PWFat Loss Starter KitBack to your roadmapWeeks 1–4

Fat Loss Starter Kit · Move

Your Step Plan

The easiest win in the kit. Add about 1,000 steps a day each week for 30 days, and walking more becomes just what you do.

Weeks 1–4No equipmentAbout 10 extra minutes a day to start
Paddy out on a busy street
Steps happen out here.Not just on a treadmill.

How it works

Week 1Find your baselineTrack 3 normal days. Change nothing.
+1,000Every weekRoughly one extra 10-minute walk a day.
Week 4Hold itKeep your new number. It becomes your non-negotiable.

Your targets

steps a day

Showing an example baseline of 4,500. Enter yours to update the plan.

WeekDaily targetFocusHit it?

Tick each week you averaged your target on most days. Your ticks and baseline are saved on this device only.

Starting low is fine

If your baseline is under 5,000, adding 3,000 steps a day in a month is a big win. Keep going after day 30 and you'll reach 8,000–10,000. Slow and steady beats a big jump you can't keep.

Step snacks: 1,000 steps, ten ways

Each of these adds roughly 1,000 steps. Stack two or three and you've hit your target without trying.

10-minute walk after dinnerAlso helps you wind down and skip the evening graze.
Walk-and-talk callAny call without a screen share. Put your earphones in and go.
Park at the far endAt work, the supermarket or the school gates.
Kettle lapsWalk around the house while it boils, every time.
One stop earlyGet off the bus or tube a stop before yours.
Lunchtime loopEat, then walk for the last 10 minutes of your break.
School-run walkLeave the car at home one day a week.
Walking catch-upMeet a friend for a walk instead of a sit-down coffee.
Stairs onlyNo lifts or escalators for a whole day.
Pace the ad breaksOr one episode of your show, on your feet.

Logging it

  • Use what you already have: your phone's health app or any watch is fine.
  • Look at your weekly average, not each day. A lazy Sunday is fine if the week adds up.
  • Write the average on your 30-day tracker at your Sunday check-in.
Paddy Watts

Attach your walk to something you already do: the kettle, the school run, the 3pm slump. Habits stick when they piggyback on old ones.Paddy

Your action today

Make walking automatic

  • Enter your baseline above and note your target for next week.
  • Pick two step snacks and attach them to something you already do every day.
  • Read the NEAT guide if you haven't yet. It explains why this matters so much.
Also in week 1NEAT: the calories you burn without trying