Phase 1: Getting Started
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.
Also, start eating three meals and one snack daily. And don’t forget breakfast! It gives your metabolism a jolt and will keep you satisfied until lunch. If you wake up without an appetite, eat anyway. Not only does this get your metabolism going, it gets your brain making endorphins that increase pleasure and decrease pain sensations. Can’t beat that!
Rules at this stage:
* Stop drinking alcoholic beverages. You will increase this during latter phases.
* Have a glass of water at every meal.
* Find a good vitamin, with an Omega-3 and calcium supplementation.
* No food 2 hours before bedtime.
Weigh yourself after four weeks. If you dropped a pound or more per week, you can stay in this phase two or three more weeks. If you didnt lose much weight, your body is now ready for the weight loss that’s coming in Phase 2.
Phase 2: Switch
Here is where the weight really drops. Do this phase for at least 1 month also. There are six bad foods that you are going to throw out of your meals and add foods that will lower your hunger. Now you are weighing weekly. Be patient with the numbers, this is long term. If you have a few up weeks, look back over what routine you are on and see if you can tweak it to get moving again. Always use upping your exercise as a way to get back on track, plus the increased endorphins will help replace the comfort you got in the past from food.
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: Happily Ever After
Time to move on to all those things you always wanted to do, but let your weight hold you back. Bob Greene’s diet has a few suggestions for this Phase that have to do with making this a long term solution. Watching your calories and keeping your activity level going are a way of life (and made easier with the diet plan’s 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.
Motorcycle Club Winter Bar-B-Q
