Bowflex BFX.BodyWeightLossGuide.010214.EN.A Body Weight Loss Guide BFX.Body Weigh Plan

User Manual: Bowflex Bowflex Body Weight Loss Guide Resources | Bowflex

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Bowflex® Body Weight Loss Guide

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Bowflex® Body Weight Loss Guide

Introduction and Overview

Welcome to the Bowex® Body Weight Loss Guide. This guide is designed to be used with your Bowex® equipment and will help you:

• Lose weight and get lean

• Improve your health and wellness

• Increase your energy and vitality

By focusing on the main three elements of the Bowex® Body Weight Loss Guide- quality, balance, and consistency- you’ll be able to reach and

maintain your weight loss and tness goals for the next six weeks and beyond.

• Quality – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the

majority of your diet from foods that have a single ingredient (for example fruits, vegetables, sh, lean protein, eggs, beans, nuts, and whole

grains) provides the vitamins, minerals, ber, protein, and healthy fats your body needs.

• Balance – Each of the meals and snacks in this guide have a source of ber or smart carbohydrate, protein, and healthy fat to keep your

energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss

success.

• Consistency – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one

day, don’t try to make up for it the next day by not eating or cutting your calories drastically. Get right back on track by following this guide!

Results & Expectations

Results will vary depending on your age, starting weight, and exercise level but on average you can expect to lose 1-3 lbs per week and experience

increased energy levels.

5TipsforLong-TermSuccess

1.Keepafoodlog including hunger levels and water intake. Free online food logs and mobile apps are available at www.mytnesspal.com and

www.loseit.com

2.Weighand/ortakemeasurementsweekly – no more and no less. Weighing weekly rather than daily or every other day is best. You’ll track

your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just

a number and it’s inuenced by muscle gain as well as fat loss. Feeling how your clothes t can often be a better indicator of progress as your

body adapts to exercise and nutrition changes.

3.Measureportions – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use

the Portion Sizes Guide for other foods.

4.Planahead – Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events

and eating out.

5.Practiceyourdesiredlong-termhabits – It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the

long term satisfaction of a slimmer, healthier you rather than the temporary gratication you’ll get from splurging.

How to Use this Guide

• Eatbreakfastwithin90minutesofwakingupandbalanceyourmealsandsnacksthroughouttheday

– Don’t go longer than 5-6 hours without eating

– If you’re not used to eating breakfast, start out small with a piece of fruit and have something else 1-2 hours later. Your body adapts to

not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will

increase. This is a good sign your metabolism is working!

• Mixandmatchmealoptions

– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes

– Select 1-2 snack options per day

– You have the option to substitute one snack for one treat under 150 calories

– Use the meal plan, sample options, and grocery list to create your own meals for more variety

– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example:

• Turkey for tuna

• Any sh or seafood for chicken

• Cooked vegetables instead of salad

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• Eatyourcalories

– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol

– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated

• Ifyou’restillhungryafterorinbetweenmeals:

– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat

and sometimes it will pass.

– If you’re still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein.

Ifyourgoalismusclegainorstrength:

• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,

increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s increased calorie

needs in order to gain muscle and strength.

• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-

bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is

also a great option.

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 sup-

port 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 extremely hungry.

Breakfast

Breakfast includes a smart carb, fruit, and a source of protein, which will also have fat. With a balance of carbohydrates and 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 lling 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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protein

veggies

rich

carbs

Here’s an overview of what an ideal day looks like:

(See Portion Size Guide for proper serving sizes)

smart

carb

protein/fat

Breakfast

Lunch

Dinner

Snack #1

Snack #2

fruit

smart

carb protein

healthy

fat

smart

carb protein

veggies

smart

carb protein

healthy

fat

smart

carb protein

veggies

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BreakfastOptions Fruit SmartCarb Protein/Fat

FruitandNutOatmeal Cook

plain oats in water. Top with fruit,

nuts, milk, cinnamon, and honey.

Berries or banana Plain oats

(Regular or quick-cook)

Nuts and milk

EggMufn Cook egg/s. Toast

bread and top with 1 slice of

cheese, 1 slice of ham, and

tomato.

Tomato English mufn or sandwich thin Egg, ham, and cheese

YogurtPowerParfait Top yogurt

with fruit. Sprinkle with 1 serving

of nuts, 2-3 tbsp wheat germ, or

ground axseed, 1 tbsp oats, and

cinnamon.

Chopped fruit of your choice Oats, wheat germ, and ground

axseed

Plain non-fat Greek yogurt and

nuts

OntheGoPB&AppleSand-

wich Toast bread. Spread on

peanut butter, thin slices of ½ an

apple, and 1 teaspoon of honey.

