Weight Loss Tips - Gradual Approach

 Gradual Approach

Be sure to get your doctor’s approval before you start any workout program and also let your doctor know about your plan to gradually increase the duration and intensity of the workout program(s) you intend to follow.

When we began our new workout programs, we were determined to avoid injury and we recommend that you adopt that same determination. Marge started with a two-part program that was included with her health shake. The
first part was a thirty-minute workout and the second part was a fifty-minute workout.


After four weeks of successfully completing the thirty-minute workout, she promoted herself to the fifty-minute workout. After a few more weeks of mastering this segment, she graduated to a totally different three-step workout program with cardio, light weight lifting and flexibility routines. This kept her challenged for several months, and it was during this time that she lost most of her weight.

Bruce likes to dance so he combined some dance workouts with a more extensive program that challenged him with cardio, strength, yoga, and flexibility training. Like Marge, he permitted himself to gradually master the more demanding portions of the workout program and is now ready to move onto the challenging sequel to his workout program,

What does a gradual workout approach look like for you? By selecting workout programs that you enjoy, it’s easier to push yourself to the next level. For example, if you enjoy swimming, then adding 10 additional laps to your current regimen could be the next step for you. If you enjoy dance routines, then trying a workout of longer duration and higher intensity is potentially a good next step for dropping unwanted pounds.

It’s fun to revisit the workouts you used at the beginning of your weight loss journey to experience how easy they become once you’ve moved on to more strenuous workouts.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tips - Timing is Everything

 Timing is Everything

When you eat healthy foods throughout the day is almost as important to your
weight loss success as what you eat.

Here are some timing guidelines to help you leverage the benefits of your healthy food choices:

• Eat at a slower pace than usual - take your time, don't rush, chew your food thoroughly - it's good for digestion and it will allow your appetite to catch up with your actual input;
• Fuel up with carbohydrates more at the beginning of the day or directly following your work out, not as a snack or pick-me-up to get you through the afternoon or evening;
• Convert to eating five to seven small meals per day versus three meals each day;
• Eat less towards the end of the day to get the full benefit of your body’s overnight activity contributing to weight loss;
• Eat smaller portions that usual - over the years, especially in restaurants, portions have gotten out of control, take back the control and eat less at each sitting;
• Use smaller plates to support your commitment to eat smaller portions;
• Drink plenty of water per day;
• Write down everything you eat and when you eat each day to help manage your eating activity towards your weight loss goal.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.

Weight Loss Tip -

 Settle in Then Adapt

Significant change towards a healthier lifestyle that supports your ideal weight requires patience. We advise you to “Settle in Then Adapt.” This means give your positive diet changes a chance to show results.

Your body needs time to reflect the benefits of a nutritious diet. It’s not uncommon for evidence of physical improvements to take 30, 60, or even 90 days to appear. Every body is different, so it’s difficult to predict how long it will take for your improved diet to give you the results you’re looking for, along with your fitness program, of course.

Stick with your chosen plan and don’t switch from one diet plan to another or you’ll never know which program is best for you.

Once you've given your new diet a chance, it's great to adapt it to add additional or different items for variety, preferred taste, and perhaps to even improve the nutritional spectrum. One common factor that people adjust, for example, is fiber. Once your body has adapted to a change in fiber intake, you may find you want to make adjustments. This is one area, however, where making changes too early won't give your body a chance to get used to the new components or quantities.

One often highly pleasurable aspect of adopting a new and healthier lifestyle and diet is that you'll discover new sources of information, including new ingredients, recipes, sources of food, and even food combinations or alternatives. The cultural practice of recipe exchange can really work in your favor as you can get new ideas and support from people with similar diets.

The overall point is to give your new approach to eating adequate time to work and your body adequate time to accommodate and then feel free to experiment to improve both the experience and the nutritional benefit.

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The above strategy is from Marge and Bruce Brown's "Weight Loss Program - Personal Coaching Guide", from the Quantum Results Coaching Personal Development Series. Available on Amazon at CLICK THIS LINK

A key factor in our own weight management program loss is Beachbody's Shakeology Meal Replacement Shake (disclosure: we are Team Beachbody Coaches and benefit from Shakeology sales). For more information on Shakeology, including what doctors say, CLICK THIS LINK.