Bowflex TreadClimber TC10 Owner's Manual page 40

Bowflex Body Weight Loss Guide
®
Introduction and Overview
Welcome to the Bowfl ex
ment and will help you:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
By focusing on the main three elements of the Bowfl ex
tency- you'll be able to reach and maintain your weight loss and fi tness goals for the next six weeks and beyond.
• Quality – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your
calories as possible. Making the majority of your diet from foods that have a single ingredient (for example
fruits, vegetables, fi sh, lean protein, eggs, beans, nuts, and whole grains) provides the vitamins, minerals,
fi ber, protein, and healthy fats your body needs.
• Balance – Each of the meals and snacks in this guide have a source of fi ber or smart carbohydrate, protein,
and healthy fat to keep your energy levels consistent throughout the day to fuel your workouts. By having
this balance you'll feel fuller longer, which is critical to weight loss success.
• Consistency – Getting about the same number of calories each day is important for your metabolism and
your mindset. If you overdo it one day, don't try to make up for it the next day by not eating or cutting your
calories drastically. Get right back on track by following this guide!
Results & Expectations
Results will vary depending on your age, starting weight, and exercise level but on average you can expect to lose
1-3 lbs per week and experience increased energy levels.
5 Tips for Long-Term Success
1. Keep a food log including hunger levels and water intake. Free online food logs and mobile apps are avail-
able at www.myfi tnesspal.com and www.loseit.com
2. Weigh and/or take measurements weekly – no more and no less. Weighing weekly rather than daily or
every other day is best. You'll track your progress and keep yourself in check without getting discouraged if
the scale doesn't move for a few days. And remember, weight is just a number and it's infl uenced by muscle
gain as well as fat loss. Feeling how your clothes fi t can often be a better indicator of progress as your body
adapts to exercise and nutrition changes.
3. Measure portions – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, ce-
real), beans, nuts, oils, and dairy. Use the Portion Sizes Guide for other foods.
4. Plan ahead – Make a meal plan for the week or log your food a day in advance. Planning sets you up for
success, especially for social events and eating out.
5. Practice your desired long-term habits – It's easy to justify poor eating choices when you're only focused
on the short term. Focus on the long term satisfaction of a slimmer, healthier you rather than the temporary
gratifi cation you'll get from splurging.
40
Body Weight Loss Guide. This guide is designed to be used with your Bowfl ex
®
Body Weight Loss Guide- quality, balance, and consis-
®
equip-
®