Guide · 13 pages
The 14-Day No-Gimmicks Weight-Loss Reset
One small habit a day for two weeks, each paired with the myth it replaces. No crash diet, no detox tea, no willpower marathon.
Free checklist · 4 printable pages
Weight-Loss Starter Checklist
The no-gimmicks weight-loss method as boxes you can tick: set-up steps, your daily five habits, a weekly tracker, a stall checklist and how to keep it off.
Get the free checklist
What’s inside
Every one of my weight-loss guides runs on the same five habits. The size of your goal only changes the pace.
This checklist turns the method into boxes you can tick: set up week one on page 1, track it on page 2, and use page 3 whenever the scale gets stubborn. Page 4 covers the one shortcut I suggest for the protein gap.
- Set up the project this weekBloodwork, a before photo and one honest week of tracking
- Set your calorie targetA sensible deficit, and never below 1,200 without supervision
- Pick an eating style you'd still enjoy in month fourEvery style is just a vehicle for the deficit
- Your daily fiveProtein at every meal and the four habits around it
- The weekly trackerProtein, calories, walks, strength and sleep
- Strength train 2 to 3 times a weekSquat, push, pull and carry
- If you're stuckWhat to check, in order, when the scale won't move
- Checkpoints every blockRecalculate, take a maintenance week, update the scoreboard
- Keep it offThe three permanent habits and your red line
A look at the pages
Who it’s for
- You want to lose weight without a crash diet
- You like a clear checklist more than a long guide
- You have hit a plateau and want to know what to check
- You want a plan that still works in month four
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free checklistEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
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