Welcome to the TSFL Weight Management Program featuring the BeSlim Lifestyle program and Medifast meal replacements. Congratulations for taking responsibility for your health. As your Health Coach, I am here to support you, encourage you, answer questions and let you know about tips and ideas to make your program more effective and more enjoyable. The first 3 days are very important and can be difficult for some. So please call me when you receive your products, so I can coach you and get you set up for success. Support Programs: We call it "Take Shape For Life" because by following this program not only will you achieve a healthy weight, but more importantly you will learn the Habits of Health so you can maintain for the rest of your life. All the coaching and conference calls (listed on page 5) are FREE to you. This support is designed to help you make important lifestyle changes and is what differentiates us from "diets". Before Your Food Arrives Setting Yourself Up for Success Read this entire document and implement the tips Take a before picture Read the Quick Start Guide online (Tools & Resources) especially pages 4-9 When Your Food Arrives Getting Started Read carefully the Quick Start Guide that comes with your order. This will be your bible. Participate in a support group each week: Monday Night Nurses Call or Wednesday Night Doctors Call (outlined below). Weigh yourself 2-3 times per week and report progress to your health coach each week. (You can track your progress online at www.tsflsupportinmotion.com) REMINDER: This program has been clinically proven by Johns Hopkins University. If you are not losing 2-5 lbs per week comfortably... call your health coach, as something is wrong and adjustments must be made. Committed to your success! Chantelle DeShazer & Andy Bramer Health Coaches for Life ID# 30068752 Chantelle Cell: 619-701-8465 Andy Cell: 858-945-1737 Email: andreas@san.rr.com http://www.healthcoachforlife.tsfl.com
Getting Into Fat Burning State You probably have questions about what happens to your body when you are on the Take Shape for Life program. This information will help you understand how the program improves your health while you lose weight quickly and safely. Staying in the fat burning state is part of the magic that makes Take Shape for Life so effective and allows you to lose 2-5 lbs per week. It also provides many other benefits such as eliminating hunger, maintaining energy and preventing muscle loss. How Does It Work? By eating Medifast low calorie, portion controlled meal replacements every three hours you stimulate your metabolism while simultaneously creating a gap between the calories needed and those consumed. The nutritional profile of the meal replacements are: low calorie (90-150), low fat (5%), rich in vitamins, minerals and fiber and equal ratio of protein (45%) and carbohydrate (50%). The carbs are low glycemic which help keep blood sugars balanced. After about three days on the program, your body switches over from glucose (sugar) and amino-acids (protein) as primary fuel sources and begins to metabolize (or burn) stored fat. Research on Take Shape for Life shows that fat burning does not cause physical harm, especially at the level achieved in this program. Instead, the fat burning provides energy while allowing muscle tissue to remain untouched and unharmed. Keeping you body in a state of fat burning is much healthier than the alternative option of being overweight. Falling Out of the Fat Burning State Eating even small amounts of the wrong foods may be the biggest hindrance to achieving the state of fat burning. Consuming carbohydrate foods releases insulin and forces the body to return to using glucose for energy instead of fat stores. While weight loss is still possible, eating foods not approved on this program (see Quick Start Handbook for details) decreases the results and comfort achieved from being in the fat burning state. Any carbohydrate foods (bread, pasta, potatoes, alcohol, fruit or fruit juices and some vegetables) will decrease your state of fat burning and jeopardize the results and your likelihood of staying on the program. Even one half slice of bread (about fifteen grams of carbohydrate) can shift the body's choice of fuel away from fat stores and back to glucose. For some people, getting out of fat burning even for one day can cost up to a week of weight loss progress. Take Shape for Life puts the body into a very specific metabolic state that is very different from a food-plan diet. If you find it impossible to refrain from eating just what is part of the program, choose protein such as meat, eggs, milk or cheese. While this will increase caloric intake, it will allow the body to remain in a state of fat burning, less detrimental to the program and achievement of long-term weight-loss. Getting Back Into Fat Burning Although properly following the program may take up to 3 days to get back into the fat burning state, most people find it easy to do. Learn from your mistakes, remind yourself why you want to lose weight then get right back on the program. If you need help or motivation, call your health coach or join a weekly support call. Remember that training your body to burn fat is the ultimate goal. This will help keep up energy and protect muscle tissue. Work hard at staying within the boundaries of the Take Shape for Life program and allow your body to remain in a state of fat burning so your goals are reached.
