Weight Loss Journey
A 5-step program designed to help you lose weight by creating a calorie deficit, ensuring adequate protein intake, incorporating intermittent fasting, daily walking, and resistance training. This program also includes mental health considerations, tips for dealing with setbacks, and encourages social support.
Program Modules
Introduction to Weight Loss
Welcome to your weight loss journey! This module introduces the principles of the program and sets the stage for success. Remember to consult with your doctor before starting any new weight loss program. Disclaimer: This program is not a substitute for professional medical advice.
Program Overview
OnceLearn about the key components of the program and how they work together to achieve your weight loss goals.
Mental Health and Body Positivity
OncePrioritizing your mental health is essential during any weight loss journey. This section provides resources and strategies for maintaining a positive body image and healthy relationship with food.
Nutrition Module
Focuses on calorie deficit and protein intake.
Calorie Cycling
DailyAlternate between 2300 and 1900 calories each day. Track your intake using the app's calorie tracker.
Protein Intake
DailyConsume 125 grams of protein daily. Focus on lean protein sources.
Why Protein Matters
OnceRead this short article on the benefits of protein for weight loss and muscle preservation.
Intermittent Fasting
Follow a 16/8 intermittent fasting schedule.
16/8 Fasting
DailyFast for 16 hours, eat within an 8-hour window. Use the app to track your fasting hours.
Exercise Regimen
Includes daily walking and resistance training.
Daily Walk
DailyWalk for 60 minutes every day. Try habit stacking by walking before lunch.
Resistance Training
WeeklyDo resistance training for 20 minutes, twice a week on non-consecutive days. Watch the provided video for proper form.
Dealing with Setbacks
Learn strategies for managing setbacks and maintaining motivation when progress stalls. Remember, lapses are normal!
Coping with Setbacks
OnceRead this article for tips on coping with setbacks and getting back on track.
Social Support
Connect with others for support and motivation. Join our community forum to share your experiences and encouragement.
Join the Community Forum
OnceShare your progress and connect with others in our community forum.
What You'll Accomplish
- Achieve a calorie deficit for weight loss.
- Maintain muscle mass during weight loss.
- Incorporate intermittent fasting into a daily routine.
- Improve cardiovascular health through daily walking.
- Build strength and tone muscles with resistance training.
- Develop a positive body image and healthy relationship with food.
- Learn strategies for coping with setbacks and maintaining motivation.
- Connect with others for support and encouragement.
Full program access + updates