Triwell is a wellbeing tool: its plans are general guidance, do not constitute medical advice and do not diagnose, treat or prevent any disease. Talk to a healthcare professional before changing your diet, physical activity or treatment.
Sustainable Weight: Lose Body Fat Without Regaining It
A 16-week plan to lose fat gradually, eat everything, and keep the weight off.
Sustainable Weight is a 16-week programme to lose weight without the rebound effect: a moderate calorie deficit on a Mediterranean-style diet, progressive strength and cardio exercise, and psychological work to address emotional eating. Triwell's AI generates your menu and training each week, with a registered dietitian-nutritionist reviewing your progress and tailoring the plan with you. No miracle diets, no forbidden foods, and a final phase focused solely on maintaining your results.
Plan structure
Weeks 1–4 · Foundations
We calculate your needs and set a moderate calorie deficit: eating a little less than you burn, never going hungry. You'll start with the plate method, the Mediterranean approach (vegetables, pulses, fish, olive oil) and your first habit, weight and waist records.
Weeks 5–12 · Consolidation
Your menu gets more flexible with food swaps, we ensure enough protein to keep muscle, and you practise real-life situations: restaurants, events, tough weeks. Exercise steps up in strength and cardio, and the mental modules focus on managing triggers and emotional hunger.
Weeks 13–16 · Bounce-Back Protection
Gradually transition to eating without a calorie deficit, using strategies proven to help keep weight off: Mediterranean eating, regular activity, and relapse prevention. This phase is the difference between just another diet and real long-term change.
Continuous Support
The AI adjusts your menu and workouts weekly based on your records, and a dietitian-nutritionist reviews your case every fortnight. If you hit a plateau, get injured, or have a rough patch, your plan adapts to you—not the other way round.
What's included
- Flexible Mediterranean weekly menu generated by AI, with automatic shopping list and one planned social meal off-plan
- Moderate calorie deficit (~500 kcal/day) calculated using FESNAD-SEEDO guidelines, with enough protein to preserve muscle mass
- Fortnightly review with a registered dietitian-nutritionist who tailors your plan based on your real progress
- Progressive training: 2 x 40-minute strength sessions plus moderate cardio, scaling from 90 to over 250 minutes per week
- Weekly module of cognitive behavioural therapy: emotional eating, social meals, self-compassion after setbacks
- App-based tracking of weight, waist, adherence and mood, with weekly plan adjustments
Benefits
- Lose fat at a gradual rate that protects your muscle mass and energy, key to keeping weight off
- Enjoy all foods, with balance and no guilt—flexible Mediterranean eating, including restaurants and social meals
- Learn to tell emotional hunger apart from true hunger, and manage it with CBT tools rather than willpower
- Finish with 4 weeks dedicated solely to maintenance: you end the plan knowing how to continue on your own
Recommended for
Your typical week
Flexible Mediterranean menu with 3 meals plus 1–2 snacks daily, with moderate calorie deficit and 1.2–1.6 g/kg of protein; automatic shopping list; one planned off-plan social meal; weekly weigh-in and waist measurement under identical conditions; fortnightly review with your dietitian-nutritionist.
3–5 days of activity: two 40-minute full-body strength sessions (using dumbbells or just bodyweight) and 2–3 moderate cardio sessions of 30–45 minutes (brisk walk, cycling, cross-trainer), plus a step goal rising from 7,000 to 10,000 per day. Weekly total ramps up from about 90 to over 250 minutes.
A 10–15 minute cognitive behavioural therapy module each week (emotional hunger vs physical, managing triggers at home and shopping, social meals, self-compassion after slip-ups and relapse prevention) plus a 2-minute daily mood and fullness check-in via the app.
Qué puedes esperar
- Weekly weight tracking using a moving average: expect 0.4–0.5 kg per week with good adherence, in line with 5–8% of initial weight lost, which evidence links to cardiometabolic benefit over 16 weeks
- Weekly waist measurement under the same conditions, aiming for a reduction of 3–6 cm by the end of the programme
- Physical activity monitoring: gradual progress towards 150–250 minutes per week, with 2 strength sessions
- App-based adherence and mood tracking, aiming for around 80% completion of check-ins and stable weight (±1 kg) throughout the 4-week maintenance phase
Who this plan is NOT for
- People with a history or symptoms of eating disorders: tracking food and weight could be triggering
- Pregnant or breastfeeding women: active weight loss is not advised without medical oversight
- Uncontrolled diabetes, hypertension, cardiovascular, kidney, or liver disease, or weight-affecting medication, without prior medical approval
- Anyone wanting rapid, dramatic weight loss: this programme is deliberately gradual
- Under-18s
This plan is an educational habit-changing programme and does not replace medical care. If you have diabetes, high blood pressure, cardiovascular, kidney or liver disease, regularly take medication (including GLP-1s, corticosteroids or psychiatric medication), are pregnant or breastfeeding, or have a history of eating disorders, consult your doctor before starting and only follow the programme with professional supervision. Stop the programme and seek help if you experience dizziness, sustained weight loss greater than 1 kg per week, intense food-related anxiety, or compensatory behaviours. Triwell's dietitians will adapt your plan or refer your case if required.
Frequently asked questions
What is weight rebound and how does this plan prevent it?+
Weight rebound is regaining lost weight (sometimes even more) after a diet, usually because of overly aggressive calorie cuts that cost you muscle and motivation. This plan tackles it three ways: a manageable deficit you can sustain, enough strength and protein to protect muscle, and a final 4-week phase focused entirely on maintenance using evidence-based strategies for long-term success.
How much weight can I expect to lose?+
We don’t promise exact numbers: every body responds differently. Instead, we track your progress week by week and work within the range that’s safe and sustainable—about 0.4–0.5 kg per week. If your moving average falls outside that, in either direction, we adjust the plan.
Will I feel hungry?+
That’s not the aim, and if you do, it’s a sign to adjust things. The calorie deficit is moderate, the menu favours filling foods (vegetables, pulses, protein, olive oil), and the daily check-in on fullness is there specifically to flag any excessive hunger and fix your plan before it becomes off-putting.
Do I have to count calories?+
No. The AI handles calculations and gives you a specific menu using the plate method and food swaps. You choose what to eat from equivalent options—no kitchen scales or calorie-counting apps. And if the initial screening shows meal tracking wouldn’t suit you, we remove it from your plan.
Can I do the programme if I eat out or have a social life?+
Yes, it’s designed for just that. There’s a planned social meal off-plan each week, and in the consolidation phase you specifically practise restaurants, occasions and tricky weeks. The aim is for the plan to fit your life, not for your life to pause for 16 weeks.
Are there real professionals involved, or is it all automated?+
It’s both—and that’s what sets it apart. The AI creates and adjusts your menu and workouts using your data every week, and a registered dietitian-nutritionist checks your case every fortnight, answers questions, and tweaks or refers your plan if necessary, for example if you take medication affecting weight.
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