Phase 1: Reving Up
This initial phase of Bob Greene's plan is laying the foundation for a life of healthy living. You determine your weight then 4 weeks later weigh again. Scale is not your enemy! Next you honestly evaluate your level of exercise and increase it (after checking in with your doctor) because this is where your metabolism starts to take off.
The food issue is addressed with getting on a regimented meal routine - 3 a day and a snack. Emphasis on breakfast as this is where your metabolism gets started for the day and keeps hunger at bay until midday. Don't let your appetite be your guide, eat as soon as you get up. This also makes your brain start producing the chemicals that generate pleasure and lower pain senses.
Things to follow on this phase:
* Eliminate alcohol (you can add it back in later).
* Have a glass of water at every meal.
* Take a multivitamin, an omega-3 supplement and a calcium supplement if you're not getting enough from your diet.
* Halt any food you eat a couple of hours before retiring.
Now at the end of this 1st phase, one month, get on the scale. If you've been losing more than 1 pound a week, stay put at this level for a few more weeks. If you didn't see that kind of loss, move on 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: New, Improved Life
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.
Adding calories back in is the reward for upping your exercise regimen in this phase. You can eat then without the guilt or adding weight back on that you have lost. A bonus with exercise is that it's the best anti-aging remedy you can buy - no chemicals! Now weigh yourself weekly or for sure monthly. - 14915
This initial phase of Bob Greene's plan is laying the foundation for a life of healthy living. You determine your weight then 4 weeks later weigh again. Scale is not your enemy! Next you honestly evaluate your level of exercise and increase it (after checking in with your doctor) because this is where your metabolism starts to take off.
The food issue is addressed with getting on a regimented meal routine - 3 a day and a snack. Emphasis on breakfast as this is where your metabolism gets started for the day and keeps hunger at bay until midday. Don't let your appetite be your guide, eat as soon as you get up. This also makes your brain start producing the chemicals that generate pleasure and lower pain senses.
Things to follow on this phase:
* Eliminate alcohol (you can add it back in later).
* Have a glass of water at every meal.
* Take a multivitamin, an omega-3 supplement and a calcium supplement if you're not getting enough from your diet.
* Halt any food you eat a couple of hours before retiring.
Now at the end of this 1st phase, one month, get on the scale. If you've been losing more than 1 pound a week, stay put at this level for a few more weeks. If you didn't see that kind of loss, move on 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: New, Improved Life
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.
Adding calories back in is the reward for upping your exercise regimen in this phase. You can eat then without the guilt or adding weight back on that you have lost. A bonus with exercise is that it's the best anti-aging remedy you can buy - no chemicals! Now weigh yourself weekly or for sure monthly. - 14915
About the Author:
Tired of the same old "yoyo" diets that see you losing a bunch of weight, only to gain it back again? Take a look at the Bob Greene Diet Plan that will adjust your way of living as well as your approach to dieting forever! Take control of your health and weight by visiting http://bobgreenedietplan.com today!
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