Do's and Don'ts While on the Take Shape For Life Program 1. Make sure to have your first meal replacement within 30-60 minutes of waking to fuel your body and start your metabolism. 2. Eat every 2.5-3 hours while awake. Never go more than 4 hours without having a meal replacement. 3. Do not eat any extra carbohydrate foods! Even one slice of bread or piece of fruit can take you out of fat burning mode and once you are out it usually takes 3 days to get back in. Thus, you lose the benefits of rapid weight loss, increased energy, decreased hunger, reduced cravings and maintaining muscle mass. 4. Drink a minimum of eight to ten glasses of water per day. Use lemon, cucumber, herbal tea, Medifast Infusers or other sugar-free flavoring for variety if needed. "The amount of weight you lose is in direct proportion to the amount of water you drink." 5. Choose one snack a day if needed. Celery (up to 3 stalks), bouillon, a small green salad, 3 dill pickles, sugar-free jello, a sugar-free popsicle or Medifast crackers or soy crisps are the choices. Snacks do not count as one of your meals. 6. Additional supplements. Vitamin D3 (4000 IU daily), Omega 3 Fatty Acids (EPA and DHA) and NanoGreens (see Chantelle) are recommended to fill in the nutritional gaps and for healthy brain and immune function. For constipation use a sugar-free fiber (Citrucel or Metamucil). 7. Once you reach your goal weight, start the Transition Plan. Your health advisor will help to structure a plan to fit your needs. 8. To keep your weight off, follow the Be Slim Lifestyle (see below). These 6 simple habits of health have been shown to keep weight off in optimally healthy individuals. 9. Exercise during the first month. If you are not currently exercising regularly, it is best to wait 3-4 weeks before gradually adding exercise. Walking is a great way to start. If you are currently exercising, cut the intensity in half, limit to no more than 45 minutes and have an additional shake and bouillon on that day. 10. Take advantage of the FREE support that is offered. Weekly conference calls (schedule and phone numbers included in Quick Start Guide and below), individual coaching and weekly weigh ins, the online support and educational books. Try them all.
Tips to Help You Adhere to the Take Shape for Life Program For some people the first few days on the program can be the most difficult. Once in fat burning state, it will become easier. The longer you strictly adhere to the Take Shape For Life Program the more momentum you will have. One of the easiest ways to change your behavior is to change your environment. Below are some suggestions that will improve your ability to adhere to the program: Remove any temptations you have in your home, kitchen, office and car. Control your environment before it controls you. Throw out, donate or use up food not allowed on the program. Set up your support systems (weekly calls, Health Coach, weight loss buddy). Plan ahead. Know when and where your next meal replacement is to be eaten, a key factor in successful adherence to the program. Carry a few extra Medifast meal replacements at all times so you do not find yourself without health food options in unexpected situations. Ask family members to snack/eat as little as possible around you and to support you on the program. Avoid social situations that center on food, at least in the initial few weeks. The sight and/or smell of food may be a strong stimulus for eating. Be aware of emotional hunger and cravings. Engage in activity that is incompatible with eating whenever you feel the urge to eat something. Your urge to eat will pass quickly. Suppress that urge by drinking water or a cup of tea. Stay out of the kitchen as much as possible except to prepare your meals. Don't expect perfection while on the program. We all experience set backs along the way to success. If you experience a set back, analyze the factors that triggered your overeating, learn from them, and plan better for the future. Continue to feel good about yourself and what you've accomplished and move forward. Maintain a positive attitude. Negative thoughts will hinder your weight loss efforts. After 3-4 weeks on the program, begin exercising on a regular basis, starting with 3 times per week. Exercise increases your metabolic rate and muscle mass, ensures faster weight loss, helps maintain weight loss, controls appetite, decreases stress and improves your sense of well-being. Call your Health Coach or your buddy if you feel like you need a little boost! Additional Support: Free Online Support System: Go to www.tsflsupportinmotion.com and sign up for your free account. Here you will find tracking tools, food and exercise journals, chat & message boards, articles, recipes and resources. Recommended Support Book: Dr. A s Habits of Health: The Path to Permanent Weight Control and Optimal Health by Dr. Wayne Scott Andersen, the co-founder of Take Shape for Life. Your Health Coach can tell you how to purchase.
