Week 2 PrepHow did your first week go? Did you fill out the End of Week Review worksheet for Week 1?
Week 2 is all about daily calories, meal frequency and hunger cues. You’ll be trying to eat within your daily calorie goal, spreading your meals and snacks out and reacquainting yourself with the hunger cues your body sends.
What You’ll be Focusing on for Week 2
This week, I want you to focus on your daily calorie goal (which you’ll set on Day 8). Look at your “End of Week 1 Review” worksheet from last week. If you went over your daily calorie goal last week, review your food entries to see where you can cut calories. (Read Calorie Counting 101 for ideas on how to cut calories.) Did you overdo it on portion sizes? Are there empty calories you can cut? What about liquid calories? Can you replace a fruit juice for the actual fruit, for example?
I also want you to focus on how you’re splitting up your food this week. Is the meal frequency good for your lifestyle? Don’t worry about carb, protein and fat percentages for now; that’ll be next week. Just get a feel for how often you’re eating and how much.
Week 2’s focus is also on hunger cues. As you’re reaching for food this week, ask yourself how hungry you are on a scale of 1 to 10, with 1 being extremely hungry and 10 being so stuffed you can’t take another bite. If you’re reaching for food and your hunger level is 5 and above, ask yourself *why* you’re reaching for food. ( IMPORTANT: If you’re within your daily calorie goal and find that you are still hungry, you need to eat more and raise your daily calorie goal. )
You may find it hard to cut down on previously over-sized portions. You need to keep in mind that you’re trying to bust old habits – and those old habits caused you to gain weight. Remind yourself that you’re fueling your body. If you usually feel sluggish after a big meal, think of how energized you’ll feel after a regular-sized meal. Visualization can help with this, so reread “Using Visualization for Weight Loss” to help you with that.
You may also have trouble deciphering whether you’re really hungry or not. Read “The Difference Between Hunger and Appetite” if you’re not sure what your hunger cues are.
Prepare Yourself for Week 2
Plan ahead as much as you can and visualize yourself eating smaller, regular portions. Figure out some “go to” meals and snacks. “Go to” meals and snacks are foods that you know you like and you know will fit within your calorie count for the day.
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Prep Day | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Week 2 Prep | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14
Week 3 Prep | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21
Week 4 Prep | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 | Graduation Day - Beyond the Boot Camp