Step 1: Set Your Weight Loss Goals
10:06
Fitness
Mind
Yoga
Cooking
More
Sign Up|Sign In
Click here to verify your phone number
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
At a Glance
All Levels
14 videos (Avg 8 min)
8 mins average length
Benefits
•Lose Weight
•Learn Basics
•Eat Healthy
▼
Week 1
▼
Week 2
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
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
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
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
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
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
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
At a Glance
All Levels
14 videos (Avg 8 min)
8 mins average length
Benefits
•Lose Weight
•Learn Basics
•Eat Healthy
Related Programs
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time