Don't believe reality shows: fitness and getting in shape, which includes losing body fat, shouldn't require a team of paramedics having to put an oxygen mask on you as you pass out from exhaustion

Don't believe reality shows: fitness and getting in shape, which includes losing body fat, shouldn't require a team of paramedics having to put an oxygen mask on you as you pass out from exhaustion. As dramatic as it may look, the "no pain no gain" motto is only true to an extent.
If you want to get and stay in shape you need to have a plan, believe in it, and stick to it. Don't change your diet straight away because you haven't seen results in the first 72hours! Don't ditch your Personal Trainer because you have been training with him 2 hours a week for the past 2 weeks and you have just lost one pound!
Here are a few pointers to help you on your journey:
1. Have a clear goal
Write down on a piece of paper -which you will stick on your fridge, your exact goals. Examples: "I will weigh 63kilos by February the 28th (5 kilos less)" or "I will be able to run 5 kilometers without stopping by the end of this month".
Every morning you will read it out loud and check the training sessions planned for this day, if any.
2. Have a plan
You want to lose 5 kilos by the end of February? Great but how exactly? By eating a bit less and trying to exercise a bit more? Let me tell you: it's never going to happen. Unless you know exactly when you are going to exercise what you are are going to eat, what you are not going to eat and and how much, your goal will remain just that, something that looks nice on paper but will never be a reality. Below is an example of what you should write on your fridge
? I will weigh 63kilos by February the 28th (5 kilos loss in 2 months)
? Monday, Wednesday and Friday with my Personal Trainer at 8AM
? Sunday swim at 2PM.
? My food intake will consist of ??. calories per day.
Obviously this is a simple program and your trainer would go into more depth with you, but it's a good way of staying on top of your weeks goals.
The most important factor when embarking on a weight loss program is to focus on the end goal and remind yourself its not forever. Depending on your current position it is easily achievable to lose at least 8lbs ever 4 weeks. However if you start missing your training sessions or eating badly your results will take longer to show, you will start to become un motivated and you are likely to fail.