If you’re like me, you’ve tried every diet plan under the sun. You’ve lost weight and regained it and lost it again. You’ve probably even tried every kind of exercise known to man, from running to aerobics. And if you’re a woman, you may have even tried liposuction. But I don’t think anyone has ever asked you about what you really want. What do you really want? How much weight can you lose? What does that look like?

I’m going to answer these questions for you right now.

First, let’s talk about what you want. I know that when you first start out trying to lose weight, you may be so focused on the numbers on the scale that you forget why you started in the first place. When I was overweight, I didn’t care how much weight I lost as long as I got it off my body. I wanted to feel good about myself again. I wanted to be able to wear clothes that fit again. I wanted to look better in pictures. And I wanted to feel good about the way I looked. So that’s what I want.

Next, let’s talk about how much weight you want to lose. I know that some people want to lose 20 pounds, some people want to lose 50 pounds, and some people want to lose 100 pounds. But you need to figure out how much you can realistically lose. For example, if you weigh 150 pounds, you probably can’t lose more than 10 pounds without risking serious health problems. So you should focus on losing 10 pounds or less. If you want to lose 50 pounds, you need to set a realistic goal. If you want to lose 100 pounds, then you need to set a realistic target. Don’t get caught up in the numbers.

Now let’s talk about how you want to lose the weight. You can lose weight by doing nothing at all, but if you want to lose weight fast, you’re going to have to change your lifestyle. You need to eat healthier and exercise. If you want to lose weight with diet alone, you need to cut back on calories. If you want to lose fat, you need to cut back fat. If you want to lose muscle, you need to exercise.

Finally, let’s talk about what kind of exercise you need to do. You need to do something that will increase your metabolism and burn calories. If you want to gain weight, you need to eat more calories than you burn. If you want to lose belly fat, you need to work your abs. If you want to lose butt fat, you need to work those glutes. If you want to lose thigh fat, you need to work the quads. If you want to lose love handles, you need to work your arms. If you want to lose arm fat, you need to work chest and shoulders. If you want to lose leg fat, you need to work legs.

So what do you want? How much weight can I lose? What does that look and feel like? How am I going to do it? And what kind of exercise do I need to do?