ReShape Week One
Introduction – ReShape: How Did You Get Here? (Breaking The Bad Habits)
The truth is that when you start a weight loss program, you are frustrated with how you look and what you have eaten. You feel out of control. That’s OK. You’re human. But to regain control you need to break that cycle of making unhealthy choices. This means following a rigid plan that doesn’t require you to make too many decisions. Week1 rescues you from your old patterns and gives you clarity, focus, and motivation. Although there are restrictions the payoff is so great you will be thankful you made the commitment.
In the first seven days of the program, you follow a strict, daily structured food plan. But don’t panic. There are good reasons for this. Week 1 is the best way to jumpstart your weight loss and lay a solid foundation for the future.
Here is what a typical day on the Feed Muscle, Shrink Fat plan might look like:
Meal 1: 8 a.m.
Snack: 10:30 a.m.
Meal 2: Noon
Snack: 3:30 p.m.
Meal 3: 7 p.m.
You don’t have to follow this exact timeline; there are lots of other ways to create a schedule that works with your daily responsibilities. You should eat every three to four hours, but you can determine your specific hours. Here are some guidelines:
- You should eat within one hour of rising. So if you normally get up at 6 a.m., you should eat breakfast by 7 a.m. and then eat again around 10 a.m.
- Three mini meals (breakfast, lunch, and dinner) and two small snacks (one in midmorning and one in midafternoon) are ideal for keeping your energy level stable and your metabolism running.
- Avoid eating after 8 p.m. or within two hours of bedtime. At night our metabolism naturally slows down as our body prepares for sleep. If you eat too close to bedtime, you may have trouble falling asleep as the body (and digestion) tries to shut down and you have food in line to be processed. Late-night eating can be a pitfall for many, especially emotional eaters. Those who get bored can find themselves downing hundreds of extra calories when they really are not hungry. If you truly feel the need to eat something close to bedtime, go for a small snack (see page 43) or a cup of decaf herbal tea.
Following The Meal Plan
Lean proteins and vegetables are the center of attention this week, and you are eliminating starchy carbohydrates, such as bread, pasta, rice, and cereal. (You will reincorporate them starting in Week 2.) Refined sugars and most sweets are off the list this week too, although you will be able to eat them in moderation later in the program.
If you haven’t set up a journal yet, do it now. Be sure to record what you eat at every meal and snack and how much physical activity you’re doing. Maintaining a journal will help you identify both good and unhealthy patterns in your eating habits. The journal also will help you stay motivated and on track by keeping you aware of what you are eating and what life events are affecting your mood, attitude, and behaviors.
[Download and Print A Diary Link] [PDF]
Because hydration is key to weight loss and good health, you should drink at least six glasses of sugar-free liquids a day. At least five of those glasses should be water, which you should drink at every meal and snack.
[Box for Alcohol info]
If you normally drink caloric beverages like sugary soda and juices, you should make the shift to noncaloric varieties like water and unsweetened tea. A new study called “What America Drinks” reveals that on average Americans get 22 percent of their daily calories from nutrient-poor, sweetened beverages such as soft drinks, fruit-flavored drinks, and presweetened teas. Imagine what would happen if the average person simply switched from regular soda to water. She would cut 22 percent of the calories from her diet and shed pounds in a matter of weeks, even if she did nothing else!
There are many healthy drink options. Have decaf herbal tea as a morning beverage. To spruce up plain or carbonated water, add a slice of orange, lemon, lime, grapefruit, or even cucumber. Or simply brew your own tea (any kind you want) and chill it with ice. You should limit diet sodas to one or two cans each day because the artificial sweetener in sodas can make you crave sugary foods.
[Box for Coffee/Caffeine Info]
For optimum results during Week 1, I encourage you to substitute one of my nutritious power shakes for up to two meals a day. These delicious, easy-to-make shakes will help supercharge your weight loss for a reason you may not expect. They remove the temptation to “cheat” as you cook a meal, tasting a little here and a little there. Because they pack a perfect mix of protein, healthy fat, and carbs, they will give you lots of energy and keep you feeling satisfied. By mixing them into Week 1, you will maximize results and put yourself on a faster track.
Shakes have been a part of my life for decades.
[Link to Shake Recipes]
While they are extremely helpful during Week 1 for keeping calories in check, feel free to substitute a shake for a meal whenever you like in the next six weeks. I regularly drink shakes because I just love how much energy and nutrition they provide without a lot of fuss. You will soon have these shake recipes memorized for whenever you want a pick-me-up or have a craving for something cold, smooth, and filling.
If you are accustomed to sugary-fruit smoothies and ice cream-based shakes, it may take time to get used to my blends, which include protein powder. Most grocery stores now carry protein powder. Make sure you don’t buy “meal replacement” powder. Look for a brand that contains whey, egg whites, or soy and has a serving size of about 2 tablespoons or 100 calories. Feel free to play with the ingredients too. If you prefer icier blends over thicker ones, just add more ice, try frozen fruit instead of fresh, and mix in water instead of milk. Protein powders also come in flavors like vanilla, chocolate, and strawberry. You can mix these flavors in the recipes to your heart’s desire.
During Week 1 you should eliminate all starchy carbohydrates, including snacks such as crackers, bread, nuts, and nut butters.
[Link to Snack Options]
You can have two snacks a day—ideally, one in midmorning and one between lunch and dinner. The goal is to scatter your snacks between your meals so you are eating every three to four hours. If you go too long without eating, your metabolism will slow and you will arrive at your next meal so hungry that it will be difficult to control your portions. When your metabolism is slow, food is more easily stored as fat.
When do you get a real treat? Every day! There is a time and place for sneaking in a sugary indulgence at every step of KathySmith’s ReShape. After all, sweets can satisfy us in ways nothing else can. The problem with most sweets is they tend to be high in saturated fat and made with highly refined sugar that we are physically programmed to crave more of after a small bite. You know the experience. You say you will have just one cookie and then it becomes difficult to abstain from the next one and then the next one. The following is a list of treats you can have during Fast Track 1 (limit one per day). This list will grow as your options open in Week 3.
You Can Repeat Week 1 Anytime
Week 1 is so effective at helping you shed fat quickly and safely that you may want to use it for two weeks in a row. Simply repeat the meal and exercise plan and then move on to Week 2. You can also use Week 1 any time you need to drop a few pounds in a short time. You can even use it for just a day to recalibrate your blood sugar and charge your metabolism if you have not been eating healthfully and exercising. Because it is such a strict regimen, you should not use Week 1 for more than two weeks in a row. If you stay on Week 1 for too long, you may eventually succumb to intense cravings for off-limits foods, specifically starchy carbohydrates and sweets.
Part 2 – The Week One ReShape Workout
[Table with Week One Workout]
[Each workout has PDF or Link to Demonstration Images]