How is it possible to lose weight without the gym, running or counting calories?

This is an example for an existing client.  Every client is unique whether it be their lifestyle, food likes and dislikes or ways of getting fitter.  We will work together to create your unique 10 week programme...

 

 

Week 1: Set the FoundationFocus: Awareness & Small Adjustments

✅ Track Current Habits – Keep a simple food and movement journal (nothing extreme, just take notes).

✅ Hydration First – Increase water intake to at least 2 litres per day.

✅ Walk Daily – Aim for 5,000 steps per day (no need for structured workouts yet).

✅ Food Swap #1 – Reduce sugary drinks (switch to water, tea, or black coffee).

✅ Mindset Shift – Set a clear goal (e.g., "I will lose 10% of my body weight in 10 weeks by moving more and eating better.")

 

Week 2: Get Moving & Simple Food ChangesFocus: Increase movement + first nutrition tweaks

✅ Increase Steps – Aim for 7,000 steps per day.

✅ First Workout – 10-minute beginner-friendly bodyweight workout (squats, push-ups, lunges, planks).

✅ Food Swap #2 – Cut down on processed snacks (replace with nuts, Greek yogurt, or fruit).

✅ Protein Focus – Add protein to every meal (chicken, eggs, fish, tofu, etc.).

✅ Meal Planning – Plan 3 simple, healthy meals per day.

 

Week 3: Build ConsistencyFocus: Routine & Meal Adjustments

✅ Increase Steps Again – Aim for 8,500 steps per day.

✅ Strength Training – Do 2 bodyweight workouts per week (15 minutes each).

✅ Food Swap #3 – Reduce white carbs (switch to whole grains or smaller portions).

✅ Portion Awareness – Use a smaller plate & eat until 80% full, not stuffed.

✅ Mindset Shift – Focus on progress, not perfection (small daily wins matter).

 

 

Week 4: Burn More FatFocus: Boost Metabolism & Optimize Diet

✅ 10,000 Steps Per Day – Aim for this daily habit.

✅ Workout Upgrade – 3 short strength workouts per week (full body, 15–20 minutes).

✅ Cut Late-Night Snacking – Stick to healthy evening snacks like Greek yogurt or a protein shake.

✅ Mindful Eating – Eat slowly & avoid distractions (no eating in front of the TV).

✅ Weekend Planning – Plan meals and workouts before the weekend starts.

 

 

Week 5: Halfway Point – Time to PushFocus: Increased Intensity & Smarter Nutrition

✅ Workout Bump – Add one extra workout (now 4x per week).

✅ Daily NEAT Movement – Take stairs, park farther away, stretch more, stay active.

✅ Focus on Fiber – Increase veggies and high-fiber foods (beans, oats, flaxseeds).

✅ Reduce Alcohol – Limit to 1–2 drinks per week (empty calories).

✅ Check-In on Progress – Are clothes fitting better? Energy levels up? Celebrate wins!

 

 

Week 6: Beat the PlateauFocus: Break Through Stagnation

✅ Up the Steps – Increase to 12,000 daily steps.

✅ Strength & Cardio – Add one short HIIT workout (10–15 minutes).

✅ Reduce Processed Foods – Focus on whole, natural foods.

✅ Increase Protein to 30% of Diet – Helps burn fat & maintain muscle.

✅ Manage Stress – 5–10 minutes of deep breathing, stretching, or journaling.

 

 

Week 7: Dial in Fat LossFocus: Precision in Diet & Exercise

✅ Strength Train 4x Per Week – Full-body workouts (20–30 mins).

✅ Increase Healthy Fats – Avocado, nuts, olive oil, fatty fish.

✅ Meal Timing – No eating 2 hours before bed for better digestion.

✅ Prioritise Sleep – 7–8 hours per night (lack of sleep = weight retention).

✅ Stay Hydrated – Add electrolytes if needed (especially after workouts).

 

 

Week 8: Build Sustainable HabitsFocus: Long-Term Success Strategies

✅ More Intensity in Workouts – Try heavier weights or longer sessions.

✅ Refine Meal Prep – Have 3-4 go-to meals that make healthy eating effortless.

✅ Reassess Calories – If progress stalls, slightly adjust calorie intake.

✅ Weekend Game Plan – Stick to 80/20 rule (mostly healthy, occasional treat).

✅ Celebrate Progress – Take measurements/photos to compare from Week 1.

 

 

Week 9: Final PushFocus: Fine-Tuning & Staying Consistent

✅ Maximise Workouts – Push harder (lift heavier, add more reps, or increase cardio).

✅ Protein & Veggies First – Every meal should start with these.

✅ No Mindless Snacking – Eat with intention.

✅ Mental Strength – Recognise how far you've come & visualise the finish line.

✅ Hydration & Sleep Still Key – These are non-negotiable.

 

 

Week 10: Achieve & SustainFocus: Lock in Results & Plan for the Future

✅ Final Weight & Progress Check – Celebrate the transformation.

✅ Set New Goals – What’s next? Maintain, build muscle, or keep losing?

✅ Long-Term Plan – Stick with 80/20 balance (healthy habits with room for treats).

✅ Stay Active – Keep walking, lifting, and prioritising movement.

✅ Keep Mindset Strong – You did this!

 

Now, make it part of your lifestyle.  Expected Results After 10 Weeks

✔ Lose 10% of bodyweight (e.g., 200 lbs → 180 lbs)

✔ Better energy, mood, and confidence

✔ Increased strength & fitness

✔ Healthier habits that last beyond the program

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👉  Book a Free Consultation Today

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