The Eight Steps To Success

Losing weight – and keeping it off – is only possible by making long term changes to your current behavior (your daily habits).

This is not an easy task.

Your current behavior has evolved over many years and your body has become accustomed to these habits (a process known as homoeostasis).

Some facts about Diets:

  • 98% of people who lose weight gain it back within 5 years
  • 90% of people who lose weight gain back more weight than they originally lost
  • Only 5 -10% of dieters maintain weight loss > 10% of baseline weight.

To do weight loss properly requires knowledge, self-awareness, planning and preparation.

To make a long-term, permanent lifestyle changes takes a major commitment.

(25BMI is not a fast diet.  If you want to do this – you need to look elsewhere.)

Don’t start on this journey – until you are ready.

You can’t achieve anything in life unless you set your target. WIthout a clear target (goal) you dont know what you aiming for.


For weight management this means setting a long-term (permanent) target for your future body weight.


This does NOT mean going on a “diet” for a period of time and then reverting to your previous lifestyle behaviour(s).  Such a course of action is a complete waste of time. (Academic studies tells us that 85% of individuals who go on a “diet”, regain the lost weight within twelve (12) months of ending ther diet.)


Your goal should be to (a) lose excess body weight and (b)  maintain that target body weight into the future.


The only way to achieve this is by making (very gradually) long-term “lifestyle” changes.  If you dont want to try to do this – and you simply want to go on a short term “diet” to lose a few pounds (as described above) – then unfortunately, 25BMI is not for you.


There are actually two (2) challenges in weight loss: (A) losing your excess body weight and (B) keeping it off. The first (losing body weight) is by far the easier of the two.  The real challenge is to figure out how to lose your excess body weight and also keep it off. This can only be achieved through permanenet lifestyle changes.


At 25BMI we suggest a long-term target of your maximum body weight at 25BMI (the system calculates this target body weight for you).


The BMI (Body Mass Index) was invented in the 1830s by a Belgian statistician, sociologist, astronomer and mathematician by the name of Lambert Adolphe Jacques Quetelet. It was known then as the Quetelet Index and was informed by Quetelet’s interest in finding “l’homme moyen,” or the average man. 


There are numerous reasons why BMI (a) is not an exact measurement of body fat and (b) does not correctly apply to certain individuals (athletes with a high percentage of muscle in the body / pregnant women etc). It is not a definitively accurate reading of body fat.


BMI is set out in ranges (the normal range is from 18 to 25 BMI). At 25BMI we chose the very top end of this normal range as a minimum weight target.


To this today, the BMI index is still used by national health agencies across the world including the WHO, the US Centers for Disease Control and Prevention, the NHS in the UK and the HSE in Ireland.  


It will provide most people with a reliable index against which to benchmark their body weight relative to their height.  If you are in doubt whether or not you are carrying too much body fat – just take a look in the mirror – and judge for yourself.


You may prefer to set your own body weight target – and of course – you are free to do so. Please use whatever method you wish to use to set your target body weight. It doesn’t matter what method you use to set your target body weight – what matters is that you do set a target.


Along the way – we recommend you set some short-term body weight goals – as you move slowly, and gradually, to your eventual target body weight.


Weight loss is never linear – meaning there will be set-backs along the way.  Permanent weight-loss is a long process – so you will need to be patient. You will have good weeks and bad ones. It’s all part of the journey.


Whatever your body weight target is – that is up to you – but you must set one.


Without a clear target in life – you cannot achieve anything.  

Once you are ready for change, and you have set your target body weight, the next step in 25BMI’s approach is for you to learn the basics about food and nutrition science – and how this effects your body weight.


We do those through our video based e-learning program.


25BMI’s short videos will lead you through the basics of food and nutrition science.  The goal at the end of the video series is that you will have learnt the basic knowledge to manage your own food selection, and consumption, to ensure both: (a) initial body weight loss until you reach your target body weight, and thereafter (b) body-weight maintenance.


Some of the information contained in the videos you will already know. However, rest assured, there is plenty in the videos that you do not yet know.


In either case, having this information refreshed (and front and centre of your mind) will help you attain your body weight goal.

Once you have the information you need about food and nutrition science fresh in your mind, then you need to prepare for the journey. (Like taking a holiday to a new destination – most people take some time to find out more (Google search) about where they are going to visit and then buy the things they might need to make the holiday successful – maybe sun cream or ski goggles or whatever.) 


Likewise, for your weight loss journey, there is a series of small steps you need to take to get prepared.


Weight loss is best achieved through a combination of (a) managing your food in-take and (b) introducing (or increasing) exercise into your normal daily life.  This does not happen automatically. 


You need to think about yourself, decide what you are going to do and take the necessary steps (in advance) to ensure that your journey is a success.

Only after you have set your long-term body-weight target, learnt about food and nutrition science, prepared for your journey – are you ready to start.


As mentioned before, you need to have set your ultimate body weight target and perhaps also set some interim goals. (For example, if you are currently 100kg (220lbs), and your ultimate target is 85Kg (187lbs) – you may want to set two (2) interim goals at 95Kg (209lbs) and 90Kg (198 lbs) – to mark the achievement of these important milestones along the way).


The  recommended weekly rate of weight-loss for adults is between 0.5 kg (1lb) to 1.0 Kg (2lbs) per week. You should be very happy if you are achieving this rate of weight loss. You should NOT attempt to lose weight any faster.  That is because you body needs to adjust (and it does this very slowly) to your declining body weight.


You should track your weight loss by weighing yourself every day at the same time (usually the first thing in the morning) wearing roughly the same type of clothes. (ie in your pyjamas – if it’s at the first thing in the morning). 


