ultimate weight managementj.b5z.net › i › u › 2078702 › i › bw365guide020105kal.pdf ·...

GUIDE

ULTIMATEWEIGHT

MANAGEMENT

2 Ultimate Weight Management Guide

Goals

Start with a scale and measuring tape, which are just a few basic tools you will need to track your weight and fitness goals. With just a quick

step up on the scale and measuring tape, you’ll know exactly where you stand and what you need to do to reach your ultimate goal.

Your current weight lbs.Your ideal weight lbs.

Start Measurements

Waist Size inchesHip Size inches

Week 4 Measurements

Waist Size inchesHip Size inches

Exercise Goals

Week 1Week 2Week 3Week 4sca

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pe let’s start with the basics—

Ultimate Weight Management Guide 1

table of contents


let’s start with the basics—

Letter from Bill Farley 2Introduction & Overview 3

Phase 1, ABC Eating Guide 6Phase 2, ABC Eating Guide 8Phase 3, No Gut, All Glory 9

Boot Camp Recipes 10Up & Running Recipes 11

Shake Recipes 12Using Your Free Foods 13

Seven Ways To Size Up Your Servings 13Exercise 15

FAQs 17Notes 18


Bill Farley PRESIDENT & CEOBody Wise International, LLC.

This is an exciting time to be part of Body Wise. Our new BW365 Ultimate Weight Management system is

the result of several years of research on the latest nutritional science. We’re particularly pleased to offer this innovative program to you because it works and is sustainable for life!

Body Wise was founded with the core belief that robust health should be accessible to everyone who desires it. It is our privilege to provide you with the best products available, as soon as new science becomes known. Our exclusive BW365 system is so cutting edge that it’s not available anywhere else, and we’re eager for you to try it.

Being in shape means different things to different people.It depends on your perception of health and fitness. To us, it includes achieving and maintaining a healthy weight that’s right for you – 365 days a year, for your entire life.

We applaud you for embarking on your journey to achieve your goal weight. Please know that you have a tremendous support group behind you at Body Wise, and we look forward to hearing of your success.

In good health,

Bill FarleyPresident & CEO 2 Ultimate Weight Management Guide

Dear Friends,


Introducingbw365: ULTIMATE WEIGHT MANAGEMENT

Body Wise proudly introduces BW365™, a weight management

system based on technologically advanced weight management research. Our exciting new BW365™ product line is based on our belief that healthy weight can be achieved and sustained for a lifetime. Nutritional technology for these products is so new that it was not available until recently!

BW365™ Ultimate Weight Management helps you achieve your goal weight and maintain it for a lifetime. This new system contains AminoFactor™ Protein Complex and AminoFactor™ Enzyme System, two proprietary blends exclusive to Body Wise that promote healthy weight management safely and effectively.

BW365™ Ultimate Weight Management products promote the building of lean tissue and increased metabolism,which are key to successful weight management when coupled with a healthy diet and exercise.

Our BW365™

Ultimate Weight Managementproduct line includes:

• Va Va Vanilla™ Shake• Oh So Chocolate™ Shake• Lean Support for Women• Lean Support for Men

BW365 Shakes are the most effective meal replacement shakes we’ve ever developed. They are uniquely balanced with the proprietary AminoFactor™ Protein Complex that took 18 months to develop. BW365 Shakes also contain a synergistic blend of superior vitamins and minerals that is combined with a premier flavor core developed exclusively for Body Wise.

Features & Benefits:• A complete, satisfying and delicious

meal replacement shake.• Provides 20 grams of protein in a

specific combination to help you build lean tissue more effectively.

• Contains AminoFactor™ Protein Complex that truly helps you burn fat while building lean tissue.

• AminoFactor™ Enzyme Blend promotes effective weight management by supporting your body’s use of protein and smart carbohydrates.

• Only 140 calories, when mixed with water!

Body Wise has been a leader

in weight management for

more than 15 years.



Features & Benefits:• Helps your body utilize proteins from foods more efficiently.• May help reduce absorption of some carbohydrates.• Gender-specific proprietary herbal and nutrient core for the metabolic needs of men and women.• May help lose inches & improve body tone.

How to use the Lean Support tablets: Lean Support tablets support healthy weight management program and is exclusively formulated to address men’s and women’s unique metabolic systems. This is done by taking two Lean Support tablets with your eating meal.We recommend using 8 oz. of water, 30-60 minutes before a meal.

