Goal

Fat loss

Twelve weeks building three habits that actually survive: resistance training to keep muscle, more daily steps, and a modest tracked deficit. The app follows a seven-day average weight trend rather than reacting to any single weigh-in.

Who it's for

People who want to lose fat and keep it off, willing to train 3-4 times a week and log meals at a basic level.

Example program length: 12 weeks

The path

These phases show how this goal can develop over time.

Phase 1

Habit

No tightening in the opening phase. The job is attendance, more steps, and getting meals logged at all.

Phase 2

Steady deficit

A modest steady deficit, high protein, and loads still creeping up. This is where the trend line does most of its work.

Phase 3

Consolidation

Bring energy back toward maintenance while keeping training and steps. This is the part that decides whether the result sticks.

Example activities in the first phase

A starting plan could include:

3 full-body resistance sessions
Steps up to baseline plus 1,500
Log at least two meals a day