LIVING. Club NEW IMAGE 3 MONTH SUCCESS TRACKER WEIGHT MANAGEMENT

Transcription

1 ealthy LIVING 3 MONTH SUCCESS TRACKER NEW IMAGE WEIGHT MANAGEMENT Clb

2 CONGRATULATIONS ON STARTING YOUR WEIGHT LOSS JOURNEY WITH NEW IMAGE. This is yor Weekly Sccess Tracker, make sre yo fill in yor Jornal daily and get organised with yor meal planner pls shopping list. Yor first recipe book has lots of great meals all the family will love. Yor Ultra Diet 2 handbook is fll of great information on how the low carb programme works and advice to help yo scceed. There is also an Ultra Diet 2 website and Weight Management healthy cooking Low carbohydrate recipes Clb website which have lots of tips and recipes to help yo on yor way. Join s on social media... new image Clb WEIGHT newimagewmc newimageweightmanagementclb GOAL WEIGHT (g) CARBS PER DAY (g) PROTEIN PER DAY (g) 90122v02 AL UD 2 handbook_otlines N.indd 1 14/11/ AM

3 GOAL SETTING WEEK 1 CARBS PER DAY (g) PROTEIN PER DAY (g) WEEK 2 CARBS PER DAY (g) PROTEIN PER DAY (g) WEEK 3 CARBS PER DAY (g) PROTEIN PER DAY (g) WEEK 4 CARBS PER DAY (g) PROTEIN PER DAY (g)

4 WEEKLY SUCCESS TRACKER BODY COMPOSITION READINGS WEIGHT BODY FAT % MUSCLE MASS BONE MASS BMI DCI METABOLIC AGE TOTAL BODY WATER % VISCERAL FAT RATING START WEEK 1 WEEK 2 WEEK 3 WEEK 4 BODY FAT % is the amont of body fat as a proportion of yor body weight. Redcing excess levels has shown to redce the risk of certain conditions sch as high blood pressre, heart disease, diabetes and cancer MUSCLE MASS indicates the weight of mscle in yor body, mscles play an important role as they act as an engine in consming energy. As yor mscle mass increases yor energy consmption increases helping yo redce excess body fat and lose weight in a healthy way. BONE MASS research has shown that exercise and the development of mscle tisse are related to stronger, healthier bones. It is important to develop and maintain healthy bones by having a balanced diet and plenty of exercise BMI is a measre of body fat based on height and weight DCI is the estimated amont of calories yo wold need to consme in the next 24 hors to maintain yor crrent weight. METABOLIC AGE indicates the average age associated with the type of metabolism, increased exercise will bild healthy mscle tisse which will improve yor metabolic age TOTAL WATER % is the total amont of flid in a person s body shown as a percentage of total weight VISCERAL FAT is the hidden fat srronding vital organs in the abdominal area. Ensring yo have healthy levels of visceral fat may redce the risk of heart disease, high blood pressre and type 2 diabetes

5 WEEKLY SUCCESS TRACKER BODY MEASUREMENTS START WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEIGHT KG NECK BUST UPPER ARM (RHS) UPPER ARM (LHS) ABDOMEN (BELLY BUTTON) HIPS THIGH (RHS) THIGH (LHS) CALF (RHS) CALF (LHS)

6 WEEKLY SUCCESS TRACKER BODY COMPOSITION READINGS WEIGHT BODY FAT % MUSCLE MASS BONE MASS BMI DCI METABOLIC AGE TOTAL BODY WATER % VISCERAL FAT RATING START WEEK 1 WEEK 2 WEEK 3 WEEK 4 BODY FAT % is the amont of body fat as a proportion of yor body weight. Redcing excess levels has shown to redce the risk of certain conditions sch as high blood pressre, heart disease, diabetes and cancer MUSCLE MASS indicates the weight of mscle in yor body, mscles play an important role as they act as an engine in consming energy. As yor mscle mass increases yor energy consmption increases helping yo redce excess body fat and lose weight in a healthy way. BONE MASS research has shown that exercise and the development of mscle tisse are related to stronger, healthier bones. It is important to develop and maintain healthy bones by having a balanced diet and plenty of exercise BMI is a measre of body fat based on height and weight DCI is the estimated amont of calories yo wold need to consme in the next 24 hors to maintain yor crrent weight. METABOLIC AGE indicates the average age associated with the type of metabolism, increased exercise will bild healthy mscle tisse which will improve yor metabolic age TOTAL WATER % is the total amont of flid in a person s body shown as a percentage of total weight VISCERAL FAT is the hidden fat srronding vital organs in the abdominal area. Ensring yo have healthy levels of visceral fat may redce the risk of heart disease, high blood pressre and type 2 diabetes