EDUCATIONAL SUPPORTOne of the biggest challenges when you start a weight management program is learning to eat right. Our goal at Body Wise is to help you make healthy eating a part of your life that is both simple and fulfilling. The Body Wise® ABC Eating Guide is a great tool for life. It is set up in three phases to help your body achieve maximum results.

Phase 1: BOOT CAMPYes, BOOT CAMP! In this first phase we want you to switch on your fat burning metabolism by choosing delicious fat burning foods. We call this Boot Camp because even though it’s only for 14-days, it is the most restrictive part of the plan, as well as the most important. So, why 14 days? Boot Camp is a training period for learning healthy food choices, changing

How to use the BW365™ Shakes: To lose weight, it is recommended that you replace two meals a day with BW365 Meal Replacement Shake and eat a balanc-ed, healthy meal for the third meal. To maintain weight, replace one meal per day with a Shake. If you gain five pounds or more, go back to replacing two meals a day with a Shake until you reach your goal weight.

BW365 LEAN SUPPORT™

Lean Support for Women & Lean Support for MenBW365™ Lean Support is based on the latest nutritional science and ingredient technology. The Lean Support tablets are a gender-specific supplement that helps promote healthy weight management. It is gender-specific because men and women balance weight differently. Lean Support contains our proprietary Body Wise AminoFactor™ Enzyme System and Lean Support Complex, which together promote healthy weight management.



just as described in The ABC Eating Guide, you can now replace one meal per day with a shake, and plan your two eating meals accordingly. And you do this 365 days a year. If you find you’ve gained 5 pounds or more, it is back to Boot Camp for you!

RIGHT CHOICE® A.M. & P.M.Right Choice A.M and P.M Formula are unique formulas containing superior quality vitamins, minerals and antioxidants which, in combination, provide optimum nutrient support throughout the day and evening. Right Choice A.M. and P.M. are the foundation for good health and, taken with BW365, provide the “fuel” for a healthy weight management program.

FINAL TIPSBody Wise hopes that you take this plan and make it a part of your life...for the rest of your life. Share your success and enthusiasm with those you care about. Ultimately, the only limits to how far you take your success are those you set yourself. Get Fit. Get Lean. Get Started!

addictive eating habits, and supporting fat burning metabolism. This will help keep your metabolism at the correct pace by choosing foods that are full of nutrients and fiber that help keep your body healthy. As you practice the plan, you will find it is flexible enough to take you from simple to gourmet meals. Even if you have achieved dramatic results during Phase 1, we encourage you to graduate to Phase 2. The first two weeks are restrictive to help you get motivated and teach your body to rid itself of the need for unnecessary or unhealthy foods. Remember Boot Camp is only 14-days!

Phase 2: UP AND RUNNINGOnce you have completed 14-days of BootCamp, it is time for you to move to Phase 2.Now, you’re Up and Running! Phase 2 utilizes the maximum fat burning metabolism that you’ve ignited by Boot Camp in Phase 1. Phase 2 allows you a wider selection of fat burning foods, which will help maintain the higher metabolism started in Phase 1. In Phase 2, you add an array of fruits, vegetables, grains and legumes, which provide nutritional value to your diet. Furthermore, Phase 2 is designed to be used for as long as you may need to reach your healthy goal weight by sustaining 1-2 shakes a day.

Phase 3: NO GUT, ALL GLORYPhase 3 is the congratulatory stage and the most exciting. You’ve reached your desired goal and moved into the maintenance phase. Maintaining your weight is easy with BW365 Ultimate Weight Management. By planning your meals



Phase 1 — boot Camp

Use the BW365 Meal Replacement Shakes twice a day with water for the first 14-days to maximize its effectiveness. To plan your one eating meal per day, we have included The ABC Eating plan that is easy to use. You simply choose one food selection from each A, B, and C category.



Phase 1 — boot Camp

Phase 1 - BOOT CAMP

We know that men and women have different energy and nutrient needs. You will notice that we have included recommended portion sizes

for both men and women. To help you calculate portion sizes, refer to the attached easy-to-read chart, “Seven Ways To Size Up Your Servings” on page 13. Remember, you want to keep up your metabolism by eating 1-2 snacks throughout the day, in addition to the meal. Ideally, a snack could be one item from either A, B or C lists, and we recommend that your snack not exceed 200 calories. For example, 2 oz. of nuts are about 150 calories. Also look for new snack ideas on page 14.

