Here’s a simple, user-friendly version of the 3-step weight loss plan with a clear 4-week timeline added.

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🟢 Sustainable Weight Loss: 3 Simple Steps in 4 Weeks

💡 The Goal: Lose weight steadily, feel great, and build habits that last.

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✅ STEP 1: EAT SMART (80/20 Rule)

Fuel your body 80% of the time with real food:

• 🍗 Lean protein (chicken, eggs, tofu)
• 🥦 Veggies (broccoli, spinach, peppers)
• 🍠 Smart carbs (oats, sweet potato, brown rice)
• 🥑 Healthy fats (olive oil, nuts, avocado)

Enjoy treats 20% of the time — guilt-free.

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✅ STEP 2: MOVE DAILY (30 Minutes)

Build strength + burn fat:

• 💪 3x/week: Strength training
• 🏃 2x/week: Cardio (walk, bike, jog)
• 🚶‍♂️ Daily: 8,000+ steps
  Optional: Add yoga or stretching

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✅ STEP 3: RESET HABITS

Build a healthy rhythm:

• 😴 Sleep 7–8 hours
• 💧 Drink 2–3L of water
• 📱 Limit screen time at night
• ✅ Track 1 habit a day (walk, no snacks, etc.)

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🗓️ SIMPLE 4-WEEK TIMELINE

Week	Focus	What to Do
Week 1	🍽️ Nutrition Reset	Start 80/20 eating, prep 3 meals
Week 2	🏃‍♀️ Movement Boost	Add 3 strength sessions, 8K steps daily
Week 3	😴 Habit Reset	Improve sleep, water, stress, screen time
Week 4	🔁 Lock It In	Track progress, adjust, stay consistent

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🎯 By Day 28:

• Lose 2–4 kg (4–8 lbs)
• Feel more energized
• Build lasting habits