Sliced apple Sandwich thin, bread, or bagel

thin

Peanut butter

Lunch&DinnerOptions LeanProtein SmartCarb Veggies

PorkLoin,SweetPotato&

GreenBeans

Grilled or baked pork loin Baked Sweet Potato Green Beans

ChickenStirFry

Flavor with 2 tablespoon teriyaki

sauce

Chicken breast or boneless skin-

less thigh

Brown or wild rice Mixed stir fry vegetables

(fresh or frozen)

SteakTacoswithSideSalad (3

for males, 2 for females) Top with

salsa, cilantro, and sprinkle of

shredded cheese

Flank or sirloin steak Corn tortillas Salad

WholeWheatPastawith

ShrimporCannelliniBeans&

MarinaraSauce

Shrimp (frozen or fresh) or can-

nellini beans

Whole wheat pasta Steamed broccoli

BunlessBurgerswithOven

Fries,Corn,&Salad

Grill burgers. Bake sliced pota-

toes on sprayed cookie sheet for

25-30 minutes @ 425°F.

93% lean ground beef or turkey Oven baked fries Corn on the cob + side salad

Tuna&AvocadoWrapwith

VegetableSoup

Use 3oz of tuna (1 can). Top with

lettuce, tomato, avocado, and

mustard.

Tuna High-ber wrap Vegetable soup

(homemade or low-sodium

canned)

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SnackOptions

SmartCarb Protein

1 medium apple 10-15 almonds

Baby carrots 2 tbsp hummus

1 serving of crackers* 1 string cheese

Energy or protein bar with <200 calories*

*See www.Bowex.com/Resources for brand recommendations

Optional Treats

You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recom-

mended to limit small splurges to 3-4 times per week. Use the approach that works best for you. Here are a few examples:

• ½ cup lowfat ice cream

• 1 small bag of baked potato chips

• 4oz of wine or 12oz light beer

• 3 cups of air-popped or light popcorn

Sample 3 Day Plan

Based on each of the meal options listed above, a typical 3 day plan could look like this:

Day1 Day2 Day3

Breakfast Egg mufn Power yogurt parfait Fruit + nut oatmeal

Snack1 Apple with almonds Nut Thins® + string cheese Baby carrots and hummus

Lunch Tuna & avocado wrap with soup Leftovers from dinner- day 1 Leftovers from dinner- day 2

OptionalSnack2orTreat ½ cup ice cream bar Energy bar 100 calorie bag of light popcorn

Dinner Shrimp pasta Chicken stir fry Bunless burgers

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Portion Size Guide

Each of the items listed are for one serving

   MALE  FEMALE

PROTEIN

2 eggs

5oz chicken, sh, lean meat, or tofu

2/3 cup beans or lentils*

1 cup greek yogurt*

1.5oz cheese*

1 egg

3oz chicken, sh, or lean meat

1/2 cup beans or lentils*

1/2 cup greek yogurt*

1.5oz cheese*

HEALTHYFAT

2 Tblspn peanut or nut butter*

2 tspn olive, ax, or walnut oil

1/4 cup of nuts

1/3 medium avocado

1 tblspn peanut or nut butter*

1 tspn olive, ax or walnut oil

1/8 cup or 2 tablespoons of nuts (approx.15 almonds)

1/4 medium avocado

SMARTCARB

1 cup cooked grains (1/2 cup raw): oats, brown rice,

quinoa, pasta

1 medium sweet or regular potato

2 corn tortillas

1 slice of bread (or 2 light slices equaling 120 calories

or less)

1 english mufn, sandwich thin, or high-ber wrap

1/2 cup cooked (1/4 cup raw) grains

1/2 medium sweet potato or

regular potato

2 corn tortillas

1 slice of bread (or 2 light slices equaling 120 calories or

less)

1 english mufn, sandwich thin, or high-ber wrap

FRUIT

1 medium apple, orange, or pear

1 small banana (length of your hand)

1 cup berries or chopped fruit

1/4 cup dried fruit (fresh or frozen is optimal)

Vegetables* You can have unlimited vegetables except for peas and corn; stick with 1/2 cup serving

