Typically, if you follow at least 90% of the weekly menu, you should drop 1 clothing size within 4 weeks (1 month). Pounds vary among people. More muscle tone = you might see more inches off than actual pounds, less muscle tone = more "scale" pounds off. Personally, I recommend to clients NOT to get on a scale. Judge by your clothing, how it fits when you start the program and how it fits 4 weeks later. The decision is yours. If you need to SEE the pounds coming off then weigh yourself. You don't have to weigh daily. Weigh yourself on day 3, 4, and 7, you will see what a shifting your body does. You should be your lowest weight on day 3 or 4. It is written this way to accelerate weight-loss in the beginning of the week. 

When the metabolism starts to properly work you will FEEL the difference. You will have more energy and a "lighter" feeling. You will also be urinating more because you will be expelling the excess fluids in your tissues. The key = 2 FRUITS per day BEFORE 4:00 p.m. and follow the plan as written.

Water is necessary for proper metabolic function. While 8-10 serving of water is recommended per day, if your water consumption is low say 1-2 servings per day,  try to INCREASE by 1 serving per day, per week until you work yourself up to 8-10 glasses per day. **Add fresh lemon or lime or orange to tap water for a refreshing taste. (Ice helps too).  Stay away from the flavored water that have the words "high fructose" or many calories per serving.  No sodium seltzer,flavored OK, is acceptable, but tap water is still the best.

Remember--You didn't gain it overnight. It took many days upon months, and years to get you here. Now the process needs to be reversed, one day at a time. But this time it will STAY OFF  !!!When you hit your weight-loss goal Body Transformers will teach you how to keep it off with our maintenance program.

This is when the body finds a level of comfort.  You may be metabolizing just fine, but you don't see a weight drop. Also eating the same foods repeatedly will cause a sudden stand-still. Variety is what keeps you motivated. Changing the food groups and balancing the calories allows for the body to work faster and healthier.

It's easy--Everyone eats and metabolizes differently. You will notice as the weeks go on changes in your menu. Always allow for your body to adapt to what is new to it. You should  see pounds off in the first week. This program becomes easier as you go, so easy children can do it.

Right now!!!

Try starting off with one glass.  Add fresh lemon or lime or 1/2 fresh orange.  Add ice, that can really make a difference.  Salt free seltzer (carbonated water) is acceptable, but "beware" of "flavored" water.  Many contain hidden calories, especially if they are made with types of "syrup".  In extreme cases, you may dilute 1/2 serving of juice, lemonade or iced tea with 1/2 serving water.

Always try to increase your serving of water by "1" (one).  If you are already having one serving per day, go up to "2" servings per day. The next week increase again by one serving.  2 servings will become 3 servings and so on.

The best type of water for your body is TAP water.  it contains fluoride which is essential for the prevention of cavities.  Spring water is ok, but does not contain some the minerals as tap water does.

Soy is an excellent replacement for meat and occassional dairy products.  It is high in protein, but has the benefit of being lower in fat.   The portion of soy will be the same amount as the meat or dairy it is replacing.

Weighing yourself daily can be nerve wracking.   In my observation among clients, 50% will weigh themselves even though I personally do not recommend it. Sometimes weighing yourself, puts too much pressure on you and allows for an element of total frustration if you do not see a drop on the scale.  The choice is yours.  If you do weigh yourself, then weigh yourself EVERYDAY, so you can see and learn how your body fluctuates.  You can do this and calculate per week the amount of weight loss.

Most portions are written on the menu's. Always say to yourself "How much would I serve to my friend if they were eating at my home". Usually the portions would be average or a little more than average.   They would be fulfilling. We do know just by sight how big a true serving should be.  We tend to fool ourselves by serving ourselves small portions, and then feel deprived. Visually, we like to see a good size portion.  Go for it, have a decent size. You will mentally be fulfilled as well as physically.

It is not recommended to have 2 types of starch at one meal, especially at dinner, when the body slows down. Make a choice between the two types of carbohydrates.  When you start to balance the amount of carbos, you will feel better and your body will thank you for giving it a break.

You really should never skip a meal.  SNACKS, (not fruit) can be skipped, but if you have had a healthy and larger breakfast and lunch, you may either have something light such as a bowl of cereal or 1/2 sandwich or a low fat dairy snack for dinner.

A breakfast type drink or a healthy protein drink mixed with milk, skim, 1%, or 2%, can be substituted for Breakfast or Lunch only.

The clear juices get my vote. Examples: cranberry, grape, apple). Citrus juices have a thicker consistency, and a more acidic taste.  Some people complain of heartburn or intestinal gas after drinking them.  Be your best judge, if it doesn't agree with you don't drink it. Or eat it for that matter !!

