You are on page 1of 30

your results from the Nutrilite W o W Perso N al a ssessme N t

Lokesh Kamath

8/28/2016 9:59:49 PM

your results from the Nutrilite W o W Perso N al a ssessme N t Lokesh
your results from the Nutrilite W o W Perso N al a ssessme N t Lokesh

welcome,

welcome, Achieving good nutrition is a very personal journey. We all start in different places, bring

Achieving good nutrition is a very personal

journey. We all start in different places, bring our own strengths, and encounter our own challenges along the way—what works for others may not be what works best for you.

That’s why we’re excited to share this report with you! Using the results from your WOW personal assessment our NHI scientists have created your Lifestyle Key a holistic look at the strengths you bring and obstacles you face in weight management. And our wellness coaches have followed that with specific recommendations on everything from what you should eat to the role that sleep, stress, physical activity, meal habits, and mindset play in your long-term, weight-management success. This is powerful, personalized, scientific support for your journey!

2
2

In your assessment you told us your main motivation for entering this program was:

Fat loss

This is a wonderful goal and we want to help you achieve it!

”Nutrilite has always believed that people can achieve their health goals through wise lifestyle choices including the right diet plan, exercise regime, and proper goal setting.

Our N UT r I l IT e WOW program will help you find the key to unlock your personalized plan for long-term weight management.” – Dr. Sam, President, Nutrilite Health Institute

unlock the secrets to your success

A customised diagram of your results in 6 areas

Your L ifest YLe Ke Y

  • page 4

of your life that have the most impact on weight

management, including your Challenge

Keys

the 3 areas that can make the most difference in

unlocking your weight management potential.

Your Lifest YLe reCommendAtions

  • pages 5–16

Personalized recommendations, tips, and research summaries from our health and wellness coaches to help you overcome challenges that may have prevented

you from reaching your weight management goals in the past.

unlock the secrets to your success A customised diagram of your results in 6 areas Your

Addition AL r esourCes

  • starting on page 17

Opportunities to learn more about the WOW program, to find out more about the science behind your findings, and to journal your thoughts and goals along the way.

Understanding yo U r res U lts

unlock the secrets to your success A customised diagram of your results in 6 areas Your

page 17

s etting goals

unlock the secrets to your success A customised diagram of your results in 6 areas Your

page 18

t he n U trilite WoW W eight management program

unlock the secrets to your success A customised diagram of your results in 6 areas Your

page 19

3
3

Let’s get started!

4
4
4 your journey begins here, where you are right now, with a look at your Lifestyle

your journey begins here, where you are right now, with a look at your

Lifestyle Key

High General/ Low Structured Low Fat Diet DIET ACTIVITY 3-4, 22 5-6, 22 Uncertain High Stress
High General/ Low Structured
Low Fat Diet
DIET
ACTIVITY
3-4,
22
5-6, 22
Uncertain
High Stress
STRESS
MINDSET
11-12,
7-8, 23
23
MEAL
SLEEP
HABITS
9-10,
13-14,
23
23
Good choices
Light/Ample Sleep
On the next 12 pages,

recommendations to guide your progress in each area.

It’s more than just calories in vs. calories out! Foods affect our bodies in vastly different ways. And lifestyle issues—from when we eat, to how we sleep, to what we think, and more—play a bigger role than most people realize.

Your Lifestyle Key shows the results of your personal assessment and directs you to personalized advice on what you can do—big and small—in 6 key areas of your life to make weight-loss faster, easier, and more lasting.

4 your journey begins here, where you are right now, with a look at your Lifestyle

lifestyle challenges that can be barriers to losing weight, we identify those in your Lifestyle Key. The results of your assessment, however, show you have no

4 your journey begins here, where you are right now, with a look at your Lifestyle

any of these six areas . Congratulations! That should make it easier to reach your wellness goals!

Everyone’s Lifestyle Key results are unique; to learn more, see Understanding Your Results on page 17.

Before you begin any weight-management program, we recommend that you consult a physician

for a complete medical check-up and support.

diet t ype

The resulT s of your N h I assessme NT sugges T T haT you a N d oT hers who share your resulT s may be N ef IT from T hese TI ps a N d f IN d IN gs o N T he role d I e T T ype ca N play IN your we I gh T-ma N ageme NT success.

low Low carb fat your best diet type is low fat
low
Low
carb
fat
your best diet type is
low fat

Your assessment indicates that a low- fat diet is an effective way for you to manage your weight. keep in mind:

  • a low-fat diet type means less than 30% of your daily calories should come from fat, with less than 10% coming from saturated fat.

  • i f you want to manage weight, reducing your food intake by 500-1000 kcal a day should help you lose 2-4 kg a month.

  • t he right caloric intake depends on your gender, body size, and health goals.

    • See pages 25, 29, and 30 for details.

5
5

making changes

a few changes in your diet can make a big difference in achieving your weight-management goals.

diet t ype The resulT s of your N h I assessme NT sugges T T
a dopt a Low-fat L ifesty Le . • e at less fat and when you
a dopt a Low-fat L ifesty Le .
• e at less fat and when you do, choose fats from healthy sources (avocados,
olive oil, nuts, seeds)
• i nclude healthy low-fat proteins in your diet (fish, poultry, legumes, nonfat
or low-fat milk)
• e at more plant-based carbohydrates (fruits, vegetables, whole-grains)
diet t ype The resulT s of your N h I assessme NT sugges T T
satisfy your cravings. Your desire for foods that contain fat naturally rises in the evening as

satisfy your cravings. Your desire for foods that contain fat naturally rises in the evening as the hormone galanin kicks in. c onsider adding a healthy fat to your evening meal or snack (nuts, seeds olives, avocados) to satisfy that urge, but be sure to keep your total daily fat recommendation in mind.

avoid processed foods and “fast” food. t hey’re typically full of sodium and unhealthy fats. 20
avoid processed foods and
“fast” food. t hey’re typically full
of sodium and unhealthy fats.
20 %
prot ei n
science s H ows…
a low-fat diet type means that
50-55% of your calories should
come from carbohydrates, at
least 20% from protein, and
less than 30% from fat, with
less than 10% from saturated fat.
< 30 %
fat
< 10 %
Satu ra te D
fat
< 50 -5 5%
ca rboh YD ra te S
diet t ype The resulT s of your N h I assessme NT sugges T T

Personalized nutrition is essential when

striving for an Optimal

You. When you follow a healthful, low-fat diet, your body gets

the nutrients it needs to improve your body and mind. NHI prides itself in ensuring our diet type recommendations are right for you.