QUICK START CHART Phase 1 Achieve Optimal Health with the Take Shape for Life 5 & 1 Plan Eat any 5 Medifast meals each day (shakes*, oatmeal, soups, chili, drinks, puddings, bars, and much more), plus one low-calorie "lean & green" meal - limit 1 ORIGINAL bar per day. * Medifast 55 Shakes are recommended for women not currently exercising. Medifast 70 Shakes are recommended for men and physically active women. Cost of Medifast Meals per Day: Approximately $11.00 per day, equal to or less than the average daily cost of groceries CHECK LIST FOR SUCCESS Write your goals, commit to them, take action and stay focused. Plan your day. Eat 6+ meals each day, even if not hungry. Select any of the Medifast Meals. Maximum of 1 bar per day ORIGINAL formula bars. New CRUNCH bars are interchangeable with other Medifast Meals. Start your day with a Medifast breakfast within 30-60 minutes of waking. Drink 6-8 glasses of water per day. No alcohol. If you are not currently exercising, don't begin until 3-4 weeks of weight loss. If you're currently exercising, continue but reduce intensity and length. Once your body adapts, you can gradually build back. Call your Health Coach when your products arrive. READ THE QUICK START GUIDE that comes with your order! Ask your Health Coach about upcoming informational seminars. Order online at www.healthcoachforlife.tsfl.com Phase 2 Follow the Take Shape Prescription for Life and Keep Weight Off!** BeSlim with Take Shape for Life, by eating well, exercising and maintaining your weight with Medifast meals. Follow the BeSlim Philosophy! Breakfast every day! - High quality fuel, such as Medifast oatmeal, cappuccino, or chai latte, is essential to start your day right. Exercise - Continued exercise increases metabolism, provides strength, flexibility and mental clarity. Support - Your Health Coach is available to help you reach & maintain your goals, providing the coaching, tools and caring support you will need. Low-fat meals 5-6 times a day - Eating frequently, controlling portion and total calories, especially those from fat, are critical for success. Individual Plan - Create an individual plan to help you achieve Optimal Health & build the skills & strategies you need to cope with modern life. Monitor - Weigh yourself on a regular basis to maintain optimal weight. Catch it before it becomes a challenge! Simplify your life when you sign up for our BeSlim Club. Ask for details. Channels of support available to you: Support in Motion 24-hour online support www.tsflsupportinmotion.com Doctor Support Call (Interactive) Wed. 7:30-8:00pm (CST) (646) 519-5860 enter pin: 0971# Maintenance Call (Interactive) Wednesday 7:00-7:30pm (CST) (512) 225-9427 enter pin: 7742 # Your Health Coach: Nutrition Support Line Monday-Friday 9:00am-5:00pm ET nutritionsupport@tsfl.com Take Shape for Life Call Center Mon. Fri. - 7:00am - 9:00pm (CST) Saturday 7:00am - 5:00pm (CST) Sunday 11:00pm - 5:00pm (CST) (800) 572-4417 Nurse Support Call (Interactive) Monday 7:30pm - 8:00pm (CST) (646) 519-5860 enter pin: 0971# Health Coach: Your ID #: Phone: Email: