Module 1- Welcome/Introduction To The Course

Module 1- Welcome/Introduction To The Course

Welcome: Sustainable Fat Loss

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This course consists of lessons, assessments, and action items for you to take.


The lessons are intended for you to review and utilize. Their purpose is to provide you with the tools and knowledge to help you on this journey. This is a 5-week FREE course designed to help you change your perspective on nutrition, behavior, and identity, and of course, to help you lose weight.

Daily Action Item

Starting tomorrow, you will receive a nutrition behavior journal each day. This will serve as your eating journal. More information on how to use it will be provided tomorrow.

Weekly Weigh In & Reflection

At the end of each week, specifically on Sunday, you should measure and record your weight. Take this opportunity to reflect on your week as well.

Two Key Assessments

Please complete the following two assessments to help you gain a better understanding your current eating habits. The first assessment is designed to gather information about you, while the second assessment focuses on your current eating habits.

BONUS- Nutritional Level Assessment

Understanding your nutritional level is crucial to our approach and program. If you're interested, schedule a session with one of our health coaches to discuss this in more detail.

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Baseline Assessment

Let's determine your current status so we can establish your desired goals. Please answer the following questions to give us an idea of where you currently stand with your numbers. If you have any questions, please reach out to us via message.

To enter the numbers below, you will need a Bioelectrical Impedance Analysis (BIA) scale. Use the link below to purchase a BIA scale. If you do not have a BIA scale, simply enter your weight and leave the % body fat section blank for now. Once you have obtained the scale, you can return to this section and fill in the % body fat.

Buy BIA Scale

When weighing yourself with a BIA scale, keep the following things in mind: weigh yourself at the same time of day (preferably in the morning), weigh yourself before breakfast, weigh yourself after emptying your bladder. Ensure that you have not made any major dietary changes for 3 days prior to the initial weigh-in. Avoid exercising for 24 hours before the weigh-in. Wear the same or similar clothing, or no clothing. Use the same equipment.

How much fat do you carry?

Take note of your weight and also your % body fat.

Why is this assessment important?

We wanted to offer this assessment early in the program so that you can derive the maximum benefit. It is crucial to understand your baseline, meaning we need to know your current status in order to measure progress against this baseline.

My Daily Mindful Eating Journal

Remember, the best approach to achieve what you want is by focusing on one day at a time. Use this journal to help you establish awareness around what you are eating daily.

Nutrition Behavior Journal