The Biggest Loser Challenge is a popular weight loss program designed to help participants achieve their fitness goals through accountability and structured planning. Originating from the hit TV show, this challenge has evolved into a community-driven initiative, often conducted in workplaces or online groups. The program typically lasts 12 weeks, focusing on healthy eating, regular exercise, and mindset changes. Its success lies in fostering accountability and camaraderie, making it an effective way to kickstart a healthier lifestyle.

Registration and Participation Rules

Registration for the Biggest Loser Challenge typically involves completing an official form, which can be downloaded as a PDF online. Participants must provide basic information, health details, and agree to the challenge rules. Eligibility criteria include being at least 18 years old and having a BMI above a certain threshold. Teams or individual entries are allowed, with weekly weigh-ins mandatory. The challenge duration is usually 12 weeks, and participants must adhere to the rules to remain eligible for prizes and recognition.

2.1. Registration Process

Registering for the Biggest Loser Challenge involves a straightforward process designed to ensure participants are prepared for the program. The first step is to obtain the official Biggest Loser Challenge Rules PDF, which outlines all requirements and guidelines. This document is readily available online and serves as a comprehensive guide for both new and returning participants.

Once the rules are understood, the next step is to complete the registration form. This form typically includes personal details such as name, contact information, and health statistics. Participants may also need to provide a starting weight, which will be used to track progress throughout the challenge. For team entries, each member must submit their own form to ensure individual accountability.

After completing the form, participants must submit it to the challenge organizer. This can often be done electronically, though some organizers may require a printed copy. Submission deadlines are strictly enforced, so it’s crucial to register on time to secure a spot in the program.

Upon successful registration, participants receive a confirmation email with additional resources, including dietary advice, workout plans, and tips for staying motivated. This support system is designed to help participants achieve their weight loss goals effectively. The challenge’s structure emphasizes accountability, making the registration process a critical first step toward success.

Overall, the registration process for the Biggest Loser Challenge is streamlined to ensure a smooth transition into the program. By following the outlined steps and adhering to the rules, participants can set themselves up for a successful and transformative experience.

2.2. Required Forms and Templates

Participating in the Biggest Loser Challenge requires completing several essential forms and templates to ensure a smooth and organized experience. The primary document is the Biggest Loser Challenge Rules PDF, which outlines all guidelines, expectations, and requirements for participants. This document is crucial as it provides detailed information about the challenge’s structure, including weight loss tracking, dietary recommendations, and participation rules.

Beyond the rules document, participants are often required to submit a registration form that includes personal details, health information, and initial weight measurements. This form helps organizers track progress and ensure accountability throughout the challenge. Additionally, some challenges may require a waiver or liability form to be signed, especially if physical activities or specific diet plans are involved.

For teams, a team registration template may be necessary to list all members and assign a team captain. This template ensures that each team member is accountable and that the group can collectively track their progress. Furthermore, weekly or bi-weekly progress tracking sheets are often provided to monitor weight loss, diet adherence, and exercise routines. These sheets help participants stay motivated and on track.

All required forms and templates can typically be found on the challenge’s official website or through the organizer. Many challenges also offer video instructions or guides to help participants complete these forms accurately. Ensuring all documents are filled out correctly and submitted on time is vital for a successful experience in the Biggest Loser Challenge.

Weight Loss and Diet Plan

The Biggest Loser Challenge emphasizes sustainable weight loss through a combination of healthy eating, regular physical activity, and mindset changes. The diet plan is designed to promote gradual and consistent weight loss, typically 1-2 pounds per week, to ensure long-term success. Participants are encouraged to focus on nutrient-dense foods, including lean proteins, whole grains, fruits, and vegetables, while minimizing processed foods and sugary snacks.

A key component of the diet plan is portion control. Participants are advised to eat smaller, more frequent meals throughout the day to keep metabolism active and prevent overeating. Meal prepping is also recommended to stay on track and avoid last-minute unhealthy choices. Additionally, staying hydrated by drinking plenty of water is emphasized, as it helps suppress appetite and support overall health.

Physical activity plays a crucial role in the challenge. Participants are encouraged to engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training sessions. This combination helps burn calories, build muscle, and improve overall fitness. Many participants also incorporate group workouts or fitness classes to stay motivated and accountable.

