Week 1

Once you have everything set up as I mentioned in the Introduction, the key thing for you to focus on is hitting your step and calorie targets.

As you work through the programme you will begin to understand all the fundamentals of fat loss. But to begin with the most important thing is taking the action required to get results.

Why? Because you can have all the understanding in the world but if you are taking no action you will see no progress.

In the first week of a new weight loss programme it is normal to be excited. Which is good. You can use that excitement to nail your first week and get some momentum from the off.

However it is also important to remember – this is your first week. Don’t expect too much from yourself. A lot of the time people get carried away – they try to remove all the “bad” foods from their house, try to smash the gym every day. All that typically results in long term is failure because it’s not sustainable.

So in the first week I just want you to focus hitting your step and calorie targets.

It may seem a bit underwhelming but remember – you are in this for the long haul. That’s why it is called fat loss FOR LIFE. It is not just another 8 week fat loss competition where you lose loads of weight really fast, only to regain it all as soon as it ends.

Of course feel free to use your excitement to explore the website and do more than what is set out in the guide (I don’t want to dampen your enthusiasm), but I want to stress the two most important things to do to get you going are hit these two targets.

Because once your excitement weans (which it will, I am sure you have experienced it before) it is these core habits that will help ensure you continue to make progress.

To help you get started with your calorie tracking go to the learning library and watch ‘Getting started with myfitness pal’. These videos will show you exactly how to get set up using the app so you can begin tracking your calories.

For your steps you can either use your smart phone or a fitbit or any other step tracking device, whatever suits you best. Just ensure that you stay consistent with whichever you decide to use.

The only other thing I want you to do is use the tracking tool in the “my targets and tracking” section of the dashboard. This tool will give you live updates as you go through the week of how many steps you have left to do each week, and how many calories you have left. Later on in the programme I will go into more detail about why this is so helpful but for now I just want you to get into the habit of using it.

Week 1 Summary

• Watch ‘getting started with myfitness pal’
• Start tracking calories and steps
• Use weekly tracker on dashboard