7 WEEKLY SUCCESS TRACKER BODY MEASUREMENTS START WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEIGHT KG NECK BUST UPPER ARM (RHS) UPPER ARM (LHS) ABDOMEN (BELLY BUTTON) HIPS THIGH (RHS) THIGH (LHS) CALF (RHS) CALF (LHS)

8 WEEKLY SUCCESS TRACKER BODY COMPOSITION READINGS WEIGHT BODY FAT % MUSCLE MASS BONE MASS BMI DCI METABOLIC AGE TOTAL BODY WATER % VISCERAL FAT RATING START WEEK 1 WEEK 2 WEEK 3 WEEK 4 BODY FAT % is the amont of body fat as a proportion of yor body weight. Redcing excess levels has shown to redce the risk of certain conditions sch as high blood pressre, heart disease, diabetes and cancer MUSCLE MASS indicates the weight of mscle in yor body, mscles play an important role as they act as an engine in consming energy. As yor mscle mass increases yor energy consmption increases helping yo redce excess body fat and lose weight in a healthy way. BONE MASS research has shown that exercise and the development of mscle tisse are related to stronger, healthier bones. It is important to develop and maintain healthy bones by having a balanced diet and plenty of exercise BMI is a measre of body fat based on height and weight DCI is the estimated amont of calories yo wold need to consme in the next 24 hors to maintain yor crrent weight. METABOLIC AGE indicates the average age associated with the type of metabolism, increased exercise will bild healthy mscle tisse which will improve yor metabolic age TOTAL WATER % is the total amont of flid in a person s body shown as a percentage of total weight VISCERAL FAT is the hidden fat srronding vital organs in the abdominal area. Ensring yo have healthy levels of visceral fat may redce the risk of heart disease, high blood pressre and type 2 diabetes

9 WEEKLY SUCCESS TRACKER BODY MEASUREMENTS START WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEIGHT KG NECK BUST UPPER ARM (RHS) UPPER ARM (LHS) ABDOMEN (BELLY BUTTON) HIPS THIGH (RHS) THIGH (LHS) CALF (RHS) CALF (LHS)