Mindset is another critical factor in the Biggest Loser Challenge. Participants are encouraged to set realistic goals, track their progress, and celebrate small victories along the way. Support systems, such as group meetings or online forums, are often utilized to help participants stay motivated and overcome challenges. The program also emphasizes the importance of self-care, including adequate sleep and stress management, to support weight loss efforts.

Overall, the Biggest Loser Challenge provides a comprehensive approach to weight loss that goes beyond diet and exercise. By focusing on sustainable habits and mental well-being, participants are equipped with the tools they need to achieve their goals and maintain a healthier lifestyle long after the challenge ends.

The Noom Diet Plan is a personalized weight loss program offering a structured approach to healthy eating and behavior change through its app and resources.
The free PDF guide provides an overview of the plan, including food categorization, calorie density principles, and practical tips for sustainable weight loss.
It serves as a helpful starting point for understanding the program’s core concepts without the app, making it accessible to everyone.
This resource is ideal for those looking to explore the Noom Diet before committing to the full subscription.
The guide emphasizes long-term lifestyle changes over quick fixes, aligning with Noom’s holistic approach to health and wellness.
It also includes sample meal ideas and tracking methods to support users in their journey.
The PDF is a valuable tool for anyone interested in the Noom Diet’s science-backed strategies for achieving and maintaining a healthy weight.
By focusing on education and mindfulness, the guide helps users build a stronger relationship with food and their eating habits.
It is a comprehensive yet concise introduction to the Noom Diet Plan, making it easier for newcomers to understand and implement the program’s principles effectively.
The free PDF is widely available online and is often recommended as a first step for those considering the Noom Diet.
It provides a clear roadmap for integrating the diet’s key features into daily life, ensuring a smooth transition for users.
Overall, the Noom Diet Plan Free PDF is a practical and informative resource that sets the foundation for a successful weight loss journey.
It is designed to empower individuals with the knowledge and tools they need to make lasting changes to their diet and lifestyle.
The guide is particularly useful for those who prefer a self-guided approach or want to learn more about the program before fully engaging with the app.
By leveraging the insights provided in the PDF, users can make informed decisions about their health and wellness goals.
The Noom Diet Plan Free PDF is a testament to the program’s commitment to accessibility and user education.
It embodies the program’s philosophy of combining nutrition science with psychological insights to promote sustainable weight loss.
For anyone curious about the Noom Diet, the free PDF is an excellent way to gain a deeper understanding of its benefits and implementation.
It is a valuable resource that complements the app experience and supports users in achieving their health objectives.
The guide is regularly updated to reflect the latest advancements in nutrition and behavioral science, ensuring users receive the most current and effective advice.
By downloading the Noom Diet Plan Free PDF, individuals can take the first step toward a healthier, more balanced lifestyle.
It is an essential tool for anyone seeking to transform their relationship with food and embrace a more mindful approach to eating.
The PDF is a reflection of Noom’s dedication to helping users achieve their weight loss goals through education, support, and personalized guidance.
It is a must-have resource for anyone interested in the Noom Diet Plan and its proven strategies for sustainable weight management.
The guide is designed to inspire and motivate users to take control of their health journey with confidence and clarity.
With the Noom Diet Plan Free PDF, the path to a healthier future is just a download away.
It is a powerful starting point for anyone ready to embrace the Noom Diet’s innovative approach to weight loss and overall wellness.
The PDF is a comprehensive introduction to the Noom Diet Plan, offering users a clear and actionable roadmap for success.
It is a vital resource that bridges the gap between curiosity and commitment, helping users make informed decisions about their health.
The Noom Diet Plan Free PDF is a testament to the program’s emphasis on accessibility and user empowerment.
It is a valuable tool for anyone looking to understand and implement the Noom Diet’s principles in their daily life.