Dr. Sam, President, Nutrilite Health Institute See page 22 for thought-provoking journaling prompt S . more
Dr. Sam, President,
Nutrilite Health
Institute
See page 22 for
thought-provoking
journaling prompt S .
more
  • low fat

Diet ty Pe

low fat Diet ty Pe research tells us our top tip Reduce the fat in

research tells us

our top tip

Reduce the fat in your diet by eating meals and snacks that include the right combination of healthy proteins, carbohydrates, and healthy fats. Here’s a sample of what your daily menu might look like, showing number of servings.

low fat Diet ty Pe research tells us our top tip Reduce the fat in

Please see pages 26-27

for additional details.

low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in
low fat Diet ty Pe research tells us our top tip Reduce the fat in

you might even lower your blood pressure!

It may or may not be an issue for you, but clinical trial have shown that managing weight through a low-fat diet of fruits, vegetables, and low- fat dairy reduced participants' average blood pressure from 139/86 to 123/76.

  • See page 31 for references.

how you benefit

You can reap big rewards by following a low-fat diet type. Benefits include:

Better heart health —low-fat diets can help low fat diet help maintain cholesterol already in normal range. Which are good for your heart.

Better calorie control —a gram of fat has twice the calories of a gram of carbohydrate or protein, so you’re likely to reduce your total calorie intake when you reduce fats.

g etting more antioxidants —by adding more fruits and vegetables to your diet, you’re adding antioxidants that neutralize free radicals.

m issing your fats? Studies show that

fiber helps fill you up and keeps you full

between meals—so aim for 25-35 grams

of fiber a day to help you say no to fatty

snacks or mid-afternoon candy!

frying your foods in oil.

you're cutting carbs.

low fat Diet ty Pe research tells us our top tip Reduce the fat in

FROM THE COACH:

FROM THE COACH:

Your journey is about progress, not

Your journey is about progress, not

perfection. Take small steps and make

perfection. Take small steps and make

small behavioral changes as you work

small behavioral changes as you work

toward your goal.

toward your goal.

6
6

Drink water. Even mild dehydration can be confused

Drink water. Even mild dehydration can be confused

for hunger. Dehydration can lead to poor concentration,

with hunger. Dehydration can lead to poor concentration,

confusion, fatigue, and negative moods—increasing your

confusion, fatigue, and negative moods—increasing your

desire to overeat or eat unhealthy food. Most men and

desire to overeat or eat unhealthy food. Most men and

women need about 3L and 2L respectively, a day—even

women need about 3L and 2L respectively, a day. And

even more during and after exercise.

more during and after exercise.

Activity

The resulT s of your nhi assessmen T sugges T T haT you and oT hers who share your resulT s may benefi T from T hese T ips and findings on T he role physical ac T ivi T y can play in your weigh T-managemen T success.

Activity The resulT s of your nhi assessmen T sugges T T haT you and oT
high general h igh S tructured Hi GH G ener A l l ow structured lo
high general
h igh S tructured
Hi GH G ener A l
l ow structured
lo W general
high S tructured
lo W general
lo W S tructured

you need more structured exercise

Activity The resulT s of your nhi assessmen T sugges T T haT you and oT

you’re half-way there! You’re getting the recommended 2 hours of general movement a day, but you need more structured exercise (you should get 150 minutes of structured exercise each week). l et’s see what we can do to change that.

Both types of activity are important in managing your weight but structured exercise burns more calories and delivers more beneficial oxygen and nutrients to your body.

13
13
making changes Small changes make a big difference. here Small changes make a big difference. here
making changes
Small changes make a big difference. here
Small changes make a big difference. here
are some ways to boost your activity level.
are some ways to boost your activity level.
Move At le A st 5 M inutes of every 30 M inutes,
with the goal of accumulating at least 2 hours of general
movement daily—stand while on the phone or stretch while
you sit, for example.
s tA rt A for MA l exercise pro G r AM . Begin
with low- to moderate-intensity activities—activities
that allow you to talk comfortably as you exercise.
Gr A duA lly incre A se your structured
exercise —brisk walking, cycling, swimming, or
dancing for example—to 150 minutes per week. n o
need to run marathons! m ove at the level of intensity
that feels right for you—gradually increasing your
intensity, duration, or frequency by no more than 10%
per week.
Physical activity is
by far the single most
influential controllable
factor weight
management.
Keith Randolph, PhD;
Technology Strategy,
Nutrilite Research
and Development
See page 22 for
thought-provoking
journaling prompt S .
more
  • Activity high general, high structured

research tells us

Exercise helps not to overeat.

Many studies show that daily exercise increases the release of pleasure chemicals in your brain—and builds your resilience in the face of daily worries. And when you’re happier and less stressed-you’re less likely to overeat!

Activity high general, high structured research tells us Exercise helps not to overeat. Many studies
Activity high general, high structured research tells us Exercise helps not to overeat. Many studies
  • See page 31 for references. See page 26 for Guidelines for Physical Activity.

our top tip

Make the time! If you don’t feel like you have time to get structured exercise, you’re not alone! It’s the number one reason people don’t get enough exercise, but it doesn’t have to be yours! Keep a log of your daily activities and look for gaps or low-priority tasks that can be postponed or eliminated to make more room in your day for what you really need to do for yourself.

Activity high general, high structured research tells us Exercise helps not to overeat. Many studies

how you benefit

If you maintain your general daily movement and increase your structured exercise at the same time, you should find it easier to achieve your weight- management and wellness goals.

Exercise helps regulate your blood glucose metabolism, and increases the release of pleasure chemicals, like endorphins, in the brain, which can help naturally reduce the urge to overeat or eat unhealthy foods.

