Week 4

Following on from week 3 you should now feel confident that you are not only tracking your steps and calories consistently, but also reliably. As I have said before, hitting these two targets is all you need to do to ensure you lose weight and make progress. So if that is the case, then now it is time to start looking at results.

Results are a bit of funny thing because there are many different ways in which we can measure progress. For example, before even delving into how to measure your physical changes, looking at your weight and measurements, there are ways in which you can assess progress.

Do you feel better than when you started?

Have you been more consistent over these last 3 weeks?

Do you feel you have a better understanding around fat loss than you did before?

If so, then you have made progress. That is a result!

Too often when it comes to losing weight people let numbers, specifically the one on the scales determine whether or not they have been successful. But if you can reflect on the first 3 weeks of this programme and confidently say you have followed the actions set out in this guide, you have hit your step targets, your calorie targets, you have learned more about fat loss, then before we even touch on physical changes you should give yourself a pat on the back because that in itself is progress.

This is one of the reasons why I remind people to focus on the process not the results. If you take care of your actions, the results will follow.

Nevertheless I am aware that seeing the physical changes is also important, as well as everything I have just mentioned. So let’s have a closer look at how to measure your progress.

In the learning library you will find a course called “Tracking your results”. The first action I would like you to take this week is work your way through those videos. They will explain to you the value of using numerous methods to track your progress not just weight, and also give you some tips on how to make sure (just like with the tracking of your calories) that the way you are recording your results is reliable and as accurate as possible.

Whether you choose to use this 4th week as an opportunity to remeasure and evaluate your physical changes or not is up to you. You may only just feel like you are getting into the swing of things with confidently hitting your targets. That’s fine, there is no rush.

But watching those videos will help ensure that when you do feel ready to record your weight and measurements, you can do so with the best mindset possible, and as reliably as you can.

Week 4 Summary

• Watch course “Tracking Your Results”
• If ready to do so – record weight and measurements

(As I mentioned at the beginning of week 3, it is just a given that from this point onwards you are planning your week and tracking your steps and calories.)