10 WEEKLY MEAL PLANNER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BREAKFAST LUNCH DINNER

11 HEALTHY SHOPPING VEGETABLES Asparags, steamed Abergine / Eggplant, raw Broccoli, cooked Brssels sprots Cabbage, white, raw Capsicm, red, seeds & stalk removed, raw Carrot, raw only Califlower, cooked Celery, raw Ccmber, raw Green beans, cooked Leeks, cooked Lettce, mixed e.g. mescln mix Mshrooms, raw Onions, raw Peas, frozen green, cooked Radish, raw Spinach, lightly steamed or raw Tomato salsa, mild (Old EI Paso brand) Watercress, raw Garlic Fresh herbs Potatoes, kmara & pmpkin FRUIT- EAT SPARINGLY TO STAY IN THE PINK Apricot, fresh Avocado, Hass, Fresh Bleberries Cherries fresh Feijoa, medim Passionfrit Peach/Nectarine Raspberries Rhbarb, stewed, no added sgar Strawberries Tamarillo MEAT Beef, lean minced Beef, lean steak Chicken, flesh only, no bone Chicken, smoked Ham, low fat 1%, not honey glazed Lamb, lean Pork, lean Pork, bacon lean not streaky Venison (cooked) Processed meat e.g. sasages SEAFOOD Cockles, pipis, cooked Fish, white flesh, cooked Mssels (ncooked, marinated / smoked) Prawns, cooked Shrimp, canned Salmon, fresh fillets raw Salmon, tinned plain Tna, raw or tinned DAIRY Brie, camembert Low fat cottage cheese Edam, cheddar, colby - [1Tbs grated = 9g] Feta, reglar, 20% fat Sor cream, redced fat 12% Ricotta, redced fat, 6.4% Yoghrt, nsweetened, 7% fat [2Tbs = 45g] REFRIGERATED SECTION Soy Tof Small amont of deli meat sch as shaved ham & bacon Fresh sops - check the label for carbohydrate content Processed cheese Flavored yoghrt or dairy foods Lncheon sasage deli meat Ready-made fresh pasta & pasta saces Milk Most ready-made meals DRY GOODS Tinned salmon or tna Tinned tomatoes Dried herbs & spices Oil - olive, sesame, avovcado or cocont Apple cider vinegar Liqid stock Saces - soy or fish Condiments - olives, capers Flavored tinned fish Check for hidden sgars, choose plain nflavored tomatoes White food in this aisle (flor & sgar) & dried frit Rice bran oil - highly processed Balsamic vinegar - high sgar content Check the label- Tomato sace, BBQ, teriyaki & sweet chilli sace - all high in sgar. Rice, pasta, noodles. All bakery food, honey, bread, biscits, crackers, cakes, nts, seeds Ready marinades, pre-prepared meals EGGS Small - medim size BEVERAGES Unsweetened herbal tea, black tea & green tea Water or soda water Coffee, Milo, hot chocolate, ready mix latte sachets etc All soft drinks, sports drinks, flavored water & alcohol - diet & reglar

12 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

13 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

14 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

15 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

16 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

17 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

18 DAILY JOURNAL DAY/DATE SLEEP & RECUPERATION MORNING MEASUREMENTS Nmber of hors Qality of sleep Weight kg Body fat % Ketone reading NEG ± NUTRITION SUPPLEMENTS 1. WAKE-UP HEALTHY EATING BEVERAGES Water LITE SEASONER 2. BREAKFAST SNACKS 3. MID-MORNING 4. LUNCH 5. AFTERNOON 6. DINNER 7. EVENING EXERCISE

19 HEALTH CHECK HOW HEALTHY ARE YOUR FRIENDS? YOUR BASIC MEASUREMENTS WEIGHT HEIGHT WAIST HIPS kg m cm cm Remove any heavy items of clothing and shoes before weighing Remove yor shoes and measre yor height in metres to the nearest cm Measre arond the narrowest part of yor waist or 2.5cm above yor belly btton Measre arond yor hips at their widest point WAIST CIRCUMFERENCE A qick measre of yor waist provides a simple indication as to yor overall health. This area of the body is typically the first to show signs of being overweight and excess fat. YOUR WAIST CIRCUMFERENCE cm Females Waist Health Risk Under 80cm Low Over 80cm Average Over 88cm High Risk Males Waist Health Risk Under 94cm Low Over 94cm Average Over 102cm High Risk WAIST TO HIP RATIO (WHR) M F WAIST HIPS WAIST HIPS WAIST cm HIPS cm WHR RATIO cm Females Body shape Health Risk 0.80 or below Pear Low 0.81 to 0.85 Horglass Moderate Apple High Risk Males Body shape Health Risk 0.95 or below Pear Low 0.96 to 1.0 Horglass Moderate 1.0+ Apple High Risk People with more weight arond their waist are at greater risk of lifestyle related diseases sch as heart disease and diabetes, than those who have weight arond their hips. BODY MASS INDEX (BMI) WEIGHT kg UNDER HEALTHY OVER OBESE CLINICALLY 1.86 WEIGHT WEIGHT WEIGHT OBESE HEIGHT HEIGHT = m X m yor weight in kilograms yor weight in metres Females BMI Health Risk Healthy Overweight Obese Extremely 40+ Obese BMI is a measrement of body fat based on height and weight that applies to both men and women. It does not measre fat directly, bt research has shown that BMI correlates to direct measres of body fat. BMI

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