Coast Lifestyle

ACHIEVE YOUR GOALS WITH THIS WEIGHT MANAGEMENT CHECKLIST

Journal, tape measure and apple - diet concept

It’s time to lighten your load—literally. Carrying around extra weight isn’t good for your body. You know that. But staying at a healthy weight is easier said than done. This weight management checklist helps you focus your energy on impactful activities. Start checking off items and building momentum to achieve weight management goals.

Maintaining a healthy weight is all about the balance of calories in and calories out. Use more than you take in and you lose weight. Do the opposite, and you gain. If they’re balanced, that’s how you maintain.

This means a focus on diet and exercise together. But this weight management checklist goes deeper and provides simple tips to get you started.

It’s time to start checking off some boxes.

Cropped image of businesswoman writing on checklist

Item 1: Set a Goal for a Healthy Weight

Determining your target weight isn’t a guessing game. There are many factors that can help you determine the right number for you.

The most common way to figure out a healthy weight is using the Body Mass Index (BMI). This is a ratio of your height to weight. This is going to involve some math, but you can do it (or use a BMI calculator). You can find your BMI with this equation:

Weight in Kilograms(kg)/(Height in meters)2

Here’s an example: Dave is 84 kg (or about 185 pounds) and 1.8288 meters (six feet tall). His BMI would be 25.1, which is just barely in the overweight range. (Here’s the math: 1.8288 squared is 3.345, and 84 divided by 3.345 is 25.1.)

The healthy range for BMI is 18.5 to 24.9. That’s what you want to aim for. There are charts available that will give you the healthy weight range for your height.

But BMI isn’t everything. It’s a very simple calculation that doesn’t consider different circumstances.

You can also use measurements like body fat percent or determining belly circumference (around the belly button) to help determine your ideal weight. Body fat percentages should be less than 31% for women and 25% for menBelly circumferences should be less than 40 inches (102 cm) for men and 35 inches (88 cm) for women.

If this is all a little bit overwhelming (and math can do that) you can always talk to your doctor, dietician, or nutritionist. They’re great resources.

Item 2: Assess Your Calorie Needs

Calories aren’t scary or mysterious. They’re simply the units used to measure energy in your food. And you need calories to run all the processes of your body.

Most of what you see about calories is based on an average diet of 2,000 calories per day for women and 2,500 a day for men. That’s a good starting place. But there are many factors to consider when assessing your daily calorie needs.

Weight and activity are probably the biggest considerations. A larger person needs more calories. That’s because you need more energy to move around more weight. And if you’re on the go a lot or you’re an athlete, you need more fuel to support that extra activity.

Age and sex are two other factors. Calorie needs decrease with age. And men need about 500 more calories per day (on average) than women. That’s mostly due to their overall larger size and the fact that they have a higher basal metabolic rate or BMR.

BMR is what your body burns at rest. About two-thirds of your calories are used this way—just to keep your body running smoothly. Those are like freebies. The rest of your calories are burned because of activities you do during the day.

There are calculators that will tell you your BMR and how many calories you need to maintain your weight. But for simplicity’s sake, if you’re a man, it should be around 2,500 calories. If you’re a woman, that number is around 2,000.

Use those as the starting point for maintaining a healthy weight. You can adjust your needs if you’re more active, larger, or have other health considerations.

Item 3: Design a Diet to Achieve Your Weight Management Goals

You know how much fuel (calories) your body needs. But counting calories is just a part of planning your perfect weight-management diet.

The foods you choose to acquire those calories makes a big difference. Think about how 300 calories of sugary treats compare to 300 calories of almonds and fruit. One will fill you up with fiber, sustained energy, and micronutrients. The sugary snack is empty energy that can lead to a crash.

Like any healthy diet, you should target a balance of nutrient-rich protein, carbohydrates, and healthy fats. Focus on fruits, vegetables, whole grains, lean protein, plant-based fats, and foods with fiber.

Protein (especially in the morning) and fiber are especially important. You only absorb half the available calories in fiber. And it helps you feel full for longer. Also, don’t forget to drink plenty of water.

Any diet should give you a foundation of vitaminsminerals, and beneficial plant compounds. It’s the starting point for getting your body all the nutrients it needs.

Item 4: Examine Your Exercise Expectations

The best exercise plan is one you can follow. That’s a popular saying, but it’s true (the same is true for your diet, too). You don’t want to make these common mistakes:

  • Starting at a higher level than necessary
  • Forcing yourself into activities you hate
  • Expecting results right away

Being honest with yourself about your fitness level will help you avoid jumping into something too hard. You really shouldn’t run before you walk. So, assess where you are and work—in steps, since health won’t happen all at once—to get where you want to go.

Taking an inventory of healthy activities you enjoy is essential to developing an effective exercise routine. You shouldn’t focus on running if you find it boring. Maybe playing a sport works better for you. Figuring out what you like to do will help you look forward to exercise instead of dreading it.

