Daily Success Tracker

Good Morning!

Today is hump day! Literally-it's my 3rd day on Take Shape For Life and my body should go into the true fat burning state I need to get rid of all this extra fat! I can't wait!

My health coach gave me some extra tips on how to get thru today and not cave into the cravings for carbs. It's been nice having a coach at the beginning of my journey-it's like having your own cheerleader!  She's gone thru what I'm going thru (just not as many years -she's much younger than me!) so I know the words of advice she's giving me will work.

The first thing I've started filling out DAILY is a preprinted Daily Success Tracker. It's to help me keep up with the number of Medifast Meals, optional condiments, optional snack, my Lean & Green Meal & the amount of water I've consumed.

It's really helpful because you lose count.  At my age-there is no point in thinking I can remember it all day! LOL

I've also been putting stars on the Medi meals so I'll remember if I liked them a little or a lot. When I'm ready to reorder my food, I'll know what I truly like.

Yesterday I enjoyed

Southwest Eggs, peach tea, chicken noodle soup, apple cinnamon cereal and nacho cheese bites.

All their food has the right amount of nutrients which totally amazes me!  Each thing tastes like what it's called.  I'm still in shock about how tasty it is.

I'm feeling pretty good this morning after having a slight headache yesterday most of the day.  Can you image all the sugar & bad stuff leaving my body?!  I know my body is in a state of shock!  It hardly goes one day without major carb input! LOL

Anyway, I'm looking forward to today.  Knowing I'm getting healthy so I can enjoy the rest of my life!

Off to work now!
Karen C

Action Plan-Have to start somewhere

I enrolled on my health care sight & took a Health Assessment. 

My weight 263.  BMI 41.2.  They say it's "markedly overweight"

Says I'm @ high risk for: heart disease, stroke, diabetes

Successful Weight management consists of 2 parts:

                              Healthy Eating
                              Regular physical exercise


An Action Plan for You:

1. Define your goals. Ask yourself, "What weight could I realistically see myself reaching?"
2. Set a date that you will begin your healthy changes. On this date, start exercising at least 2-3 times per week in the beginning.
3. Try one new healthy recipe each week. Make sure to include healthy ingredients like fruits, vegetables, and lower-fat items such as skim milk.
4. Make healthy food substitutions. For example, try wheat bread instead of white bread. Use olive oil instead of butter. Replace whole milk with skim.
5. Cut calories. For most adults, cutting back 50-100 calories per day may prevent the gradual weight gain that comes from aging. To lose weight, you may need to reduce your food and drink by 500 calories or more per day.
6. Find extra calories that are easy to cut. Eliminating one 20-ounce (600 mL) sugar-sweetened cola each day can add up to over 3,500 calories in 2 weeks, and 3,500 calories equals 1 pound (.45 kg).
7. Increase exercise. For health benefits, adults should moderately exercise at least 30 minutes most days of the week. To prevent weight gain or to lose weight, adults may need 60-90 minutes of exercise most days of the week.

Remember: To lose weight, calories in should be less than calories out.

Find out how many calories you need, visit:

• http://www.choosemyplate.gov/