\t\t In just 6-weeks on our FOUNDATIONS<\/u> Program, you'll transform your health and body, for the rest of your life!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t The term dieting might make you think of the diet strategies below, but don't turn to these often-ineffective (at least long-term) weight-loss cliches:<\/p>\n Starvation diets may work short-term, but they can make you feel awful and aren't a good long-term healthy weight management strategy.<\/p>\n Not eating for long time periods can cause nutritional deficiencies, fatigue, extreme hunger, a slower metabolism, problems concentrating, rapid weight loss, and even hair loss!<\/p>\n Furthermore, starvation diets aren't sustainable.<\/p>\n Once you start increasing your calorie intake, expect to pack on unwanted pounds.<\/p>\n Studies<\/a> show that slower weight loss is more effective for reductions in waist and hip circumference, body fat percentage, and overall fat mass, while rapid weight loss often causes decreased body water, muscle loss, and a slower metabolism in addition to fat loss.<\/p>\n At the end of the day, slow weight loss increases your chance of keeping lost weight off long term.<\/p>\n Aim to lose about 1-2 pounds per week.<\/p>\n You might lose more weight than this initially, especially if you have a lot of weight to lose.<\/p>\n The key is to eat when you feel hungry, stop eating when you feel full, and get regular exercise and plenty of sleep!<\/p>\n Skipping meals isn't the best weight loss strategy for several reasons.<\/p>\n Like with starvation diets, skipping meals can cause fatigue, hunger, and a slower metabolism.<\/p>\n And, meal skipping isn't necessary to effectively drop weight.<\/p>\n Instead of skipping meals entirely, try meal replacement shakes or bars in place of one or two of your meals.<\/p>\n Doing so can help you control your calorie intake, especially when you're on the go or tight on time, without feeling hungry or deprived!<\/p>\n Many types of meal replacement shakes and bars are packed with protein, fiber, heart-healthy fats, vitamins, and minerals.<\/p>\n You can make your own meal replacement shakes by blending protein powder<\/a> with water, milk, or plant milk plus ice, fruit, oatmeal, almond butter, peanut butter, or other nut butters. Add ice too!<\/p>\n \t\t In just 6-weeks on our FOUNDATIONS<\/u> Program, you'll transform your health and body, for the rest of your life!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t If you've tried popular fad diets in the past, you probably know a little bit about low-carb and low-fat dieting.<\/p>\n But eliminating (or cutting way back on) certain food groups puts you at risk of fatigue, nutritional deficiencies, hair loss, unhealthy skin, and other unpleasant side effects.<\/p>\n Studies<\/a> show that low-carb and low-fat diets are both effective for weight loss, with low-carb diets often working better than low-fat diets.<\/p>\n However, you need the right balance of carbohydrates, protein, and fat to look and feel your best and maintain high energy levels.<\/p>\n If you cut back on carbohydrates to lose weight, do so by eliminating sodas, other sugary drinks, sweets, and other foods and drinks containing added sugar.<\/p>\n Steer clear of white bread, white rice, white buns, and other refined grains.<\/p>\n Keep plant-based carbs (fruits, vegetables, whole grains, legumes, nuts, and seeds) in your meal plan and consume healthy fats (olive oil, other plant oils, avocados, nuts, and seeds) at each meal to boost satiety and enhance vitamin absorption.<\/p>\n Yo-yo dieting, as the name implies, happens when you go on a diet for a period of time, resort back to normal eating habits (and usually gain when you do so), and diet once again to lose weight.<\/p>\n This pattern isn't the best choice for healthy weight management, as you often gain and lose weight in a “yo-yo” pattern without being able to sustain an ideal weight long-term.<\/p>\n Instead, find healthy eating habits you can stick with for a lifetime.<\/p>\n \t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1b-2-1.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1b-1-1.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"Devices\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/devices-inline-1024x970.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t
Rethinking Dieting: Diet Don'ts<\/h2>\n
Starvation Diets<\/h3>\n
Skipping Meals<\/h3>\n
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\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_FMP_SHORTCODES_vm1c-1-1.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\tJoin our 6-Week Program...
You'll Gain Health for Life!<\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t
Eliminating Certain Food Groups<\/h3>\n
Yo-Yo Dieting<\/h3>\n
![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/08\/new_shortcode_v1a-1-1.png\")
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\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t