Special Considerations

Weight

Keep in mind that it's normal for weight loss to fluctuate from day to day. What's important is your average weight loss over the course of time. A week is a good timeframe. To see your real progress, look back at the weight you recorded 7 days ago. Note that many people lose weight in a stair-step fashion. They see no loss for a day or two (or more) then a sudden big loss the next day, and so on.

That said, if your weight loss has seemed to stop, you can review the Checklist for Low or No Weight Loss later in this manual for some tips.

To track inches lost, the following are some suggested areas to measure. While measuring, make sure the measuring tape is flat against your skin. Don't pull it tight or let it droop. Keep your muscles relaxed.

Chest/Bust. Measure at the fullest part, or right at the nipple line, all the way around your chest.
Waist. Wrap around your belly, across the top of your hip bones and below the belly button. Exhale, and don't suck in your belly.
Hip. Measure at the biggest part, even if it's clear down near your thighs.
Belly. Measure right in between your waist and hip.
Inner thigh. Measure around one leg at the biggest point.
Biceps. Measure around one arm at the biggest point above the elbow.

Exercise

Exercise isn't a focus of this program and isn't required for weight loss but that's not to say it can't play a role. Depending on the person, exercise may help or hinder weight loss on this program. The important thing to remember is that because you won't be adding calories to account for exercise, always follow your body's signals and let energy levels be your guide.

Here are our general recommendations:

You can exercise during the Loading Phase or during the Stabilization Phase if you wish but it isn't required.
For the Core Phase, exercise depends on which diet plan you choose. See next two points.
On the Classic Plan, vigorous exercise is not recommended - you may do some light exercise, but don't overdo it -- let your energy levels be your guide.
On the Flex Plan, light to moderate exercise is encouraged. It could be light resistance weight training, such as dumbbells or bodyweight exercises, or moderate aerobic exercise such as walking for 20 to 30 minutes per day.

Motivational Tips

Remember that many people lose more inches than pounds, and inches still mean fat loss. So don't become paranoid about the scale reading.
Take before and after pictures of yourself. You will be surprised at the change your body has made once you have completed the program.
Keep a food journal. This is a good way to keep track of what foods work best for your body. If you stall, your food journal might also help you figure out why.
Remember to weigh yourself each morning and record it on your tracking sheets. Take your measurements on a weekly basis and track them, too. Seeing the daily and weekly changes will help keep you motivated.