | ### 3. Prioritize Small, Incremental Lifestyle Changes Focus on incremental changes to lifestyle and build new habits one step at a time. Rapid, drastic changes to your diet and workout habits are difficult to keep up long term. In essence, make small alterations at first, then once they become habitual, add new elements into your routine. This can prevent you from feeling overwhelmed. - **Swap Sugary Drinks**: Instead of soda or juice, switch to water or unsweetened tea. - **Add Vegetables**: Incorporate more vegetables into meals; aim to make half of your plate veggies at every meal. - **Increase Activity**: Take the stairs instead of the elevator, or walk during your lunch break. - **Set Realistic Exercise Schedules**: Aim for 30 minutes of physical activity on most days of the week. - **Don't Eliminate Favs**: Completely removing all of the food that you enjoy from your diet isn’t realistic long-term. Rather, learn moderation, and try cutting portion sizes. ### 4. Track Progress and Adjust as Needed Monitoring progress is key. This will not only help you stay motivated, it will also reveal the types of changes you need to make to keep moving in the right direction. Consistent evaluation will make a big difference in your progress and your results. - **Weight Monitoring**: Check your weight once per week. Avoid daily weighing as normal body fluctuations can be discouraging. - **Physical Measurements**: Take measurements, and body fat % measurements periodically. It is useful to look at numbers beyond scale weight. - **Track Activity Levels**: Use a fitness tracker to record your step count, sleep, and activity levels. - **Use a Food Journal**: Monitor food intake using a food journal (paper or digital). - **Reflect on Feelings**: Journal or track your emotions and feelings. Self-reflection will make you more aware of your behaviors and can help with mental health. ### 5. Be Patient, Flexible, and Kind To Yourself Weight loss can be a complex journey with its ups and downs. It is essential to be patient with yourself. It can take time to achieve results and setbacks are a normal part of the process. - **Acknowledge Setbacks**: When you have a bad day, avoid dwelling on it. Get back on track the next day, and keep moving forward. - **Be Patient With Results**: Be aware that results will not always appear as fast as you hope, stay consistent, and do not get discouraged if your weight loss process slows down. - **Focus On Non-Scale Victories (NSV)**: Some wins will not be on the scale, focus on the improvements you see or feel. (i.e., more energy, looser fitting clothes, feeling stronger, and improvements in your mental health). - **Celebrate Milestones**: Make sure to recognize the changes and the strides you’ve made. Reward yourself with something non-food-related when you achieve big goals. - **Adapt and Re-evaluate**- Periodically reassess your goals to ensure they still align with your needs. Adjust your approach when needed. --- # Applying Ross Mathew’s Story and Learning from Real-Life Examples Ross Mathew's own weight loss journey serves as a relatable example that can help guide your own progress. His openness about the struggles and the victories makes it easier to adopt a positive mindset about weight management. Here's what we can learn from real-life scenarios: - **Consistency is Key**: Like Ross, staying consistent with your eating habits and exercise is essential to long-term success. There will be times that are harder to stick with the plan than others, this is normal, keep at it as consistently as possible. - **Avoid Fad Diets**: Quick fixes are often unsustainable. Focus on lifestyle changes, not fad diets. These quick diets tend to cause more harm than good, and cause people to develop unhealthy food relationships. - **The Power of Support**: Ross often mentioned the importance of having a supportive network. Enlist friends, family, or a professional coach for encouragement. This can make a huge difference in how successful you are in achieving your goals. - **Self Compassion**: When he experienced hurdles in his process, it was useful to show himself grace and compassion. Everyone faces obstacles, don’t let them deter you. Treat yourself as you would a close friend or loved one. - **Enjoy the Process**: Emphasize self-care practices, and recognize that this experience is an investment in your own health and wellbeing. Take steps to make sure it’s enjoyable. ### Final Thoughts: Achieving a Healthy Lifestyle Beyond Numbers Ultimately, setting realistic **weight loss goals** is about more than just the numbers on the scale. It’s about building healthier habits that can improve your overall quality of life. By following these guidelines and using Ross Mathew’s inspiring story as a guiding light, you can create a sustainable plan that works for you. Remember to stay patient, adaptable, and above all, kind to yourself throughout the journey. The most important goal is not just about losing weight but achieving long-term wellness, which includes feeling strong, happy and at peace. If I wanted to lose 100 pounds in 2024, this is exactly what I’d do. In this video, I’m going to provide you with a complete plan for how to accomplish this goal. And it’s going to be in a methodical, healthy, and science-backed way - and there will be no starving yourself, juice cleanses, or crazy challenges involved, I promise. Join My FREE Weekly Newsletter, The Cleanish Squad: SUBSCRIBE to this channel: IMPORTANT LINKS: - Get Coached By Me: - My Weight Loss Programs: - 30-Day Healthy: - Health, Wellness + Recipe Blog: - Instagram: - My Cookbook: VIDEOS rapid ripped keto acv gummies details MENTIONED IN THIS VIDEO: 1. Intermittent Fasting Guide for Women: 2. I never skip THIS for weight loss… 3. Can't Fall Asleep? Science-Backed Tips To Improve Sleep: 4. 4 Tips From a Weight Loss Coach (Who’s Actually Been There!): SUPPLEMENTS MENTIONED IN THIS VIDEO: 1. Ashwagandha ( 2. Cort-eaze ( TOP 10 WEIGHT LOSS TOOLS: 1. Weight Scale: 2. Food Scale: 3. Gym Membership or Set of Weights 4. Personal Coaching: 5. Water Bottle: 6. MyFitnessPal: 7. Strong App: 7. Pedometer: $20 Option: FitBit: Apple Watch: best keto acv gummies Garmin (What I use now): 8. Blood Glucose Monitor: 9. Treadmill: Larger Garage Option: Under-desk Option: #weightloss2024 #lessonslearned #weightlosstransformation #weightlosstips CHAPTERS 00:00 Introduction 00:28 Is losing keto gummy diet 100 pounds in a year realistic? 01:35 Where would I get started? 01:55 1. Nutrition 05:55 2. Fitness 10:45 3. Stress 14:11 Mindset 16:07 Helpful Weight Loss Tools 16:16 1. Weight Scale 16:31 2. Food Scale 16:46 3. Gym Membership or Weight Set 17:03 4. Personal Coaching 17:24 5. Water Bottle 17:48 6. MyFitnessPal (accidentally numbered as 5) 18:06 7. Strong App 18:28 8. Pedometer 18:48 9. Blood Glucose Monitor 19:04 10. Treadmill 19:36 Conclusion