Welcome to the Start of a Brand New You! - Contentful REAL APPEAL | VOLUME ONE REAL APPEAL | VOLUME...

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Welcome to the Start of a Brand New You!What an exciting time for you! This is your opportunity to change your body—and your life—for the better.

REAL APPEAL | VOLUME ONE 9

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H ere’s an empowering fact to keep

in mind: Getting down to a healthy

weight is totally within your control. And

Real Appeal is here to help you and inspire

you every step of the way. With a personal

weight loss coach, group support and

a backed-by-research weight-loss plan,

you can absolutely achieve success and

become the best version of yourself, both

inside and out.

Have you tried other diets and weight-loss

programs without much success? Well, this

time around, it’s going to be different.

This plan is backed by research—and real-life people. Our program is based not only on what

science tells us is effective for weight loss, but

also what real people say works in real life.

What works best: a gradual shift in lifestyle

rather than just a “diet” that you go on and off

of, or a gym membership that lapses after a

few weeks.

We’ll help you take small steps every day

to implement lasting change into each of

these three areas.

It encompasses the three essential elementsof weight loss. Successful weight loss is all about

balancing three keys.

Why It’ll Be Different This TimeIt doesn’t matter what brought you to this point. Maybe you’re looking to fit into that old pair of jeans or perhaps an issue like pre-diabetes or high blood pressure prompted you to take your health more seriously. Whatever your reason, Real Appeal can work for you.

Get real!

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3

Nutrition

Fitness

Motivation

“I want to fit into my sexy red dress again.”

“I want sculpted arms and a flatter

stomach.”

“I want to be healthy for my

family.”

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“I want to have a

healthy checkup

this year.”

Motivation MomentW hat are your hopes for the future

when you lose weight, become

healthier and more fit? It’s important to

set specific goals as they’ll help you stay

focused throughout your weight-loss

journey. Find the “Goals & Motivation”

tab online or in the back of this guide and

write them down. It will be a place you

can return to again and again to help you

stay motivated and committed to your

transformation dreams.

It fits you and your lifestyle. We’ll help you tailor the three keys—

nutrition, fitness and motivation—to fit your

individual needs and lifestyle. We’ll take

into account your particular struggles and

strengths because we know no body, no

person, no lifestyle is exactly the same

as another.

It offers loads of support. You get your own personal weight-loss

coach who will encourage, guide, strategize

and instruct when needed. Your coach

will be the ultimate partner as you lay the

groundwork for major weight-loss results.

You’ll also be a member of an online success group.Each week, you’ll log into RealAppeal.com

and “meet” with a group of your peers, led

by a coach. In these groups, you can share

tips, successes, frustrations and motivation.

It provides awareness and accountability. In addition to your coach and group

support, you have access to your own

personal tracking tools found on your

RealAppeal.com dashboard. They give you

the quickest way to track your food intake

and activity; five minutes per entry is about

all it takes! You’ll get an instant read on the

number of calories you’ve consumed that

day and how many you’ve burned through

walking or other exercise. As you know,

weight loss is all about burning more than

you consume—the tracker will help you

stay in the weight loss zone.

Research shows that:People who logged their food intake just four days a week lost twice as much weight as those who didn’t log!

“I want to

lose 20 lbs.”

Lost Twice as Much Weight

Food Trackers

Lost 20lbs

Lost 10lbs


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Now Let’s Get Ready to Start Losing!

"Hit my goal: 178lbs!"

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Step One: Choose a Goal Weight

I t depends on your calorie intake, your

calorie expenditure and your individual

metabolism. People lose at different rates,

but anywhere between ¼ pound and 2

pounds per week is healthy, reasonable

and safe. That means you could lose up to

30 pounds or more in just a few months!

With that in mind, you should try to pick a

goal weight that’s up to 30 pounds lighter

than your current weight. Knowing what’s a

healthy weight for your height is helpful—

the BMI table on page 146 at the back of

this guide will clue you in. If you have

trouble choosing a goal weight, consult

with your coach.

How much should you lose over the course of the initial 16-week Real Appeal program?

"I made it! 135lbs"

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Small Steps = BIG Results!

Want to see a dramatic improvement

in your health? Lose just five percent

of your current weight (about 10

pounds for someone who weighs

200 pounds) to significantly reduce

your risk for type 2 diabetes, heart

disease and other conditions. It’s

often enough to make you look and

feel better, too!

"I did it!"

