1. Set a Goal
The most important step in a weight loss program is to set a personal goal. Start by weighing yourself and writing it down. Next, determine how much weight you want to lose and then write it down on paper. Tape a copy of your written goal to your bathroom mirror and your refrigerator door. Every morning when you wake up, read your goal out loud. Read it again out loud every night before you go to bed. Keep a written copy of your weight goal in your wallet or purse and pull it out during the day and read it out loud. Weigh yourself each morning (after emptying your bowels) to track your progress.
2. Find Support
Weight loss takes time and effort, so don't be afraid to get some support. Announce your plans to friends and loved ones that you can count on to cheer you on and help to keep you from losing focus. For weight loss success, it also pays to partner up. People who embark on a diet program together are far more likely to stick to it, and studies show that they get better results than those who try to lose weight alone. Share your goal with your "weight loss buddy". He or she can help to provide reassurance, moral support, and a little competition between you can even be fun! It's also important to give support to yourself. A temporary diet slip-up can happen to anyone, so don't beat yourself up. Just think back to your last weight loss success and say to yourself, "I can do this, and I'm moving forward!"
3. Choose the Right Foods
We suggest that you start your weight loss program by following the Phase I Food Plan until you reach your desired weight loss goal. Afterwards, follow our Phase II Food Plan, which has been specifically designed to help you maintain your healthy weight. The Phase II Food Plan features lots of fruits, vegetables, legumes, whole grains, seeds, and nuts, with smaller amounts of lean meats, fish, poultry, and dairy products low in saturated fat. Recommendations include avoiding processed foods, which usually have lower nutritional value and higher levels of salt, sugar, and dangerous trans-fats. Many "reduced fat" processed foods can also contain added sugars, carbohydrates, and chemical additives. In the Phase II Food Plan, you'll learn the benefits of limiting your intake of refined "white foods" such as white flour, white rice, and white sugar, and you'll also learn the dangers of foods and beverages containing high fructose corn syrup, which has been proven to contribute to obesity even more than ordinary sugar.
The Weight Loss formula is designed to boost your metabolism and give you the energy to maximize any type of exercise.† Physical activity is important for many reasons; it has a balancing effect on your blood sugar and insulin levels, it helps to decrease your body fat and cholesterol, and it increases your energy and stamina. When developing an exercise program, make sure to include the following three areas of activity: strength training (muscle helps to burn fat!), cardiovascular exercise, and stretching for flexibility. At a minimum, you should aim to walk for at least 30 minutes every day. Even if you don't have a regular exercise routine, you can incorporate exercise as part of your lifestyle. Walk to the store, walk up that flight of stairs, or mow your own lawn. Studies have shown that these mini-exercise sessions have a beneficial effect on weight loss.
5. Drink Water
Many people are dehydrated, and don't even know it. This is why it's important for you to drink a minimum of eight glasses of pure water daily. Adequate water intake helps in the weight loss process; it rids your bloodstream of excess fat which can help reduce your cholesterol levels, and keeps you regular. If you don't like to drink water, you can liven up the taste by adding a little GoChi® to each glass. It's a great-tasting way to stay hydrated, and with just 4 ounces of Goji every day, you'll get the added bonus of 19 clinically demonstrated health benefits!†
6. Take A Multivitamin Supplement
Take an advanced vitamin/mineral supplement rich in antioxidants and phytonutrients. Taken with food, a complete high-potency multivitamin helps increase your energy and supports your immune system. Use a MultiVitamin Supplement that contains research-recommended potencies of key nutrients that have been shown in studies to assist in weight control.†
7. Get adequate sleep
This is essential for your success. The body rejuvenates and repairs itself while you are sleeping, and, if you are not sleeping well, you will not lose the weight you are trying to lose. For optimum sleep quality, go to bed at a regular time every night, in a cool, comfortable, dark, and noise-free bedroom, and try to avoid late-afternoon naps. You might also want to drink four ounces of Goji Juice every day; it's clinically demonstrated to improve sleep quality and ease of awakening in the morning.
8. Don't skip meals, and avoid late-night snacks.
Starting the day with a good breakfast provides the fuel that your body needs to avoid the dips in blood sugar that can cause you to be ravenously hungry later in the day. Do not eat after your evening meal. Studies show that 40% of calories consumed are after 7 p.m., so the single step of eliminating them can really help you to reach your weight loss goals.