"Your Journey: From 90 kg to 75 kg" - A Concise Guide to Sustainable Weight Loss

Welcome to a transformative approach to losing weight healthily and sustainably. This eBook is designed for those looking to lose 15 kg by combining effective exercise routines with a balanced diet, without drastic diets or lifestyle overhauls.

Table of Contents

1. Introduction
   Overview of the eBook
   What to Expect

2. Understanding Weight Loss
   The Principle of Caloric Deficit
   Understanding Caloric Balance
   Components of Energy Expenditure
   Creating a Sustainable Caloric Deficit

3. Calculating Your Caloric Needs
   Basal Metabolic Rate (BMR)
   Physical Activity Level (PAL)
   Practical Application of Caloric Calculations

4. Metabolic Rate
   Factors Affecting Metabolic Rate
   Practical Steps to Boost Metabolism

5. Creating a Sustainable Caloric Deficit
   Moderation and Caloric Intake
   Quality of Calories
   Adapting Your Diet as You Progress

6. Practical Steps to Implementing Your Plan
   Track Your Intake
   Plan Your Meals
   Incorporate Variety in Exercise

7. Exercise Regimen
   Importance of Regular Exercise
   Cardiovascular Exercises
   Strength Training
   Flexibility and Recovery
   Integrating Exercise into Daily Life

8. Meal Planning
   Understanding Your Nutritional Needs
   Sample Meal Plans
   Healthy Eating Tips

9. Tracking Progress
   Setting Realistic Goals
   Using Tracking Tools
   Adjusting the Plan

10. Motivation and Challenges
    Staying Motivated
    Common Weight Loss Challenges
    Additional Tips for Overcoming Challenges

11. Embracing A Holistic Approach to Sustainable Weight Loss
    The Foundation of Lasting Change
    Sustaining Motivation and Overcoming Obstacles
    Implementing and Adapting Your Plan
    The Bigger Picture: Health Beyond the Scale
    Looking Forward

12. Conclusion
    Final Thoughts
    Encouragement for Continued Success

Researched Journals

Effects of intermittent fasting on health, aging, and disease" - New England Journal of Medicine
"Exercise dose and weight loss: How much exercise is enough to manage body weight?" - Obesity Reviews
"Psychological determinants of emotional eating in adulthood: A systematic review based on longitudinal data" - International Journal of Behavioral Nutrition and Physical Activity
"Long-term effects of a ketogenic diet in obese patients" - Experimental & Clinical Cardiology
"The role of protein in weight loss and maintenance" - American Journal of Clinical Nutrition
"Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association" – Circulation
"Behavioral strategies of individuals who have maintained long-term weight losses" - Obesity Research
"Mindfulness intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: An exploratory randomized controlled study" - Journal of Obesity
Effects of intermittent fasting on health, aging, and disease" - New England Journal of Medicine
"Exercise dose and weight loss: How much exercise is enough to manage body weight?" - Obesity Reviews
"Psychological determinants of emotional eating in adulthood: A systematic review based on longitudinal data" - International Journal of Behavioral Nutrition and Physical Activity
"Long-term effects of a ketogenic diet in obese patients" - Experimental & Clinical Cardiology
"The role of protein in weight loss and maintenance" - American Journal of Clinical Nutrition