The 6-Week Program · Sustainable Weight Loss

6-Week Sustainable Weight Loss Foundations

Weight loss that lasts isn’t a diet you survive; it’s a set of eating habits you actually keep. Six weeks to build them, shift your relationship with food, and make healthy choices the easy ones.

Length
6 weeks
Format
Online
Access
1:1
Apply now Applications reviewed personally.
What this is

Not a diet. Not a lose-it-quick promise.

Crash diets work until they don’t; you force your way through, hit a number, then watch it come back the second real life returns. This is the opposite of that.

This is six weeks of building the eating habits underneath the weight loss; the mindful, day-to-day choices that make it sustainable. We look at your real days, your cravings, and where things actually fall apart. Then we build a system around them: your meals, your triggers, your routines, your real schedule.

You won’t get a meal plan to fail at, or a list of foods you’re “not allowed.” You’ll build a way of eating with me that fits your life; and you’ll leave running it on your own, weight coming off in a way that stays off.

Why I teach this

I’ve lived all sides of this.

Riss Mullen's transformation across 2018, 2023, and 2026

I gained 150 pounds, lost over 100, and have kept it off; not with a diet, but by rebuilding my whole relationship with food.

I’ve been on both ends of disordered eating. I know the food noise, the all-or-nothing spirals, and the exhausting feeling of fighting yourself at every meal.

What finally worked wasn’t more willpower or another restriction; it was habit training. I built a system that made the healthy choice the automatic one, so managing food noise and my patterns stopped taking everything I had.

That quiet, sustainable autopilot is exactly what I teach in Foundations. Not the version that shames you thinner; the version that finally sets you free.

How we work together

Everything included

Intake & honest audit

We map how you actually eat; your routine, your cravings, and the patterns quietly driving the weight.

Personalized eating-habit plan

Built for you; the daily food and routine habits that make weight loss sustainable, designed around your real schedule.

Weekly check-ins

Call or async, your choice; we adjust from what actually happened with your eating that week.

Full texting access to me

Reach me directly when you need a gut-check; you’re never doing this alone.

My resource kit

The mindful-eating tools, trackers, and prompts I use with my own clients; yours to keep.

A keep-it-off plan

An end-of-program review and a clear plan to hold your progress and keep the weight off after week six.

What it looks like

An example program

Every plan is built from your own audit, so no two look the same. Here’s one built around a common goal, to make it concrete.

Example

Goal: “I want to make healthier eating choices. I struggle with cravings and stress snacking.”

Morning habits
  • Drink a full glass of water immediately upon waking
  • Eat 20–30 grams of protein with breakfast
  • Briefly plan your meals for the day
Evening habits
  • Prep your lunch and snacks for the next day
  • Stop eating 2–3 hours before going to sleep
  • Log the healthy habits you completed today
Overall daily habits
  • Hit protein at every meal
  • Pause before snacking
  • Choose fruit over desserts and sugary snacks

How it moves: we start with the morning habits only, because most stress snacking traces back to eating too little too early in the day. Once those hold, we layer in the evening prep, then the daily habits. By week six the cravings still show up; they just stop running the decision.

Illustrative example. Your plan is built around your schedule, your goals, and what your audit actually shows.

Habit tracker example

Track it where you’ll actually see it

You get your own habit tracker link, set up by me with your plan already loaded. It lives on your phone; you just tap to check off each day.

Your eating habits, morning through evening, each with its own row and a running count for the week. At the end of the week you send it to me with one tap, and we work from what actually happened; not what you meant to do.

See the tracker →
The science

Why this keeps the weight off

Most diets fail at maintenance, not motivation. This method is built on what behavioral research says about how eating habits actually form and stick.

Most eating is automatic, not chosen

A large share of what you eat repeats in the same context; same time, same trigger, barely any conscious thought. That’s why changing your defaults beats willpower: you’re editing the script your appetite already runs.

New habits need reps, not crash diets

Research from University College London found new habits took a median of about two months to start feeling automatic, varying widely by person and habit. Six weeks builds the eating habits and the reps; your keep-it-off plan carries it the rest of the way.

One off-plan meal doesn’t undo it

That same research found a single lapse didn’t meaningfully derail progress. One indulgent meal never ruined anyone’s results; the spiral that follows does. That’s exactly why the rule is never miss twice.

Mindful beats restrictive

Research on mindful and self-regulated eating links slowing down, noticing hunger, and planning the when and where of meals to better follow-through and weight regulation than restriction alone. That’s why your plan builds awareness around the meals you already eat, instead of banning foods.

The standard

Never miss twice.

One off-plan meal is data, not failure. Two in a row starts a pattern. You don’t need a perfect diet; you need a way of eating that gets you back on track at the very next meal.

That’s the standard we build around.
Getting started

Six weeks to change how you eat; for good.

Apply below and I’ll review it personally. If it’s a fit, I’ll follow up with everything you need to get started.

Apply now
Questions

Before you apply

I won’t promise you a number by a date; anyone who does is selling you the same crash cycle you’re trying to leave. This is about losing weight at a sustainable pace by changing how you eat, so it actually stays off. The habits are the goal; the scale follows, and it keeps following after we’re done.

No banned-foods list and no obsessive tracking. The work is mindful, healthy eating; noticing hunger and cravings, planning your meals, and building habits you can live with. Structure where it helps, not restriction for its own sake.

I read every application myself. If it looks like a genuine fit, I’ll get back to you within a couple of business days with next steps and everything you need to start. If it isn’t the right fit, I’ll tell you honestly and point you somewhere better.

Your weekly check-in, plus a few minutes a day on your routines and tracking. The whole point is building habits that give you time back; not piling more onto your plate.

Foundations is a one-time, six-week build with a clear beginning and end: we set your eating habits, then hand you a keep-it-off plan to run on your own. Monthly Coaching is open-ended, month-to-month support for people who want a coach in their corner indefinitely.

Nothing fancy; just a way to take notes and the willingness to show up. Every worksheet, tracker, and template you need is included.

No. I’m a NASM-certified wellness coach, nutrition coach, and weight-loss specialist, and this is habits and lifestyle coaching grounded in behavioral science; not a substitute for therapy or medical care. I’ll always point you toward the right professional if that’s what you need.

The next step

Ready to lose the weight for good?

Tell me where you’re at with your eating and your goals, and I’ll tell you honestly if this is your move.

Apply now