Purchase a bathroom scale and weight yourself every day. The scale doesn’t need to be perfect, it just needs to be something reliable enough that you can weigh yourself every day. Note that if you can’t conquer step 1 in your mind, there is likely no point in continuing with this plan. The scale doesn’t lie. Sure our weight fluctuates, but when you monitor it daily, you can see if it is more than a fluctuation, you can see if it is trending up or down.

Step 1. Weigh yourself every day

Note this is called a plan and not a diet. It is about you deciding to make a lifestyle change and take control of what you eat, and in being active. It is about getting to and maintaining a normal healthy weight. The key is in deciding to make a permanent change to the habits you have around eating. To decide to treat your body like a temple. It’s about making a permanent sustainable approach to your health. It truly is worth it!

The plan below is an outline of how to get to an maintain your normal weight. We will soon be releasing a book fully detailing each step in the plan.

Take some time and note how much sugar you consume each day. Most packaged foods spell out the amount of sugar and there are many resources online to tell you how much sugar you are getting from fruit, etc. A very good goal for sugar intake in an average person is 50g per day, preferably none from refined sugar. If this is your typical daily intake, then congratulations, you are in the minority. I’m guessing many of you are over 100 versus being close to 50.

Note: Organic cane juice is just as bad as plain old sugar, it is less refined and does sound better, but our bodies can not tell the difference. One is sugar, and the other is sugar.

You should also note that grains react in your body the same way as sugar, the tiny amount of fiber from grains isn’t worth the insulin spike associated with grains (which is the same as sugar)

Step 2. Drastically reduce your intake of sugar and grains

This part of the plan really takes on the “My” meaning. Everyone is in such a different place. We recommend seeing your Doctor prior to changing your lifestyle to becoming more active.

Trainers at a gym can be helpful but in general they seem to fall into a “you need to do it my way” trap, and it’s usually based on latest fads. It’s ok to interview a trainer prior to selecting one. The key tho’ is to get active daily, meaning working hard enough to raise your heartbeat and sustain that. Let your body be the judge of how hard and long you workout.

Step 3. Get active

Determining your normal weight is also very individual. The key is to not trick yourself into thinking a high normal weight range for you is ok because... you fill in the blank. Just because the new normal in North America is to be 20+ pounds overweight, doesn’t mean this should be your normal weight.

There are a couple of items to consider. To get you close, look at your BMI or body mass index although this is just a first measure (you can find many web sites and calculators on the web). If you are much outside of the BMI ideal range, then take note of this. I think the best way is to measure your hip to waist ratio, again there are a number of web sites outlining this method.

Step 4. Determine your “Normal” weight

Step 5. Learn how to eat for your normal weight

To me this is the best part. Once you get determine what your normal weight range should be and you’ve stopped eating processed foods and drastically reduced your grain and sugar intake. Your body will slowly move to it’s normal weight range. Getting to a normal weight is not about calories in versus calories out, that myth has finally been dispelled. It is now about eating healthy fats and proteins and limiting your carbohydrates.

Fines Foods LLC

St. George UT

435-773-7643