2 cups spinach or lettuce = 2 cupped hands

1 cup raw vegetables

1/2 cup cooked vegetables

6oz low sodium vegetable juice

OPTIONALTREATS

1/2 cup lowfat ice cream

1 small bag of baked potato chips

1oz dark chocolate

4oz of wine or 12oz light beer

3 cups air-popped or light popcorn

* some foods are a combination of protein and carbs or protein and fat

1 cup = baseball

1/2 cup = lightbulb

1 oz or 2 tbsp

= golf ball

1/4 cup nuts

= Altoids tin

3 oz chicken or meat

= deck of cards

1 medium potato

= computer mouse

1 medium piece of

fruit = tennis ball

1 -1/2 oz cheese

= 3 dice

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Grocery List

BREAD&GRAINS

100% whole wheat bread

Sprouted grain breads

Light or whole wheat english mufns

Sandwich or bagel thins

Corn or low-carb whole wheat tortillas

High-ber wraps

Plain oats: 1 minute or old fashioned

Whole grains: brown rice, bulgar, barley, quinoa, couscous

Tips: Look for 100% whole wheat as the rst ingredient. Look for 4g of

ber per slice or 5g per 2 slices of light or diet bread. Aim for bread with

less than 100 calories per slice.

DAIRY&DAIRYALTERNATIVES

Plain non-fat greek yogurt

Ker (yogurt like drink)

Organic low-fat milk

Enriched almond or soy milk

Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,

string cheese, or single serving packages

MEAT,FISH,POULTRY&PROTEIN

Wild game

Salmon, halibut, tuna, tilapia, shrimp,

catsh, scallops, or crab

Pork loin, pork chops, or pork roast

Chicken or turkey breast or thighs (no skin)

Eggs and 100% egg whites

Lean beef: sirloin, chuck, round, tenderloin, 93% lean (organic and

grass fed is best)

Canned salmon or tuna (in water)

Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunch-

meat

Any type of bean, dry or canned low-sodium varieties

Tofu and tempeh

Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”.

Prime cuts are fattier. Limit intake of highly processed meat and

imitation meat products like sausage, bacon, pepperoni, and hot dogs to

once a week or less.

FROZENFOODS

All vegetables without sauce

All fruit

Grains and grain medleys

CRACKERS,SNACKS&ENERGYBARS

Any unsalted nuts or seeds

Air-popped or light popcorn

Edamame in the pod

Energy bars

Crackers

Hummus

Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.

Always pair with protein such as hummus, cheese, or nuts. Look for

energy bars with less than 200 calories and 20g of sugar and at least 3g

of protein and 3g of ber. Look for crackers with less than 130 calories

and 4g or less of fat per serving.

FATS&OILS

Avocado

Olive, grapeseed, walnut, sesame, or axseed oil

Butter/spreads: look for products free of trans fats and partially

hydrogenated oils on the ingredient list.

Tips: Light olive oil refers to the avor, not the calorie content. Always

measure oil and butter. Even if a fat is considered healthy, it’s still very

high in calories and portions need to be controlled.

DRESSINGS,CONDIMENTS&SAUCES

Vinegars: rice, wine, balsamic

All fresh or dried herbs and spices

Mustard

Salsa and chili sauce

Marinara sauce with no high-fructose corn syrup

Lemon and lime juice

Bottled minced garlic and ginger

Low-sodium soy sauce

Tips: Look for products free of MSG, added colors, and high fructose

corn syrup. Look for sauces under 50 calories per serving. Avoid cream

based sauces and dressings like ranch, bleu cheese, and alfredo.

All fruits and vegetables, fresh and frozen, are great choices. Since every meal has one or both, your shopping cart should reect this.

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Keep It Going

Tipsforcontinuedweightlossandmaintainingchanges

• Keepweighingyourselfweekly, even after you’ve reached your goal weight

• Continuekeepingafoodlog. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t

feel like you have to do it every day.

• Prepareforplateaus. The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be ex-

pected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes

and changes, and mix up your workouts to help overcome the plateau.

• Calorieadjustmentsformaintainingweightloss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day

as long as your activity level stays the same

• Treatyourself. Have a non-food reward for each goal you hit such as a massage, a new outt, or an outing with friends and family

• Usetheresourcesbelow to nd new recipes, get expert advice, and support to stay motivated

Resources

DownloadableResourcesfromBowex®Website (www.Bowex.com/Resources)

• Grocery Shopping List for Fridge (Blank Form)

• 7 Day Meal Planning Form

• Additional Dinner Options

• Pre and Post Workout Fueling Guide

Questions&Support

• Ask questions, post suggestions, and connect with our online Bowex® Dietitian on the Bowex® Facebook page

Recipes

• www.wholeliving.com

• www.eatingwell.com

• www.whfoods.org

• www.livebetteramerica.org

Onlinefoodlogs

• www.mytnesspal.com

• www.loseit.com