Fat Loss Profile Tell me a little about yourself and your fat-loss goals.Your full name *Your email address *Confirm your email address *Your age (years) *Your height (in feet and inches) *Your current weight (kg) *Your waist measurement (in inches, if known)What's your primary fat-loss goal? *Lose body fat and reduce my waistLose fat while maintaining muscle and strengthLook leaner and improve my body shapeOtherHow long have you been actively trying to lose fat? *Less than 1 month1–3 months3–6 months6–12 monthsMore than 1 yearWhat's happened to your weight over the past 4 weeks? *My weight has generally decreasedMy weight has stayed roughly the sameMy weight has generally increasedI haven't tracked my weight consistentlyHow do you currently measure your fat-loss progress? *Regular weigh-ins and tracking my weight trendOccasional weigh-insWaist measurements, progress photos, or how my clothes fitI mainly judge by how I look or feelI don't track my progress consistentlyWhat have you tried so far to lose fat, and what results did you get? *Diet & Nutrition Let's look at your eating habits and how you manage your food intake.How do you currently track or estimate your food intake? *I track my calories and food portions consistentlyI track my food intake occasionallyI eyeball my portions but don't track caloriesI don't track my intake and mostly rely on guessworkI have little idea how much I eat dailyHow confident are you that you're getting enough protein daily? *I track my protein intake and know I'm meeting my needsI understand my protein needs and include protein-rich foods regularlyI include protein-rich foods but I'm unsure if I'm getting enoughI rarely consider how much protein I eatI'm not sure how much protein I need or which foods are good sourcesWhen estimating your food intake, how often do you account for cooking oil or ghee, sauces, drinks, snacks, and small bites? *I account for these consistentlyI account for most of themI account for some but often overlook othersI rarely account for themI don't track or estimate these consistentlyHow sustainable is your current eating approach? *It's practical, fits my lifestyle, and I can maintain it long-termIt's mostly manageable, with occasional difficultiesI struggle to follow it consistentlyIt's too restrictive or difficult to maintainI don't have a clear eating approach right nowIf your weight hasn't changed for a few weeks, what would you usually do? *Review my weight trend, food intake, and consistency before making changesReview my routine and make a small, considered adjustmentEat much less or add more exercise immediatelySwitch to another diet or approachI'm not sure what I should doDescribe what you typically eat and drink on a normal weekday. How does it change on weekends? *Training & Activity Let's look at your workouts and daily movement.What best describes your current exercise routine? *I follow a structured workout routine consistentlyI exercise regularly, but my routine could be better organizedI exercise occasionally, without a fixed routineI start exercising but struggle to stay consistentI don't currently follow an exercise routineDo you currently do strength training to build or maintain muscle? *Yes, I follow a structured strength-training routine consistentlyYes, but my routine isn't well structuredI do strength training occasionallyNo, I don't currently do strength trainingI have physical or health-related limitations that affect my ability to strength trainHow do you track progress in your workouts? *I track weights, repetitions, or other performance measuresI track some aspects of my workout progressI notice changes but don't record themI mainly judge my workouts by sweat, soreness, or exhaustionI don't have a clear way to track my progressHow active are you outside your planned workouts? *I walk regularly and stay active throughout the dayI get a reasonable amount of daily movement, but it variesI spend most of my day sitting, with some walkingI spend most of my day sitting and rarely walk muchMy daily movement is very limitedHow well does your current activity routine fit your schedule and recovery needs? *It fits well and is sustainableIt mostly fits my scheduleI frequently struggle to make time for itIt's too demanding or difficult to maintainI don't have a practical routine right nowDescribe your normal working day, exercise routine, and daily movementHunger & Cravings Let's understand your hunger, cravings, and eating triggers.How manageable is your hunger while following your usual eating routine? *My hunger is generally manageableI occasionally struggle with hungerI frequently feel hungry between mealsI struggle with hunger on most daysI experience persistent or extreme hungerHow often do cravings make it difficult to stick to your eating routine? *Rarely or neverOccasionallySeveral times a weekAlmost every dayFrequently, and I struggle to manage themHow often do you eat more than you planned and find it hard to stop? *Rarely or neverOccasionallySeveral times a monthSeveral times a weekVery oftenHow satisfied do you usually feel after your main meals? *I feel satisfied and stay full for a reasonable timeI usually feel satisfied after eatingI often feel hungry again soon after eatingI often don't feel satisfied after mealsI often feel extremely hungry even after eatingHow often does stress, boredom, or your mood affect your eating? *Rarely or neverSometimes, but it doesn't affect my routine muchIt sometimes makes it harder to follow my routineIt often disrupts my eating routineIt happens frequently, and I find it hard to manageWhen do you struggle most with hunger or cravings, and what usually triggers them?Lifestyle & Habits Let's look at your daily routine, sleep, stress, and the challenges that affect consistency.How consistently do you follow your routine throughout the week? *I follow my routine consistently, even on most weekendsI follow it most days, with occasional changesI often struggle to stay consistent after a few daysMy routine gets disrupted frequentlyI don't have a routine I can follow regularlyHow well do you sleep on most nights? *I get enough sleep and follow a regular sleep scheduleI usually sleep well, but my schedule sometimes variesMy sleep schedule is often irregularI often don't get enough sleep or wake up during the nightI regularly struggle with sleep, and it affects my daily lifeHow often does stress affect your eating, sleep, or exercise routine? *Rarely or neverOccasionally, but I manage it wellSometimes, it disrupts my routineOften, it makes my routine difficult to followVery often, I struggle to maintain my routine because of stressHow well do you manage weekends, eating out, family gathering, and social events while trying to lose fat? *I manage them well without disrupting my routineI manage them most of the timeThey sometimes make it hard to stay on trackThey often disrupt my routine for several daysI struggle to manage them while trying to lose fatHow well does your home and work environment support your fat-loss goals? *My environment makes it easy to follow my routineIt mostly supports my goals, with a few challengesI face several challenges that make consistency difficultMy environment often works against my goalsI find it very difficult to follow my routine in my current environmentWhat usually gets in the way of your fat-loss routine?Health & Safety Share any relevant health concerns or dietary needs so your recommendations can be tailored appropriately.Do you have any health conditions that could affect your fat-loss plan? *NoYesI'm not surePrefer not to sayIf yes, please share any health conditions or concerns we should considerDo you take any regular medication that may affect your weight, appetite, energy, or activity? *YesNoI'm not surePrefer not to sayIf yes, please share the medication name and anything else I should knowDo you have any food allergies, dietary restrictions, or food preferences? *Report Delivery Choose how you'd like to receive your personalized Fat Loss Audit report.How would you prefer to receive your Fat Loss Audit report? *EmailWhatsAppBoth email and WhatsAppYour WhatsApp numberWhatsApp delivery consentI agree to receive my Fat Loss Audit report and related delivery updates on WhatsApp at the number provided.Before submitting, please confirm: *I confirm that my answers are accurate to the best of my knowledge. I understand that the Fat Loss Audit provides general fitness and nutrition guidance, not medical advice or a medical diagnosis.Consent *Yes, I agree with the privacy policy and terms and conditions and consent to Fitness HN using the information I provide to prepare my personalized Fat Loss Audit.Diet & Nutrition Bottleneck ScoreTraining & Activity Bottleneck ScoreHunger & Cravings Bottleneck ScoreLifestyle & Habits Bottleneck ScoreSubmit & Continue to PaymentPlease do not fill in this field.