“A” FOOD LIST Serving Size for:

Food Name Women MenChicken breast 4 oz 6 ozTurkey breast 4 oz 6 ozBeef (lean) 4 oz 6 ozLamb (lean) 3 oz 4 ozPork (lean) 4 oz 6 ozVeal 4 oz 6 ozFish (halibut, salmon, tuna, cod, etc.) 5 oz 7 ozFish in water, canned 4 oz 6 ozShellfish (lobster, shrimp, mussels, oysters, etc.) 5 oz 7 ozEgg whites 3 4Eggs 1-2 2-3Egg substitute 1/3 cup 1/2 cupPlain or natural fruit yogurt 1 cup 1 cupCottage cheese 1 cup 1 cupCream cheese 1 Tbsp 1 TbspVegetarian cheese 1 oz 1 ozAged & fresh cheese (feta, mozzarella, goat, etc.) 1 oz 1 ozTofu 6 oz 8 oz

“C” FOOD LIST Food NameBeans (kidney, pinto, black, etc.)Vegetables(peppers, olive, radish, etc.)Unsalted Nuts (almonds, pecans, walnuts, etc.)

Serving Size for: WomenBeans: 1/2 cup cookedVeggies: 1 cup, Unsalted Nuts: 1 oz

Serving Size for: MenBeans: 2/3 cup cookedVeggies: 1 cup, Unsalted Nuts: 1 oz

“B” FOOD LIST Serving Size for:

Food Name Women MenArtichoke hearts, in water 1 cup 1 1/2 cupCabbage (napa, bok choy, etc.) 1-2 cups 1-2 cupsGreens (romaine, spinach, spring mix, etc.) 1-2 cups 1-2 cupsDark Greens (kale, endive, etc.) 1-2 cups 1-2 cupsVegetables (mushrooms, cauliflower, broccoli, etc.) 1-2 cups 1-2 cupsAvocado a quarter a half



Phase 2 — Up & Running!

Congratulations, you have graduated from Phase 1! But you still have work to do. Good luck in Phase 2.

In Phase 2 you have more flexible food choices. For example, you can add fruits and or a desired beverage to your shakes. We

have also included recipes for mixing your BW365 Meal Replacement Shakes on page 12. You are Up and Running in Phase 2 until you reach your desired weight goal.


“B” Food Name Women MenBrussels Sprouts 1-2 cups 1-2 cupsCabbage 1-2 cups 1-2 cupsEggplant 1-2 cups 1-2 cupsGreen peas 1-2 cups 1-2 cupsSquash 1-2 cups 1-2 cupsTomatoes 1-2 cups 1-2 cupsZucchini 1-2 cups 1-2 cupsHearts of Palm ½ cup 1 cupLow-Sodium Soup 1 cup 1 1/2 cupFruit (apple, banana, pear, kiwi, etc.) 1 cup 1-2 cupsTropical Fruit (grapefruit, mango, papaya, etc.) 1 cup 1 cupBerries 1-2 cups 1-2 cupsMelons 1/4 melon 1/2 melon

“C” Food Name Women MenGrains (couscous, quinoa, bulgur) 1/4 cup uncooked 1/2 cup uncookedLegumes (split pea, lentils) 1/4 cup uncooked 1/2 cup uncookedWheat Tortillas 1-2 (6” round) 1-2 (6”round)Brown Rice 1/4 cup uncooked 1/2 cup uncookedWild Rice 1/4 cup uncooked 1/4 cup uncookedWhole Wheat (bread & pitas) 1 slice 1 sliceNoodles 1/4 cup uncooked 1/2 cup uncookedSweet Potatoes 1 small 1 small

Eating 1-2 snacks throughout the day, in addition to your healthy meal(s) is also appropriate in Phase 2.

Note: The “A” food list from Phase 1 stays the same in Phase 2. For the “B” and “C” categories we have added a wider variety of foods that will complement Phase 1 choices. Check out our Snack ideas on page 14.

Phase 2 - UP & RUNNING


Phase 3 - NO GUT, ALL GLORY! Congratulations! You have suc-ceeded in reach-ing your weight management goal. You have entered the maintenance phase, NO GUT, ALL GLORY! You will have 1 shake per day and 1-2 snacks and 2 healthy meals. Follow The ABC Eating Guide from Phase 2 and enjoy a variety of healthy meats, vegetables, and fruits. You have accomplished a great success for life!


