Start Here
Losing weight does not have to mean changing everything at once. Trying to hit the gym four times a week and eat perfectly from day one is how most plans end in week three. Taking one step at a time is how they last.
Pretty Awesome Fitness has always been about habit-based change: pick a small number of habits, focus on them for a month, and let them become automatic before adding more. Here is the simplest way to begin.
Your first 30 days: five habits
- Eat a balanced breakfast that includes some protein: eggs, Greek yoghurt, cottage cheese or a protein-rich smoothie.
- Cut out sugary drinks. Water, sparkling water, tea and coffee without sugar instead.
- Have a palm-sized portion of protein at every meal.
- Replace refined carbohydrates with vegetables at dinner, at least most nights.
- Get good-quality sleep, aiming for seven hours or more.
Habits 1 to 4 are really one habit: paying attention to what you eat. Habit 5 is sleep, which affects appetite and energy more than most people realise. Print a 30-day calendar, tick each day you manage all five, and aim for at least 26 out of 30.
Then add movement
Once eating feels more automatic, add a short workout three times a week. Our seven-minute workouts are the easiest entry point; Workout 2 takes 15 minutes. Learn the squat and the push-up properly, and always warm up.
Read these first
- How do I know if my diet is bad?
- Understand calories and metabolism
- Why carbohydrates are not that evil after all
- Is cardio, intervals or weight training better for fat loss?
- The science of never missing a workout
Want extra motivation? Put something on the line
If you know you start strong and fade, consider adding a stake. It can be as simple as a coffee bet with a friend or as serious as a real-money weight-loss challenge. We explain how the main options work in betting on your own weight loss and why the threat of losing is so motivating in loss aversion. Keep targets realistic, around 0.5 to 1 percent of body weight a week, and check with your doctor first if you have a health condition.
A note on safety
Everything on this site is general information for healthy adults, not medical advice. If you have a medical condition, are pregnant, take regular medication or have a lot of weight to lose, speak to a doctor before changing your diet or starting a new exercise programme.