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Step 2: Find Your Calorie Sweet Spot

O n the Real Appeal plan, you’ll also

create a calorie deficit, which means

you'll be burning more calories than

you take in. That's what it takes to shed

those pounds. You'll do this by eating a

moderate-calorie diet and burning calories

(through activity). No fads or tricks or

gimmicks—the tried-and-true method of

calorie reduction is what really works.

If just the idea of dropping your calories

makes your tummy rumble, relax. We’re

going to help you find your calorie “sweet

spot.” At this level, you’ll shed pounds

without feeling ravenous and cranky.

Your Real Appeal Tracker will suggest

a daily target calorie goal using a

scientifically validated formula that takes

into account your current weight, your

weight loss target, your activity level, and

your target date.

Ideally, that calorie target will put you on

the path to weight-loss success, but you

may need to adjust the number up or

down. Your body is unique, so it’s natural

What kind of diet(s) have you used in the past to lose weight? Perhaps you followed the point-tracking path or maybe you went the carb-cutting route? You may have even gone down the all-raw-foods avenue. Diverse as these approaches are, they all have one basic thing in common: They all create a calorie deficit.

that there may be a little trial and error. Try

out your recommended calorie target for

a couple of weeks; if it isn’t working—say,

you’re walking around famished, or you’re

not losing weight—just re-adjust it (see

“Changing Your Daily Calorie Level on Your

Tracker” below).

If you need to pick a different daily calorie

goal from the one suggested by your

tracker, or you’re not using the online

program, here’s a rough calorie guide:

The lower end of each range is usually best

if you weigh less than 200 pounds and/

or haven’t yet worked up to 150 minutes of

aerobic exercise weekly. If you weigh more

than 200 pounds and/or are exercising 150

minutes or more each week, you can try

the higher end of the range.

If you’re a … Suggested Daily Calories

Woman 1,250 to 1,550

Man 1,550 to 1,800

Changing Your Daily Calorie Level on Your TrackerIn case the calorie level generated by

your tracker isn’t right for you, here’s

how to change it:

1. Visit your Real Appeal tracker either

online or within the Real Appeal

mobile application by clicking the

tracker button in the navigation.

2. Click the My Plan tab.

3. Go to the “Nutrition planning” box

and click Customize to replace the

existing number with the calorie level

you wish to try. For example, if you

want to go on 1,500 calories per day,

enter “1500”.

real tips


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Step 3: Start Eating!

I n fact, our nutrition plan is called the

Real Foods Nutrition Guide because

we want you to eat, well, just that: real

food! Our meal plans are jam-packed

with delicious recipes that use everyday

ingredients so you can have real meals

All of our plans are incredibly flexible. For

instance, you can substitute foods based

on your preferences and availability (have

chicken instead of fish or whole wheat

bread in place of brown rice). And, the Real

Food meal plans are mix-and-match, so you

can eat just the meals you like and then

add in your own meals. For example, have

a meal plan breakfast and snack, your own

lunch, and a meal plan dinner. You simply

have to make sure that the calories of your

own meals or snacks are about the same

as those in the meal plans. (In the Real

Foods Nutrition Guide, calories for meals

and recipes are clearly laid out for you so

there’s no guesswork.)

and real snacks in just minutes.

Plus, these satisfying recipes will help

suppress appetite and boost energy. Now

all you have to do is eat and enjoy—not just

the delicious food, but also how quickly the

pounds start peeling off!

1 Fast Track PlanHow great does it feel when there’s

a quick drop in the numbers on the

scale? Indeed, studies confirm that the

more you lose in the first few months,

the more successful you’ll be long-term.

Within reason, of course! To ride the

fast track to weight loss, follow the Fast

Track—a 1,250-calorie plan for women

and a 1,550-calorie plan for men. Go

to page 22 in the Real Foods Nutrition

Guide to get started on this plan now.

The calorie level of the Fast Track

is likely to be lower than the target

calories given by your Real Appeal

tracker. That’s OK, because these

are nutritionally balanced plans, and

you’ll still lose weight safely. As long

as you’re not out-of-control hungry on

these plans, you can use them. (See

Changing Your Daily Calorie Level On

Your Tracker, to switch it over to the

Fast Track level.)

Nibbling a lot as you prepare meals? Feeling a little out-of-control around food?

Or, don’t fancy yourself a chef? To the rescue: No-Brainer Meals—shakes, bars or

frozen meals that you can have as one or two of your daily meals. Turn to page 14

in the Real Foods Nutrition Guide for details.

You have two choices to consider:

2 Real Steady PlanIf you’d rather have a few extra

calories to play with, you may want to

try the Real Steady plan, which consists

of 1,550 calories for women and 1,800

calories for men. You’ll lose weight

at a steady pace while boosting your

body’s metabolic rate and sustaining

your energy levels. (If you fall between

calorie levels or need more than 1,800,

check out page 13 in the Real Foods

Nutrition Guide to learn how to subtract

or add more calories to your meals.)

