Weight Management Starter

Small habits that protect muscle and support steady progress.

Reminder: Tools are for planning and organization, not medical advice. If symptoms feel urgent or severe, seek immediate care.

Pick one focus for the next 7 days

One focus beats five half-starts. Choose a single habit you can repeat.

Add protein at breakfast (most days)
10-minute walk after one meal (most days)
Add a vegetable to lunch or dinner (most days)
Two short strength sessions this week
Keep a consistent wake time (most days)

Your weekly tracker

Day	Did I do my focus habit?	Notes (optional)

Friendly reminder: If you’re losing weight unintentionally, feeling weak, or have a history of falls, talk with a clinician before pushing weight loss. In older adults, protecting muscle is a top priority.

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