Phase 1: The Rev-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.
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.
Guidelines for Phase 1:
* No alcohol (don’t worry it’s only for this phase)
* Drink water with each meal.
* Starting taking a nutritional supplement, multiple vitamin with omega-3 and calcium included.
* Halt any food you eat a couple of hours before retiring.
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: The Switch
Now you are ready to see the pounds really fall off in this phase, which should last a minimum of four weeks. You will eliminate 6 foods from your diet and replace them with less fattening foods that will curb your appetite. Weigh yourself once a week. If the number goes up, don’t be hard on yourself. Just see if you can fine-tune your efforts. Also, think about increasing your level on the activity scale. Exercise can provide some of the comfort you might otherwise find from eating, thanks again to endorphins.
When you have reached the end of the month, see how you are faring against your goal. If you are close, move on to the rest of your life – Phase 3. Otherwise, give this phase another month. The Bob Greene’s diet book lists in greater detail what the parameters are in pounds on when to go to Phase 3.
Phase 3: The Rest of The Story
Now you are ready to enter the healthy and full life you have always desired. Weight no longer a worry, there are a few areas here that can help to fine tune your food regimen to fit your life. As you are still progressing here, there will be a need to keep up the good eating and exercising habits. But with the success and relearning you have been doing, it is no longer work.
You keep the new things you’ve added in your life up to now, and get to add back the things that needed to take a backseat to make the weight fall off quickly in Phase 2. These are called “anything goes” foods. You want to make these yummy foods indulgent and healthy (who knew there were such things!). Like dark chocolate, full-fat cheese, yogurts, and your favorite pizza with a whole grains crust. Plus you can start enjoying wine again with your meals. Eat veggies the most and 2 fruits daily, remembering the whole grains are better than refined. Fruits are a great way to satisfy your sweet tooth, but you need to keep a cautious eye on the label if you need something different here.
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.
