Week Weight Loss Consultation System
WEEK 1
ASSESSMENT & GOAL SETTING
What to Do
Health & Lifestyle Intake Form
Body measurements (weight, waist, BMI, body fat % if available)
Diet recall: Ask for 3-day food log
Activity audit: movement, job, workout routines
What to Say
“This is about creating realistic and lasting change. Let’s set goals that match your lifestyle so we’re building something sustainable, not temporary.”
Client Tasks
Track meals in a journal or app
Begin light movement daily (e.g. 20-30 min walks)
Follow basic clean eating plan (you’ll provide)
Meal Plan (Sample)
Breakfast: Greek yogurt + berries + chia seeds
Lunch: Grilled chicken salad with olive oil dressing
Dinner: Baked salmon + quinoa + steamed greens
Snacks: Almonds, fruit, boiled eggs
Water: 2-3 liters daily
Fitness
3–4 walks/week (30 min)
1–2 gentle strength sessions (bodyweight)
WEEK 2
NUTRITION & HABITS
What to Do
Review food diary & adjust portions/macros
Identify food triggers, cravings, and binge moments
Introduce simple habit stacking techniques
What to Say
“Instead of removing things, let’s focus on what you can ADD to nourish your body. This mindset shift makes healthy eating easier and more enjoyable.”
Client Tasks
Meal prep checklist
Mindful eating techniques: chew slow, no screens while eating
Try 1 new healthy recipe this week
Meal Plan Adjustments
Slight calorie deficit (based on goal)
Increase protein (aim for 1.2–1.5g/kg body weight)
Hydration reminder protocol
Fitness
Add one HIIT or light resistance workout
Continue cardio
Introduce stretching/yoga for recovery
WEEK 3
MOVEMENT & MINDSET
What to Do
Introduce progressive overload in workouts
Discuss emotional eating & self-sabotage cycles
Evaluate sleep & stress patterns
What to Say
“Movement is a celebration of what your body can do. Let’s make it something you enjoy, not just a chore.”
Client Tasks
Reflective journaling: “What’s working for me right now?”
Track workout energy + mood after exercise
Set a bedtime routine goal
Fitness Plan
2 strength days (upper/lower split)
3 cardio sessions
1 recovery/stretch day
WEEK 4
SUSTAINABILITY & REFLECTION
What to Do
Full progress check-in (measurements, photos, weight)
Celebrate wins (non-scale + scale)
Build a sustainable long-term plan
Discuss meal freedom (eating out, treats in moderation)
What to Say
“This journey doesn’t end here. Now it’s about maintaining your momentum while enjoying life. Balance is key.”
Client Tasks
Write a letter to their “future self”
Plan a “reward” day (non-food)
Identify 3 habits they will keep moving forward
Final Plan Guidance
80/20 eating rule
Continue strength + cardio mix
Monthly accountability check-ins
Progress Monitoring Tools
Weekly weigh-ins (optional)
Bi-weekly progress pics
Energy/mood logs
Meal tracking (MyFitnessPal or written)
Fitness tracking sheet
Lifestyle Coaching Techniques
Motivational interviewing: Ask open-ended questions to guide clients to their own solutions
SMART goals: Specific, Measurable, Achievable, Relevant, Timely
Habit stacking: Tie new habits to existing routines
Mindfulness training: Breathing exercises, journal prompts
Ongoing Support & Motivation Plan
WhatsApp/text check-ins (2x weekly)
Weekly affirmations sent by you
Monthly live check-in or challenge
Celebrate non-scale wins (e.g., better sleep, less bloating, clothes fitting)
The 80/20 eating rule
is a flexible, balanced approach to healthy eating that emphasises consistency over perfection. Here’s how it works:
What It Means:
- 80% of the time, you focus on nutrient-dense, whole foods like:
- Lean proteins
- Vegetables and fruits
- Whole grains
- Healthy fats
- Hydration
- 20% of the time, you allow yourself treats or indulgent foods like:
- Dessert
- A glass of wine
- Pizza, chips, or other cravings
Why It Works:
- Realistic & sustainable: You’re not deprived, so you’re less likely to binge.
- Helps build a healthy relationship with food.
- Encourages mindful eating and moderation without guilt.
- Supports long-term weight management and balanced lifestyle.
Example:
If you eat 21 meals in a week:
- 17 meals are clean and nourishing
- 4 meals include foods you enjoy but might not be as nutrient-rich
