21-21 Fitness Plan
Fitness & Nutrition Plan
Lose Weight For Good
- Demographic Profile
What's your height and weight?
What is your ideal weight that you want to reach?
Great! You just set your first goal!
(You can always change this goal later.)
What is your gender?
Are you pregnant?
What is your age?
What is your age?
Want to reach an ideal weight between -8 kg and 12 kg need a slightly different strategy depending on their current lifestyle. Which best describes you?
My diet and activity need a lot of work
I have some healthy habits
I mostly eat well and stay active
We’ve got you covered!
We’ll start with small, realistic goals.
(Those small changes add up!)
You’re probably doing better than you think!
We’ll help you identify what’s working and how to stick with it!
We’ll dig into what’s working (and what isn’t) and go from there.
What is your main reason for wanting to lose weight? (Please choose what is most important)
Improve physical appearance
Engage more with family
Feel better day-to-day
Which of the below best describes your current priorities?
I am only focused on losing weight
I'd like to gain some muscle while I lose fat
Gaining muscle is more important to me than losing fat
Do you have any significant back issues?
Are you at risk of any of the following?
Heart Disease or Stroke
High Blood Pressure
Have you ever been diagnosed with or received treatment for diabetes?
Did you play sports or follow any other structured activity routine growing up?
Your environment plays a major role in your ability to lose weight. Which best describes the area you live in?
A major city
Now let’s customize your plan.
Please take your time when answering. Each response is used to create your personalized program.
Have any life events led to weight gain in the last few years? Choose all that apply
Marriage or Relationship
Busier work & family life
Stress or Mental Health
Medication or Hormonal Disorder
None of the above
How long has it been since you were at your ideal weight?
0 - 6 months
6 months - 12 months
1 - 3 years
More than 3 years
Which of the following weight loss programs have you used in the past 12 months?
WW (Weight Watchers)
Have you attempted any of the following in the past to help lose weight?
Paid meal plans
Prescription medication or procedure
None of the above
Do you relate to the statement below? “I know what I should be doing to lose weight, but I need a way to do it that fits into MY life.”
Here’s the thing:
When a diet lays down the law, it can be frustrating. Everything ends up being harder than it should be. Welcome to something different. The good news is, Fitcru is not a “one-diet-fits-all” plan. Fitcru is about you and your goals..
Has your weight ever affected your ability to socialize or engage with friends and family?
Do you relate to the statement below? “I need some outside motivation. When I am feeling overwhelmed, it can be easy to give up.”
No one is perfect. (Except maybe Beyonce.)
Fitcru tools and curriculum give you motivation when you need it, and forgiveness when you start trying to blame yourself.
Do you relate to the statement below? “I have been thinking about weight loss for a while, but life is so busy I find myself putting convenience first.”
Ten minutes a day. That’s all Fitcru asks. (We’re serious about small changes leading to big results.)
What area do you want to focus on first in your plan?
Building good habits
Other - Please provide additional information below
Do you relate to the following statement: “I am looking for a weight loss plan that does not involve working out"
Do you have any dietary restrictions or food allergies?
Noom uses behavioral therapy to help you achieve sustained weight loss. When it comes to Cognitive Behavioral Therapy to you are:
Great! You should know what we’re all about. Let’s see if we can show you something new
Understanding how your emotions change over time helps us customize your program. How has your motivation to lose weight changed over time?
It stays consistent
It ebbs and flows
I'm still finding it
Let’s better understand your current state of mind. At this moment, how motivated are you to reach your target weight?
Taking it easy
When it comes to your weight loss goal, what’s on your mind?
I have a specific need and goal
I want to take care of myself
I'm looking for something new
Noom uses psychology to understand your eating habits and personalize your plan. When do you typically feel an urge to grab a snack?
Late at night
What typically triggers your urge to snack and nibble?
Food around me
Other people snacking
There are a million and one reasons you might have trouble controlling your triggers. We’ll help you figure out why, so you can change this.
Feeling empowered is key to sustained behavior change and weight loss. As we build your weight loss plan, what else do you want to explore?
How busy are you on an average day?
I barely have any time for myself
I’m busy but try to reserve some time each day to relax and unwind
I’m not too busy and keep time open for different things
My schedule is fairly open and flexible
Is it common for you to have one or more alcoholic beverages at the end of the day?
Which of the below describes your current status?
Married with kids
In a relationship
This is your plan, designed to work at your pace. So knowing you, as only you can, which pace would you prefer?
As fast as possible
Slow and steady wins the race
Somewhere in between the two
A goal without a plan is just a wish.
Did you know… Setting small goals allows for more frequent wins.
Reaching these goals keeps you motivated.
Staying motivated helps you crush more goals.
So let’s do this…
In addition to your weight loss goal, what’s a goal you would like to achieve with your program?
Run a 5k
Be able to do outdoor activities
Feel comfortable and confident in my body