Sch E dulE it. Scheduling activity into the day will make

the activity a priority. Physical activity needs to become

more than just a habit. It needs to become a ritual!

FROM THE COACH:

For healthy people, physical activity

is more than just a habit—it can

become a fun ritual!

14
14

Br EA k it up. If you're having a hard time fitting it all in, consider adding

short 10-minute bouts of structured exercise throughout the day, especially

when your daily schedule is hectic. It all adds up!

Mindset

The resulT s of your N h I assessme NT sugges T T haT you a N d oT hers who share your resulT s may be N ef IT from T hese TI ps a N d f IN d IN gs o N T he role m IN dse T ca N play IN your we I gh T-ma N ageme NT success.

Certain Confi D ent o ptimi S ti C Unce R tain your mindset is uncertain
Certain
Confi D ent
o ptimi S ti C
Unce R tain
your mindset is
uncertain

We need to boost your confidence!

You feel unsure about your ability to

stick to a nutritious eating plan and make physical activity part of your daily routine.

t hat’s ok , we can help you build the confidence you need to succeed.

17
17
making changes here are some ways to boost your self-confidence when it comes to living a
making changes
here are some ways to boost your
self-confidence when it comes to
living a healthy lifestyle.
iM agine! t hink about why you want to change your
lifestyle. t hen imagine yourself living your new lifestyle—
energetic and free of the burden of excess weight!
Revie W the past. remember
another time when you tried a nutritious
diet or started a new exercise program.
What challenges did you face? h ow did
you overcome them?
When life presents
Find help. enlist your friends and family for support
in reaching your goals.
challenges, you can
choose to let them
prevent you from living
the life you want or
work instead to move
to where you want to
be. Nutrilite WOW
can help you achieve
a mindset that leads
toward living life to its
fullest.
Doug DeVos,
President, Amway
Corporation
See page 23 for
thought-provoking
journaling prompt S .
more
  • uncertain

m

indset

research tells us

research tells

us

our top tip

our top tip

Know your strengths. Write down all the things you do well—especially strengths that will help you achieve your exercise and nutrition goals. Consider which tools you can pull out when things get tough and how they can help you achieve your goals.

Building your confidence can be better than starting out

confident! Having confidence in your ability to change your behavior will strengthen your commitment to a better lifestyle.

uncertain m indset research tells us research tells us our top tip our top tip
uncertain m indset research tells us research tells us our top tip our top tip

Don’t worry if you’re not there yet. Research shows that people who improve their confidence during their weight-management journey are more likely to succeed than if they’d started out really confident to begin with!

  • See page 31 for references.

to stick with a healthy lifestyle. Your confidence will go up every time you reach a
to stick with a healthy lifestyle.
Your confidence will go up every time you reach a goal—no matter how
small. And the higher your confidence level rises, the more likely it is that
you’ll stick to a healthy lifestyle for the long term.
how you benefit
attention to your true needs—getting more sleep, for example, not eating more food. Get
You may find it difficult to resist eating when you’re tired or stressed, for example. So pay
checK your feelings. Feelings can affect your ability to stick with healthy behaviors.
good at this and you’ll reduce stress, build self-confidence, and increase your motivation
Changing your mindset can be challenging, but you can do it!
uncertain m indset research tells us research tells us our top tip our top tip

FROM THE COACH:

FROM THE COACH:

FROM THE COACH:

Put together a plan. It builds confidence

Put together a plan. It builds confidence

Put together a plan. It builds confidence

and helps you tackle any challenges that

and helps you tackle any challenges that

and helps you tackle any challenges that

get between you and your goals.

get between you and your goals.

get between you and your goals.

18
18

Amp up your confidence! Setting and

attaining goals—even small ones like eating more

vegetables at lunch, or taking a walk after dinner

twice a week—is important when it comes to

building self-efficacy.

stress

The resulT s of your N h I assessme NT sugges T T haT you a N d oT hers who share your resulT s may be N ef IT from T hese TI ps a N d f IN d IN gs o N T he role s T ress ca N play IN your we I gh T-ma N ageme NT success.

lo W m oderate h igh
lo W
m oderate
h igh

your stress is high

stress The resulT s of your N h I assessme NT sugges T T haT you

You’re currently experiencing a high level of stress in your life, which might make it harder to integrate nutritious habits into your daily life.

When stress levels rise, they can trigger the urge to overeat. l et’s work together to reduce your current stress level and minimize its impact on your goals.

27
27
making changes making changes making changes Stress is a normal part of life; the key is
making changes
making changes
making changes
Stress is a normal part of life; the key is to manage it well. We know that
different approaches work for different people, so here are a few ideas
for lowering your stress levels. try a few and see what works for you!
Walk More. engaging in some type of physical
activity each day is a great way to keep your stress
levels down.
set reasonable expectations For yourselF
and others. We often increase stress in our lives by
creating and holding on to unreasonable expectations
about ourselves and others. n ext time you feel stressed,
take a moment to examine your expectations, and if
necessary, create more reasonable ones.
Find the source o F your stressors. Stress
can be situational (life challenges; daily hassles; and
work, school, or social stressors) or it can come from
internal factors (early childhood memories; your
unconscious mind.
l earning to identify the
source of stress can help
you keep it in check.
Don’t let your mind
bully your body into
believing it must
carry the burden
of its worries.
Astrid Alauda
See page 23 for
thought-provoking
journaling prompt S .
more
…

stress

high

our top tip

research tells us

stressed out? reach out! Write down the names of everyone you know. Who’s helped you in past? Who’d be most pleased to hear that you’re making healthy changes? Imagine that you’ve already changed. Who helped you the most? What did others say about the new you?

… stress high our top tip research tells us stressed out? reach out! Write down the
… stress high our top tip research tells us stressed out? reach out! Write down the

Creating a social network helps.

Research shows that social support from friends, family, and even pets makes a notable difference in helping people reduce stress in their lives.

See page 27

See page 27

for references.

