Weight
Management
Life
Goals
01
Foundation
&
Mindset
6
goals
1
Anchor
on
a
target
of
165
lbs
,
reached
over
26
weeks
That
is
roughly
0.7
lb
per
week
—
slow
enough
to
keep
muscle
and
sane
enough
to
keep
going
in
week
19.
2
Commit
to
three
non
-
negotiables
and
nothing
else
at
first
Protein
at
every
meal
,
seven
hours
of
sleep
,
and
a
20-
minute
walk
.
Everything
else
in
this
document
is
optional
until
those
three
are
automatic
.
3
Replace
"
being
on
a
diet
"
with
"
how
I
eat
now
"
Any
plan
that
has
an
end
date
has
a
rebound
attached
to
it
.
Frame
every
change
as
permanent
or
don
'
t
make
it
.
4
Pre
-
plan
the
two
hard
weeks
instead
of
reacting
to
them
Travel
,
holidays
,
and
the
week
after
a
bad
weigh
-
in
are
where
progress
is
lost
.
Decide
the
rules
for
each
in
advance
.
5
Separate
the
number
on
the
scale
from
self
-
worth
Track
behaviour
first
and
weight
second
.
A
week
with
five
good
workouts
is
a
good
week
even
if
the
scale
does
not
move
.
6
Ask
for
one
form
of
outside
support
A
training
partner
,
a
registered
dietitian
,
or
a
monthly
check
-
in
text
with
a
friend
.
One
,
not
none
.
1 / 4
02
Nutrition
&
Eating
Habits
7
goals
1
Build
every
plate
around
30–40
g
of
protein
before
anything
else
Chicken
,
fish
,
eggs
,
Greek
yoghurt
,
tofu
,
lentils
.
Protein
is
what
makes
a
smaller
plate
feel
like
enough
.
2
Eat
30
g
of
fibre
daily
From
vegetables
,
beans
,
oats
,
and
whole
grains
—
not
from
supplements
.
3
Cook
five
dinners
at
home
each
week
and
pack
lunch
four
days
out
of
five
Nine
of
fourteen
meals
under
my
own
control
is
the
realistic
target
,
not
a
perfect
week
.
4
Keep
a
12-
hour
eating
window
on
six
days
a
week
8:00
am
to
8:00
pm
.
One
flexible
day
a
week
so
the
rule
survives
a
late
dinner
with
friends
.
5
Drink
2.5
litres
of
water
daily
Nothing
with
calories
between
meals
except
milk
in
coffee
.
6
Plan
the
week
'
s
meals
on
Sunday
and
shop
once
with
a
written
list
Plan
the
week
around
what
is
already
in
the
fridge
before
buying
anything
new
.
7
Cap
restaurant
meals
at
twice
a
week
and
order
protein
and
vegetables
first
Bread
and
starters
are
decided
after
the
main
course
,
not
before
it
.
03
Movement
&
Activity
6
goals
1
Walk
8,000–10,000
steps
on
at
least
five
days
a
week
Walking
is
the
base
of
the
whole
plan
—
it
is
the
easiest
thing
to
keep
when
everything
else
slips
.
2
Lift
weights
three
times
a
week
Squat
,
hinge
,
push
,
pull
,
carry
.
Five
movement
patterns
,
progressively
heavier
,
every
session
.
3
Add
two
30-
minute
zone
-2
cardio
sessions
and
one
interval
session
Cycling
,
rowing
,
or
brisk
incline
walking
—
conversational
pace
for
the
two
,
hard
for
the
interval
.
4
Take
the
stairs
,
park
at
the
far
end
,
stand
during
every
phone
call
Non
-
exercise
movement
is
the
largest
swing
factor
in
daily
energy
expenditure
.
5
Ten
minutes
of
mobility
work
after
every
strength
session
Hips
,
hamstrings
,
thoracic
spine
,
shoulders
.
Recovery
work
is
what
keeps
training
consistent
.
6
Train
for
one
event
with
a
date
on
it
A
10
K
in
October
.
A
calendar
entry
beats
a
vague
intention
every
time
.
2 / 4
04
Sleep
,
Stress
&
Recovery
5
goals
1
Lights
out
by
10:45
pm
,
with
the
phone
charging
in
another
room
Short
sleep
raises
appetite
and
lowers
training
quality
.
This
goal
supports
every
other
one
.
2
No
caffeine
after
1:00
pm
A
hard
cut
-
off
,
not
a
judgement
call
.
3
Ten
minutes
of
breathing
or
journalling
when
the
urge
to
snack
is
emotional
Name
what
is
actually
happening
—
tired
,
bored
,
or
stressed
—
before
opening
a
cupboard
.
4
Two
full
rest
days
every
week
Rest
is
a
scheduled
part
of
the
plan
,
not
a
failure
to
follow
it
.
5
One
planned
"
off
"
week
every
eight
weeks
No
tracking
,
no
targets
,
normal
portions
.
Planned
breaks
prevent
unplanned
ones
.
05
Tracking
&
Accountability
5
goals
1
Weigh
in
every
morning
and
only
read
the
weekly
average
Same
time
,
same
conditions
,
after
the
bathroom
,
before
food
or
water
.
Daily
numbers
are
noise
;
the
seven
-
day
average
is
signal
.
2
Log
food
closely
for
the
first
12
weeks
,
then
spot
-
check
three
days
a
week
Logging
is
a
teaching
tool
.
The
goal
is
to
stop
needing
it
by
month
four
.
3
Measure
the
waist
and
take
a
photo
on
the
first
of
every
month
The
tape
measure
tells
the
truth
in
weeks
when
the
scale
does
not
.
4
Run
a
Sunday
review
:
what
worked
,
what
slipped
,
one
change
for
next
week
Fifteen
minutes
,
written
down
.
Only
one
change
per
week
so
it
can
actually
be
tested
.
5
Check
in
with
a
dietitian
or
coach
every
eight
weeks
An
outside
pair
of
eyes
catches
the
drift
that
is
invisible
from
the
inside
.
3 / 4
06
Milestones
&
Long
-
Term
Maintenance
7
goals
1
Milestone
one
: 5
lbs
down
by
week
6
178
lbs
.
Hitting
the
first
marker
early
is
what
makes
weeks
10
through
20
survivable
.
2
Milestone
two
: 10
lbs
and
2
inches
off
the
waist
by
week
13
173
lbs
and
a
36-
inch
waist
.
Recheck
how
clothes
fit
at
this
point
,
not
just
the
scale
.
3
Milestone
three
: 175
lbs
by
week
20 —
then
hold
it
for
four
straight
weeks
If
the
weight
is
not
stable
for
a
month
,
the
plan
is
not
working
yet
,
regardless
of
the
number
.
4
Reach
165
lbs
by
week
26,
then
run
a
12-
week
maintenance
block
with
no
further
loss
Deliberately
stopping
the
deficit
is
the
step
most
people
skip
,
and
it
is
the
one
that
prevents
the
rebound
.
5
Maintain
within
a
4
lb
range
— 163
to
167
lbs
—
for
twelve
months
A
range
,
not
a
single
number
.
Anything
inside
it
is
on
plan
.
6
Recheck
blood
pressure
,
fasting
glucose
,
and
lipids
at
the
12-
month
mark
The
health
markers
are
the
real
scoreboard
—
better
than
anything
the
scale
reports
.
7
Rebuild
this
plan
every
quarter
Keep
what
worked
,
drop
what
did
not
,
change
exactly
one
thing
.
A
plan
that
never
changes
is
a
plan
that
quietly
stops
being
followed
.
4 / 4
