Your First Week On Plan

Your first week is all about settling in.

Your body, routine and mindset are adjusting to a new structure, so it is completely normal for the first few days to feel different. This does not mean you are doing anything wrong — it simply means you are getting started.

Understanding The Adjustment Phase

During your first week, you may notice:

• A noticeable drop on the scales
• Reduced bloating
• Changes in your energy levels
• Changes in appetite
• Mild headaches or tiredness
• Cravings or habit-triggered hunger
• Changes in digestion
• Emotional ups and downs as your routine changes

These changes are usually temporary and often improve as your body and routine begin to settle.

If anything feels severe, unusual, or you are concerned, please contact our support team or speak to a healthcare professional for advice.

Focus On Rhythm, Not Perfection

The first week is not about having a perfect week. It is about finding your rhythm.

Try to focus on:

• Following your pack structure
• Drinking water regularly throughout the day
• Spacing your packs evenly
• Keeping your routine simple
• Getting enough rest
• Planning ahead for busy moments
• Taking things one day at a time

Small actions repeated daily will help you feel more confident as the week goes on.

If You Feel Hungry Or Crave Food

It is common to notice cravings in the first few days, especially if certain times of day, habits, emotions, or routines usually involve food.

When this happens, pause and ask yourself:

• Have I had enough water today?
• Is my next pack due soon?
• Am I tired, stressed, bored, or out of routine?
• Can I distract myself for 10 minutes and check in again?

Cravings often pass more quickly than they feel like they will. Keep your next step simple.

If The Scale Fluctuates

Your weight can naturally move up and down during the week.

This can happen because of hydration, hormones, digestion, salt intake, routine changes, or how your body is adjusting.

Try not to judge your progress from one single weigh-in. Focus on the overall trend and how consistently you are following your plan.

Helpful Tips For Week One

• Keep your water bottle nearby
• Have your packs at regular times
• Keep busy during your usual snack times
• Go to bed a little earlier if you feel tired
• Use the support available to you
• Celebrate every day you complete

Every small win counts, especially in your first week.

Need Support?

You are not on your own. If you have questions or feel unsure, our team is here to help.

Phone: [phone]
Email: [e-mail]

Opening hours:
Monday–Thursday: 9am–5:30pm
Friday: 9am–4:30pm
Saturday & Sunday: Closed

You can also join our Secret Slimmers Facebook group, an exclusive private space for New You Plan customers to get support, encouragement and motivation from others on the journey.

Next Step

Once you have completed your first week, read Week 2 On Plan — Settling In to understand what may happen next.

Consistency in week one builds confidence for week two. 💛