You’ll feel happier. Reducing stress increases your overall level of happiness. feelings, thoughts, and sensations. feelings,
You’ll feel happier. Reducing stress increases your overall level of
happiness.
feelings, thoughts, and sensations.
feelings, thoughts, and sensations.
You’ll feel more balanced. Stress overrides your body’s regulatory
system, increases impulsivity, and disrupts your energy balance.
how you benefit
You’ll make better decisions. When you’re stressed, the primitive part
of the brain takes over and the thinking part becomes less active.
Reducing the level of stress in your life can reap big rewards in your overall
health and lifelong weight management. Here are a few benefits you can expect:
You may consume fewer calories. Why? Stress reduces the brain’s
pleasure chemical, dopamine, which reduces the reward we get from
food and can lead to overeating.
to be mindful of your feelings, you may be
to be mindful of your feelings, you may be
regulate emotions. So if you train yourself
regulate emotions. So if you train yourself
Research shows that mindfulness can help
Research shows that mindfulness can help
thoughts you experience to help connect
thoughts you experience to help connect
b reathing re M in D ers. Set your cell
b reathing re M in D ers. Set your cell
six slow, deep breaths. Do this 10 times
six slow, deep breaths. Do this 10 times
Min D fulness. Pay attention to your
Min D fulness. Pay attention to your
phone to remind you to take three to
phone to remind you to take three to
a day and focus on the feelings and
a day and focus on the feelings and

less likely to overeat during highly stressful

less likely to overeat during highly stressful

you with what you need in that moment.

you with what you need in that moment.

or emotional times.

or emotional times.

… stress high our top tip research tells us stressed out? reach out! Write down the

FROM THE COACH:

FROM THE COACH:

FROM THE COACH:

You can do it! Start using your stress

You can do it! Start using your stress

You’re doing great! Keep your stress

management techniques today and you’ll

management techniques today and you’ll

levels low and you’ll be on your way

be on your way to better health!

be on your way to better health!

to better health!

28
28

Deep breathing. This simple practice activates

Deep breathing. This simple practice activates

your body’s innate relaxation response. Studies

your body’s innate relaxation response. Studies

show that deep breathing not only reduces

show that deep breathing not only reduces

tension, it increases your brain’s alpha waves,

tension, it increases your brain’s alpha waves,

which helps improve your mood and increase your

which helps improve your mood and increase your

sense of calm.

sense of calm.

sleep

The resulT s of your N h I assessme NT sugges T T haT you a N d oT hers who share your resulT s

may be N ef IT from T hese TI ps a N d f IN d IN gs o N T he role sleep paTT er N s ca N play IN your

we I gh T-ma N ageme NT

success.

D eep an D ample li G ht but ample D eep but brief light an
D eep an D ample
li G ht
but ample
D eep but brief
light an D brief

your sleep is ample but light

sleep The resulT s of your N h I assessme NT sugges T T haT you

You get enough sleep—between 7 and 9 hours a night is ideal—but you sleep lightly, and don't get the deep, high quality sleep you need

n ot getting deep sleep may

get in the way of reaching your weight management goals. l et's do something about that!

37
37
making changes Focus on getting better quality sleep. o ne G ood way is to keep
making changes
Focus on getting better quality sleep.
o ne G ood way is to keep a sleep diary. e ach
night, track your bedtime, how long it took to fall asleep,
whether you woke up in the night, when you had trouble
waking up, when you slept soundly or not so soundly,
and whether you exercised or had caffeine before
bedtime. a nd then look for patterns that give you clues
to what may be influencing your sleep patterns.
Sleep is an area of
challenge for me
and many others.
Get more sleep! research shows that too little
sleep can increase your cortisol level, which can amplify
rest-lessness, irritability, tension, and sleep-lessness.
I know when I have
the right information
for my personal
circumstances, I’m
able to stay on a
sLEEP-
LE ssNE ss
path that will help
me achieve my health
rE s T-
LE ssNE ss
goals. And this tool
provides that!
Robin Dykhouse,
Vice President,
Nutrilite Research
and Development
See page 23 for
thought-provoking
journaling prompt S .
more
sleep light but ample
sleep
light but ample

research tells us

our top tip

Your key to sleeping more soundly probably lies in

adjusting your sleep

environment. Work to create a more comfortable sleep environment which includes a dark, quiet room, comfortable room temperature, and comfortable bed and pillows.

sleep light but ample research tells us our top tip Your key to sleeping more soundly

b etter sleep curbs your appetite and fuels your

metabolism. Poor quality sleep can wreak havoc on hormones that regulate appetite and metabolism, increasing caloric intake by as much as 250-500 calories a day. And studies show that chronic sleep issues can make it easy to gain weight and harder to manage it.

  • See page 31 for references.

FROM THE COACH:

magnesium, iron, and wake cycle can improve their sleep quality People who do not follow a
magnesium, iron, and
wake cycle can improve their sleep quality
People who do not follow a typical sleep-
when outside, keeping indoor lights dim,
exposure to light prior to going to sleep.
by limiting their exposure to light
And particularly stay away from MSG,
limit eating or drinking late at night.
caffeine, or foods that induce gas.
legumes (soy beans, for example),
vitamins, calcium,
watching tv or using
b e mindful of when and
Getting high quality, deep sleep really pays off! When you create an
environment that’s conducive to deep sleep, your sleep will be more
restorative and you’ll feel better. Studies show that getting a good amount
of high quality sleep will energize you, improve your mood, and make it
easier to manage your hunger.
Keep bedroom lights dim.
avoid spending time in bed
what you consume. Avoid or
electronics.
e at a diet rich in b
can improve their sleep quality by limiting their
People who do not follow a typical sleep-wake cycle
dim, avoiding the use of electronic devices an hour or
copper. You’ll find those in Wearing sunglasses when outside, keeping indoor lights
prior to going to sleep. Wearing sunglasses
how you benefit
On the other hand, too little sleep can increase your cortisol level, which
can ramp up rest-lessness, irritability, tension, and sleep-lessness.

or limit

caffeine,

leafy green vegetables, and lean

two before bedtime.

avoiding the use of electronic devices an

animal protein.

hour or two before bedtime.

You can improve the quality of your sleep

if you maintain a consistent sleep/wake

schedule each day.