• Crabmeat omelet• Smoked fish and cream cheese• Poached eggs• Scrambled eggs• Shrimp omelet• Florentine omelet• BW365™ Meal Replacement Shake

Examples of Lunch Complement each with a B and C choice

• Chicken breast• Sole with bed of greens• Lobster salad• Turkey breast• Chef salad with hard-boiled eggs• Chef salad with chicken or turkey breast• Chicken salad on romaine• Cobb salad• BW365™ Meal Replacement Shake

Examples of Dinner Complement each with a B and C choice

• Rosemary roast chicken• Lemon grilled tuna• Buttery lobster tails• Spicy seafood skewers• Peppered roast beef• Lamb with mint • Poached salmon• Steamed mussels• Grilled halibut• Pork tenderloin• BW365™ Meal Replacement Shake

Menu ideasfor phase 1:boot camp


Examples of BreakfastComplement each with a B and C choice

Eating 1-2 snacks throughout the day is also recommended, take a look on page 14 for Snack ideas.


Menu ideasfor phase 1:boot camp

for phase 2:Up & Running

Day 1 Sample Meal• Low-fat cottage cheese with sliced peaches

Whole-wheat toast, no sugar added fruit spread• 1/3 cup nuts• BW365™ Meal Replacement Shake• Giant green salad with vinegar and oil• BW365™ Meal Replacement Shake

Day 2 Sample Meal• BW365™ Meal Replacement Shake• String cheese• Turkey burger wrapped in lettuce (hold the bun)

Sweet potato friesFruit salad

• Natural peanut butter with celery• BW365™ Meal Replacement Shake

Day 3 Sample Meal• Fiesta omelet with salsa (spinach, mushrooms, tomatoes, onions) and an orange• ½ cup cottage cheese• BW365™ Meal Replacement Shake• Greek salad • BW365™ Meal Replacement Shake

Day 4 Sample Meal• BW365™ Meal Replacement Shake• Grilled chicken on a bed of spinach• BW365™ Meal Replacement Shake• Turkey, cucumber, dill wrap• Grilled salmon with butter and lemon to taste, side dish of brown rice and asparagus


Day 5 Sample Meal• Whole-wheat English muffin and a

poached egg with spinach• Tomato and mozzarella slices• BW365™ Meal Replacement Shake• Shrimp cocktail• BW365™ Meal Replacement Shake

Day 6 Sample Meal• BW365™ Meal Replacement Shake• 1/3 cup nuts• Tuna sandwich with a side of grapes• Fruit salad• BW365™ Meal Replacement Shake

Day 7 Sample Meal• Smoked fish with cream cheese on a slice of whole wheat toast• Yogurt• BW365™ Meal Replacement Shake• Grilled fish with mixed greens• BW365™ Meal Replacement Shake

Congratulations! You have succeeded in reaching your weight management goal. You have entered the maintenance phase, NO GUT, ALL GLORY! You will have 1 shake per day and 1-2 snacks and 2 healthy meals. Follow The ABC Eating Guide from Phase 2 and enjoy a variety of healthy meats, vegetables, and fruits. You have accomplished a great success for life!

phase 3 -No gut, all glory!


Chocolate Mint• 1 serving BW365 Oh So Chocolate mix• 8 oz. of water• 1 tsp. peppermint extract• Ice (optional)

Oh So Cherry• 1 serving BW365 Oh So Chocolate mix• 8 oz. of water• 1/3-cup fresh pitted cherries

Chocolate Raspberry• 1 serving BW365 Oh So Chocolate mix• ½ serving raspberries• 8 oz. water • Ice (optional)

Peanut Butter Cup• 1 serving BW365 Oh So Chocolate mix• 1 tsp. unsweetened peanut butter• 4 oz. water• 4 oz. soy or regular milk• Ice (optional)

Mocha Java• 1 serving BW365 Oh So Chocolate mix• 4 oz. of coffee flavored soy or regular milk• 4 oz. decaffeinated coffee (cold)• Ice (optional)

va va

vanilla

Shake Recipes


Look for new recipes in Pulse Get creative and send your creation in to be published!

