Bowflex TreadClimber TC10 Owner's Manual page 42

Bowflex Body Weight Loss Guide
®
Meal Plan Overview
The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high
quality nutrition to not only help you lose weight and feel great but get the most out of your calories. The vitamins,
minerals, and antioxidants from eating mostly whole foods help support optimal health. These calorie levels will
result in healthy weight loss for the majority of people. Keep in mind that everyone's metabolism is very different
depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels,
and energy and adjust your calories if needed.
Follow these guidelines if you're over 55:
• If you're over 55, you need fewer calories because your metabolism slows as you age. Stick with three
meals with one optional snack per day.
Follow these guidelines if you're under 25:
• If you're under 25 you may need more calories. Add another snack if you feel low on energy or are ex-
tremely hungry.
Breakfast
Breakfast includes a smart carb, fruit, and a source of protein, which will also have fat. With a balance of carbo-
hydrates and fi ber from the smart carb and fruit combined with protein and fat, you'll energize your day and help
control hunger levels throughout the day.
Snacks
Each snack is a balance of carbohydrates and protein to keep your blood sugar more consistent, which means
you won't experience hunger and energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner
Lunch combines fi lling fi ber from vegetables and smart carbs with a lean, or low-fat, protein. The healthy fat can
come either from the protein added during cooking (nuts on a salad) or as a dressing or sauce (such as oil and
vinegar salad dressing).
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