Owner’s Manual
69
Keep It Going
Tips for continued weight loss and maintaining changes
• Keep weighing yourself weekly, even after you’ve reached your goal weight
• Continue keeping a food log. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t
feel like you have to do it every day.
• Prepare for plateaus. The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be ex-
pected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes
and changes, and mix up your workouts to help overcome the plateau.
• Calorie adjustments for maintaining weight loss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day
as long as your activity level stays the same
• Treat yourself. Have a non-food reward for each goal you hit such as a massage, a new outt, or an outing with friends and family
• Use the resources below to nd new recipes, get expert advice, and support to stay motivated
Resources
DownloadableResourcesfromBowex
®
Website (www.Bowex.com/Resources)
• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
Questions & Support
• Ask questions, post suggestions, and connect with our online Bowex® Dietitian on the Bowex® Facebook page
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• www.mytnesspal.com
• www.loseit.com
