Log a Workout
This Week
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⚖️ Weight Log
Weigh yourself once a week, same day and time (morning, before eating). Focus on the trend over weeks, not daily numbers.
Eat at a Small Deficit
Aim for around 1,800–2,000 calories per day. No starving — just smaller portions and better choices. Cutting too much makes you tired and slows results.
Protein at Every Meal
Aim for 100–120g protein/day. Chicken, eggs, Greek yogurt, cottage cheese, turkey. Protein keeps you full and helps tone up as you lose fat.
Drink More Water
8–10 glasses a day minimum. Often when you feel hungry, you're actually thirsty. Water also helps with energy and skin.
Cut Liquid Calories
Sodas, juices, and fancy coffee drinks can add 300–600 calories without you noticing. Switch to water, sparkling water, or unsweetened drinks.
Sleep 8–9 Hours
Sleep is when your body recovers and burns fat. Poor sleep increases hunger hormones making you crave junk food. Teens need more sleep than adults!
Don't Ban Foods
It's okay to enjoy treats sometimes. Completely cutting out foods you love leads to bingeing. Aim for 80% healthy, 20% enjoying life.
Reduce Screen Time
Sitting and scrolling for hours burns almost no calories and often leads to snacking. Try to take short walks or stretch breaks between screen sessions.
Celebrate Small Wins
Lost 2 lbs? Celebrate! Completed all 4 workouts this week? Amazing! Progress isn't just the scale — energy, mood, and strength all count too.
📅 Weekly Schedule
Monday
Cardio + Core — Treadmill walk + bodyweight core
Tuesday
Upper Body Tone — Resistance bands + bodyweight
Wednesday
Cardio + Stretch — Exercise bike + full body stretch
Thursday
Lower Body + Core — Squats, lunges, core work
Fri – Sun
Rest + Active Recovery — walks, light stretching, fun activities