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
| 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 |
🎯 By Day 28:
- Lose 2–4 kg (4–8 lbs)
- Feel more energized
- Build lasting habits