TOTALLY had to google what a kilo was, i am such an american omg… ok this is kinda really in-depth but what you want to do is:

- count your calories (NEVER go below 1,200 calories, because then your body goes into starvation mode and your body will hold on to your fat for dear life!) when i diet i usually aim for 1,200-1,500 a day. there is a website that tells you how many calories your body needs in order to maintain its weight here: http://www.caloriecontrol.org/healthy-weight-tool-kit/weight-maintenance-calculator-women

- eat small MEALS, not SNACKS! (300 calories every 3-4 hours, 4x day or 5x day, depending on your activity level) when you eat meals, they will fill you up more than a candy bar will so aim for them!

-  Cardio 45 minutes a day 5x week (i usually do 5k a day) 

-  NO SODA! 

- if you are trying to do this for the long term, give into your cravings, but only in moderation. once you feel yourself not really paying attention to how delicious the food tastes, put it down!!! eventually you will learn self control.

- please god please please do not do diet pills or any crazy caffeine pills, because then your body gets used to working at that pace and once you go off it you are screwed and probably are gonna put on some weight. when losing weight its best to do it 100% naturally. it really isn’t that hard if you stick to it, you WILL see results, it just takes a few weeks.

- remember that every choice you make has an outcome. it takes less than 5 seconds to make a decision that can effect your future, so every time you pass up a slice of chocolate cake you are getting closer to your goal, plus who is gonna remember how great that tasted a week later? 

- do things that help you stay motivated, there are a ton of “watch me shrink” youtubes that you can make an account and no one will know its you, the people are very supportive and its a great way to track your progress and keep you on track!

- give up MILK and switch to almond milk (blue diamond almond milk vanilla unsweetened is only 45 calories and it tastes better than regular milk!)

- eat foods that will fill you up for longer! lean proteins! whole grains! leafy greens!

- cut little things out everyday, they make a huge difference. (taking the yolk out of your egg, egg whites only have about 20 calories while an entire egg has about 70!)

okay this advice is kinda more for the long haul but that is really how you should think about it. if you aren’t safe and take it slow you are just going to gain it all back. its the little changes that make a huge difference! ( and when you take it slow, you aren’t going to gain weight back as fast, i lost about 20 lbs and i haven’t worked out or eaten healthy in a month and i’ve only gained back about 3-5 lbs and i have been eating like a COW but i’m getting back on track today wooohoo) 

I BELIEVE IN YOU

YOU CAN DO IT

just don’t give up!!! you might slip up one day but it’s okay! tomorrow is a new day! 

YOU WILL FEEL SO MUCH BETTER AND YOU WILL BE SO PROUD OF YOURSELF ONCE YOU REACH YOUR GOAL! 

just don’t do quick fix diets, they always end up sucking in the end trust me!!!! if you need a support system or whatever i’m totally here for you because i have been there and i am there now kinda cause i wanna drop some weight again eeep