Milestone map
Milestone map
3 milestones
Measure Baseline and Set a Doctor-Approved Target
1–2 weeks
Measure your current BMI (height and weight), document your baseline, and determine your target BMI range (18.5–24.9 for most adults). Consult with a doctor or registered dietitian to confirm the target is medically appropriate for your age, body composition, and health status — BMI is a screening metric, and some individuals have legitimate medical reasons for different targets. Create an initial plan (caloric target, activity level) with your healthcare provider's input.
Proof required
Submit: (a) your baseline BMI calculation (height, weight, date) and the target BMI range you are working toward, (b) a note or record from a healthcare provider (doctor or registered dietitian) confirming the target range is appropriate for you and noting any relevant health considerations, and (c) your initial plan summary (caloric target, planned activity level, timeline). The healthcare provider note does not need to be formal — an email confirmation or clinic visit note is sufficient.
What gets checked
- Baseline measurements are specific (actual height and weight on a named date, not estimates)
- Healthcare provider input is documented — pursuing significant weight change without medical input is a health risk, especially if starting BMI is below 18 or above 35
- Initial plan includes a timeline that is realistic — 0.5–1kg per week is the evidence-based sustainable rate
Common mistakes
- Setting a target below 18.5 or pursuing extreme restriction without healthcare input — this milestone explicitly requires medical sign-off for safety
- Setting a target at exactly 24.9 when starting at 25.0 — the target should be a meaningful health improvement, not a technical boundary-crossing
Resources
What a verifier looks for
- Check that the healthcare provider note is present and comes from a qualified professional. The target range stated should fall within the healthy BMI range (18.5–24.9) or be justified by the provider as appropriate for this individual.
- The plan timeline should reflect sustainable rates — a plan promising 20kg in eight weeks is a red flag for unsafe restriction. Evidence-based sustainable weight loss is 0.5–1kg per week.
Complete 90 Days of Tracked Nutrition and Movement
90 days
Track your food intake and physical activity daily for 90 consecutive days while working toward your target BMI. Use a free tracking tool (Cronometer or equivalent) and log at minimum weekly body weight measurements. You do not need to be perfect every day — sustainable habits matter more than adherence. Document what is working and what is not at the end of each month.
Proof required
Submit: (a) a 90-day log summary showing weekly weight measurements (minimum 12 data points), (b) monthly reflection notes (one paragraph per month, three total) describing what changed in your approach based on what you observed, and (c) a nutrition log showing at least 30 tracked days across the 90-day period (every day is not required — sustainability over perfection). The tracking tool used must be named.
What gets checked
- At least 12 weekly weight measurements are documented with dates
- Monthly reflections show genuine self-assessment — not just 'I stuck to my plan' but 'I noticed I overate on weekends so I adjusted my weekend approach in month two'
- Weight trend is moving toward the target — the exact rate matters less than a consistent directional trend
Common mistakes
- Tracking perfectly for two weeks then stopping — the log must show at least 12 weekly weigh-ins across 90 days
- Not adjusting the plan when the first approach isn't working — the monthly reflections must show iteration, not just continuation of an ineffective approach
Resources
What a verifier looks for
- Review the weight tracking data and the monthly reflections together. A genuine 90-day process shows iteration — the approach in month 3 should look different from month 1 in at least one meaningful way.
- The trend line matters more than any individual week — weight fluctuates 1–3kg daily due to water retention, so look for a directional trend across the full 90 days rather than week-to-week consistency.
Reach and Sustain Healthy BMI for Four Consecutive Weeks
4 weeks
Reach your target BMI range and maintain it for at least four consecutive weeks before submitting this milestone. Four weeks of maintenance establishes that the target was reached through a sustainable approach and is not a temporary spike from extreme restriction. Document your approach for maintaining your BMI going forward.
Proof required
Submit: (a) at least four consecutive weekly weight measurements showing BMI within the target range (include height, weight, date, and calculated BMI for each), (b) a maintenance plan (minimum 200 words) describing how you will sustain your BMI going forward, and (c) a brief reflection (minimum 150 words) on what the process taught you about your relationship with food, activity, and health.
What gets checked
- Four consecutive weeks of measurements all within the target BMI range — not four out of eight weeks
- Maintenance plan is specific and realistic — not 'eat less and move more' but actual routines and strategies
- Reflection shows genuine self-awareness about what changed, not just weight
Common mistakes
- Reaching the target BMI for one day and submitting — four consecutive weeks of maintenance is required
- Maintenance plan that requires extreme restriction to maintain — if the plan is not sustainable, the milestone was reached through an approach that will not hold
Resources
What a verifier looks for
- Verify the four consecutive weekly measurements — check that dates are genuinely consecutive weeks (within 7–10 days apart) and that all measurements fall within the healthy BMI range (18.5–24.9 for most adults, or the healthcare-provider-approved range from milestone 1).
- The maintenance plan quality matters: ask the submitter what they would do differently in response to a week where they exceeded their range. A person with a sustainable approach has a clear, non-panicked answer.