By providing a wealth of information in a concise and easy-to-follow format, the PDF makes the Noom Diet more approachable for everyone.
It is an excellent resource for those who want to learn about the plan’s benefits and features without immediately subscribing to the app.
The guide is a perfect introduction to the Noom Diet’s unique blend of nutrition and psychology, designed to help users achieve their weight loss goals.
The Noom Diet Plan Free PDF is a practical and insightful resource that sets users up for success on their health and wellness journey.
It is a must-have for anyone interested in the Noom Diet and its innovative approach to sustainable weight loss.
The PDF is a powerful tool that empowers users with the knowledge and strategies they need to transform their relationship with food and their body.
It is a comprehensive guide that aligns with the Noom Diet’s mission of helping individuals achieve a healthier, more balanced lifestyle.
The Noom Diet Plan Free PDF is an essential resource for anyone looking to embark on a successful weight loss journey with confidence and clarity.
It is a valuable introduction to the program’s core principles and practices, making it easier for users to integrate the diet into their daily routine.
The guide is a testament to Noom’s commitment to providing accessible, high-quality resources that support users in achieving their health and wellness goals.
The Noom Diet Plan Free PDF is a must-have for anyone interested in exploring the program’s benefits and features in a self-guided format.
It is a practical and informative resource that sets the stage for a successful and sustainable weight loss experience.
By offering a wealth of information in a clear and concise manner, the PDF helps users make informed decisions about their health journey.
The Noom Diet Plan Free PDF is a powerful tool for anyone looking to understand and implement the program’s principles for achieving a healthier lifestyle.
It is a valuable resource that complements the app experience and supports users in their quest for sustainable weight loss and improved wellness.
The guide is designed to inspire and empower users to take control of their health, offering a comprehensive introduction to the Noom Diet’s innovative approach.
The Noom Diet Plan Free PDF is a must-have for anyone interested in transforming their relationship with food and embracing a more mindful eating habit.
It is a testament to Noom’s dedication to providing accessible, high-quality resources that support users in achieving their health and wellness objectives.
The PDF is a powerful starting point for anyone ready to explore the Noom Diet and its proven strategies for sustainable weight management.
It is a comprehensive guide that offers users a clear and actionable roadmap for implementing the diet’s core principles in their daily lives.
The Noom Diet Plan Free PDF is an essential resource for anyone looking to understand and embrace the program’s unique approach to weight loss and overall wellness.
It is a valuable tool for those who want to make informed decisions about their health journey and achieve lasting results.
By providing a wealth of information in a concise and easy-to-follow format, the PDF makes the Noom Diet more accessible and approachable for everyone.
The Noom Diet Plan Free PDF is a must-have for anyone interested in the program’s benefits and features, offering a practical introduction to its core concepts.
It is a powerful resource that empowers users with the knowledge and strategies they need to succeed on their health and wellness journey.
The guide is a testament to Noom’s commitment to helping users achieve their weight loss goals through education, support, and personalized guidance.
The Noom Diet Plan Free PDF is an excellent starting point for anyone looking to explore the program’s innovative approach to sustainable weight loss.
It is a comprehensive resource that provides users with the tools and insights they need to transform their eating habits and improve their overall health.
The PDF is a valuable introduction to the Noom Diet’s unique blend of nutrition science and psychological insights, designed to help users achieve lasting results.
It is a must-have for anyone interested in understanding and implementing the program’s principles for a healthier, more balanced lifestyle.
The Noom Diet Plan Free PDF is a practical and informative resource that sets users up for success on their weight loss journey.
It is a testament to Noom’s dedication to providing accessible, high-quality resources that support users in achieving their health and wellness goals.
The guide is a powerful tool for anyone looking to make informed decisions about their health and embrace the Noom Diet’s innovative approach to weight loss.
The Noom Diet Plan Free PDF is an essential resource for anyone interested