[email protected]

oh so

choc

olat

e

Orange Dream• 1 serving BW365 Va Va Vanilla mix• 1 tsp. vanilla extract (optional)• 4 oz. orange juice• 4 oz. water• Ice (optional)

Lemon Chiffon• 1 serving BW365 Va Va Vanilla mix• 2 Tbsp sugar free frozen lemonade concentrate• 8 oz. of water• Ice (optional)

Va Va Colada• 1 serving BW365 Va Va Vanilla mix• 8 oz. of water• ½ cup pineapple chunks • ½ tsp. of coconut extract• Ice (optional)

Apple Pie• 1 serving BW365 Va Va Vanilla mix• 4 oz. unsweetened apple juice• Dash of cinnamon• 4 oz. of water• Ice (optional)

Café Latte• 1 serving BW365 Va Va Vanilla mix• 4 oz. coffee flavored soy or regular milk • 4 oz. decaffeinated coffee (cold)• Ice (optional)


Chocolate Mint• 1 serving BW365 Oh So Chocolate mix• 8 oz. of water• 1 tsp. peppermint extract• Ice (optional)

Oh So Cherry• 1 serving BW365 Oh So Chocolate mix• 8 oz. of water• 1/3-cup fresh pitted cherries

va va

vanilla

Using your Free fOODYour free food list is something you can use for added variety and low calorie snacks. We have provided you with some healthy options for snacks so that you don’t automatically reach for something sweet or salty. Our Free Food criteria is any food that provides less than 20 calories per serving. Keep in mind if you are feeling the need to snack often, consider whether you are getting enough water.

Water? Why is it so important?We need water for everything we do – from lubricating our joints and regulating our temperature to carrying out the complex reactions of metabolism. We should replace at least what we lose, especially if you add exercise into the mix. You might also find as you improve your hydration, that you have fewer food cravings and hunger signals because your body has the fluid it needs. If you feel yourself getting hungry between meal times – drink a glass of water and see if this is what your body is really asking for. We have also included other allowed drink options for you to have a variety. Remember for the first 14-days; blend your BW365™ Meal Replacement Shakes with water only!

DrinksBW365™ Shakes w/cold water (first 14-days)Water - at least 8, 8 oz. glasses a dayFlavored water - mineral or regularHerbal tea - unsweetened (Splenda ok)Herbal ice tea - (Splenda ok)

Soy Milk

1-2% Milk


SEVEN WAYS To Size Up Your ServingsMeasuring food portions is important to keep track of how much you’re consuming. Because this can be difficult without a good scale or measuring cup, here are a few simple ways you can estimate portions.

1 Three ounces of meat is about the size and thickness of a deck of playing cards or an audiotape cassette.

2 A medium apple or peach is about the size of a tennis ball.

3 One ounce of cheese is about the size of four stacked dice.

4 1/2 cup of yogurt or cottage cheese is about the size of a racquetball or tennis ball.

5 One cup of couscous or broccoli is about the size of your fist.

6 One teaspoon of butter or peanut butter is about the size of the tip of your thumb.

7 One ounce of nuts equals one small handful.

FREE Foods Bell peppers - green, red, yellow, and orangeBok choyButter lettuceCabbage - rawCeleryCollardsCucumberLemon juice/lemonsLime juice/limesMushrooms - rawOnions - red, white, and yellowLettuce


Fats and OilsMany people shun fats when they are trying to manage their weight, but some fats are important! Fats add flavor to food, help stimulate a sense of satiety, and provide fatty acids that are the building blocks of prostaglandin and hormones. We have provided you with a list of healthy fats to add to your ABC Eating Plan. These fats will be in addition to the fats that naturally occur in your foods. Be sure to stay with the recommended serving size, but don’t exclude these important nutrients from your diet.

SnacksWe have provided you with some additional ideas for snack food. Make sure your snacks are less than 200 calories per serving and a maximum of 2 snacks per day.

Fats and Oils Suggested Serving SizeOlive Oil 1 teaspoonGrapeseed Oil 1 teaspoonAvocado Oil 1 teaspoonPeanut Oil 1 teaspoonSesame Oil 1 teaspoonCoconut Oil 1 teaspoonButter 1 teaspoonGhee (clarified butter) 1 teaspoonAlmond butter 1 teaspoonUnsweetened peanut butter 1 teaspoonSafflower oil 1 teaspoonSesame tahini 1 teaspoon

*Most fats and oils will fall around 40 calories for every teaspoon.

