Week 7
Learn how to use the Hunger Scale for mindful eating, understand food labels to make informed choices, and explore the 80:20 rule for a balanced and sustainable approach to healthy eating.
Your progress
Week 1
Getting started
Discover how to prepare for your onboarding, what to expect during the programme, and how Roczen supports your journey toward achieving your health goals.
Week 1
Learn about metabolic health, obesity diagnosis and treatment and how to set realistic and achievable weight loss goals.
Week 2
Discover how fibre and protein support digestion, satiety, and muscle health while exploring the differences between intrinsic and extrinsic motivation to help you stay committed to sustainable and meaningful health improvements.
Week 3
Learn how hydration supports overall health, what ultra-processed foods are and their impact on well-being, and how understanding the habit cycle can help you build lasting, positive changes.
Week 4
Understand the role of exercise in weight management, learn practical strategies to start and maintain a routine, and uncover how the 'all-or-nothing' mindset can hinder progress and hold you back from long-term success.
Week 5
Learn how sleep affects metabolism and weight, understand how stress influences food choices and body weight, and explore practical ways to prioritise self-care for improved health and well-being.
Week 6
Master meal planning and batch cooking techniques to simplify healthy eating and assess your readiness to change for a more effective and sustainable weight management journey.
Week 8
This week focuses on the important and often relevant topic of emotional eating. You'll explore what emotional eating is, learn to identify your own patterns, and discover practical strategies to manage it effectively.
Week 9
This week highlights key exercise principles to keep you on track, introduces exercise snacking as an easy way to increase movement, and explores non-scale measures of success to celebrate your progress.
Week 10
This week delves into understanding and managing food cravings, offers strategies for navigating conflicting family diets, and explores how to achieve work-life balance to support a healthier, more sustainable lifestyle.
Week 11
This week explores why weight plateaus happen, introduces the set point theory to understand your body’s natural balance, and highlights the importance of building a support network for lasting health changes.
Week 12
This week looks at how alcohol affects metabolic health and weight, provides practical tips for reducing your intake, and shares mindful eating techniques to help improve your relationship with food.
Week 13
This week offers practical tips for navigating celebrations and eating out, explores the benefits of fasting and time-restricted eating, and provides guidance on overcoming setbacks to stay on track with your health goals.
Week 14
This week highlights the benefits of plant-based foods and how to include more in your diet, offers guidance on managing irritable bowel syndrome (IBS), and introduces an easy way to develop impactful habits.
Week 15
This week focuses on practical tips for eating healthy on a budget, explores weight stigma and its impact, and provides guidance on having supportive and constructive conversations about weight loss with family and friends.
Week 16
This week explores the role of carbohydrates in health, examines how different types of carbohydrates impact the body, and provides strategies for creating an environment that supports healthy habits.
Week 17
This week explores the connection between obesity and the gut-brain axis, delves into the science behind a lower carbohydrate intake, and introduces urge surfing as a technique to manage cravings and impulses.
Week 18
This week kicks off an important three-part series on fat, starting with its role in health and weight. You'll also learn about seasonal eating to choose fresh produce year-round and strategies for confidently navigating peer pressure and social situations.
Week 19
This week focuses on overcoming plateaus in both exercise and weight loss with practical strategies for continued progress, while also exploring the power of positive self-talk to support motivation and resilience.
Week 20
This week tackles self-sabotage and perfectionism, offers guidance on making sustainable changes that stick, and explores how practicing gratitude can boost long-term motivation for better health and well-being.
Week 21
Continuing our series on fat, this week explores the connection between cholesterol and heart health, we look at the impact of gut hormones on weight management, and highlights the benefits of tracking physical activity for consistency.
Week 22
This week concludes our series on fat by exploring how to choose the right types for your diet, explains the role of glucose in the body, and offers guidance on reviewing your goals to maintain progress.
Week 23
This week covers the basics of type 2 diabetes, focusing on insulin and its role in the body, shares tips for creating healthy comfort foods, and provides strategies for planning long-term health success.
Week 24
This week explores the theory behind identifying your values, offers practical steps to put them into action, and provides tips for staying healthy while enjoying your holidays.
Week 25
This week focuses on aligning your goals with your personal needs, embracing the maintenance phase with confidence, and reflecting on your progress to celebrate achievements and plan for continued success.
What next?
Stay motivated by connecting with your mentor group, tracking your progress and revisiting your favourite articles. We’re constantly creating new resources to support your journey – stay tuned for the latest updates in the app!
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