Wednesday, February 22, 2012

Getting Started Tips

When it comes to starting on your weight loss journey using the Medifast meals it’s important to get started correctly. The following Diva tips will help you get off to the best possible start. 


Tip #1 Be committed to the process & your own success 


Any lifestyle change takes determination and commitment. Know why you want to lose weight. There is nothing more rewarding than looking in the mirror and having a healthy, trim you smile back. 

Tip # 2 Grocery shop before food arrives 

Purchase things like Tyson’s “Grilled & Ready” frozen chicken strips, tilapia & shrimp in large quantities. This way it’s easy to cook your meals ahead of time. It also makes the family dinners easier.. Do the same purchasing vegetables from the approved low-starch group. 

For really fast meals, use a George Foreman Grill. 

Salad Dressings:: Walden Farms, Newman’s Own Lighten Up & Newman’s Own Light dressings, Kraft Done Light, Annie’s Natural Organic Buttermilk & Light Goddess, Hidden Valley-Light Buttermilk Ranch 

Note:  Salad dressing needs to be fewer than 6 carbs. per serving & fat approximately 5 grams per serving. 

Psst…Walden Farms Chipotle Ranch dressing that is to die for! 

Sugar-Free Syrups:: DaVinci, Torani & Walden Farms are the best. 

Read labels, Divas. What’s on the front of a bottle or box can be misleading. Sugar-free does not mean carbohydrate-free. 

Tip #3 Have a plan and be prepared 

Plan your day & evening meals ahead of time. Be sure to eat your first Medifast meal within 1 hour of waking up. If you work outside the home it’s important to plan your meals around your work schedule. Space your meals evenly throughout the day so you are never hungry and your energy level stays high. I always had my soups or chili made the night before in a thermos so I didn’t need to think about it as I scrambled to get out of the house in the morning.. 

Tip #3 Clean out your cupboards 

Move all temptations like chips and candies to an area that’s away from your Medifast meals. 

Tip #4 Track your progress

Download and print the Measurement Chart & Daily Success Tracker found under “Tips for Success”. It’s important to track your progress. It keeps you motivated. Weigh once a week in the morning. Take measurements, once a month. 

Tip #5 Find a good before photo

I like the natural-looking family photos. If you can’t find one, take a front photo and side view photo. Also take one of your face: you will be amazed at the difference in a very short time. 

Tip #5 Eat all 6 meals every day

Less is not better on this program. You must eat all 6 meals every day - 5 Medifast meals & your (1) Lean & Green. The correct amounts of nutrients are in each meal to keep you in the fat-burning state. 

If getting all your meals in is an issue…double up. Mix 2 shakes up at the same time. Blend a pudding and a shake together, etc. 

Tip #6 Program expectation 

You will be losing up to 2 – 5 lbs. each week. 

Know in advance the first week will be the hardest. You may feel tired during the first 4 - 5 days. You may experience slight headaches. It’s just the process your body goes through as it uses up stored carbohydrates for fuel. This is expected and normal. Do not give up! Hang in there like a true Diva. It’s worth it. Trust me! 

Tip #7 Understanding Carbohydrates & the Program

You need to be consuming 80-85 grams of carbohydrates per day. 

Half of an apple, a glass of wine, Vodka & diet tonic water, or a scoop of rice will take you out of the fat-burning state. Chewing too much sugar-free gum will also pop you out of the fat-burning state. It will take you 3 -4 days to return to it & you will be hungry as your body burns off those carbohydrates. Ask yourself “Is it really worth it?” 

Tip #8 Have a Support System 

Surround yourself with supportive family and friends. People closest to you may be a little skeptical. Change is scary for some people…..even our hubby’s/significant others. 

Ask for their support and assure them their Diva is not going to change who she is on the inside. 

Tip #9 Forget about Exercise ~ that’s right…this Diva said that!

If the word "exercise" motivates you to creative avoidance, then avoid it. The trick to enjoying exercise may simply be to never call it exercise or working out. The important thing is that you get “moving”. Once in the fat-burning state on this program you will feel so good you’ll want to start moving and doing more. And, I have a little secret weapon called NEAT - Non Exercise Activities – You’ll be learning about. 

Tip #10 Use the Tools 

You have an entire bio-network of tools at your fingertips. Use them all. Your Diva health coach is your life-line throughout all phases of the weight loss and maintenance program. She’s not a mind-reader so call or email her when you have a question or concern. 

Important Numbers 

Mine: 360-624-3288 
Nutritional Support – 800-509-1281 
Customer Care – 800-572-4417 

Tip # 11 Drink at least 64 oz. of water per day 

Drink water, lots of water which means 6-8 glasses per day.. Drinking any non- caloric beverage is allowed including unsweetened hot or iced tea, herbal tea, coffee, diet sodas, calorie-free flavored water or other sugar-free drink mixes like Crystal Light or Diet Kool-Aid. 

Note: The low calorie level of Medifast Meals may increase your sensitivity to caffeine. Cut back if necessary or use decaffeinated products. 

Tip # 12 Eating Out 

Eating out is easy while on the program. Go prepared by looking online to see the restaurant’s menu or call ahead and ask them if they’d serve you a lean portion of protein and a salad, etc. Fast food restaurants have something for you as well. I always ordered the bun-less burger. OK, sometimes they did look at me at little weird. 

Tip #13 Have FUN.

Smile a lot. Connect with other Diva’s. Make your health a priority. Let the journey be enjoyable. 

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