Final Preparations

THE REFRESH PROGRAM I 28 DAYS

The Refresh Program™
Resisting Temptations

It is vital to ensure your pantry is set up with everything you do need to help you resist everything you don't need, as temptations can often sabotage your weight loss goals. In this episode of The Refresh Program™ we discuss how to successfully prepare for your 28 days using some very simple tools to help you resist temptation. 

Motivation is what gets you started. Habit is what keeps you going.

Clearing out the Pantry

Open your fridge, freezer and pantry and see what’s in there that is far too tempting and best discarded. If there are foods that you are unsure of, talk to one of our Dietitians. They will be happy to help. Today's Podcast will help as well.

ONE
Definitely clear out your kryptonite foods first - all the foods you can’t stop eating once you start!

TWO
Follow that with your condiments – tomato sauce, BBQ sauce, Sriracha. All of these are full of sugar sugar sugar!

THREE
You may want to get rid of those wasteful fillers such as cereal, jars of half used spread and biscuits, followed by your white foods: pasta, potatoes, potato chips, etc - adios for now!

FOUR
Restock your herb and spice rack and fill your fridge instead – the more perishable the better! Think leafy greens, low starch veggies, fruit and lean meats, as listed on your recommended extras.  Once again, you really do want to use these extras as they've numerous benefits: They add volume to your meals, increase your fibre intake – we love happy healthy bowels - they will actually increase your fluids, plus, think about all of those extra nutrients! Perfect.

How to take your Measurements

Before you start on The Refresh Program™ we encourage you to take some measurements, which should be recorded in your journal when it arrives with your food.

In just 28 days, not only will you see results on the scales, but your measurements will also change. Remember to measure yourself in the same place each week of the program.

Here are some tips to keep it consistent:

WAIST
Measure around your belly button.
(Why? It doesn’t move)

HIPS
Measure the widest point around your buttocks.
(Why? You lose the most on the widest point)

THIGHS
(Left and Right)
Measure at the point half way between the top of the knee cap and top of the hip bone.
(Why? You can find the exact same spot next time)

BUST/CHEST
Measure around the nipple line.
(Why? They don’t move)

UPPER ARMS
(Left and Right)
Measure at the point half way between the elbow and shoulder(Why? You can find the exact same spot next time)

How to take your Photos

When it comes to weight loss, seeing your results is one of the best motivators out there.

Keeping track of your progress will reinforce your confidence in your ability to reach your goals.

Along with observing the first signs of weight loss, such as a lighter feeling and reduced bloating, you can begin to measure longer term results throughout your entire Refresh Program™.

Weigh yourself on the day you start your program first thing in the morning before you eat or drink anything, wearing minimal clothes and no shoes.

Make sure you take your photos at the end of every week for the 4 weeks.

Support

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*Average 5.89kg lost by 212 Be Fit Food customers over 2 weeks on Be Rapid/Metabolism Reset/Monthly Challenge Programs. Individual results may vary and may be impacted by numerous factors including food plan type and individual circumstances and existing health/medical conditions or medications. We advise you to talk to your health professional prior to commencing and during your weight loss journey.