Sustainable Weight Loss
Sustainable Weight Loss
Sustainable Weight Loss

Drs Chris & Kara Mohr are here to guide you to sustainable weight loss in 7 key steps! By following the caloric deficit, improving nutrition & fitness, and building a support system, you’ll be empowered to achieve and maintain your own healthy weight. This simple, positive, and science-based program is accessible to all and can help anyone sustainably lose weight!

Find community and ask questions on the program forum: https://bit.ly/3n25gVL

See printable plan
Elizabeth Honnen, Level 6
Mele Miles, Level 45
Nancy Snow, Level 2
Elizabeth, Mele, Nancy and 76 others started this program
At a Glance
All Levels
8 weeks
8 mins average length
Benefits
•Lose Weight
•Learn Basics
•Eat Healthy
▼

Week 1

1
Thumbnail image for Step 1: Set Your Weight Loss Goals
Step 1: Set Your Weight Loss Goals
10:06

2
Thumbnail image for Step 2: Track Your Progress
Step 2: Track Your Progress
8:43

3
Thumbnail image for Step 3: Routines for Success
Step 3: Routines for Success
7:10

4
Thumbnail image for Step 4: Prepare Healthy Meals
Step 4: Prepare Healthy Meals
10:21

5
Thumbnail image for Step 5: Move More
Step 5: Move More
10:33

6
Thumbnail image for Step 6: Avoid Common Pitfalls
Step 6: Avoid Common Pitfalls
6:48

7
Thumbnail image for Step 7: Hold Yourself Accountable
Step 7: Hold Yourself Accountable
6:01

▼

Week 2

1
Thumbnail image for Week 2: Check in on Your Goals
Week 2: Check in on Your Goals
5:15

2

📉 Your journey continues, even on days without a video

3

🗓 Stick to your routines for success

4

🥗 Find healthy inspiration in Sue Mah's One-Pan Mediterranean Fish

5

🏃 Try a new workout with Pace & Go's HIIT Metcon Core: Remix

6

🤭 Slow and steady wins the race

7

👫 Tell a family member or friend about your progress

▼

Week 3

1
Thumbnail image for Week 3: Keep Up Your Tracking
Week 3: Keep Up Your Tracking
4:39

2

🥅 Remember your goals

3

🗓 Increase resistance to some of those less healthy habits

4

🥙 Power up with Chris Mohr's Lunches for Peak Afternoon Performance

5

🚶‍♀️ Get in movement with Ellen Barret's 20-Minute Cardio Walk

6

🤭 Flexibility is key to rebounding after a setback

7

👨‍👧 Who are you on this journey for?

▼

Week 4

1
Thumbnail image for Week 4: Sticking to Routines
Week 4: Sticking to Routines
6:30

2

🥅 Eyes on the prize

3

📉 Weighing yourself once a week is a great way to track your progress

4

🍲 Try Jamie McFaden's Green Machine Power Protein Smoothie

5

🚴‍♂️ Remix your workout with Pace & Go's HIIT Metcon Core: Remix

6

🤭 Treat cheat days and roadblocks as learning opportunities

7

👩‍👧‍👦 Share your progress in the comments section as a form of accountability

▼

Week 5

1
Thumbnail image for Week 5: Stay Inspired with Healthy Meals
Week 5: Stay Inspired with Healthy Meals
3:07

2

🥅 Remember the qualitative goals too

3

📉 Build a Streak by Self-Reporting your activities in your Grokker profile!

4

🗓 Reward yourself for following through on a healthy habit

5

🏋️‍♀️ Start small with Celest Pereira's Afternoon Deskercise

6

🤭 If at first you don't succeed, try something smaller!

7

👬 Help motivate others by posting encouragement on their comments!

▼

Week 6

1
Thumbnail image for Week 6: Get in that Movement
Week 6: Get in that Movement
6:03

2

🥅 Let your goals be your motivation

3

📉 What's been your favortie mode of progress tracking? Share your advice with others!

4

🗓 Your healthy routine is just tiny actions, stacked up over time

5

🥑 Experience the health benefits of avocados with Sue Mah's Caprese Avocado Toast

6

🤭 Remember that you're not alone, we're all in this together

7

👭 You can be accountable to a best friend, a family member, or YOURSELF

▼

Week 7

1
Thumbnail image for Week 7: Keep Avoiding Pitfalls
Week 7: Keep Avoiding Pitfalls
4:36

2

🥅 Go for the gold!

3

📉 You should be seeing progress if you're tracking, but remember it's not linear

4

🗓 Make time to reflect on what's working and not working about your healthy routines

5

🍱 Check out Sue Mah's healthy take on the Mediterranean Bento Box

6

🏌️‍♀️ Short but invigorating movement with Toby Massenburg's Single Block HIIT Tabata

7

👩‍👩‍👧‍👦 Your community is your rock

▼

Week 8

1
Thumbnail image for Week 8: Accountability for the Win!
Week 8: Accountability for the Win!
4:23

2

🥅 It's the last week of the program, but our journies continue. Remember weight loss is a process, not an end goal.

3

📉 As your finish up the program, don't stop tracking your activity, meals, or whatever has worked best for you!

4

🗓 Share a small routine that's helped you with others!

5

🥗 Natasha Corrett's Healthy Quinoa Tomato Basil Salad will turn anyone into a Salad Person!

