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Phase 1: Reving Up

Weeks 1 – 4 of Bob Greene’s diet are all about getting off the couch and cleaning out the fridge! You weigh now and not again until at the end of the month. The exercise jumpstarts your metabolism which is how calories are used. So you come up with a level of where you are now in fitness and bump it up, right after you check it out with your physician.

The food issue is addressed with getting on a regimented meal routine – 3 a day and a snack. Emphasis on breakfast as this is where your metabolism gets started for the day and keeps hunger at bay until midday. Don’t let your appetite be your guide, eat as soon as you get up. This also makes your brain start producing the chemicals that generate pleasure and lower pain senses.

Guidelines for Phase 1:

* Eliminate alcohol (you can add it back in later).

* Drink water with each meal.

* Take a multivitamin, an omega-3 supplement and a calcium supplement if you’re not getting enough from your diet.

* No food 2 hours before bedtime.

At the end of the 4th week, weigh again. Goal is to have lost 1+ lbs a week. If that is happening, continue for 2-3 more weeks here. If your weight didn’t drop much, move to Phase 2.

Phase 2: The Switch

This is the phase where you will see the most change, both in weight and attitude. Success is dependant on replacing six problem foods with foods that will work in decreasing your desire to eat. Check your weight every week. And remember don’t be discouraged if you don’t lose each time. If a pattern of gaining appears, look over what you’ve been doing and readjust where needed. Don’t forget that exercise is the great equalizer both in burning calories and giving you that feel good attitude that food previously afforded.

At the end of four weeks, its time to check to see how you are doing. If you’ve met your goal weight, move to Phase 3. Otherwise, you can stay put here. There are a few other variables based on your weight goal that Bob Greene’s Best Life diet plan book explains.

Phase 3: The Rest of The Story

Now you are ready to enter the healthy and full life you have always desired. Weight no longer a worry, there are a few areas here that can help to fine tune your food regimen to fit your life. As you are still progressing here, there will be a need to keep up the good eating and exercising habits. But with the success and relearning you have been doing, it is no longer work.

Maintain the changes you achieved in Phases 1 and 2, but add some “anything goes calories” – the foods you still hanker for. Everything you eliminated in Phase 2 is now allowable! Try to put “anything goes calories” toward “luxury foods” that are indulgent but still have something to offer, such as dark chocolate, full-fat cheese and yogurt, pizza with whole grain crust, or a glass of wine. Try to eat more good vegetables than any other food group. Keep eating two servings of fruit a day and whole grains instead of refined ones. As for sweets, eat fruit any time. Otherwise, continue to look at the packaging.

This phase allows you to add calories back in and not worry about gaining. Why? You are again raising your activities level. This will give you the freedom you desire in choosing foods without finding those pounds you have left far behind. Oh and goodbye botox too as exercise is now the way you will keep your youthful appearance. Weigh at the most every week and at the least every month.