Day 1:
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Achievements
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NOTE :
Set aside time to reflect on
your reasons for wanting to
lose weight
Clarify your Vision
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Vision
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Goals
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OUOTE
Day 2:
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Goals
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NOTE :
Identify the steps you need to
take to achieve your goals
Actionable Steps
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Practical Steps
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OUOTE :
Day 3: Develop Positive
Attitude
Date . . . . . . . . . . . . . . . . . . . . . . . . . . . . Signature . . . . . . . . . . . . . . . . . . . . .

Positive Affirmations (Write Affirmation Qoutes

three and repeat through the
“I am committed to my weight
day )
loss goals and will not give up”

“My body is strong, healthy

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............................... and capable of achieving my
............................... ideal weight loss “
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............................... “I make mindful choices that
nourish my body and support
............................... my weight loss “
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............................... “I release excess weight with
............................... ease and gratitude“

............................... “I am in control of my eating

............................... habits and I choose foods that
............................... promote my well-being“

“I release excess weight with

NOTE :
ease and gratitude“

“I am in control of my eating
Focus on positive affirmations
habits and I choose foods tat
that align with your weight
promote my well-being“
loss journey
Day 4: Embrace
Accountability
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Accountability Plan SMART Goals

Weight loss goals Specific, Measurable,

Achievable, Relevant, Time-
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bound
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Identify Your Accountability
2. Partner
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Specify who will support you
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and how you stay connected
3. and motivated
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................................. Define Expectations
What do you expect from in
4.
................................. terms of support and
................................. encouragement

5. Set Regular Check-In Points

................................. Weekly or bi-weekly check-ins
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Create a Rewards System
NOTE : Establish rewards or incentive for
ac achieving milestones
Identify an accountability Track Your Progress
partner or group that will
Problem-Solving Challenges
support you on your journey
Evaluate an Adjust
Stay Positive and Encouraging
Day 5: Plan Your Meals
Date . . . . . . . . . . . . . . . . . . . . . . . . . . . . Signature . . . . . . . . . . . . . . . . . . . . .

Create a meal plan Calorie Awareness

Track your daily intake,
Set Clear Meals Goals
especially wen you have
Balanced Nutrition
specific calorie goals. Use
Aim for balance meals that
applications and websites to
include lean proteins, complex
assist calculate and monitor
carbohydrates, healthy fats
and plenty of vegetables and Meal Preparation
Batch cooking and meal
fruits
preparation. Choose one day
Portion Control of week to prepare meals and
Use measuring cups, a food snacks in advance. Keep your
scale or your hand as a guide meals exciting with different
to portion control meals and cuisines.
Grocery Shopping Mindful Eating
Create a shopping list of the Savor each bite chewing
ingredients you , Stick to your slowly and pay attention to
list while shopping your body hunger and fullness
cues. Avoid eating in front of
NOTE : screens or while disctracted
Hydration
Seek Professional Guidance Drink plenty of water
Consider consulting a throughout the day
registered dietitian or
Meal Timing
nutritionist for personalized
Plan your meals and snacks
guidance
around your daily schedule
Day 6: Prioritize Self-Care
Date . . . . . . . . . . . . . . . . . . . . . . . . . . . . Signature . . . . . . . . . . . . . . . . . . . . .

Explore Self-care practices Meditation and Mindfulness

enhance your well-being and A few minutes each day to
reduce stress meditate or practice
mindfulness
Write down three self-care
activities and make them a Deep Breathing
non-negotiable part of your Practice deep breathing
routine exercises to relax your body
1. and mind
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............................. Exercise
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............................. Regular physical activity. Find
2. an activity
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............................. Deep Breathing
............................. Practice deep breathing
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3. exercises to relax your body
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............................. Adequate sleep
Quality sleep is crucial,
NOTE : establish a regular schedule
Time Management
Reduce screen time and use
Explore self-care practices
tools to stay on top of tasks
that enhance your well-being
Gratitude Journaling
and reduce stress
Write down things your
thankful for
Day 7: Reflect and Adjust
Date . . . . . . . . . . . . . . . . . . . . . . . . . . . . Signature . . . . . . . . . . . . . . . . . . . . .

Take time to reflect on the Note :

past week
Prioritize Self-Care
Celebrate the any and every Reflect on your self-care
achievement and identify prectises
areas for improvement Learn from Setbacks
What have you learned from
Asses your progress for the setbacks
the past week Track and Monitor
Identify any challenge or Track your progress using
obstacles you have journaling, apps and other
encountered along the tools
way Seek Support
Set New goals that can be Seek support from friends and
incremental steps towards family or a professional
your long-term objectives Stay Flexible
Life is dynamic and
circumstances can change,
being flexible and adaptable in
NOTE :
your goal-setting process
Visualize Success
Embrace the Journey
Visualize yourself achieving
Make a firm commitment to your long-term goals
your health and well-being. Commit to Action
Consistent effort is key to
success
 7 day Weight Loss Journey

Your
Daily Goal-setting
guidance,
worksheets
and
mindset exercises