Yes, some vegetables work as fruits, such as, carrots, sweet potato, beets, peas, corn, some squashes. Unless you are told by your physician you can not have fruits, give them a try.   Everything in proper moderation.

Variety is the spice of life, or so they they say! As with weight-loss, a good variety of food will keep you motivated to continue the program.

Fruits may be substituted for vegetables if you absolutely will not eat or are medically advised not to eat them. Do not exceed 4 servings of fruit per day if you choose this route.

Try to find at least 3 vegetables you enjoy and alternate them.  Cooked or raw, whatever you prefer.  If you would rather have a salad in place of a vegetable, have it.  Salad dressings should be lowfat (2TBS), or you may use regular dressing, as follows:  before you put on the dressing, drench the salad with vinegar (red wine vinegar or balsamic vinegar) and add 1 A

Beware of foods that are fried.  Frying adds calories and fat to the item.   It makes the body have to work harder trying to burn the additional fat calories.   It also depends on what type of oil or lard the item is fried in.  The healthiest of frying oils would be canola, sunflower, safflower and some vegetable oils.   Animal fats (lard) are the least healthy. *** Hint: Spraying an item with low fat or fat free margarine or butter, then baking it, creates a crispy fried texture and taste, without the fat.

If you need to eat fried foods, hopefully not often, it is better that you eat them early. Lunch is better than later in the day.  The body starts to slow down between the hours of 3-5 p.m.  It is unfair to your body to place all that saturated fat in it at one time, and force the body to work harder, when in actuality your body wants to REST!

Eating the fried items mentioned you really should just have either a salad with lowfat dressing or vegetable.  Because the coating of the fried item will be mostly made of bread,or flour,or a starch, that should be considered your carbohydrate for that meal.

Soda is not your friend.  Regular soda is high in calories and sugar, while some diet sodas have chemicals and contain extra salt for taste.  If you are an avid soda drinker, try reducing your intake by 1 serving less per day, per week, and soon you will realize your taste buds will not "crave" the soda as much.

The snack list (see program info "snack list").

It is better to eat what is written per meal per day, only in circumstances when you might deviate from the menu, and you know you have eaten too many calories, you may replace a meal with a low fat dairy choice.

You are allowed up to 2 servings of low fat dairy after 4:00 p.m.  Example: 1 serving of milk (skim, 1%, 2%,) with dinner and 1 low fat dairy snack later at a time that is convenient for you.  Even past midnight !

Skim milk is the lowest in fat, followed by 1% and 2%,   use your palate as your taste guide

Tasty alternatives include: 1 -2 servings of low fat or fat free chocolate pudding, 1 serving lowfat or fat free chocolate cupcakes, brownies, cookies etc., 1  8oz. lowfat chocolate milk, 1 serving hot chocolate (made with skim, or 1% milk, or water), 2 large chocolate rice cakes, or you can try the alternative to chocolate which is Carob. Carob usually covers most items such as : raisins, nuts, fruits, pretzels.

Too much sodium can elevate your blood pressure as well as allow for your body to "retain" unnecessary fluid causing a "bloated" feeling.  When you retain, you will notice the scale move upwards until the body can handle the excess fluids.  Too much of anything is not good for the body. Most people eat too many carbohydrates (carbos), because they are usually easy to buy or prepare, and they taste good.  Through many years of creative marketing, the public has been swayed to eat an abundance of carbos, with the misconception that eating many of them will allow for the body to lose weight. People fail to realize that eating an excess of anything CAN BE STORED AS FAT, AND USUALLY IS.

When trying to lose weight consistently, one should not mix too many carbos. Example: pasta and bread, or rice and bread, or potato and bread.

Eating protein(lean meat, tuna, low fat cheese, low fat dairy, small amounts of nuts). These types of snacks will keep you filled longer, they tend to stabilize the blood sugar level. Always remember, when you are hungry EAT PROTEIN, when you are tired EAT CARBOS.

If the standard lowfat dairy does not completely fill you, then if necessary you may have 1 lowfat carbo snack such as: 1 cup air popped popcorn, or 1 slice lowfat bread with light margarine or small amount jam, or 1/2 lowfat sandwich with small amount of filling.

The body depends on a a stable eating plan.   Once your body gets used to eating 3 balanced meals along with the proper amount of calories and food groupings, it functions properly.  When you disturb this healthy pattern, by skipping meals, the body goes into a type of "hibernation".  A slowing down process.  Your body gets shocked because it is counting on the balance of healthy nutrients and at certain times of the day.