38
38

e at a diet rich in b vitamins, calcium,

Before you go to bed, practice

End the day with a

sleep light but ample research tells us our top tip Your key to sleeping more soundly

b e mindful of when

sleep light but ample research tells us our top tip Your key to sleeping more soundly

e at a diet rich in b vitamins,

magnesium, iron, and copper. You’ll find

warm bath and a

deep-breathing techniques

those in legumes (soy beans, for example), leafy

to help release the day’s stresses.

few relaxation

consume. Avoid

green vegetables, and lean animal protein.

exercises or

deep breathing

techniques. You’ll

sleep better.

and what you

calcium, magnesium, iron, and

copper. You’ll find those in legumes

(soy beans, for example), leafy green

eating or drinking late at

night. Avoid MSG,

vegetables, and lean animal protein.

and foods that induce gas.

meal habits

The resulT s of your N h I assessme NT sugges T T haT

you a N d oT hers who share your resulT s may be N ef IT
you a N d oT hers who share your resulT s
may be N ef IT from T hese TI ps a N d f IN d IN gs o N
T he role meal hab IT s ca N play IN your
we I gh T-ma N ageme NT
success.
g ood
n eed i mprovement
your meal habits
are good

You meal habits are pretty good! You tend to eat your biggest meal earlier in the day—before 3 pm—which

means you are able to manage your weight in a better way than people who eat their main meal later in the day.

a nd you regularly eat breakfast,

which research shows can contribute to healthy, effective and long-term weight-management success. g ood work!

making changes

meal habits The resulT s of your N h I assessme NT sugges T T haT
You’ve got a great start on healthful meal habits. here are a couple things you could
You’ve got a great start on healthful meal
habits. here are a couple things you could
do to take it to the next level.
k eep a mood/food diary. i dentifying why and when you overeat can help you change

k eep a mood/food diary. i dentifying why and when you overeat can help you change unnutritious habits. So write down when you eat, what you eat, with whom you eat (if anyone), your energy level, and how you feel when you eat (hungry, tired, happy, angry, sad, anxious, irritable). Your diary can help you to identify patterns and triggers that may be causing you to overeat.

Eat a good

breakfast—there’s

b oost your breakfast. i t’s the most important meal of the day, so make sure
b oost your breakfast. i t’s the most important
meal of the day, so make sure what you're eating nutritious
and that it contains the right nutrients for your needs.
notice when you begin to feel full. Stop eating and wait 20 minutes. t he desire
notice when you begin to feel
full. Stop eating and wait 20 minutes.
t he desire to eat will usually go away, if
you’re not truly hungry.
You’re doing great, just take your
time! e at more slowly and

no better meal to

help fuel a great day.

Matt Bean,

editor,

Men’s Health See page 23 for thought-provoking journaling prompt S . more 43
Men’s Health
See page 23 for
thought-provoking
journaling prompt S .
more
43
  • good

meal habits

good meal habits research tells us you’re doing the right thing! i n recent studies,

research tells us

you’re doing the right thing! i n recent studies, researchers found that people (like you) who ate their largest meal earlier in the day managed their weight better than people who ate their largest meal later in the day —even when both groups were on the same calorie- controlled diet.

  • See page 27 for references.

Fro M T he coach:

good meal habits research tells us you’re doing the right thing! i n recent studies,

Eating can be one of life’s great pleasures.

Make sure you take time to enjoy every

meal and consider the good things you’re

doing for your body.

44
44

Don’t run on empty. Try to eat

something every 3 to 5 hours to prevent

low blood sugar, which can increase your

desire to overeat or eat unhealthy foods.

our top tip

e at mindfully. Pick at least one meal each day this week to eat mindfully. Write down what you observe and learn. Pay attention to the physical characteristics of your food using your senses. i s it something you really want to eat? i s it satisfying? n otice the process of eating and pay attention to mindless eating triggers. What starts and stops your eating behaviors? a s you learn what triggers mindless eating you will be better able to anticipate those triggers and make wiser decisions.

i n a study of university students, those who ate mindfully based on an assessment questionnaire had a lower body-mass index than those who did not.

Is it something you

really want to eat?

What made you start eating?

How will you know

when to stop?

What is the

texture like?

Is it something you really want to eat? What made you start eating? How will you

What do you

observe?

Is it something you really want to eat? What made you start eating? How will you
How does it taste? Smell? Look?

How does it taste?

Smell? Look?

How does the spoon

Is it

feel in your hand?

satisfying?

how you benefit

Good eating habits keep your metabolism stoked and help prevent you from overeating later in the day. a nd eating mindfully gives your brain enough time to get the signal that you’re full, helping you avoid eating too much at one time.

Watch your hormone fluctuations! at night your desire for fats

increases, so consider including nuts, seeds, or other healthy fats in your

evening meal or snack. i n the morning your urge for carbohydrates increases,

so include healthy carbs like fruits or whole-grain bread with breakfast.

understanding your results

understanding your results Your lifestyle Key shows your personal assessment results in 6 lifestyle areas that

Your lifestyle Key shows your personal assessment

results in 6 lifestyle areas that can make a significant

difference in long-term weight management. The results

of your individual assessments—in diet type, activity,

mindset, stress, sleep, and meal habits—combine to

create your customised/personalised Lifestyle Key.

 

physical

Diet t ype

activity

Min Dset

This section looks at

This section evaluates

This section looks at

s tress

This section looks at the

level of stress you’re

factors that influence

your current level

your current mindset

currently experiencing.

which type of diet—

of activity in both

about diet and physical

It’s good to note that

low carbohydrate

structured exercise and

activity to measure

this is a point-in-time

or low fat —will help

general daily movement

your confidence in your

assessment, as stress

you manage weight and

to measure your overall

ability to stick to a diet or

levels can change due

lifestyle.

level of physical activity.

exercise program.

to life circumstances.

s leep

This section evaluates

the quality and duration

of your sleep patterns .

46
46
understanding your results Your lifestyle Key shows your personal assessment results in 6 lifestyle areas that

Meal habits

Since when you eat can

matter almost as much as

what you eat, this section

evaluates your current

meal habits to determine

whether your habits help

or hinder you in achieving

weight-management

goals.

understanding your results Your lifestyle Key shows your personal assessment results in 6 lifestyle areas that

setting goals

Setting goals is a proven way to

help you succeed. Set goals that are

realistic and important to YOU. This

is your journey, so make it your own!

