Movement, water, alcohol and photos

We will set a step goal weekly depending on how sedentary you are
throughout the day - We will aim for this number depending on where you
are starting from and go from there as to whether we add or take away from
it. You an use your fitness watch or phone to keep track of your movement
throughout the day. Energy expenditure is another vital pillar in the weight
loss equation. The more you move, the more calories you are burning. We
need to burn more calories than we consume to lose weight. The figure of
10,000 in step count is where most people burn
around 300-400 calories, so this is a good way to stay in a deficit.

We need to ensure you are hitting your 2 litres of water a day target.
Water consumption helps to fuel your metabolism, speeding up digestion,
cleansing the body of toxins and flushing out the organs. It will also help to stop food cravings. So we need to ensure we are definitely drinking 2-3 litres of waters each day, 2 litres minimum.

To add to our accountability, I’d like for you to upload progress pictures to
your check in form This is so we can keep track on a weekly basis –
Scales don’t always tell us everything we need to know, and pictures are a
great way to see progress.

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Upload a front, side and back shot of your current physique. A few house rules to obtain the best images: One metre away from the camera, preferably underwear

If you usually drink alcohol – swap for lower calorie drinks. Spirits are lower
in calorie than beer or wine and the same for soda water vs lemonade. Be
careful with your choices and put them into the app! Social events will always
be there but your goals come first, you can still enjoy yourself whilst working
hard to make your goals real.