Lifestyle Reboot is a 15-week interactive online course designed to help you streamline, automate, and systemize your daily food decisions to help you lose weight and keep it off forever. Here we would like to give you an overview of some of what is included in our program.
The 15-week weight loss program is divided into two phases. The first phase (Phase I) lasts four to eight weeks (depending on how much weight you have to lose and your ability to tolerate a low-calorie diet) and is the major weight loss phase of the program. The focus of Phase I is portion control and this is why convenient, ready to eat meals are emphasized (Table 1). You can expect to lose 3-5 pounds/week during Phase I depending on how much weight you have to lose (more weight generally equals a greater weekly weight loss).
The second phase (Phase II) can last up to eight weeks and although the majority of your weight loss will occur in Phase I, you will continue to lose weight in Phase II. In Phase II, you can expect to lose 1-3 pounds/week. The focus of Phase II is on meal planning and cooking, which you will be encouraged to do after you are done losing weight and enter your third and final/forever phase, Weight Maintenance. In the event that you have not lost as much weight you as would like to in Phase I and II, it is your option to re-enter Phase I or continue Phase II.
In Phase I we want you to use ready-made, convenient meals because they are portion controlled and calorie controlled. Phase I is so important to your long-term weight loss that we’re not taking any chances in having you plan and prepare meals, modify recipes, measure portions or manage food temptations. Table 2 illustrates the meal options you will use to create your weekly meal plan.
Indulgences are off-limits in Phase I and so are most snacks. Table 3 provides you with some examples of no or low calorie snacks that you can consume during Phase I.
Phase I requires you to eat a low calorie diet (800 – 1200 calories). Snack calories can add up quickly, especially when you are hungry so we strongly recommend forgoing even “healthy” snacks during Phase I or your weight loss.
Phase II of your weight loss opens your diet up a bit. You’re now able to incorporate more snacks and even a few indulgences. Meal planning and cooking are the cornerstones of Phase II and your long-term success. Please see Table 4 for an overview of Phase II.
Finally, we would like to highlight some of the key features of the Lifestyle Reboot program (Table 5). Each week, we want you to create a meal plan consisting of 1 breakfast, 1 lunch, 4 dinners, and 1 bridge meal (easy meal that gets you through a bind before your next grocery shop).
We have recipes you can try, we can help you modify or own or we can “ok” the ones you find elsewhere online. By creating a recipe list, a snack list, and an indulgences list you have now systemized the foods you eat each week. There are no more gray areas of what you think you eat, you will know what you eat and what you can choose from during your meal planning process.
If meal planning and cooking were easy, everyone would lose weight regardless of what diet they were on. But as we all know, life is busy, life is messy, life is complex. We’ve created what we call The Obstacle Meter to help you manage some of the problems that prevent you from meal planning and cooking. We also help you develop Nutrition Rules to help you prepare for any tempting food situation that is out of your routine such as eating out, work lunches, holidays, and family gatherings.
Logging your food (food diary/journal) and weekly weigh ins are essential to any weight management program to ensure you know where you stand. We need data/feedback to understand why you are (or are not losing weight and to get you back on track if you’re not already there before we lose too much time).
By holding weekly nutrition meetings (via Zoom) we can check on your meal plan and work around any obstacles that you may be encountering. Biweekly mindset meetings will help us to develop a resilient, flexible, and winning mindset. Diet and exercise are not enough to lose weight and keep it off. Ultimately one or the other will fail without an in it to win it, all in, nothing is going to stop me mindset.
During the biweekly mindset meetings (via Zoom) we will also be providing exercise education sessions that go along with your three customized workouts each week. Geof will customize your workouts depending on your exercise preferences, equipment availability, and injury history.
And finally, we’re here for you via email, text or Zoom. If you want to talk on the phone, we’re cool with that too. Whatever is most convenient for you, that’s what we’ll do. We want to do everything we possibly can to help you lose weight and keep it off. So much so that if you don’t lose weight we’re willing to give you your money back. If you’re not convinced that we can help you, please let us know what is holding you back.