The mindset and foundation of successful weight loss. Tips and tools to stay motivate to lose weight and keep it off for life.​

1. How to lose weight
successfully
Wake-Up Foundation
Presented by
Mykim Tran, Executive Director

2. Agenda
The mindset and foundation of
successful weight loss. Tips and
tools to stay motivate to lose
weight and keep it off for life.
Q & A

3. No shortcut
Career, relationship,
and health
Effort and time Lifestyle change

4. 4 components of success
THE
SCIENCES
THE ARTS THE
MINDSET
THE
MOTIVATION

5. #1 the
sciences: 3
components to
weight loss
Eat less than you burn
Eat enough to stay healthy
Eat your calories consistently

6. #1: Eat less than you burn: 1pound/week
Burn 3500 calories to lose 1 pound
3500 divide 7 = 500 calories
My calories daily burn = 2000
2000 – 500 = 1500 calories/daily calories intake

7. Eat less than you burn: ½ pound/week
Burn 1750 calories to lose 1/2 pound (3500 divide 2 = 1750)
1750 divide 7 = 250 calories
My calories daily burn = 2000
2000 – 250 = 1750 calories/daily calories intake

8. Eat less than you
burn: 2
pounds/week
Burn 7000 calories to lose 2
pound (3500 x 2 = 7000)
7000 divide 7 = 1000 calories
My calories daily burn = 2000
2000 – 1000 = 1000
calories/daily calories intake

9. #2: Eat enough to stay healthy
1200 calories
for female
1500 calories
for male
Do not
deprive your
body

10. Eat less than you
burn: 2
pounds/week
Burn 7000 calories to lose 2
pound (3500 x 2 = 7000)
7000 divide 7 = 1000 calories
My calories daily burn = 2000
2000 – 1000 = 1000
calories/daily calories intake

11. 2 choices
• Stay at losing 1-pound weekly
1st
• Increase exercise to burn at least
2500 calories
• 2500 –1000 = 1500 calories daily
2nd

12. #3: Consistency
◦ Eat the same number of calories daily
◦ The body knows and understands that you want to lose
weight

13. Weight loss: Before and after

14. Success
component #2:
The arts Creativity Developing your
weight loss routine

15. #3: The mindset
Setback and failure
Persistence, consistence, commitment, and determination
Other causes
No perfect weight loss
Never give up

16. #4: The motivation
Journey
Know your
purpose
90/10 rule

17. Variety of foods
◦ 114 vitamins and minerals
◦ Example
◦ Breakfast: a banana
◦ Lunch: an apple
◦ Dinner: an orange
◦ Same for all food groups:
protein, vegetable, dairy, grain

18. Water intake
Body is 60-70% of water
Replace your daily water loss
Water calculation
• Total pound in weight: 200 pounds
• Divide by 2: 200 divide 2 = 100 ounces daily
• 100 divide 8 = 12.5 cups

19. Stress
management
SLOW OR SHUT DOWN
DIGESTIVE SYSTEM
SOLVE YOUR PROBLEM
AS SOON AS POSSIBLE

20. Maintaining weight
Eat the same number of calories as your burnt calories
Maintain the same healthy and eating lifestyle as your weight loss
plan

21. Q & A
◦ Contact: (916) 243-7076, Sacramento Ca, USA
◦ Email: info@wake-upfoundation.org
◦ Website: www.wake-upfoundation.org