1
1

Start with your Challenge Keys ! These are the

top 3 things our experts believe can make the biggest difference for you. So make them your top goals. As you work through the program, building new skills and overcoming challenges, your Challenge Keys are likely to change—and so will our recommendations. So be sure to reassess every 12 weeks and update your goals as you move forward!

Start with your Challenge Keys ! These are the top 3 things our experts believe can
46
46
in Fluen Ce S in S tead o F outCome S . Rather than setting a
in Fluen Ce S in S tead o F
outCome S . Rather than setting
a goal to lose a specific number
of kg, focus on the lifestyle
change you can make to
get there. I’ll limit my
fat intake to 40 grams
a day. Or I’ll walk
20 minutes a day,
for example.
Fo CuS on li Fe S tyle
2
2
the refrigerator, for example. w rite down your goal S and how you’ll aChieve Journaling is
the refrigerator, for example.
w rite down your goal S
and how you’ll aChieve
Journaling is another
way to keep your goals
top of mind.
Check out pages 22-23
for some great prompts
to get you started.
them. And how you’ll reward
yourself when you do. Post goals
and images that represent them
where you’ll see them often—on
your phone, at your desk, or on
3
3
4 Specific, Measurable, Attainable, Relevant, and Time bound.
4
Specific, Measurable, Attainable,
Relevant, and Time bound.

m a K e your goal S S mart:

The Nu T rili Te wow weigh T ma N ageme NT program

a good approach to weight management

The Nutrilite WOW program uses information you provide about your lifestyle

habits—diet type, physical activity, sleep, mindset, stress, and meal habits—

factors in your cultural background, age, gender and personal goals—and

offers individualized recommendations and resources based on the latest

research to help you achieve your weight management goal. Continued use

of the program will help you establish a lifelong approach to weight

management. With the Nutrilite WOW program:

  • Nutritious foods are encouraged, in appropriate portion sizes

  • No foods or food groups are forbidden, although portions may be limited

  • Nutrition supplementation is encouraged to fill in nutritional gaps

  • Daily activities include both structured exercise and general daily movement

  • Realistic goals are set, not only for weight management, but for other indicators of overall wellbeing

  • Lifestyle factors like sleep quality, stress, physical activity, and mindset are taken into consideration

  • Rather than short-term, quick fixes, the program focuses on long-term lifestyle changes that research shows are effective in creating lasting success in weight management

47
47
The Nu T rili Te wow weigh T ma N ageme NT program a good approach

The philosophy

our passioN: To be your iNspiraTioN.

The Nutrilite WOW program is based on the same philosophy that guided Carl Rehnborg when he founded Nutrilite more than

75 years ago. His lifetime goal is still the cornerstone of Nutrilite today: To provide wellness solutions to the world and help people reach for optimal health.

NUTRILITE WOW is the first weight- management program developed with Carl Rehnborg’s values and legacy at the heart of its program.

appendix

Look here for additional information about the

program, prompts for journaling, dietary and other

guidelines, and references on research.

connecting with the program journaling prompt S

appendix Look here for additional information about the program, prompts for journaling, dietary and other guidelines,

pages 20–22

appendix Look here for additional information about the program, prompts for journaling, dietary and other guidelines,

page 19

Journa L TempL aT e

Journa L TempL aT e page 22

page 22

WoW Diet plan

page 23

page 23

WoW m enu o ptions

page 24

page 24

D o's and Dont's for Weight m anagement

appendix Look here for additional information about the program, prompts for journaling, dietary and other guidelines,

page 25

Term & Conditions

Term & Conditions page 26

page 26

r eference S

page 27

page 27

48
48

We’re with you, every step of the way. Your Optimal Self is coming home to stay.

appendix Look here for additional information about the program, prompts for journaling, dietary and other guidelines,

When life presents challenges, you can choose to let them prevent you from living the life you want or work instead to move to where you want to be. nu T r ILIT e WoW can help you achieve a mindset that leads toward living life to its fullest.

Doug DeVos, President, Amway Corporation

connecting with the program

49
49
jour naling Grow th co m e s fro m u n d e r s
jour naling
Grow th co m e s fro m
u n d e r s ta nd ing
you r se l f
a nd jou rna li ng c a n b e a n
exce ll e n t tool for bu ild i ng se l f-
awa re n e s s. He re, we’ve p rov id e d
p ro m p t s to s pu r you r thi n ki ng a nd
s pa ce to re cord you r thou g h t s,
s tre ng th s, c ha ll e ng e s, a nd
a cco m pli s h m e n t s a s you m ove
th rou g h th e p rog ra m.
I f yo u n ee d m o r e s p a c e t o r e c o rd yo u r
t h o u g h t s a n d g o a l s , u s e o r pr i n t c o p i e s
o f t h e t e m p l a t e o n p a g e 24.
22
22
. MORE
.
MORE
MORE 23
MORE
23

Lifesty L e area: �����������������������������������

Journa L prompt: ���������������������������������

Date: ����������������������������������������������

m y response: �������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

�����������������������������������������������������

52
52

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

������������������������������������������������������������������������������������

Karnataka

Karnataka

DIET PLAN (Veg/Non Veg)

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of
Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

Lukewarm water with lemon

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

Nutritious delicious shake with choice of protein powder

+ mysore masala dosa + ellu chutney

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

  • 1 bowl mixed salad (scallion, onion and green chilly)

  • 1 bowl masala bhaat + 1 bowl bele saaru/guntur chicken + 2 tsp heerekai chutney

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

Mosaru anna + coconut water

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

  • 1 bowl mosaru + 1 bowl puliyogare + 1 bowl hulli/mutton curry

+ 1 bowl kobichi bhaji/grilled prawn (2 pieces)

+ 1 bowl cabbage palya + 2 tsp kempu khaara

Karnataka Karnataka DIET PLAN (Veg/Non Veg) Lukewarm water with lemon Nutritious delicious shake with choice of