Also, properly set expectations. One trip to the gym isn’t going to reshape your body or improve your fitness. It’s a process. You have to burn 3,500 calories to eliminate a pound of fat. A good goal is using 500 more calories than you take in each day. That can lead to losing a pound a week.

And remember, exercise is only part of the equation. You can’t exercise your way out of bad eating habits. So, you need both as part of your weight-management plan.

Female runner tying her shoes preparing for a run a jog outside

Item 5: Plan Your Exercise Routine

You know what you like. You have properly set expectations. Now it’s time to plan.

Take the activities you like and figure out how many calories you’ll burn. Then figure out how many minutes are required to hit your goal for the day. You can find these estimates online or in a fitness tracker app.

Then carve out time in your daily schedule. Make sure to vary the activities so you don’t get bored or fatigue one part of your body too much. Ideally, you should get at least 150 minutes of exercise a week. The easiest way is to split that up into five, 30-minute sessions.

Item 6: Get Going

This is the simplest one on paper, but the hardest in practice. It’s also the most important part of any weight-management plan.

Doing it.

Understanding your calorie needs is great. Planning the perfect diet and exercise routine is important. Crossing off items on the weight management checklist builds momentum. But you’ll need action and perseverance to achieve your weight management goals.

So, put your plans into motion. Get out and move. And remember progress and consistency—not perfection—is what you want. You’ll have successes and snags, but focus on continuing to move forward, in the direction of your weight-management goals.

A simple way to put it is to be good—eat right and incorporate exercise—the majority of the days of the week.

Here at East Coast Life Solutions we know how easy it is to get off track after a busy socializing season and have many solutions to help you curb your appetite. Hop on over to our Special Offering page to see how to start the year off right with special product pricing.

Healthy Cove

Goodbye Diet, Hello USANA RESET

USANA RESET: Goodbye Diet, Hello USANA Reset

Dr. Karen Wolfe wasn’t always a believer.

Now before you assume we’re talking about Roswell and alien-UFO shenanigans, let me clarify. Karen wasn’t always a believer in the USANA RESET KIT

“When RESET first came out, I didn’t like it,” she says candidly. “I thought for sure that it was a diet in a box, and I’m very anti-diet.” Living in a culture touting lemon cleanses, detox diets, and the next new Hollywood fad diet, the Australian physician, entrepreneur, and author was understandably skeptical.

But then she tried RESET for herself. And it made all the difference.

Why Karen Changed Her Mind

“I’ve come to see RESET as a great gift—one that helps you to jumpstart healthy eating habits that can change your whole lifestyle.”

Karen loves the fact that the 5 Day RESET   is a satisfying and nutritionally balanced program. It’s easy to follow, extremely structured, and very effective. Every day, simply replace three meals with a delicious Nutrimeal™ shake (Dutch Chocolate is her personal fave), take the USANA supplements provided, eat whole-food, low-glycemic snacks, and practice healthy lifestyle habits.

This whole-health approach helps you to get off the craving roller coaster and make a clean break from the effects of unhealthy, high-glycemic foods.

 

USANA RESET: Karen WolfeHit RESET on Life

“If people follow RESET for the five days, they will feel a difference,” Karen says.

For her, completing the RESET program helped to balance her blood sugar levels.† “I didn’t know I had sugar cravings until I did RESET,” she recalls. “It was a wake-up call, and I experienced cravings similar to those on detox programs the first day. But after three days my cravings were gone.”

By day five, Karen was craving healthy foods instead, and she promptly started cooking healthier meals at home. “Ultimately, the goal is to help people change their lifestyle. This isn’t a diet like I first thought it was—it’s the perfect jumpstart to launch you into healthy eating.”

USANA RESET

The Three M’s

Each RESET Kit has three elements, or “Ms” as Karen calls them: macronutrients, micronutrients, and microbiome support.

 Macronutrients

The Nutrimeal shakes provided in each kit make up the macronutrients. Not only are they creamy and ridiculously delicious, but these meal replacements also provide a good ratio of carbohydrates, protein, and beneficial fats to support a healthy weight. Their low-glycemic formulas are designed to digest more slowly to deliver sustained energy while you complete your RESET. You’ll also choose a variety of tasty, low-glycemic snacks to eat throughout the week to support your macronutrition needs.

Micronutrients

Along with the single-serve Nutrimeal packs, each kit includes a five-day supply of USANA’s HealthPak™, which provides micronutrients. “Some people may be nutrient depleted due to the everyday stresses of life and not eating healthy foods regularly. And if you’re nutrient depleted, it’s going to be hard to obtain the ideal levels of important nutrients you need to maintain overall health,” Karen says. This is why she believes supplementing with high-quality micronutrients is so crucial.

“Micronutrients provide health on a cellular level,” she explains. Each HealthPak contains a full daily dose of USANA supplements made with exclusive USANA InCelligence Technology®. “They use cell-signaling technology. This basically tells our own human cells to turn on certain metabolic pathways to maximize our nutrient support.”

