| 1 | Establish routine | Focus on whole foods, lean proteins, fruits, and vegetables. Reduce processed foods and sugar. | 30 minutes of moderate exercise (walking, cycling) 5 days a week. | Drink plenty of water; aim for at least 8 cups a day. |
| 2 | Increase awareness | Introduce portion control. Start meal prepping to avoid last-minute unhealthy choices. | Incorporate strength training (2-3 days a week). | Keep a food journal to track your meals and snacks. |
| 3 | Build consistency | Add healthy snacks (nuts, yogurt) between meals. Focus on balanced meals (protein, carbs, fats). | Increase exercise duration to 45 minutes. Add interval training (short bursts of high intensity). | Prioritize sleep (7-9 hours) to support weight loss. |
| 4 | Boost metabolism | Experiment with new recipes. Increase fiber intake (fruits, veggies, whole grains). | 5 days of exercise; include flexibility workouts (yoga or stretching). | Stay mindful of emotional eating; find alternatives to cope with stress. |
| 5 | Stay motivated | Assess progress and adjust meal plans if needed. Continue focusing on nutrient-dense foods. | Mix up workouts; try a new class or sport to keep things interesting. | Celebrate small victories (non-food rewards). |
| 6 | Maintain progress | Prepare for post-plan habits; incorporate treats in moderation. | 60 minutes of exercise, including a mix of cardio and strength training. | Set new goals for continued weight loss or maintenance. |