according to your age

WEIGHT LOSS PLAN

Friend

Lose weight

Get a bikini body

Bounce back after having a baby

What is your goal?

Average

Plump

Extra

What’s your current body type?

Athletic

Shapely

What body type do you want to achieve?

Belly

Butt

Breasts

Arms

Legs

Which areas need the most attention?

0 - 6 months ago

7 - 12 months ago

1 - 3 years ago

More than 3 years ago

Never

When was the last time you were at your perfect weight?

I have trouble gaining muscle or body fat

I can gain and lose weight without too much difficulty

I gain weight easily but have a hard time losing it

Which statement best describes your history with weight?

At the office

Long daily walks

Physical work

Mostly at home

Please describe your typical day

Fewer than 5 hours

Between 5 and 6 hours

Between 7 and 8 hours

Over 8 hours

How much sleep do you get?

I only drink tea or coffee

Fewer than 2 glasses of water

2-6 glasses of water

7-10 glasses of water

More than 10 glasses of water

How much water do you drink throughout the day?

High and steady

Dragging before meals

Post lunch slump

Low, I feel tired throughout the day

How are your energy levels during the day?

Almost every day

Several times per week

Several times per month

How often do you exercise?

I am so out of breath that I cannot talk

I am somewhat out of breath but can talk

I am OK after one flight of stairs

I could walk up a few flights of stairs easily

Are you out of breath after walking up a flight of stairs?

Fewer than 20

20-35

More than 35

I don’t know

How many squats can you do?

Fewer than 20 mins

20-60 mins

1-2 hours

More than 2 hours

How much time do you spend walking on a typical day?

Less than 12

13-20

More than 21

How many push-ups could you do?

Squats

Lunges

Plank

Burpees

Which exercise is your least favorite?

No, thanks

Sensitive knees

Sensitive back

Do you want your plan to include special programs?

1-2 times

3-4 times

5+ times

How many times per week would you like to train?

10-15 min

15-25 min

25+ min

How much time do you want to work out?

Home

Select your preferred place for working out

Traditional

I like low-carb meals for fast metabolism

Keto

Vegetarian

Vegan (Plant Diet)

I like low-carb meals and avoid animal products

Keto Vegan

Pescatarian

Lactose Free

Gluten Free

Little processed foods, extra veggies and fruit

Paleo

Mediterranean

Сhoose your diet type

How much can you relate to this statement?

One slip-up and I feel like a failure, which leads to more bad decisions.

I don’t usually leave my meal unfinished, even if I’m full.

The way we eat is as important as what we eat. Breaking the cycle of unhealthy eating habits can [h|help us lose weight] without having to make any big dietary changes.

Let’s consider your surroundings

Consider Surroundings

I tend to eat while distracted (watch TV, scroll feed, text someone, etc.)

I’m quick to fall off my plan whenever I’m around people who aren’t on the same journey as me.

I manage to keep up a healthy routine for a few weeks before slipping back into my old habits.

Various factors can make it difficult for you to control your impulses.
We’re going to [h|figure out why] this happens and how we can change things for the better.