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, Mele, Nancy and 76 others started this program
At a Glance
All Levels
8 weeks
8 mins average length
Benefits
β€’Lose Weight
β€’Learn Basics
β€’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

πŸ“‰ Your journey continues, even on days without a video

3

πŸ—“ Stick to your routines for success

4

πŸ₯— Find healthy inspiration in Sue Mah's One-Pan Mediterranean Fish

5

πŸƒ Try a new workout with Pace & Go's HIIT Metcon Core: Remix

6

🀭 Slow and steady wins the race

7

πŸ‘« 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

πŸ₯… Remember your goals

3

πŸ—“ Increase resistance to some of those less healthy habits

4

πŸ₯™ Power up with Chris Mohr's Lunches for Peak Afternoon Performance

5

πŸšΆβ€β™€οΈ Get in movement with Ellen Barret's 20-Minute Cardio Walk

6

🀭 Flexibility is key to rebounding after a setback

7

πŸ‘¨β€πŸ‘§ 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

πŸ₯… Eyes on the prize

3

πŸ“‰ Weighing yourself once a week is a great way to track your progress

4

🍲 Try Jamie McFaden's Green Machine Power Protein Smoothie

5

πŸš΄β€β™‚οΈ Remix your workout with Pace & Go's HIIT Metcon Core: Remix

6

🀭 Treat cheat days and roadblocks as learning opportunities

7

πŸ‘©β€πŸ‘§β€πŸ‘¦ 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

πŸ₯… Remember the qualitative goals too

3

πŸ“‰ Build a Streak by Self-Reporting your activities in your Grokker profile!

4

πŸ—“ Reward yourself for following through on a healthy habit

5

πŸ‹οΈβ€β™€οΈ Start small with Celest Pereira's Afternoon Deskercise

6

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

7

πŸ‘¬ 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

πŸ₯… Let your goals be your motivation

3

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

4

πŸ—“ Your healthy routine is just tiny actions, stacked up over time

5

πŸ₯‘ 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

πŸ‘­ 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

πŸ₯… Go for the gold!

3

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

4

πŸ—“ 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

πŸŒοΈβ€β™€οΈ Short but invigorating movement with Toby Massenburg's Single Block HIIT Tabata

7

πŸ‘©β€πŸ‘©β€πŸ‘§β€πŸ‘¦ 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

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

3

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

4

πŸ—“ Share a small routine that's helped you with others!

5

πŸ₯— 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

At a Glance
All Levels
8 weeks
8 mins average length
Benefits
β€’Lose Weight
β€’Learn Basics
β€’Eat Healthy
Related Programs
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