WEIGHT LOSS PLAN
WEIGHT LOSS PLAN:
You can change your plan here at any time. Try them all and find the one that works the best for you. The plans are fully explained HERE.
We recommend giving any plan at least 2 weeks, and preferably 30 days, to really get a feel for how it works and if it is right for you.
There is no fastest or best plan. They all work when followed. Don't compare yourself to what others are doing, how they are losing or the goals they have set for themselves. This is such an individual journey and we are here to help you every step of the way, on your own way.
SOME NOTES ABOUT INDIVIDUAL PLANS:
Better Balance includes the option to CARRY OVER 4 BITES each day to use later . This adds to your weekly total and will be used as part of your weekly BITES if needed.
These BITES do not accumulate from week to week so they will reset on your NEXT WEEK STARTS day which you can declare in your SETTINGS page.
If you choose Calorie Command, the app will assign your daily calories based on your profile and goals.
Under FITNESS GOAL you can choose MAINTAIN / LOSE / GAIN options and this will change the recommended calories.
If you want to assign a specific calorie total - tap the MANUAL ALLOWANCE switch and you can then enter the number of calories you want in the DAILY ALLOWANCE field however with this on, your calories will not automatically decrease as you lose weight.
ACTIVITY LEVEL:
You can change your activity level here at any time. This is a reflection of your average daily activity - not specific intentional workouts but rather your general activity level throughout the day.
SEDENTARY:
Spends most of day sitting at work or at home, a little slow walking, some standing and light household chores (desk job/office worker/bank teller)
LIGHT:
Mostly sedentary, standing or slow walking, but including about 30min / 1-3 days a week of further activity like bicycling, water aerobics, gardening, heavy housework, brisk walking (teacher / salesman / retail or fast food worker)
MODERATE:
Mostly walking rather than just sedentary work, plus a little vigorous additional exercise like aerobics, dancing, swimming for at least 45-60 min / 3-4 days per week (waitress / mailman / nurse / pet walker)
HEAVY:
Intensive exercise for 60 min or greater / 5-7 days per week such as cycling or running or having an intensive occupation (construction work / fitness instructor / farming / landscape worker or similar occupations)
EXTREME:
Generally, this level of activity is very difficult to achieve. Exceedingly active and/or very demanding activities like an athlete with an almost unstoppable training schedule with multiple training sessions throughout the day or having a very demanding job, such as shoveling coal or working long hours on an assembly line.
FITNESS GOAL: Choose MAINTAIN or LOSE WEIGHT. You can change this at any time.
GOAL WEIGHT: This is the goal you selected during SIGN UP. You can change this at any time.
START WEIGHT: Enter what you want to use as your starting weight. You can change this at any time.
START DATE: Choose a starting date for your account. You can change this at any time.
MANUAL ALLOWANCE: Food BITES are automatically calculated by the plan you choose. Tap this switch to enter your own totals if you wish to customize.
DAILY ALLOWANCE: Your Daily Food BITES
WEEKLY ALLOWANCE: Your Weekly Food BITES ACTIVITY ALLOWANCE: Your Weekly Activity Earned