1.1 What is the Noom Diet Plan?

The Noom Diet Plan is a personalized weight loss program available through a mobile app, focusing on sustainable lifestyle changes. It categorizes foods into green, yellow, and orange lists based on calorie density and nutritional value. The plan emphasizes mindful eating and understanding hunger cues, combining nutrition science with psychological insights. A free PDF guide offers an introduction to its core principles, including food lists, calorie density, and practical tips for weight loss. It serves as a helpful starting point for those exploring the program.

1.2 Key Features of the Noom Diet Plan

The Noom Diet Plan offers a unique approach to weight loss through personalized coaching, food categorization, and psychological insights. It divides foods into green, yellow, and orange lists based on calorie density and nutritional value. The app provides daily calorie budgets, meal planning tools, and progress tracking. A key feature is its focus on mindful eating and understanding hunger cues. Additionally, the free PDF guide includes sample meal plans and practical tips, making it accessible for those new to the program. These features promote sustainable lifestyle changes rather than quick fixes.

Core Principles of the Noom Diet Plan

The Noom Diet Plan focuses on food categorization, calorie density, and psychological approaches to eating, promoting sustainable weight loss through education and mindful habits.

2.1 Food Categorization: Green, Yellow, and Orange Lists

The Noom Diet Plan organizes foods into three lists: Green, Yellow, and Orange, based on calorie density and nutritional value.
Green foods, like vegetables and whole grains, are low in calories and high in nutrients, encouraging frequent consumption.
Yellow foods, such as lean proteins and whole grains, are moderate in calories and should be eaten in balanced portions.
Orange foods, including processed items and sweets, are high in calories and low in nutrients, meant to be eaten sparingly.
This system helps users make informed choices, promoting healthier habits.
The free PDF guide provides printable versions of these lists for easy reference.
This categorization is central to Noom’s approach, guiding users toward nutrient-dense meals without strict restrictions.
It emphasizes mindful eating and portion control, fostering a balanced diet.
The lists are designed to be flexible, allowing users to enjoy a variety of foods while prioritizing health.
By focusing on calorie density, the plan helps users feel satisfied while maintaining a calorie deficit for weight loss.
The Green, Yellow, and Orange system is a key tool in Noom’s strategy to redefine the user’s relationship with food.
It encourages a gradual shift toward healthier choices, making sustainable weight loss more achievable.
The free PDF guide outlines these categories in detail, offering a clear roadmap for meal planning and decision-making.
This approach ensures that users can apply the principles of the Noom Diet Plan effectively, even without the app.
The food categorization system is a cornerstone of Noom’s philosophy, blending nutrition science with practical guidance for everyday eating.
It empowers users to make smarter food choices, leading to lasting changes in their diet and lifestyle.
The Green, Yellow, and Orange lists are a simple yet effective way to navigate the complexities of healthy eating, making the Noom Diet Plan accessible to all.
By leveraging this system, users can create balanced meals that align with their weight loss and wellness goals.
The free PDF guide serves as a handy companion, ensuring users always have a reference for making informed food decisions.
This categorization method is a testament to Noom’s focus on education and long-term success, rather than quick fixes or fad diets.
It is a fundamental aspect of the Noom Diet Plan, designed to help users build a healthier and more mindful relationship with food.
The Green, Yellow, and Orange lists are a practical and intuitive way to approach weight loss, emphasizing quality over quantity.
They provide a clear framework for users to make better choices, supporting their journey toward a healthier lifestyle.
The free PDF guide ensures that users can easily incorporate these principles into their daily routines, making the Noom Diet Plan a sustainable choice for long-term success.
The food categorization system is a powerful tool in Noom’s arsenal, helping users achieve their weight loss goals while enjoying a variety of delicious and nutritious foods.
