Weekly Progress:

• Week 1-2: Establish a routine. Focus on portion control and mindful eating.

• Week 3-6: Gradually introduce more physical activity (aim for at least 150 minutes of moderate exercise weekly).

• Week 7-9: Evaluate progress and adjust caloric intake if needed. Consider tracking food intake for accountability.

• Week 10-12: Focus on maintaining results and building a balanced diet that you can sustain beyond the 12 weeks.

Tips:

• Keep a food diary to monitor your intake.

• Avoid processed foods high in sugars and fats.

• Include plenty of fiber to stay full (fruits, vegetables, whole grains).

• Experiment with meal prepping to stay on track.

Before beginning any diet or exercise program, it’s wise to consult with a healthcare provider or a registered dietitian, especially if you have any underlying health conditions.