Microbiome

Each RESET Kit also comes with a five-day supply of USANA® Probiotic, which provides a full range of benefits to our gut, or microbiome.

“There’s this other aspect to health that people often ignore, which is our microbiome,” says Karen. She compares our microbiome to a tropical rainforest made up of a diversity of plant types. Just as each kind of plant life plays a different role in the ecosystem, each microbe (bacteria) in our gut plays an important role.

“Our microbial cells outnumber our human cells 10 to 1, and many of us have an imbalance in our gut,” Karen says. She explains that whenever we eat certain processed foods, for example, it can disrupt the important microbe balance in our gut, which then can temporarily throw everything out of whack.

That’s where the probiotic comes into play. USANA’s Probiotic helps bring balance to your belly and digestive tract with a blend of good bacteria—Bifidobacterium BB-12® and Lactobacillus rhamnosus LGG®. Both of these strains have been clinically shown to survive the harsh acidic environment of the stomach.*

Healthy Snacks Are Actually a Thing

Nutritious low-glycemic snacks are a fourth element of the RESET Kit. Before beginning RESET, Karen highly recommends getting your snacks prepared. A few days before starting, look at the list of delicious low-glycemic snack options provided in the RESET program guide and choose your favorites. One or two days before, purchase and prepare all of your snacks and fruits and veggies so you have plenty on hand. “I recommend having a salad in the fridge at all times,” Karen says.

Here are some of Karen’s favorite low-glycemic snacks:

  • Yogurt: Buy low-fat or nonfat, no sugar added. “I love plain Greek yogurt. Yogurts with ‘live cultures’ are healthiest. If you are sensitive to dairy, try a soy yogurt.”
  • Nuts: An iUSANA RESET: Snacksdeal combination of unsaturated fat, protein, and carbs. “Nuts are portable and nutritious. Buy raw, unsalted nuts or peanuts in the shell. The average size is a ‘handful,’ which is about 200 calories, depending on the variety.”
  • Hard-boiled egg: “This makes for a perfectly balanced snack.”

Another snack tip? Clean your cupboards. “Go through your pantry and get rid of any crackers and chips. You need to get rid of any temptations,” she says.

Use the Buddy System

Another way to ensure success is to RESET with a buddy. “There may be people who will try to sabotage your efforts,” Karen warns. That sabotage could be your coworkers inviting you to a tasty taco bar for lunch, or it could be your neighbor dropping off a pan of fresh-baked banana bread. But resetting with a buddy makes you accountable and will give you the motivation to stick to your healthy eating goals. “I commissioned my husband to do it with me. Of course, he breezed through the whole thing while it was much harder for me,” Karen laughs.

Listen to Your Body

When it comes to working out during your RESET, Karen suggests walking. “My biggest recommendation is to get 10,000 steps a day,” she says. “There has been a lot of positive research on the benefits of walking, and moving is so good for your health.”

She also recommends listening closely to your body. For instance, if you regularly lift weights or swim laps and find that you are feeling tired, you may need to tone down your activity level, since everyone has different responses when doing RESET.

“Pull back if you need to, or try doing only 30 minutes of very moderate exercise. Whatever you do, be sure to get your steps in. It’s so important.”

Stress Less

Something you’ll want to be careful about during your RESET week is stress. “We can be stress eaters and easily reach for emotional foods like cupcakes and candy,” Karen warns. That’s why she “stresses” (har-har) that it’s important to care for your emotional and mental health while resetting. Really be aware of stress-management techniques that work for you and apply them throughout the week.

This could mean taking a little work break to read a good book, heading to the park for a leisurely walk, or even pampering yourself. “Have a warm bubble bath at night or get a massage,” she says. Karen also suggests getting plenty of sleep, since sleep deprivation can trigger hunger. “Set yourself up for success.”

Put Your Hands in the Air

Getting off the sugar-craving roller coaster doesn’t have to be a difficult feat—RESET makes it an easy stop. And you may find yourself happy that you’ve jumpstarted new healthy eating habits into your lifestyle.

Just ask Karen.

Biography

Dr. Karen Wolfe is an Australian physician, entrepreneur, healthy lifestyle coach, author and international speaker. She was born in Sydney, Australia and graduated from Sydney University with a bachelor of medicine and bachelor of surgery and completed a master’s degree in psychology from National University in California.

Karen worked initially in Australia as a family physician and later spent eight years in the administration of national health care, wellness, and senior programs in her role as the medical director of the Australian Government Health Service.

Karen moved to the United States in 1991 and began her wellness career in corporate wellness. She assisted companies and school districts to reduce health-care costs by customizing wellness programs to improve the health and well-being of employees. She is a graduate of the Institute for Integrative Nutrition and is a long-time faculty member of the National Institute for the Clinical Application of Behavioral Medicine. In 2016, she was awarded the Lifetime Achievement Award by the National Wellness Institute.

She is the author of seven books which include Is Your Lifestyle Killing You? She is an international speaker on stress management, wellness, and nutrition.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

†As long as blood sugar levels are healthy to begin with.

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