Snack Food IdeasCelery and Peanut ButterString CheeseNutsAir popped popcorn (unsweetened, unsalted)Salads (free food options) with olive oil and vinegarAny one item from either “A”, “B”, or “C” food list



ExerCISe Your Way to Good Health

eXERCISE AS ALIFE-LONG RESOLUTION

It’s time for a fresh start! For many of us, losing weight and

improving body tone are at the top of our list. Whether your goal is to lose or maintain your current weight, exercise is an integral factor. It’s important for everyone!

Benefits of exercise include improved cardiovascular health, immune health, bone health, flexibility, energy, and more.The definition of exercise is really any physical activity. Keep in mind, you don’t need to buy a gym membership to get exercise! Rather, think movement.

Benefits of exercise include

improved cardiovascular

health, immune health, bone

health, flexibility, and more.



Walking is a great way to get exercise. For example, walking for one hour a day instead of watching television burns the equivalent of 23 pounds of body weight in just one year! Remember that everyday activities count: housework, gardening, and shopping burn calories, too. If you’re interested in keeping track of how much you walk in a day, use a pedometer to gauge your distance. Each week, take steps to increase your goal and keep a record of your progress.

Average Calories Burned inOne Hour of Exercise

Activity CaloriesGolf (carrying clubs) 300 caloriesHiking 340 caloriesHousework (moderate) 160 caloriesOffice work 140 caloriesRunning (8-minute mile) 700 caloriesRunning (12-minute mile) 450 caloriesSitting 85 caloriesStanding 100 caloriesSwimming 450 caloriesTennis (singles) 450 caloriesWalking (easy) 200 caloriesWalking (vigorously) 600 caloriesWeight lifting 170 caloriesYoga 220 calories

Source: Compiled from various tables

Walking for one hour a day instead of watching television burns the equivalent of 23 pounds of body weight in just one year.



fAQSq. I see your new weight management products are named BW365™ Ultimate Weight Management. Does this mean I have to be on a diet for 365 days?

a. Not at all! BW365 is based on our belief that healthy weight can be achieved and sustained for a lifetime, every day, for 365 days a year. The best way to describe it is, “It’s not a fad…it’s a lifestyle!”

q. I see that your BW365 Shakes are “meal replacements”. What does that mean?

a. A true meal replacement contains all the nutrients you would normally have in a meal. BW365 contains 20 grams of protein, about 1/3 of your daily requirement for most essential vitamins and minerals, and other nutrients that help your body absorb proteins and build lean tissue.

q. Could a pregnant or nursing mother use BW365 Shakes and Lean Support?

a. If you are pregnant or nursing, we always recommend that you see your physician, pediatrician or other health care professional before using these products. However,

Body Wise does not recommend any pregnant or nursing mother go on a significant weight loss program.

q. Is it safe to use BW365 Shakes or Lean Support tablets if I’m taking prescription drugs?

a. Body Wise does not diagnose or treat specific conditions or diseases. We always recommend that you consult your physician before taking any of our products, including those designed for weight management.

q. I really like Super Shape. Is it okay to use both Super Shape and Lean Support?

a. Absolutely! Lean Support and Super Shape are very different formulas, but they work synergistically. Lean Support addresses men’s and women’s unique metabolic systems, helps promote amino acid absorption and may reduce the conversion of starchy foods to sugar. Super Shape capsules address healthy body composition, appetite, and energy levels.

q. You suggest 4 - 5 small meals a day on your BW365 Ultimate Weight Management Program. Won’t I gain weight if I eat that often?

a. No. By eating more frequent small meals or snacks, your metabolism will actually increase because energy is required to digest food. Another benefit is that you won’t get hungry between meals and be tempted to overindulge when you do eat.

q. I have hit a plateau with my weight and want to know what I can do to move through it.

a. Plateaus are common when you’re losing weight. They are really your body’s way of adjusting to weight loss, and can be very frustrating. The key here is to change something! For example, if you’re taking one meal replacement shake a day and eating two meals, reverse the order for a week. Or, if you tend to eat the same foods every day, eat different foods for a while (using The ABC Eating Guide).

Also, changing your exercise program can help. If you’re currently walking for 30 minutes three times a week, start walking a little longer or faster. Or, substitute another form of activity, such as swimming or dancing. Again, the idea is to change your pattern!



Notes



“Get Lean, Get fiT, get started!”

ultimate weight managementj.b5z.net › i › u › 2078702 › i › bw365guide020105kal.pdf ·...

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