12 Week Weight Loss Exercise and Diet Program
Week 01 | Week 02 | Week 03 | Week 04 | Week 05 | Week 06
Week 07 | Week 08 | Week 09 | Week 10 | Week 11 | Week 12
Week 07 | Week 08 | Week 09 | Week 10 | Week 11 | Week 12
An Overview
The Seventh-day Wellness 12-Week Weight Loss Exercise and Diet Program can be done with a dedication to set aside between 15 and 30 minutes a day for exercise and a commitment to make and maintain simple life-style changes. This program will not meet the needs of all people; however, it is very effective for most. As with any exercise or diet program, you should always consult your healthcare professional before starting to see if this program is right for you and safe for you specifically.
Each week in the program will build upon the previous weeks' work. The level of difficulty will increase throughout the program. If at anytime you feel the program is becoming too difficult or strenuous or if you begin feeling worse rather than better, consult your healthcare professional right away and before continuing in the program. If the current week is too simple for you or is already part of your regular schedule, please feel free to progress to the next week at your own pace.
This program is divided into weeks because it will be easier to follow and set short-term goals to reach your long-term goal of weight loss. This allows time for new habits and routines to begin formation and is designed to ease you into a healthier lifestyle. With this said, move at your own pace. You know how you feel at each step and how much you can handle at one time. Your healthcare professional will be able to help you determine the pace that is right for you. Do not feel bad if you need to spend additional time on a (or each) week. On the other hand, do not feel bad about working ahead of the weekly program as well, it is wonderful if you have already implemented these practices into your daily routine. The most important thing is that you are continuing to work toward your goal!
Here is a list of beneficial supplies (optional) for this program:
- water bottle (bpa free is preferable)
- pedometer (something cheap is fine)
Start week one!
Each week in the program will build upon the previous weeks' work. The level of difficulty will increase throughout the program. If at anytime you feel the program is becoming too difficult or strenuous or if you begin feeling worse rather than better, consult your healthcare professional right away and before continuing in the program. If the current week is too simple for you or is already part of your regular schedule, please feel free to progress to the next week at your own pace.
This program is divided into weeks because it will be easier to follow and set short-term goals to reach your long-term goal of weight loss. This allows time for new habits and routines to begin formation and is designed to ease you into a healthier lifestyle. With this said, move at your own pace. You know how you feel at each step and how much you can handle at one time. Your healthcare professional will be able to help you determine the pace that is right for you. Do not feel bad if you need to spend additional time on a (or each) week. On the other hand, do not feel bad about working ahead of the weekly program as well, it is wonderful if you have already implemented these practices into your daily routine. The most important thing is that you are continuing to work toward your goal!
Here is a list of beneficial supplies (optional) for this program:
- water bottle (bpa free is preferable)
- pedometer (something cheap is fine)
Start week one!