THE BLUEPRINT TO

NO REBOUND
WEIGHT LOSS
6 ACTIONABLE STEPS

CREATED BY
PETITETONEDFIT
 6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS
INTRO

I'm so happy that you're here!

Hi, my name is Hooi Li and I'm a mom of 1! I used to struggle with my body image,
not feeling confident in my own skin and to a point, hated showing up because
my low self-esteem tells me that I'm never good enough. I was this scrawny girl
where people assume I could eat whatever I want, well truth is I was starving
myself skipping carbs just to get rid of bulging belly. At the age of 22, I couldn't
even climb a flight of stairs without gasping for air, while falling sick almost once
a month...and that's when I knew I could not go on like this.

When I started practising sustainable regimes without crazy hours of exercises

that nobody has time for, without giving up my favourite rice and eating rabbit
food, not only I was able to drop body fat and gain lean muscle, I became happier
and so much more confident that it positively affects other aspects in my life!

I know there are so many ladies out there who were still struggling like the old me.
Not knowing the way to go, not seeing light at the end of the tunnel. I started
coaching one after another. I started off without much confidence but their
"Thank You" is my drive. Seeing them transform and regain body confidence kept
me going. And without looking back, I've been here 10 years with our community
creating more than 10,000 transformations.

Most people dive into the HOWs and methods, chasing after the newest method
in marketplace, only to end up in what I call a "Weight Loss Loops" because it's
never ending. I put together these blueprints or rather a checklist, to dig beyond
the HOWs, to prepare you before you dive into your weight loss one last time. I
can't wait to walk this journey with you.

If I can do it, you can do it too!

Let's get going,

HOOI LI
6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS

STEP 1 SETTING THE FOUNDATION

1.1 Understanding Your Motivation

Be honest and dig deep to uncover the real WHY
behind your desire to lose weight. Is it for health,
confidence, or a combination of factors? Write it down.
Create a vision board or journal to visually represent
your goals and motivations.
Establish short-term and long-term goals, making
them specific, measurable, achievable, relevant, and
time-bound (SMART). It has to be personal and not in
reference of others' milestone.
If you decide to proceed with discovery call, I do want
to hear all about them because my goal is to help you
reach your goals!

1.2 Assessing Your Current Lifestyle

Keep a detailed food journal for at least a week to gain
insights into your eating habits, triggers, and emotional
eating patterns.
Track your physical activity levels using a fitness
tracker or smartphone app to understand your baseline
activity level and metabolic rate
Reflect on your daily routines, sleep patterns, stressors,
and time management to identify areas that need
adjustment for a healthier lifestyle.
This is where I will hand deliver on silver platter exactly
what you can work on in the discovery call, so you don't
have to spend time in trial & error
6 STEPS
oT Prepare You For
NO REBOUND WEIGHT LOSS

STEP 2 MAKING DIETARY CHANGES

2.1 Portion Control & Mindful Eating

Learn about appropriate portion sizes using visual
cues (like comparing to everyday objects) or using a
food scale.
Practice mindful eating by eating slowly, savoring each
bite, and paying attention to hunger and fullness cues.
Use smaller plates and bowls to create an optical
illusion of larger portions.

2.2 Understanding Balanced Nutrition

It’s not about eating less, but eating right! Incorporate
a variety of nutrient-dense foods into your diet,
including colourful fruits, vegetables, lean proteins,
whole grains, and healthy fats.
Prioritize lean protein sources like poultry, fish, tofu,
legumes, and Greek yogurt to support muscle
preservation and satiety.
Limit consumption of refined carbohydrates, sugary
snacks, and processed foods high in added sugar and
unhealthy fats.

2.3 Meal Planning & Preparation

Set aside time each week to plan your meals and
snacks, ensuring they align with your dietary goals.
Prepare and batch-cook meals to have healthy
options readily available, reducing the temptation of
fast food or unhealthy choices while eating out.
Experiment with new recipes and cooking methods to
keep meals exciting and enjoyable.
6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS

ACCEPT THE FACT THAT

STEP 3 YOU HAVE TO MOVE

3.1 Finding Activities You Enjoy

While exercise is not the only way to lose weight, it
will certainly speed up the process. Explore various
types of exercise to discover what you find enjoyable
and sustainable, whether it's dance, hiking,
swimming, or martial arts.
No one single workout is better than the other, most
importantly is something you enjoy doing
consistently.
Consider joining group fitness classes to add a
social aspect to your physical activity routine.
The best workout, is the one that you can be
consistent with