Water retention in your body alone can account for up to a 3Kg (6.6 lbs ) fluctuation in your daily body weight.  This means, that on any given day, even if everything else is constant, your body weight can fluctuate (go up and down) by this amount. However, if you are losing weight, regardless of these daily fluctuations, in the long-run your body-weight will be heading downwards – and you will see this trend over-time from your daily weight entries.


So why not just weigh yourself once per week or every two weeks? At 25BMI we feel that a daily weigh-in helps you to learn about the impact that diferent food and beverage in-take (consumption) is having on your body weight. Over time, you will start to see for yourself in real time (you will have already been taught this anyway in the e-learning program) which foods are negatively impacting your body weight.


Nevertheless, while in weight-loss mode, at 25BMI we say: “weigh yourself every day at the same time wearing similar clothes and record each daily weight measurement”.  You can record it online at 25BMI (or in another App), or more simply, record it in a small notebook beside your bathroom scales (ie using a pen and paper).

You must weigh yourself every day and record the entry.


Once you have acheived your long-term body weight target – you can switch to a weekly weigh in (see the 25BMI Gold Club).


25BMI is designed to be a D.I.Y. (Do-It-Youreslf) weight management programme – meaning, that for most people you shouldn’t need any other person to help you achieve your target weight. You should be able to lose weight by simply learning what you have to do and doing it. However, we are all human. Research shows, that individuals who do have external support have a better success rate than those who do not. So getting some support is definitely a help.


A Friend

The best support you can have on your weight loss journey is that of a friend who is also focused on losing weight.  You can discsss weight-loss ideas with one other; solve each others’ queries; share your experiences (good and bad!); exercise together; keep track of each others’ progress; and celebrate the achievement of important milestones along the way.  It’s also free.  If you can find a friend who might be interested in joining you on your journey – then why not ask them to travel the road together.


Your G.P.

Many adults start their weight loss journey following a visit to their local G.P. (General Practitioner / Family Doctor).


As a result of being over-weight, adults may start to display some of the negative health impacts associated with this condition: from over-weight related problems (breathlessness, increased sweating, snoring, difficulty doing physical activity, often feeling very tired, joint and back pain, low confidence and self-esteem, feeling isolated) to serious medical conditions (type 2 diabetes , high blood pressure, high cholesterol and atherosclerosis, asthma metabolic syndrome, high blood pressure, several types of cancer (including bowel cancer, breast cancer and womb cancer), gastro-oesophageal reflux disease (GORD), gallstones, osteoarthritis, sleep apnoea, liver disease and kidney disease).


Your local G.P. will most likely undertake a medical review (including blood tests) and following his / her analysis of the data and final diagnosis – he will most likely include a recommendation that you start to lose weight.


Most G.P.s will not undertake the role of “managing your weight-loss program” but instead will recommend that you go to to see a Deitician (and may have an individual dietician to recommend).


A Dietician

A dietician is a health professional who has special training in diet and nutrition. Dietitians offer advice on nutrition and healthy eating habits to help people improve their health and well-being.


At 25BMI, our aim is to teach you the basics of food and nutrition science – which will give you sufficient knowledge to manage and succeed in your own weight loss programme – without the need for engaging a Dietician.


However, a Dietician on hand would be of benefit to answer your specific queries about diet and nutrition; to monitor your progress; and to encourage you along the way.


Most private health insurance policies will only cover about 25% of the cost of your visits to a dietician – which range from €90 to €150 per visit.

Long-Term Timeframe

We know from research, that one third to two thirds of dieters regain more weight than they lost on their diets over time. That is why “diets” do not work. It is a complete waste of time to restrict your food in-take for a short period of time to lose weight – and then revert to your previous lifestyle behaviour. You will regain the weight you lost very rapidly.


Managing your weight is about making permanent changes to your lifestyle behaviour.  To make behavioral changes – which then become permanent changes – takes a long time.  Your body (and mind) need time to adjust to these changes – so these changes need to be introduced easily and gradually. (For example, suppose you currently do no exercise. Then maybe you start out doing just a 10 minute walk every day – and you do that for a month. Then if you feel like it – you increase it a 20 minute walk every day. The point is: you give your body time to adjust to the new exercise pattern introduced in your lifestyle behaviour).


This is why you should consider managing your body-weight as a long-term endeavour and not a short-term race.


Stay Focused

Once you have this long-term view – it becomes much easier to ultimately reach your weight management goal – because bumps along the way have been anticipated and are more easily overcome.


Everyone knows that weight-loss is not a linear graph sloping downwards. We are human. We all “fall off the wagon”. It doesn’t matter – as long as you stay focused on the final goal. 


That is why at 25BMI we think that setting your target body weight at the very begging of the journey is so important: (my long-term weight target is “X”). It enables you to stay focused on your long-term goal – despite short-term set backs. Along the way, you will learn about how your body manages its fuel intake (food) and you will start to enjoy the benefits of moving towards your target body-weight.



At 25BMI we define success as “(A) achieving your target body weight (preferably at 25BMI) and (B) maintaining your body weight at that level over the long-term.

People who take the 25BMI challenge and succeed in reaching their target body weight are invited to join the 25BMI Gold Club. 


The 25BMI Club is our way of encouraging our Members to maintain their body weight at their target body weight (once achieved) into the future.


Gold Club Members recieve a unique 2BMI Gold Club membership number (Month-Year / Name Initials / allocated number – eg 11/2022/SM/0054) which is embroidered on the left sleeve of the clothing we make available to our Members.


Members are reminded by email to enter their weekly weight-records on the 25BMI platform (to ensure that they are continuing to maintain their target weight). Failure to do so (unfortunately) means suspension from the 25BMI Gold Club – and its many benefits.


We are currently in disucssions with the largest health insurance companies for them to offer a discounted premium to Members of the 25BMI Gold Club on their annual health insurance policies.  More to follow.