The Facts

This is how easy it is. 2 Steps

Step 1

Click here to find out how many calories you use in a day – just sitting on your butt, you probably use anywhere from 2500 upwards easily.

Step 2

Eat less calories than you use. By eating 1000 calories less than you use a day you can lose 1lb in 4 days, or 1kg in 9 days!

Thats it, there’s no hardship. Dont stress yourself with carbs/protien/fat etc until you have those first 2 steps going ok. Once you can do the first two you can move on to worrying about the rest.
Contrary to popular belief, weight loss is not that hard, and you DO have the will power and self control. Forget waiting for ‘motivation’, if i waited for motivation i would have never lost anything!
A lot of people looking for weight loss hear the words ‘eat less and exercise more’, but what do they mean? How much less? of what foods? how much exercise? what kinds?

You will learn to understand weight loss, how other diets work, and why others fail.

It will not cost you a cent, nor will i sell you anything. All it takes is for you to spend a few minutes reading.

Liz Q

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Please leave a comment

  1. Marco Yap Says:

    Dear Liz,

    I just visited your blog at I have to say that I was very impressed by what I saw. Congratulations on developing an attractive, professional and informative blog site.

    I am the webmaster at is a web based program that helps people to lose weight in 3 easy steps. I wish to ask a favor of you, to review the website/program and share your impressions with your visitors as well as with us.

    You can check out the website through this link:

    Looking forward to your response.

    Best regards,

  2. Liz Quilty Says:

    I had a look, the site looks pretty but doesnt actually explain very well what it does. I created an account and started a ‘diet plan’ etc which was great in respects for showing me what i needed to know. My only problem is that it wants me to eat the exact same foods every single day for a week! Also, in that week, it only wants me to eat 46.70g protien which is nowhere near enough per day for somebody my size (i used a fake weight to be slightly obese). I should have been eating closer to 100-120. Protien also helps make a person feel ‘full’ for longer and sated. If perhaps some of the snacks were replaced with say low fat yogurt, or a poached egg, or couple scrambled eggs, a handful of nuts etc it would help.
    Best of all though, every day the diet needs to be different. Nobody can eat the same thing every single day! Those minor bugs aside, i think its a great idea for a website, pretty, not too hard to use at all, and ideal for those who need to be told what to eat (and yes some people prefer to be told what to eat!)

  3. merenia bowden Says:

    holy heck gal…ur lookin gooood!!! im totally impressed…you must be sooo proud of yourself!
    im just starting out on my diet and exercise programme….2 days so far and i need to lose about 55 kgs….ive beeen looking all over the net for something to inspire and encourage me and something from NZ….no good lookin at USA stuff ay….i needed something close to home and found your page….thank goodness! i havent anything past this page yet but im sure i’ll be up all night readin the rest…….and not snackin lol….thanks….

    from merenia 🙂

  4. Liz Quilty Says:

    Hah thanks, yeah there isnt a lot for NZ, but there are a bunch of bloggers about that are a semi group here and there etc. Lots of ppl start but not all of em finish, bit like quitting smoking though eh? you have to keep giving it a go until you get it right, and what works for one person doesnt always work for the next. Just go for it, and best of luck!

  5. Louise Savage Says:

    Wow Liz you look fantastic! I have been hunting for ages to find the right website with all this info. Your site has answered a lot of my questions and more. I have started using some of your ideas and tips already and feel very positive to lose the weight. I joined a gym 3 months ago and only lost 3 kilos. I wasn’t eating enough food per day and was feeling very tired, so have now changed my eating plan. I look forward to seeing more results in the future. Thanks to you Liz!! I will let all my friends know about your site 🙂

  6. Anewme Says:

    Hi Liz
    I have read, and read, and read your website for over two years now; it wasn’t until heart pains ocurred that I have taken things seriously.

    I admire you and your will power; I will be logging in daily, I will not give up, I want to live and see my children grow.

    I have joined a gym two weeks ago; and lost 2kg, I was not eating enough food per day and could not work out why I was lethargic. Now my eating plan has accommodated and I make the effort to do to the gym – I can see me slowly taking weight off a bit at a time and in two years time – A new me will emerge.

    Thanks Liz for making this website available to NZ women and being an inspiration to us all.

  7. Maria Says:

    Thank you Liz for this wonderful site. What I appreciate the most is that the guidelines you give are SIMPLE e.g the calorie cheat sheet. I get SO SICK of all these other sites that go into TOO MUCH DETAIL where at the end of reading it all, I feel like weight loss is a huge scientific project! That just puts me off & is not inspiring at all. From the info I have obtained from your site I am now able to create a plan for myself that isn’t too complicated & doesn’t require me to have a Degree in human biology just to understand it! All I need is a notebook and commitment. You and your words are a daily inspiration for me, thank you so much 🙂 I weigh 95kg/172cm – my first goal is to reach 85kg; and then my ultimate goal 80kg.