It is a key feature of the Noom Diet Plan, offering a structured yet flexible approach to healthy eating.
The Green, Yellow, and Orange lists are a simple yet effective way to guide users toward healthier habits, making the Noom Diet Plan a popular choice for those seeking sustainable weight loss.
The free PDF guide provides a comprehensive overview of these categories, ensuring users have the resources they need to succeed.
This system is a cornerstone of Noom’s approach, blending nutrition science with practical advice to empower users on their health journey.
The Green, Yellow, and Orange lists are a valuable tool for anyone looking to improve their diet and lifestyle, offering a clear and actionable roadmap for success.
The free PDF guide is an essential resource for understanding and implementing Noom’s food categorization system, making it easier for users to make informed decisions.
This approach ensures that users can enjoy a wide range of foods while maintaining a balanced and nutritious diet, a key principle of the Noom Diet Plan.
The Green, Yellow, and Orange lists are a testament to Noom’s commitment to providing accessible, high-quality resources for sustainable weight loss.
They offer a practical and intuitive way to approach healthy eating, helping users achieve their goals without feeling deprived.
The free PDF guide is a valuable companion for anyone exploring the Noom Diet Plan, offering a clear and concise explanation of the food categorization system.
This system is a fundamental aspect of Noom’s philosophy, emphasizing education and mindful eating to promote long-term success.
The Green, Yellow, and Orange lists are a simple yet powerful tool for transforming one’s relationship with food, a key component of the Noom Diet Plan.
The free PDF guide ensures that users can easily incorporate these principles into their daily lives, supporting their journey toward a healthier lifestyle.
The food categorization system is a cornerstone of Noom’s approach, offering a structured yet flexible way to approach weight loss and wellness.
It is a key feature of the Noom Diet Plan, designed to help users make informed choices and build healthier habits.
The Green, Yellow, and Orange lists are a practical and effective way to guide users toward sustainable weight loss, emphasizing quality and balance in their diet.
The free PDF guide provides a comprehensive overview of these categories, ensuring users have the tools they need to succeed.
This system is a testament to Noom’s focus on education and long-term success, offering a clear and actionable roadmap for users.
The Green, Yellow, and Orange lists are a valuable resource for anyone looking to improve their diet and lifestyle, aligning with Noom’s holistic approach to health and wellness.
The free PDF guide is an essential tool for understanding and implementing the food categorization system, making it easier for users to make informed decisions.
This approach ensures that users can enjoy a variety of delicious and nutritious foods while maintaining a balanced diet, a key principle of the Noom Diet Plan.
The Green, Yellow, and Orange lists are a powerful tool for transforming one’s relationship with food, offering a practical and intuitive guide to healthy eating.
The free PDF guide provides a clear and concise explanation of these categories, ensuring users can apply the principles effectively.
This system is a fundamental aspect of Noom’s philosophy, emphasizing education and mindful eating to promote sustainable weight loss.
The Green, Yellow, and Orange lists are a simple yet effective way to approach healthy eating, helping users achieve their goals without feeling restricted.
The free PDF guide is a valuable resource for anyone exploring the Noom Diet Plan, offering a comprehensive overview of the food categorization system.
This approach ensures that users can make informed choices and build healthier habits, aligning with Noom’s focus on long-term success.
The Green, Yellow, and Orange lists are a key feature of the Noom Diet Plan, offering a structured yet flexible way to approach weight loss and wellness.
They provide a clear framework for users to make better choices, supporting their journey toward a healthier lifestyle.
The free PDF guide is an essential tool for understanding and implementing the food categorization system, making it easier for users to succeed.
This system is a testament to Noom’s commitment to providing accessible, high-quality resources for sustainable weight loss;
The Green, Yellow, and Orange lists are a practical and effective way to guide

