In no particular order, here are some general tips for success:
- If you are specifically trying to lose weight, make sure that you take your 2 shakes a day, every day. Be consistent. Don't go many days without having your 2 shakes.
- There are some really great little blenders (Magic Bullet and other kinds) on the market that are small enough and quiet enough to keep in your office or staff room. Plus many of them are only $30.00. Invest in a small one for your work so you can have a shake there, or try shaking the mix in one of those plastic shaker cups with the metal ball in them. You can purchase them on the Vi-store and I think London Drugs sells them too.
- You can replace any two meals with your shakes. It might be a good idea to replace the ones where you are the busiest. For example, if you are in a rush to get out the door in the morning and don't have time for a big sit down meal, make a quick shake, throw it in a 'go cup', and head out the door.
- Make sure you do have breakfast as this will kick start your metabolism and make sure your body (and blood sugars) get off to a good start. It really is the most important meal of the day.
- Eat 6 small meals a day, where 2 of them are the shakes. This is not a starvation program. For example, for breakfast I have a shake, then a mid morning snack of an apple, for lunch I have another shake, and then a mid afternoon snack of some melba toast and low fat cheese, a healthy supper, and then some fruit and nuts after supper. You will probably find that after being on the shakes for a week or so that you get full/satisfied quicker and don't crave junk food like you normally would.
- Try to limit the amount of complex carbs you are taking in. (pasta, bread, rice, potatoes). Some people advocate cutting them out completely, or only having them once a week. This is a personal decision, and may also be determined by the amount of exercise you are doing. The key here is to not go overboard on the carbs, especially white foods (white bread, rice, potatoes, pasta). Whole wheat breads can also bloat you up too. It may be a good idea to measure the amount you do take in (say 1/2 cup/meal for a woman) to make sure that you aren't taking too much in. If you do find that the weight isn't coming off and you are eating a lot of this stuff, it may be a good idea to cut back.
- Drink lots of water--8 to 10 glasses/day. Some people put lemon in their water and swear by the "cleansing and fat burning" properties of lemon water.
- If you are finding that you are hungry between meals/snacks, put some Vi-Trim in the shake just prior to that 'difficult' time. This will help control your appetite and keep your blood sugar leveled out.
- You may find that the first few days on the program you will feel hungry, but don't worry, this will pass and your body will adjust to the new regime. The Vi-Trim really helps control the hunger pangs and can be purchased separately if you don't get it in the kit you picked.
- It is okay to put some fresh or frozen fruit in your shakes to add some 'bulk' to them. Peanut butter is also good too. For more ideas refer to the "Shake Recipes" page.
- If you can, add exercise to your weekly routine. Incorporate some cardiovascular exercise such as walking, running, zumba, cycling--and don't forget the weight training too! Lifting weights is a great thing to do as it strengthens your muscles and prevents injuries, it boosts your metabolism and burns fat long after you have stopped your workout. And women, don't worry, you won't bulk up to the extent that you look like Arnold Schwarzenegger!
- Make exercise fun and exciting. If you don't like running, then find something you do like. If you are going to succeed with this, you need to do things that you enjoy. Nowadays there are a whole host of activities designed to get you fit, ranging from zumba classes, boot camps, fun DVD's, to name a few. If you live in a snowy area, take up snow shoeing or skating. Try something new and challenge yourself. Now is the time to re-define who you are!
- Break your weight loss journey into small increments of weight. For example, if you have 40lbs to lose, make the first 10 pounds your goal, and then the next 10 pounds. This way the long term goal won't seem too daunting.
- Invest in some healthy cook books to change up your meals. There are a million heart healthy cook books on the market these days, so your new 'food regime' need not be boring.
- Have fun with your meals too! Move out of your comfort zone and try new meals and new snacks to tempt your palate. By adding variety to your snacks and meals you are more likely to enjoy this journey, and less likely to get sick of the 'same old same old' food.
- Don't beat yourself up if you do cheat. We all cheat once in a while, and hey, this is a lifetime commitment. You can get back on the wagon tomorrow and start fresh once more.
- Limit your salt and processed foods. Salt will just bloat you up and make you feel like the Goodyear Blimp and add a few pounds onto the scale. Processed food is laden with salt and other nasty things, and it is just a good idea in general to stay away from that stuff. Eat real food.
- Don't get hung up on the scale number. Often our bodies change shape and get smaller and tighter before the scale starts moving, so if it does take a while for the numbers on the scale to change, don't panic. This isn't a race, and losing weight slowly is A-okay. The key is to keep it off.
- Take measurements before you start, as well as "before" pics. No, you don't have to post the picture, but if you do find a time where you are getting discouraged, comparing your most recent pictures to your "before" pics will help show you how far you have come. As well, you look at yourself every day in the mirror, so you may not notice the gradual physical changes that are taking place as they are so gradual. That's why taking pictures is so important.
- Don't weigh yourself every single day. Try doing it once a week. Your weight can fluctuate a lot in 24 hours, due to water retention and other things, so weighing yourself every day will only succeed in frustrating you.
- Weigh yourself in the morning right after you get out of bed. (Pee first!)
- Plan your meals. If you have decided what you are eating each day at the beginning of the day, you may be less likely to cheat and stray off of the plan. This will also ensure that you take in the appropriate number of calories.
- If you count calories, www.myfitnesspal.com is a great tool as it has a whole host of brand name foods in its database and is very user friendly. It also has a good iphone app.
- If you need to eat after supper, make sure that your last healthy snack is about 2 hours before you go to bed. And no eating in bed!
Best of luck with your weight loss journey, and finally, the last tip is to BELIEVE IN YOURSELF!! The best way to succeed is to visualize yourself having already succeeded. Practice what it will feel like to have lost the weight and imagine yourself in your new body. You can do it!