And as mentioned previously, if you

wind up with a calorie “sweet spot”

that’s different from the one calculated

by your tracker, reset your program by

following the instructions in Changing

Your Daily Calorie Level on Your

Tracker, on page 15.

Now it’s time to talk about how to fuel your body for your weight-loss journey. We know what you’re thinking, “Ugh, boring, bland diet foods” or “I’m already starving!” We’re thrilled to tell you that there will be absolutely none of that here!


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Step 4: Track Your Calories

1 Log every bite, lick or sip—anything that goes in your mouth.

Don’t forget about liquids, dressings,

condiments, sauces, dips, even that

one little piece of chocolate!

2 Specify type and quantity.

Was it a 12-ounce skim latte or a

16-ounce two-percent latte? How much

peanut butter did you spread on your

bread? You get the picture.

3 Log it ASAP. The further out you log, the less

accurate you’ll be. The great news is

that with the RealAppeal mobile app,

you can have your food tracker with

you at all times! If you don’t have it

immediately accessible, however, try

jotting down a note on a napkin or

taking a photo of your plate so you can

accurately log your food later.

4 Log what you can remember.

Can’t log the exact amount? Not sure

how accurate your measurements are?

Log anyway and do your best.

T he RealAppeal.com food tracker is

incredibly quick and easy to use.

Here’s a fun fact: The more accurately you

track your food intake, the more pounds

you’ll drop. People tend to under-report

their intake by about a third; for example,

reporting about 1,500 calories worth of

food, but actually eating closer to 2,000

calories. Logging accurate portions can

be really eye-opening as in, “Wow, I didn’t

realize I was eating three times as much

cereal as I need!” Tracking will help keep

you accountable, so you can make sure

you’re staying in your calorie sweet spot

and in the weight-loss “zone.”

The next—and perhaps most important—step in ensuring your success is using the Real Appeal online tracker on a daily basis to record your food intake. Studies show that tracking your food intake can actually double your “weight loss” efforts (this is a stat worth repeating!).

Here are some simple tricks to help you out

real tips

realappeal.com

Mobile App

Two ways to track: 1 SliceWhole Wheat Toast

+90cal

1 tbsRed Raspberry Jelly

+50cal

2 Eggs

+190cal

1 CupNonfat Cappuccino

+47cal

1 Orange

+60cal


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Track Your Transformation

Weigh yourself weekly. Do it in the morning, on the same day of

each week. Take off your clothes or wear

the same light clothing to get an accurate

read. Don’t forget to take off your shoes.

If you have a Real Appeal Premium scale,

your weight will automatically upload to

your personal profile page on RealAppeal.

com. If you have the Real Appeal Basic

scale, enter your weight on your personal

profile page every week.

Take a photo of yourself monthly. Upload it to your personal profile page.

Photos are one of the best ways to keep

yourself motivated and track your results.

Follow the simple instructions included

in your Real Appeal kit or on the website

to snap the best shots. Plus, send us your

Before and After photos at the end of the

program and you’ll get a FREE Real Appeal

“I Got Real” T-shirt!

Measure your waist monthly. Place a tape measure around your middle,

following the horizontal line of your belly

button. Breathe out (no sucking in!), then

measure. Every inch you lose makes

you healthier, according to the research.

Experts recommend aiming for 35 inches

or less for women, 40 inches or less for

men. Enter this number monthly on your

personal profile page.

Over the next 16 weeks, your body will undergo some significant changes, and you’re going to look and feel amazing. However, we don’t always notice all these changes on a day-to-day basis so in order to see your real progress over the coming months, we want you to:

35" or less

40" or less

Wow! I lost 5 inches


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Commitment Contract I'll stay at my daily calorie target level and track my food daily.

This week, I’ll do the following to set myself up for weight loss success:

My signature: ______________________________

Choose a weight loss goal and enter it into my weight

tracker on RealAppeal.com.

Aim to stay at my daily calorie target level of

per day.

Choose a meal plan and follow it, making food

substitutions as needed.

Use my RealAppeal.com food tracker to record

everything I eat or drink, ideally, immediately after I

consume the food.

Monitor my progress by weighing myself once a week,

measuring my waistline monthly and taking a photo of

myself monthly.I will track my food intake

Welcome to the Start of a Brand New You! - Contentful REAL APPEAL | VOLUME ONE REAL APPEAL | VOLUME...

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