Welcome to the 20 B4 24, your 20 pound weight loss. As we embark upon this journey to lose weight, you will be engaged to move daily, equipped to prioritize your health and empowered to to take full control of your life. Throughout the next ten weeks, you will be challenged to achieve your goals. Get ready for transformation! We look forward to seeing the new you as the year comes to an end!

Plan – Knowing What to Do

Partner – Accountability for What You are Doing

Purpose – Why You are Doing What you Do

Persistence – Staying Committed to What you are Doing

GOAL:

Weight loss is really a by-product of the main goal which is to start and maintain a healthier eating and fitness lifestyle. The goal is to make this a part of your daily routine and develop new habits.

OTHER COMPONENTS:

• Weekly Weigh-Ins
• Shared Tips and Health Education
• GroupMe for encouragement and collaboration

Eating Habits

1. Calculate your macros.
   • FREE Macro Calculator: Download a fitness app that works best for you. (i.e., MyFitness Pal, HitMeal Calorie & Food Tracker, Stupid Simple Macro Tracker, etc.)
2. STICK TO YOUR MACROS!
   • EVERYTHING has some caloric value, even vegetables, fruit, juice, and things we feel are “healthy”. That means you must count EVERYTHING you eat and be sure not to exceed your calculated macros/calories for the day. Once your count is up, THAT’S IT!
3. READ THE LABEL for every food item, and input into your fitness app.
4. Try not to exceed 400-500 calories a meal.
5. Eliminate or decrease the amount of processed foods you eat.
6. NO FAST FOOD! NO FAST FOOD! NO FAST FOOD!
7. NO SUGARY DRINKS OR SODAS!
   • Be careful to count fruit juices in your macros
8. NO CANDY, DESSERTS, OR JUNK FOOD!
   • This includes chips, snack cakes, donuts, etc.
9. DO FOOD PREPPING!
   • At the very least, be sure you take your planned foods/meals to work with you. Try to refrain from eating out as much as possible. Restaurants have portion sizes that are well over the amount of calories and servings that you should consume.

Accountability

• You MUST have an accountability partner or group! Having someone to hold you accountable will help keep you on track when it becomes challenging and difficult to remain disciplined.
• Make an agreement with your accountability partner for when you will do check-ins and also find time to work out together.
• Be honest and transparent with your accountability partner…don’t pretend you have it all together when you don’t. You need to know when each other need that extra push or moment of encouragement. SO BE HONEST!