Setting targets
Know your daily calories and pick a pace you can hold. Then let the scale tell you when to adjust.
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The Fat Loss Protocol
Twelve habits, tracked for you
Lose bodyfat and keep it off, with a protocol built from your scale, photos and meals and adjusted by your coach as you go.
The twelve habits
The most powerful way to lose bodyfat safely: twelve requirements, tracked for you.
Tracking all your food and drink
Log everything, the bites and the drinks too. In one trial, people who kept daily food records lost twice as much.
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Tracking your weight correctly
Weigh in each morning and watch the weekly average. One morning tells you about water, not fat.
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Eat protein with every meal
Build every meal around a protein. It keeps you full and it keeps your muscle.
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Fiber intake
Beans, vegetables, fruit and whole grains fill you up for few calories. Aim for about 25 grams a day for women and 38 for men.
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Daily NEAT
Steps, chores and standing add up to a few hundred calories a day, no workout needed.
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Strength training
Lift at least two days a week, so more of what you lose is fat and not muscle.
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Cardio training
Walking, cycling or swimming add to the burn and train your heart.
Refined sugar
Sweet drinks and sweets add calories that do not fill you up. Cut those first.
Sleep
Sleep 7 hours or more. Dieters who slept 5.5 hours lost less than half as much fat as when they slept 8.5.
Hydration
Drink water through the day, and swap drinks with calories for ones without.
Limiting alcohol
Drinks add calories you do not notice and make the next snack easier. Keep them few.
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Part of Gyroscope One
Follow the bodyfat protocol
Follow the bodyfat protocol with twelve daily habits, meal feedback and coaching based on your weight trend.
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