Survey on how to loose weight in 3 months : Comperhensive guidance

 Section 1: Personal Information

• Age: _____
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• Gender: _____
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• Height (in cm or ft/in): _____
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• Current Weight (in kg or lbs): _____
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• Target Weight (in kg or lbs): _____

Have you attempted weight loss before? (Yes/No)

If yes, what methods have you tried? (Dieting, Exercise, Supplements, Medical Assistance, Other)

What is your primary motivation for losing weight? (Health, Appearance, Fitness, Medical Reasons, Other)

Section 2: Current Lifestyle & Habits

How many meals do you eat per day? (1, 2, 3, More than 3)

Do you often eat processed or fast foods? (Yes/No)

How often do you consume sugary drinks or snacks? (Daily, Weekly, Rarely, Never)

Do you track your calorie intake? (Yes/No/Sometimes)

How many hours of sleep do you get per night? (Less than 5, 5-6, 7-8, More than 8)

How often do you engage in physical activity? (Never, Rarely, 1-2 times a week, 3-4 times a week, Daily)

What type of physical activity do you prefer? (Walking, Running, Weightlifting, Yoga, Other)

Do you experience stress frequently? (Yes/No/Sometimes)

How do you manage stress? (Exercise, Meditation, Eating, Other)

Do you have any medical conditions that affect weight management? (Yes/No, If yes, please specify)

Section 3: Weight Loss Plan & Preferences

Are you open to making dietary changes? (Yes/No/Maybe)

What kind of diet do you prefer? (Low-carb, Keto, Vegan, Mediterranean, Balanced Diet, Other)

Are you willing to track your daily calorie intake? (Yes/No)

Would you consider intermittent fasting? (Yes/No/Maybe)

How many minutes per day can you dedicate to exercise? (0, 10-20, 30-45, 1 hour or more)

Do you prefer home workouts or gym workouts? (Home, Gym, Both)

Would you consider working with a professional (Dietitian, Personal Trainer, Doctor)? (Yes/No)

What challenges do you anticipate in your weight loss journey? (Time, Motivation, Budget, Cravings, Other)

Comprehensive Guidance on Losing Weight in 3 Months

1. Set Clear Goals

• Define a realistic target weight.
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• Aim to lose 1-2 lbs (0.5-1 kg) per week.
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• Break goals into small, manageable steps.

2. Improve Your Diet

• Focus on whole, nutrient-dense foods (vegetables, lean protein, whole grains, healthy fats).
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• Reduce processed foods, refined sugars, and high-calorie snacks.
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• Drink plenty of water (2-3 liters daily).
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• Consider portion control and mindful eating techniques.

3. Incorporate Physical Activity

• Engage in a mix of cardio (walking, running, cycling) and strength training (weightlifting, resistance exercises).
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• Aim for at least 150 minutes of moderate exercise or 75 minutes of intense exercise per week.
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• Include daily movement (taking stairs, walking more).

4. Monitor Progress

• Track weight, measurements, and body fat percentage weekly.
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• Keep a food diary or use apps to monitor calorie intake and exercise.
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• Adjust goals based on progress.

5. Optimize Lifestyle Factors

• Ensure 7-9 hours of quality sleep per night.
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• Manage stress through meditation, deep breathing, or hobbies.
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• Stay consistent and patient with progress.

6. Stay Accountable & Motivated

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• Join a support group or find a workout buddy.
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• Reward milestones without using food as an incentive.
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• Remind yourself of your motivation daily.
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• Would you like any modifications or additions to the survey or guidance?