6

🏊 Sculpt and define with Sarah Kusch in Total Body Tone #1

7

🤭 It's the end of the program, but the beginning of a new life chapter of healthy choices!

Videos

Step 1: Set Your Weight Loss Goals
Step 1: Set Your Weight Loss Goals
Begin your weight loss journey by setting your own personal weight loss goals in step 1 of Sustainable Weight Loss. Get to know Drs. Chris & Kara Mohr, what to expect in the program, and how to determine a healthy weight loss rate and time frame that's personalized to you and your goals.
Step 2: Track Your Progress
Step 2: Track Your Progress
There's no one-size-fits-all approach to tracking your weight progress, eating, or activity, but finding a method of tracking your progress in a way that works for you is an important step towards success. In this video, learn about some of the different tracking approaches, and choose one that fits your style and your goals!
Step 3: Routines for Success
Step 3: Routines for Success
Discover how our behavior patterns and habits shape so much of our physical and mental wellbeing, including our weight. By using behavior science to your advantage, you can set up positive, healthy habits that will help you turn the corner to losing weight – that you'll actually look forward to!
Step 4: Prepare Healthy Meals
Step 4: Prepare Healthy Meals
Join Chris & Kara for some Nutrition 101 to help you make more informed meal choices in this next important step. You'll learn the basics of the 3 macronutrients, and how to balance a plate for optimal whole-food nutrition that makes you feel full and avoids sugary, processed foods that contribute to weight gain.
Step 5: Move More
Step 5: Move More
All movement is good movement, and more of it will help you on your way towards losing weight. In this video, you'll learn how to plan realistic fitness goals for your level, and even do a follow along with Kara for a quick movement break to get your blood flowing!
Step 6: Avoid Common Pitfalls
Step 6: Avoid Common Pitfalls
Losing weight is difficult, and it's natural to hit roadblocks or feel discouraged. An important step in continuing your journey long enough to see results is sticking with it through the hard times. Join Kara to look out for the common pitfalls, and set yourself up to excel through them!
Step 7: Hold Yourself Accountable
Step 7: Hold Yourself Accountable
Sharing your successes – and your struggles! – is an important part of holding yourself accountable to the weight loss goals you set out to achieve. Find inspiration for creating accountability, whether it's with family, friends, a virtual community, or yourself!
Week 2: Check in on Your Goals
Week 2: Check in on Your Goals
Welcome to week 2 of your Sustainable Weight Loss journey! It may still feel like a long road ahead, but each week Chris & Kara will be checking in with you and reminding you of the important steps that will help you achieve your goal. Today, revisit the goals you set last week, dive deeper into the psychology of goal-setting and finding motivation.
Week 3: Keep Up Your Tracking
Week 3: Keep Up Your Tracking
Ready to tackle week 3 of your weight loss journey! Join Chris for a reminder of the importance of tracking your progress, especially as you progress into later weeks and may start to hit some road bumps. He'll share inspiration of some softer, less traditional ways to measure fitness and achieve small wins that will help you keep going full speed ahead!
Week 4: Sticking to Routines
Week 4: Sticking to Routines
As you begin another week, remember that tiny healthy habits form the basis of the larger routines that are driving your progress. When the going gets tough, revisit your routines and take a fresh look at new habits you can add or ones you can adjust to make your routines more rewarding and continue making progress towards your weight loss goals.
Week 5: Stay Inspired with Healthy Meals
Week 5: Stay Inspired with Healthy Meals
Eating healthy can be one of the most daunting parts of losing weight if you're not big on cooking – but in this video, Chris shares some quick tips to make simple, delicious, and healthy meals without the long ingredient lists!
Week 6: Get in that Movement
Week 6: Get in that Movement
If you didn't have an established exercise routine before starting this journey, finding on that fits your lifestyle and sticking to it for the long term is a big undertaking. It's easy to shoot to high and burn out, so in this video, join Kara to bring it back to basics with inspiration for fitting more movement into the natural rhythm of your day.
Week 7: Keep Avoiding Pitfalls
Week 7: Keep Avoiding Pitfalls
You're making incredible progress to stick with the program this long, and we hope the weekly check-ins have been helping you stay on track! Today, join Kara to reflect back on some of the trials and tribulations of the journey behind us, and how to successfully navigate them on the remaining journey ahead.
Week 8: Accountability for the Win!
Week 8: Accountability for the Win!
In this last video of Sustainable Weight Loss – even if your own weight loss journey still continues on longer – join Chris for a positive reminder of the importance of accountability to yourself and to your support system of people who want to see you succeed and achieve your best self!
Sustainable Weight Loss Q&A and Check-In
Sustainable Weight Loss Q&A and Check-In
This is a recording of a live Q&A session and check-in from Nov. 23, 2021 – week 3 of the first cohort of Sustainable Weight Loss. Whether you were able to attend or not, watch the session to hear Chris and Kara share tips for the holiday season and strategies for when the going gets tough in later weeks. They also answer questions from users just like you, on topics such as intermittent fasting, how medical issues affect weight loss, and more.
At a Glance
All Levels
8 weeks
8 mins average length
Benefits
•Lose Weight
•Learn Basics
•Eat Healthy
Related Programs
Eat Less Sugar ChallengeMediterranean EatingNutrition for Sheltering in Place
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