Welcome
Maintaining a healthy weight is one of the most impactful things you can do for your longevity. This module will help you determine your goal weight, set realistic targets, and work with me to achieve sustainable weight loss.
📋 The Plan
We'll work together with 4-week check-ins, targeting 1 lb of weight loss per week. You'll focus on one lifestyle change at a time—only adding new goals if weight loss stalls.
Let's start by calculating your current BMI and determining your healthy weight range.
Step 1: Determine Your Goal Weight
We'll use BMI (Body Mass Index) to determine your healthy weight range. BMI is calculated from your height and weight and provides a general assessment of whether you're at a healthy weight.
Enter Your Information
Your BMI Results
🤔 Not sure BMI applies to you?
If you're muscular and doubt that BMI is an accurate reflection of your weight, I recommend determining your body fat percentage instead.
Goal body fat: Less than 20%
Options for measuring body fat:
- DEXA scan (gold standard) — an X-ray that can be done commercially for around $200
- InBody — available at some gyms, uses bioelectrical impedance
📊 The Evidence: BMI and Mortality Risk
Research consistently shows that BMI is strongly associated with mortality risk. The lowest mortality is observed at a BMI of 22.5-24.9.
Years of Life Lost by BMI Category:
- BMI 30-35 (Obese Class I): ~2-4 years
- BMI 35-40 (Obese Class II): ~5-6 years
- BMI 40-45 (Obese Class III): ~6.5 years
- BMI 45-50: ~8.9 years
- BMI 50-55: ~9.8 years
- BMI 55-60: ~13.7 years
Sources: Fontaine et al., JAMA 2003 · Kitahara et al., PLOS Medicine 2014 · Lancet Diabetes & Endocrinology 2018
Step 2: Your Weight Loss Plan
Your 4-Week Goal
1 lb per week × 4 weeks
Why 1 lb per week?
One pound per week is a sustainable pace for weight loss. Faster weight loss often leads to muscle loss and is difficult to maintain. At this pace, you'll lose about 50 lbs in a year if needed.
📅 The Schedule
- Weigh yourself once per week — same day, same time, same conditions
- Follow one lifestyle tip per month — we'll determine this together
- Check in with me every 4 weeks — remote or in-person visit
- Only add a new goal if weight loss stalls — if you're losing 1 lb/week, keep doing what's working!
🎯 Critical: Schedule Your Follow-Up
Accountability and urgency are essential for weight loss success. Schedule a remote or in-person visit with me at 4-week intervals.
Step 3: Assess Your Current Diet
Now let's set your first 4-week goal. We'll start by assessing your alcohol intake, since reducing alcohol is often the most impactful first step for weight loss.
Your 4-Week Goal: Reduce Alcohol
🎯 Your Goal for the Next 4 Weeks
Reduce from X drinks/week
Alcohol is calorie-dense (about 100-150 calories per drink) and also increases appetite and reduces willpower. Cutting back to 7 or fewer drinks per week is often enough to trigger weight loss without any other changes.
✅ Tips to Cut Back on Alcohol
- Set specific alcohol-free days (e.g., no drinking Mon-Thu)
- Replace evening drinks with sparkling water, herbal tea, or non-alcoholic alternatives
- Don't keep alcohol at home — make it inconvenient
- Track your drinks in a journal or app
- Find an accountability partner or tell someone about your goal
- If you drink at social events, alternate each drink with a glass of water
📋 What Happens Next
- Work on this one goal for the next 4 weeks
- Weigh yourself weekly and track your drinks
- Return here in 4 weeks to log your check-in
- Book a follow-up visit with me: longevitylab.nyc
Alternative Goal: Meal Timing
Since reducing alcohol isn't your focus, let's move to the next most effective lifestyle change for weight loss.
🎯 Your Goal for the Next 4 Weeks
Eat 3 meals per day, with nothing after dinner
Limiting eating to three meals with no snacks naturally reduces calorie intake and gives your body time to process food between meals. Avoiding food after dinner is particularly impactful for weight loss.
✅ Tips for 3 Meals, No Snacks
- Make each meal satisfying with protein, fiber, and healthy fats
- Drink water or tea between meals if you feel hungry
- Set a "kitchen closed" time after dinner (e.g., 7pm)
- Brush your teeth right after dinner to signal eating is done
- Remove tempting snack foods from your home
- If you must snack, choose raw vegetables only
📋 What Happens Next
- Work on this one goal for the next 4 weeks
- Weigh yourself weekly
- Return here in 4 weeks to log your check-in
- Book a follow-up visit with me: longevitylab.nyc
4-Week Check-In: Alcohol Reduction
Welcome back! Let's see how you did with your alcohol reduction goal.
4-Week Check-In: Meal Timing
Welcome back! Let's see how you did with your meal timing goal.
🎉 Great Progress! Keep Going!
You're On Track!
You've lost weight and met your goal. Don't change anything—keep doing what's working!
✅ Your Goal for the Next 4 Weeks
Maintain your current approach.
📋 Next Steps
- Keep doing what you're doing — it's working!
- Continue weighing yourself weekly
- Schedule your next 4-week follow-up with me: longevitylab.nyc
Time to Add a New Goal
You've made progress on alcohol, but weight loss has stalled. Let's add the next lifestyle change.
🎯 Your NEW Goal for the Next 4 Weeks
Continue limiting alcohol AND add this new goal
Eat 3 meals per day, with nothing after dinner. Limiting eating windows naturally reduces calorie intake.
✅ Tips for 3 Meals, No Snacks
- Make each meal satisfying with protein, fiber, and healthy fats
- Drink water or tea between meals if you feel hungry
- Set a "kitchen closed" time after dinner (e.g., 7pm)
- Brush your teeth right after dinner to signal eating is done
- Remove tempting snack foods from your home
📋 Next Steps
- Continue your alcohol goal (≤7 drinks/week)
- Add the new goal (3 meals, no snacks)
- Weigh yourself weekly
- Schedule your next 4-week follow-up: longevitylab.nyc