Day 10

CHALLENGE YOURSELF

Staying motivated! 

Think about how far you've come already in 10 days and reflect on your past diet and improvements you've made already. We discuss the impact the past 10 days has had on your health.

Head out for a 30 minute walk today.

Staying motivated

Whether you're trying to lose weight, eat healthy or simply maintain your weight, it requires a level of motivation.

One of the best ways to do this is by coming to terms with your current reality. When you check your weight each day, write down your thoughts on it and how that weight makes you feel.

How did you feel when you got dressed this morning?
Describe what you saw in the mirror. How are your energy levels today?


Now, document your vision! Write everything you can about your weight goals. You could record how you hope to feel at your ideal weight.

How do you want to feel when you get dressed in the morning or for an outing?

Write down what size you hope to be wearing, and what kind out outfits you want to wear.

How will your energy levels be at your ideal weight?

You Choose

Now that you have detailed everything about your current reality and your vision, answer the following questions:

Which of the above is most important to you?
Why is it more important to you?
How important is it to you?
What do you need to do differently to achieve this?

Weight loss plateau

Are you really in a weight loss plateau? Everyone’s weight loss journey is unique and each week you will have different results. This can become frustrating, as it may seem like you aren’t losing as much weight as you’d like.

However, it’s important not just to look at the basic number of kilograms lost. Instead, it’s more accurate to determine your average weight loss through dividing your total weight loss by how many weeks you have done the program.

And remember that success is determined in many different ways, including how you are feeling and how your health has improved, along with your sleep patterns. 

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The hardest meal of the day 

When you lose weight, your body goes through many biological adaptations, releasing hormones which may cause weight regain after significant weight loss.

It can take up to one year for your body to create its new ‘set point’. In order to keep your ideal weight long-term, you need to make an effort to maintain it for at least 12 months.

Therefore, it’s important to have an effective long-term strategy to counteract your body's mechanisms for regaining weight.

To help prevent weight regain during this time frame, replacing as little as one or two meals per day with a portion-controlled meal, such as those provided by Be Fit Food, can assist with superior weight loss maintenance.

This can be even more effective than methods such as calorie counting.

Research shows that by using meal replacements while in the maintenance phase, you are more likely to achieve better long term weight loss after 2–5 years. 

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