FREE GUIDE - THIS IS EVERYTHING YOU NEED TO GET RIGHT TO LOSE WEIGHT IN A NUTSHELL.

More detailed, in-depth, section-by-section version of this guide is available also for for free on our blog.  

Blog.

Comprehensive Weight Loss Checklist. 

When trying to lose bodyfat, get in shape and stay there for life, there are many moving parts that if they are to be long-lived require being interwoven very carefully. If you overlook the ones that are essential to you, it will no doubt lead to a sharp fall into a downward spiralling abyss of self-loathing and lack of confidence. You may not need to engage every one of these but it's worth taking a look at the entire list as there may be some items that you would not have even occured to you that overlooking would lead you to fail.

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Mindset

Lifestyle weight loss not short term then change, scope for eating off plan, understand moderation being that you can eat what you want for taste amount not for satiety then use protein/liquid volume

Knowledge

Calories in vs out

Fitbit Activity Tracker

Essential for measuring the 'out' part of calories in vs out (need to factor/calculate for inaccuracy of calorie expenditure)

Tips, Tricks & Hacks

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Sensitivity/Mindfulness

Are you more hungry than most and therefore require more thrifty use of your calorie allowance or can you get away with more tasty foods

Eating Format

3 Square Meals a Day vs Intermitten Fasting vs 5 small meals a day vs 3 sq + protein shakes vs eat little or just protein shakes during the day then big meal before bed etc 

Food Plan/Meals Selections & Alternatives

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Supplements/Protein Shakes/ Bars Etc

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Resistance Training

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Cardio Training

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Walking/Steps Per Day

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Accountability

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Motivation

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Support/ Inspritaion / Ideas To Try / Other people's Stories of success and failure might show you something you failed to see 

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Sleep / Naps

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Integrating Exercise Into Your Lifestyle Where Possible

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Consider Weekdays (Work Days and Weekend Days / DIfferent format days will present different hunger/exercise patterns

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Cameraderie

The best I ever did was when I had this

Stress / Mental Health Management instead of food and currupting your plan

Also Consider meditation

Falling off bandwagon - don't wait for mondays

Also, If you have one bad meal or two that day - do not have the mindset that you might as well write off that day and restart tomorrow - you haven't fallen off - you just carry on - and even make up the dent if it bothers you mentally but you don't have to

Weigh Ins + Measurements

Consider frequency and impact of frequency. if you measure monthly then you can have a falling off day and it wont matter you will still see a loss at the en of the month but if you weigh weekly/daily you might not see it and feel disheartened.

Physical fun activities to try / do with you partner/family instead of a movie and doritos

Walk a local trail. Let me know ifyou're local to me and I'll share with yo my favourites. Northala etc. Flipout. Santander bikes. Team Sports Get together with mates. Badminton night. Track meetup and chat with group let me know if you're local.

Emergency Hunger WHat To Do

Protein Shakes

Batch Prepping

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Sort Your Fridge

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Shopping List Weekly

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Budget friendly - Food 

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Prepare your food for the day in the morning or night beofre

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Targets/Rewards

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Vidual Reminders/Quotes/T-Shirts/Mugs

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Psychology/YT change your consumption to this kind of material

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Trigger foods out of the house until way down the line (ask you family to buy and stash secretly if required or take an unbreakable oath, dont make any foods off limits - work them into your day's calories but consider deeply and imagine if that particular food /amount you want to eat of it is worht the calories - general ethos is to add exercise to counter the extra calories if you need to so you can eat what you want to on that day if it's not on your normal plan

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Start SLow and build up - leave something in the tank

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Don;t make any foods off limits

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Don;t do all of these things at the same time, one at a time

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Enjoyment

Fid a form of exercise you genuinely enjoy and can stick to

Flexibility

Keep your body in good working order with regular maintenance (we run a weekly group stretch session at no extra cost on our accountabilty programme (it's only £9.99 per month)

Photos Progress

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Vision/Self-Belief When You Look In The Mirror Working Out

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Social Gatherings That Are Triggering To Avoid

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms. 

Tracking

This is possibly the single most important item on this list. Cronometer is my tracker of choice and the one I use with all of my clients as it's reported to have the most accurate nutritional data available and is works very nicely across platforms.