RapidKnowHow : Thriving WEIGHT Result

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


🟢 Sustainable Weight Loss: 3 Simple Steps in 4 Weeks

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


✅ 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.


✅ 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

✅ 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.)

🗓️ SIMPLE 4-WEEK TIMELINE

WeekFocusWhat to Do
Week 1🍽️ Nutrition ResetStart 80/20 eating, prep 3 meals
Week 2🏃‍♀️ Movement BoostAdd 3 strength sessions, 8K steps daily
Week 3😴 Habit ResetImprove sleep, water, stress, screen time
Week 4🔁 Lock It InTrack progress, adjust, stay consistent

🎯 By Day 28:

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

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