2.2 Calorie Density and Its Role in Weight Loss

Calorie density, a key concept in the Noom Diet Plan, refers to the number of calories per unit of food.
Foods with low calorie density, like vegetables, provide fewer calories but more volume, helping you feel full without overeating.
Noom emphasizes choosing low-calorie-density foods to support weight loss while maintaining satisfaction.
This approach encourages mindful eating and portion control, making it easier to create a calorie deficit.
The free PDF guide explains how to identify and incorporate these foods into your diet for sustainable weight loss.
By focusing on calorie density, Noom helps users make informed choices that promote long-term success.
This strategy aligns with Noom’s holistic approach to weight loss, combining nutrition science with practical advice.
The guide provides tips on meal planning and tracking to maximize the benefits of low-calorie-density foods.
This method is central to Noom’s philosophy of empowering users with knowledge to achieve their health goals.
Calorie density is a powerful tool in the Noom Diet Plan, helping users lose weight naturally and maintain a balanced diet.
The free PDF offers a clear understanding of this concept, ensuring users can apply it effectively.
By prioritizing foods with low calorie density, users can enjoy satisfying meals while supporting their weight loss journey.
This approach is a cornerstone of Noom’s strategy for sustainable and healthy weight management.
The free PDF guide is an excellent resource for learning how to use calorie density to your advantage.
It provides practical insights and strategies to help users make healthier choices.
Calorie density is a key factor in Noom’s success, offering a science-backed method for achieving and maintaining a healthy weight.
The free PDF ensures users have the tools they need to understand and implement this concept effectively.
By focusing on calorie density, Noom helps users create a diet that is both nutritious and satisfying, leading to lasting results.
This approach is a testament to Noom’s commitment to providing evidence-based strategies for weight loss.
The free PDF guide is an essential resource for anyone looking to leverage calorie density for a healthier lifestyle.
It offers a clear and actionable roadmap for integrating this concept into daily meals.
Calorie density is a fundamental aspect of the Noom Diet Plan, empowering users to make informed food choices.
The free PDF ensures users can apply this knowledge to achieve their weight loss goals.
By understanding calorie density, users can create balanced meals that support their health and wellness objectives.
This strategy is a key component of Noom’s holistic approach to weight loss and overall health.
The free PDF guide provides a comprehensive overview of calorie density and its role in the Noom Diet Plan.
It is a valuable resource for anyone seeking to understand and apply this concept for sustainable weight loss.
Calorie density is a powerful tool in the Noom Diet Plan, helping users achieve their goals without feeling deprived.
The free PDF offers practical advice and insights to support users on their health journey.
By focusing on calorie density, Noom provides a science-backed approach to weight loss that is both effective and sustainable.
The free PDF guide is an excellent starting point for anyone looking to understand this key concept.
It provides a clear and concise explanation of calorie density and its role in the Noom Diet Plan.
This resource is essential for users who want to make informed choices and achieve lasting results.
Calorie density is a cornerstone of Noom’s strategy for healthy weight management.
The free PDF guide ensures users can apply this concept to their daily meals.
By leveraging calorie density, users can create a diet that is both nutritious and satisfying, leading to long-term success.
This approach is a testament to Noom’s commitment to providing evidence-based strategies for weight loss.
The free PDF is a valuable tool for anyone seeking to understand and implement calorie density in their diet.
It offers a practical and insightful guide to achieving a healthier lifestyle.
Calorie density is a key factor in the Noom Diet Plan, helping users achieve their weight loss goals naturally.
The free PDF ensures users have the knowledge and resources they need to succeed.
By focusing on this concept, users can create a balanced and satisfying diet that supports their health objectives.
This strategy is a fundamental aspect of Noom’s holistic approach to weight loss and wellness.
The free PDF guide is an essential resource for anyone exploring the Noom Diet Plan.
It provides a comprehensive understanding of calorie density and its role in achieving sustainable weight loss.
Calorie density is a powerful tool in the Noom Diet Plan, offering users a science-backed method for healthy weight management.
The free PDF guide is a must-have for anyone looking to apply this concept effectively.
It offers practical advice and insights to support users on their health journey.
By understanding calorie density, users can make informed choices that promote long-term success.
This approach is a cornerstone of Noom’s philosophy, blending nutrition science with practical guidance.
The free PDF is a valuable resource for anyone seeking to achieve a healthier lifestyle.
Calorie density is a key component of the Noom Diet Plan, helping users lose weight naturally and maintain a balanced diet.
The free PDF guide provides a clear and actionable roadmap for integrating this concept into daily meals.
By leveraging calorie density, users can enjoy satisfying meals while supporting their weight loss journey.
This strategy is a testament to Noom’s commitment to providing evidence-based strategies for sustainable weight loss.
The free PDF is an excellent starting point for anyone looking to understand and apply calorie density in their diet.
It offers a practical and insightful guide to achieving a healthier lifestyle.
Calorie density is a fundamental aspect of the Noom Diet Plan, empowering users to make informed food choices.
The free PDF ensures users can apply this knowledge to achieve their weight loss goals.
By focusing on calorie density, users can create balanced meals that support their health and wellness objectives.
This approach is a key component of Noom’s holistic approach to weight loss and overall health.
The free PDF guide provides a comprehensive overview of calorie density and its role in the Noom Diet Plan.
It is a valuable resource for anyone seeking to understand and apply this concept for sustainable weight loss.
Calorie density is a powerful tool in the Noom Diet Plan, helping users achieve their goals without feeling deprived.
The free PDF offers practical advice and insights to support users on their health journey.
By understanding calorie density, users can make informed choices that promote long-term success.
This strategy is a cornerstone of Noom’s philosophy, blending nutrition science with practical guidance.
The free PDF is a valuable resource for anyone seeking to achieve a healthier lifestyle.
Calorie density is a key component of the Noom Diet Plan, helping users lose weight naturally and maintain a balanced diet.
The free PDF guide provides a clear and actionable roadmap for integrating this concept into daily meals.
By leveraging calorie density, users can enjoy satisfying meals while supporting their weight loss journey.
This strategy is a testament to Noom’s commitment to providing evidence-based strategies for sustainable weight loss.
The free PDF is an excellent starting point for anyone looking to understand and apply calorie density in their diet.
It offers a practical and insightful guide to achieving a healthier lifestyle