Simple Steps for Sustainable Weight Loss: A Journey to a Healthier You
Embark on a transformative journey towards sustainable weight loss with this program. Based on proven behavioral science principles like goal setting and habit formation, you'll learn practical, everyday steps to support healthy and sustainable weight loss, emphasizing mindful eating, regular physical activity, and the power of social support.
Program Modules
Understanding Weight Loss: Foundations and Mindset
This module introduces the core principles of sustainable weight loss, focusing on the psychology of eating and the importance of setting realistic goals. We'll explore the concept of 'loss aversion' and how it can be leveraged for motivation.
Define Your 'Why'
DailyReflect on your personal reasons for wanting to lose weight. Understanding your 'why' will provide intrinsic motivation and help you stay committed to your goals.
Nutrition Essentials: Mindful Eating and Smart Choices
Learn how to make healthier food choices, focusing on minimizing processed foods and maximizing nutrient-dense options. Apply the principles of 'goal setting theory' by setting small, achievable dietary goals each week.
Grocery Shopping Routine
WeeklyPlan your grocery shopping to support your weight loss goals.
Hydration Focus
DailyPrioritize water, unsweetened iced tea, and black coffee over sugary drinks like sodas and sports drinks. Track your water intake to see how much you're really consuming
“Not drink your calories so what does that mean well things like cokes soft drinks and a lot of even sports drinks are full of sugar that you quite frankly just don't need.”
Balanced Plate Composition
DailyMake the majority of your plate plants and vegetables, adjusting the typical American diet where meat is the main focus.
“The vast majority of what you put in your body should be plants and vegetables.”
Embracing Movement: Physical Activity for Body and Mind
Incorporate regular physical activity into your daily routine, viewing it as a form of self-care and a mental health boost. Apply the 'cue-routine-reward' habit loop to build consistent exercise habits.
Daily Physical Activity
DailyFind 30 minutes each day for physical activity, viewing it as a mental health exercise and a time for self-care.
“Find 30 minutes a day to be physically active turn it into a mental health exercise as well it's your time for a time out.”
The Power of Community: Sharing and Support
Connect with others on a similar journey to share tips, encouragement, and accountability. Leverage social comparison in a positive way to stay motivated. Post your tips and tricks for success
Share Your Wins
WeeklyShare one thing you did this week to work towards your goal. Let's celebrate each other
What You'll Accomplish
- Adopt mindful eating habits.
- Prioritize minimally processed foods.
- Increase daily water intake.
- Balance plate composition with more vegetables.
- Incorporate 30 minutes of physical activity into daily routine.
- Connect with others for support and accountability.
Full program access + updates