3.2 Creating A Workout Routine

Consult with a fitness professional to design a
balanced exercise routine tailored to your fitness
level and goals.
Include a mix of cardiovascular exercises (e.g.,
walking, jogging, cycling) for effective fat burning
and strength training exercises (e.g., bodyweight
exercises, resistance training) for muscle building.
Gradually increase the intensity, duration, and
frequency of your workouts to prevent plateaus and
continue challenging your body.
I will also unveil the type of workout that suits your
specific body type in the discovery call
6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS

STEP 4 BUILDING HEALTHY HABITS

4.1 Hydration
Aim to drink at least 8 glasses (about 2 liters) of
water per day, adjusting based on your activity level
and climate.
Carry a reusable water bottle with you to remind
yourself to stay hydrated throughout the day.
Infuse water with fruits, herbs, or cucumber slices to
add natural flavor and encourage your water
consumption.

4.2 Sleep & Stress Management

This is not talked about enough and indeed
underrated for its impact on weight loss. Prioritize
sleep over workout if you have to choose. Do
establish a consistent sleep schedule and creating
a relaxing bedtime routine.
Practice stress management techniques such as
meditation, deep breathing, progressive muscle
relaxation, or journaling.
Engage in activities you enjoy that help alleviate
stress, whether it's reading, listening to music, or
spending time with loved ones or in nature.
6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS

TRACKING PROGRESS &

STEP 5 STAYING MOTIVATED

5.1 Regular Check-ins

Weigh yourself at the same time of day and under
similar conditions each week to track your progress.
Refrain from doing this daily!
Take measurements of your waist, hips, and other key
areas to gauge changes in body composition. KGs
does not represent your whole progress.
Capture progress photos to visually document your
transformation and celebrate your achievements.
We have unwavering support in our community like no
other which I take pride in! Most people fall off track is
not because they don't know how but because they
have no accountability. After all, it’s easy to do, it’s also
easy NOT to do.

5.2 Overcoming Plateaus

Plateaus are a natural part of the weight loss journey.
When you hit a plateau, doesn't mean it's not working
anymore. Assess your diet and exercise routines again
to identify areas for improvement.
Experiment with new workouts or adjust your calorie
intake slightly to kickstart progress again.
Focus on non-scale victories, such as increased energy
levels, improved mood, better sleep and enhanced
fitness performance, to stay on track
If you're currently facing plateaus, I will be able to help
you overcome that during our discovery call
6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS

IDENTIFYING
STEP 6 UNDERLYING CONDITIONS

6.1 Health and Hormonal Conditions

In your pursuit of weight loss, understanding the impact
of underlying health and hormonal conditions is crucial.
These factors can play a significant role in your journey,
and addressing them appropriately can make a
substantial difference in your progress such as:
1. PCOS (Polycystic Ovary Syndrome)
2. Thyroid Disorders
3. Insulin Resistance
4. Irregular Menstrual Cycle

6.2 Postpartum Factors for Moms

After giving birth, your body undergoes significant
hormonal fluctuations. Hormones like estrogen,
progesterone, and prolactin are involved in milk
production and breastfeeding. These hormonal shifts
can affect metabolism, hunger cues, and energy levels.
Reestablishing hormonal balance postpartum is crucial.
Hormones like cortisol (stress hormone) can impact fat
storage, especially around the abdominal area.
Prioritize stress-reduction techniques, such as
meditation and adequate sleep, to support hormonal
equilibrium.
Postpartum recovery requires ample rest. Sleep
deprivation can hinder weight loss efforts and affect
hormones. Don't forget to prioritise self-care and seek
support from loved ones to manage daily
responsibilities.
6 STEPS
To Prepare You For
NO REBOUND WEIGHT LOSS

Next?
WHAT'S

1:1 DISCOVERY CALL

Are you ready to have a breakthrough in

your weight loss journey?

If you're tired of losing some KGs only to

gain it back once you stop being
disciplined?

Are you ready to dive in the real root

causes of why your weight kept bouncing
back?

Are you up for real sustainable results?

If you answered YES:

CLICK THE BUTTON BELOW TO CUT SHORT
YOUR TIME IN TRIAL & ERROR

CLICK HERE TO BOOK