Do this now: – Open the checklist on the next slide and screenshot it for easy access – Read through this guide thoroughly – Aim to complete at least 70% of the checklist daily – Any questions? Post in the group
⬜ Drink 500ml water within 30 min ⬜ Drink 2.5 to 3 litres water daily ⬜ Complete daily challenges in app ⬜ 10min walk / march after a meal ⬜ Eat 2 main meals and 2 snacks ⬜ Eat protein first before carbs ⬜ Finish dinner earlier than usual ⬜ Keep protein snacks on standby ⬜ Take magnesium before bed ⬜ Sleep around the same time
You’re not getting a brand new stomach overnight but you can look flatter fast by changing a few key habits. Follow these six steps.
Do this: – Drink 500ml lemon water within 30 minutes of waking up – Then drink 500ml every 2 hours (set a daily reminder on your phone) – Stop drinking by 8pm Avoid this: Dehydration all day → then salty dinner → bloating
Do this: Complete daily challenges. Get 7-8k steps daily. Do a 10-min walk (or march on the spot) after every meal. Avoid this: Sitting all day then trying to “make up for it” with one intense workout.
Do this: Make protein the main character of every meal. Eat 2 main meals and 2 protein snacks if needed. Follow the Portion Fix Guide. Avoid this: Carbs-first meals with barely any protein (you’ll bloat + snack more).
Do this: Finish dinner earlier than usual and keep late snacks protein-based. Use the Snack Fix guide for snack ideas. Avoid this: Big heavy dinner right before bed (wake up puffy and tight).
Do this: – Aim to sleep around the same time most nights – Take magnesium in the evening – Put your phone down 30 mins before bed Avoid this: – Scrolling in bed until your eyes burn – Very late nights followed by early mornings – Heavy meals right before sleep
Do this: – Take a front + side photo weekly – Use the same lighting, first thing before any food or water touches your lips Avoid this: – Weighing yourself every day – Panicking if the scale doesn’t move – Letting a number decide your mood