Phase 1: Getting Started
In the first four weeks of the Best Life Diet, focus on moving more and changing your eating patterns. Step on the scale to get your starting weight. Then, put it away! Next, get moving! This is what revs up your metabolism and burns calories. You will determine where you are on the activity scale. If you are already exercising regularly, boost it one level. Zero activity level, go up two levels and start formal workouts right after checking with your physician.
As for eating, you get to eat 3 regular meals and a snack every day. It is important to focus on breakfast because, as weird as it sounds, you get your body burning the calories for the day and it keeps you full until you can eat lunch. Eat this morning meal even if you don’t want to. Another perk here is the endorphins your brain will produce that up your pleasure and lower your pain awareness.
Rules at this stage:
* Eliminate alcohol (you can add it back in later).
* 8 oz. water when you eat.
* Take a multivitamin, an omega-3 supplement and a calcium supplement if you’re not getting enough from your diet.
* Stop eating at least two hours before you go to bed.
At the end of the 4th week, weigh again. Goal is to have lost 1+ lbs a week. If that is happening, continue for 2-3 more weeks here. If your weight didn’t drop much, move to Phase 2.
Phase 2: Switch
This is the phase where you will see the most change, both in weight and attitude. Success is dependant on replacing six problem foods with foods that will work in decreasing your desire to eat. Check your weight every week. And remember don’t be discouraged if you don’t lose each time. If a pattern of gaining appears, look over what you’ve been doing and readjust where needed. Don’t forget that exercise is the great equalizer both in burning calories and giving you that feel good attitude that food previously afforded.
At the end of four weeks, its time to check to see how you are doing. If you’ve met your goal weight, move to Phase 3. Otherwise, you can stay put here. There are a few other variables based on your weight goal that Bob Greene’s Best Life diet plan book explains.
Phase 3: Happily Ever After
Welcome to the rest of your life! You don’t have to add all the recommendations of this phase all at once, but do the best you can. You will continue to watch the way you eat and exercise as this is a work in progress. By now, watching calories will come more naturally (which you can do easily with the Bob Greene diet plan Advanced Pedometer).
With everything you have learned and changed in Phase 1 and 2, you are ready to add the “anything goes” calories back into your diet. Good foods like dark chocolate, full-fat cheese, yogurt, a glass of vino, pizza (whole grain crust of course!) are all back up as options. Vegetables continue to be your main staple. With these, 2 servings of fruit and any whole grain food, depravation (and diet) are no longer words in your vocabulary. Your craving for sweets will be taken care of with fruit and an eye on the ingredients when you added a tasty tidbit.
This phase allows you to add calories back in and not worry about gaining. Why? You are again raising your activities level. This will give you the freedom you desire in choosing foods without finding those pounds you have left far behind. Oh and goodbye botox too as exercise is now the way you will keep your youthful appearance. Weigh at the most every week and at the least every month.
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