Weight Loss / 4+ Weeks / Easy

About this Goal:
This is a great plan for anyone seeking to clean their diet and start losing weight. The plan depends heavily on positive changes in nutrition. However, changes in activities, like cardio and strength training, would help produce results faster.

Realistic Expectations: Healthy and lasting weight loss is primarily dependent on healthy habit changes. Don't expect weight to suddenly drop just because you started this plan, especially if you have not been following healthier eating habits for a while.

Expect bigger weight loss when you start, but most of it would come in from water weight loss. 

With good adherence to this plan, you should start seeing noticeable weight loss (especially from fat) within the 4 weeks.

Who is this for?

• Anyone who has not worked out in 3 months or more
• Anyone who is seeking simpler ways to clean their diet
• Anyone looking for a fresh start

Nutrition

• Go to 15-Steps and complete the following steps:
• Step1: Clear the Clutter - A detailed to-do list to help rid your home for any junk food or temptations
• Step 4: Sodium, the Silent Culprit - This step highlights how prevalent sodium is in most prepared and ready-made food, even in so-called healthy food choices. It also shows the negative affect of taking in too much sodium and how to spot it and avoid it.
• Step 6: Simplified Serving Size - A visual aid to help you gauge serving size. A helpful print out is included.
• Step 8: Suggested Healthy Food List - A detailed list of healthy food items from every major food group like proteins, carbohydrates, fats, dairy, vegetables and more. There is even a color coded food items to highlight which ones to avoid at night.
• Step 10: Follow the 3 Golden Rules, ALWAYS - These 3 rules will insure that your body gets the nutrient it needs while avoiding the wrong calorie type at the wrong times.
• Helpful Prints: Step 4, Step 6, Step 8

Cardio

• Be active everyday. Aim to complete a cardio activity of your choice at least 3-4 times a week
• Below are examples of simple and easy cardio activities. Pick the activities that best fit your current fitness level:
  
• Walking 10-20 minutes
  
• Jogging  / Running 10-15 minutes
  
• Stairclimbing 100 steps or more
• Cycling 1-3 miles
• Swimming 10-20 minutes
• Water aerobics 10-20 minutes
• Increase the distance or duration by 10-20% every week

Strength

• Pick a Full Body Routine
• Based on your current fitness level, look for the Goal "Lose Weight / Boost Endurance"
• Aim for 1-2 sessions a week

Optional

• Take your measurements before starting this outline. 
• Use Weight & Circumference Log in Logs & Charts
• Track your daily progress with the One-Month Workout Outline

Ready to start this Plan? Put your starting date in the comment section below so we can cheer you on.