How to use the plan
This plan works best alongside a few simple habits. Here is how to get the most from it.
Getting started
Begin with Day 1 and follow the days in order. If you are already taking a GLP-1 medication, start by eating about 80% of each portion. You can always eat less than what is listed — just try not to eat more.
How your medication helps
GLP-1 medications lower your appetite and quiet sugar cravings and hunger. They also slow your stomach and digestion, which can cause constipation or nausea. This plan is built to be gentle on your stomach, and choosing healthy food helps keep nausea away.
When to eat
Spread your snacks out across the day, and try to finish eating by 7 p.m. Eating late and going straight to bed makes it harder for your body to burn what you ate. Try not to skip meals — going too long without eating can lead to overeating later and make it harder to get enough nutrition.
Drink enough water
Aim for about 91 fl oz of fluids a day if you are a woman, or about 125 fl oz if you are a man. Some of this comes from the food you eat. Drink more when the weather is hot.
Move your body
Pick an activity that fits what you can do. Aim for exercise 5 days a week to lose weight, or 3 days a week to keep it off. If you do not go to a gym or pool, try to walk at least 7,000 steps a day.
Cook at home
Most of your meals should be made at home. It takes some planning — shopping, cooking, and cleaning up — but going back to your usual restaurant meals will stop the weight from coming off.
Keep stress low
Stress raises a hormone called cortisol. Cortisol lifts your blood sugar, stores fat around your belly, and makes weight harder to lose. Rest and calm are part of the plan too.
A few more notes
Around menopause, weight can be harder to lose — be patient with yourself. Taking a daily multivitamin is fine.