Menu Options

Menu

Options

Menu Options Menu Options Choose any option of your choice for Breakfast, Lunch, Evening and Dinner
Choose any option of your choice for Breakfast, Lunch, Evening and Dinner from the below table
Choose any option of your choice for Breakfast,
Lunch, Evening and Dinner from the below table :
Option 1
Option 2
Option 3
Option 4
Nutritious delicious shake
Nutritious delicious shake
Nutritious delicious shake
Nutritious delicious shake
or
or
or
or
1 bowl upma/poha
½ bowl cornflakes
1 glass veggie juice
2 stuffed veg roti
+ ½ bowl vegetables
+ 1 cup skimmed milk + 1 fruit
+ 1 fruit + 2 egg whites
+ 1 bowl curd + 1 fruit
+ 1 glass veggie juice + 1 fruit
+ 1 vegetable sandwich
+ 2 slices brown bread
Option 1 Option 2 Option 3 Option 4 2 mixed besan & soy flour rotis 2
Option 1
Option 2
Option 3
Option 4
2 mixed besan & soy flour rotis
2 rotis + peas paneer or chilli
2 multigrain rotis
2 rotis + soya chaap
+ 2 bowl vegetables
paneer with tomato gravy
+ ½ bowl steamed rice
with tomato gravy
+
+ 1 bowl vegetable
+ 1 bowl dal
1 bowl rice + 1 bowl dal
+ 1 bowl veg pulao + 1 bowl dal
+ 1 cup butter milk/raita
+ 1 bowl dal
+ 1 cup buttermilk/raita
+ 1 plate salad
+ 2 paneer cubes (small)
+ 1 plate salad
Option 1 Option 2 Option 3 Option 4 1 medium sized 2 boiled egg whites and
Option 1
Option 2
Option 3
Option 4
1 medium sized
2 boiled egg whites and
½ bowl upma with beans and
2 tbsp cornflakes with
orange/apple/pear
1 cracker
carrots
1 cup skimmed milk

Option 1 Option 2 Option 3 Option 4 2 mixed besan & soy flour rotis 2
Option 1
Option 2
Option 3
Option 4
2 mixed besan & soy flour rotis
2 mixed besan & soy flour
2 rotis/2 bowl brown rice
2 slices brown bread
+ corn paneer with
rotis/2 bowl brown rice
+ 1 bowl vegetables
+ ½ bowl vegetable soup
+ 1 bowl kofta curry/
+ 1 bowl sprouts salad
tomato puree
+ 2 piece fish/chicken/
2 piece chicken/fish curd
+ 1-½ vegetable & paneer
+ 1 bowl dal/curd
1 bowl chana curry
+ 1 plate salad
+ 1 plate salad
tikka/fish or chicken tikka
  • This is an estimation of a 1800 kcal meal plan.

  • Added oil should not exceed 2 to 3 teaspoons per day.

  • Nutritious delicious shake is recommended ideally during breakfast. If you choose to have this shake during dinner, choose from the meal options for breakfast.

Avoid sugar, honey, jaggery, artificial sweeteners, fried foods, cheese and all type Food should be consumed
Avoid sugar, honey, jaggery, artificial sweeteners, fried foods, cheese and all type Food should be consumed
Avoid sugar, honey, jaggery, artificial sweeteners, fried foods, cheese and all type
Food should be consumed regularly in measured amounts. Meals should not be
of desserts and sugary products.
skipped. Snacking fried foods between the meals should be avoided.
Refined carbohydrates, i.e. white bread and all maida products, have to be
Salads or steamed leafy vegetables can be included, so as to give bulk and
restricted.
fullness to the meal.
Extra table salt has to be reduced or completely avoided.
60 minutes of brisk walk is must once you are on weight loss program.
Saturated and trans fat should be completely restricted, i.e. all forms of butter
Take a sound sleep, at least 7-8 hours per day.
and ghee.
Stress can kill any good intention to get fitter. So engage in some sort of small
Use olive oil or refined vegetable oil for cooking.
relaxation activity.
Use only 2 teaspoons of oil in whole day.
In case if any meal needs to be exchanged for breakfast, lunch or dinner, then
one can choose any healthy food option of choice from food calorie table of
You can substitute one katori dal with 2 pieces of chicken leg or 2 palm-sized
same calories.
pieces of fish.
For better understanding of portion size, refer the below list:
All fruits except bananas are allowed. 1 serving = 100 gm. However, fruit juices
are not allowed.
1
pc = 1 piece, 1 sk = 1 small katori (100 gm), 1 mk = 1 medium katori (150
Watermelon, muskmelon and papaya (approx 100 gm) or one medium-sized
gm), 1 bk = 1 big katori (200 gm),
apple, pear and orange can be included as fruit option in any of the diet plan.
1
tsp = 1 tea spoon (5 ml), 1 tbsp = 1 table spoon (15 ml), 1 glass = 200 ml,
1 big glass = 250 ml,
Banana has to be avoided. Fruits like mango, leechi, grapes and chiku can be
taken in moderation, i.e. not more than 50 gm in a day.
1
bottle = 300 ml, 1 can = 330 ml, 1 peg = 30 ml, 1 plate = 18 cm diameter,
1 bowl = 12 cm diameter,
Peas and potatoes should not be eaten more than 100 gm per day.
1
roti = 5.5 cm diameter, palm-sized thin roti (40-50 gm)
Drink at least 8 to 12 glasses of water.
Eat within first hour of rising.
For cooking, recommended oils are canola oil, olive oil, sunflower oil, soybean oil
Avoid red meat and all forms of processed meats. Fatty portions of chicken
or sesame oil. If required, it can be added to the Do's and Don't list.
should be discarded.
Wheat bran, salads, leafy vegetables and chhilka daals can be included to make
Food with empty calories should be restricted like carbonated and aerated drinks.
the diet rich in fibre.
Diet should be rich in fibres.
Healthy vegetable juice options which can be include in the weight loss diet plan
are carrot juice, beetroot juice, cabbage juice, cucumber juice and celery juice.
Method of cooking should be modified. Boiling, poaching, steaming, pressure
cooking and simmering with no additional fat should be the methods of cooking.
Dinner should be consumed 2 hours before sleeping.
PN: Early morning and evening snack
calories not included.
Do not give long gaps between the meals.
Understand your portions
1
bowl holds 180 ml of water
1
roti of 5.5 cm diameter, palm-sized thin roti (just an approximation)
1
bowl boiled rice = 50 gm
This Program uses information you provide about your lifestyle habits - diet type, physical activity,
This Program uses information you provide about your lifestyle habits - diet type, physical activity,
  • This Program uses information you provide about your lifestyle habits - diet type, physical activity, sleep, mindset, stress, and meal habits- factors in your cultural background, age, gender and personal goals and offers individualized recommendations based on the scientific calculation and the answers provided by you in the assessment.