  8. Yuri Says:

    Hello Liz I am from Mexico, just visited your website, and I loved it!! totally inspirational, I have years fighting with overweight and always loosing it and gain it again! on and on and always find the idal excuse to continue the same food habits (love your section the “harsh truth’!) I currently have like 20 kg to loose.. I always thougth there was Impossible, until I find this page!! thanks for sharing your experience.. hope I can succed too!

  9. Liz Quilty Says:

    Good luck! its not easy, even i still struggle 😀

  10. Pazzhion Says:

    I haven’t been on your site for a while , but i printed a lot of good and encouring points and put them on my wall.. now! it’s been 3 months since i started the soup diet & working out and i’m happy to say that I’ve lost 20kg (seriously). You’re right , no one is ever going to motivate & keep motivating you except your own self. Now i started working out 1x hour after work everyday , now it’s 2 – 3 hours – I try and do different things everyday so i don’t get bored. I’m not a gym person as i find it very boring. So i got my cousin to do it with me.. and it’s working. I really do believe ” where there’s a will, there’s a way “.. I’ve dropped from size 22 to size 18 and i feel great about myself. I cheat sometimes but i always make up for it he!he!
    I have so much energy now and it’s a great feeling waking up in the morning and you see that your hard work is paying off. It’s only been 3 months and i’ve lost that much – So people , it is possible if you put your mind into it. It’s never easy but you gotta keep pushing yourself. I was 140kg 3 months ago but i’m now 120kg , still got a long way to go but i’m happy with the results. Will keep you posted Liz .. thanks again – you’ve inspired me and i’m grateful to you.

    Thanks and have a great weekend

  11. Amanda Says:

    thank you for taking the time to share this with us. Love your site, love that you are so honest. So motivating.I went off track for the last 6 months due to family committments and not putting me first, but I need to do something now about me. I know that if I eat right and exercise right I will get the right outcome…. my head knows that but cant get the message to the rest of my body. 🙂 thank you again.

  12. Ness Says:

    Hi Liz,
    Awesome website 🙂 You are such an inspiring person. I wanted to ask you how you did your preparation for the cycling challenge. I am keen to try out the la femme
    Fun ride in the manawatu. I have just started trying to be
    more healthy and it gives me only a month to train for the fun ride.
    I currently weigh around 104 kg and so going on those hills is quite a challenge. Any words of advise please?

  13. Liz Quilty Says:

    I just cycled regularly, i found early on if you train on 20km you can do 40km at a pinch, and generally double what you are up too. Ideally i would try and train to do the full length of a ride, but sometimes i was unable to, so as long as i was able to do half i knew i would be fine (i would just be really tired by the end!). I did eat more on cycling and race days, when exercising it always pays to make sure you eat and drink regularly whilst riding 🙂

  14. Ness Says:

    Thanks Liz for the advice 🙂

    I am so new at this cycling stuff I sometimes think I have no clue as to what I’m doing. Did you need to get those cycling gloves and did they help you in some way?

    What sort of bike did you ride? I’m just interested to know as I notice lots of cyclists training using road racers. I got a cross road bike.

    By the way, I have yet to get past the point where I can actually stand up and cycle up those hills….did that come to you after some time? I find that I have to put the gear way down to 1 or just get off the bike and push!

    🙂 thanks Liz

  15. Liz Quilty Says:

    Haha I think i recall having the same questions. Get whatever bike suits you best, so long as its not a cheap mountain bike (unless you are mountain biking of course). The hybrid are excellent at the road, more comfy and more upright and better to use. They often also have the 3rd cog at the front giving you nicer lower gears on those hills.
    If you find yourself wanting to do longer and more rides you can always upgrade at a later date too a proper road bike, but its not required at all in the least.
    As far as the hills go, yes! you will get there on those! I found the best thing that helped me get better much faster was to increase my lung capacity by doing hard out intervals. For me this meant cycling to work, it was hilly, but not huge hills, it was about 8km to work. I would get on the bike, start the timer and sprint the whole way as fast as i could. usually by the time i was at the top of each hill i would be almost throwing up breathing so hard, and i would recover on the down hills. Within a few weeks i was suddenly a lot faster on the hills which helped heaps 🙂

  16. Ness Says:

    Oh darn, I just typed the wrong answer in the captcha function so I lost all that I typed. It must be time for a sleep. 🙂

    Thank you so much Liz for your words of advice. This total newbie is very appreciative of sharing your cycling experience and tips.

    G’nite 🙂

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