  • The information, including but not limited to, text, graphics, images and other material, contained in the assessment report is for your reference and general informational purposes only and is not intended as, nor should it be considered a substitute for professional medical advice and is not intended to diagnose, treat, cure or prevent any medical or health condition.

  • If you have or suspect you have a medical problem, please contact a professional healthcare provider. You may consult with your own physician or health care practitioner regarding the suggestions and recommendations made by the assessment report.

  • The assessment report, diet plans and supporting guidance are developed solely for your personal use and may not be reproduced for publication or for the personal or commercial use of others without permission.

  • Products which are provided as a part of this Program are not intended for medicinal use.

  • Amway India shall have neither liability nor responsibility to any person or entity with respect to any damage, or injury alleged to be caused directly, or indirectly by this Program or from following the Program recommendations. We strongly encourage anyone intending to begin the Program to first consult a physician.

  • The diet plans are completely designed and made by Nutritionist Ms. Shubi Husain and her team. Amway India explicitly disclaim any and all liability that may result from following the diet plan.

  • Food items suggested in the diet plans are based on regional eating habits and preferences. Personal variations are possible. For customizing your diet plans, refer food database and guide to make your own menu.

  • Approximate break-up of breakfast, lunch and dinner of 1000, 1200, 1400, 1600, 1800 and 2000 kcal diet plans. (mention specific one)

references

American Psychological Society (2009, April 17). Laughter remains good medicine. Science Daily. Retrieved September 16, 2013 from http://www.sciencedaily.com/

releases/2009/04/090417084115.htm.

Andersen RE, et al. Effects of lifestyle activity vs. structured aerobic exercise in obese women. JAMA.

1999;281(4):335-340.

Black AE, et al. Human energy expenditure in affluent societies: an analysis of 574 doubly-labelled water measurements. Eur J Clin Nutr. 1996;50:72-92.

Blumenthal JA, et al. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure. Arch Int Med.

2010;170(2):126-135.

Byrne S, et al. Predictors of weight loss success: exercise vs. dietary self-efficacy and treatment attendance. Appetite. 2012. 58(2):695-698.

Calvin AD, et al. Insufficient sleep increases caloric intake but not energy expenditure. Circulation.

2012;125:AMP030.

Cappuccio FP, et al. Meta-analysis of short sleep duration and obesity in children and adults. Sleep. 2008;31(5):619-

626.

Cohen S and McKay G. Social support, stress and the buffering hypothesis: a theoretical analysis. Handbook of Psychology and Health. A. Baum, SE Taylor & JE Singer (eds), Hillsdale, NJ, 1984.

Dallman, MF. Stress-induced obesity and the emotional nervous system. Trends Endocrinol Metab.

2010.21(3):159-165.

Daussin FN, et al. Effect of interval versus continuous training on cardiorespiratory and mitochondrial functions: relationship to aerobic performance improvements in sedentary subjects. Am J Physiol Regul Integr Comp Physiol. 2008;295:R264-R272.

Ebbeling CB et al. Effects of a low glycemic load versus low fat diet in obese young adults. JAMA.

2007;297(19):2091-2102.

53
53

Emmons RA and McCullough ME. Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. J Personal Soc Psychol. 2003;84(2):377-389.

The Endocrine Society (2011, January 14). Room light before bedtime may impact sleep quality, blood pressure and diabetes risk. ScienceDaily.

Garaulet M, et al. Timing of food intake predicts weight loss effectiveness. Int J Obes. 2013;37:604-611.

Healy GN, et al. Objectively measured light-intensity physical activity is independently associated with 2-hour plasma glucose. Diabetes Care. 2007;30(6):1384-1389.

Hoevenaar-Blom MP et al. Sufficient sleep duration contributes to lower cardiovascular disease risk in addition to four traditional lifestyle factors: the MORGEN study. Eur J Prev Cardiol. 2013 Jul 3 (Epub ahead of print].

Jakubowicz D, et al. High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity. Published online March 20,

2013.

Katrina RM, et al. Mindful eating and its relationship to body mass index and physical activity among university students. Mindfulness. 2013;4:269-274.

Klem ML, et al. A descriptive study of individuals successful at long-term weight maintenance of substantial weight loss. Am J Clin Nutr. 1997;66:239-246.

Mancuso CA et al. Increasing physical activity in patients with asthma through positive affect and self-affirmation:

a randomized trial. Arch Intern Med. 2012.172(4):337-343.

McCullough ME, et al. The grateful disposition: a conceptual and empirical topography. J Personal Social Psychol. 2002. 82(1):112-127.

Nedeltcheva AV, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med.

2010:153(7):435-441.

Peterson JC, et al. A randomized controlled trial of a positive affect induction to promote physical activity

after percutaneous coronary intervention. Arch Intern Med. 2012. 172(4):329-336.

Salmon P. Effects of physical exercise on anxiety, depression, and sensitivity to stress: a unifying theory. Clin Psychol Rev. 2001;21(1):33-61.

Shin H, et al. Self-efficacy improves weight loss in overweight/obese postmenopausal women during a 6-month weight loss intervention. Nutr Res. 2011;31:822-

828.

Tsatsoulis A and Fountoulakis S. The protective role of exercise on stress system dysregulation and comorbidities. Ann NY Acad Sci. 2006;1083:196-213.

[1] Yu-Poth S, et al. Effects of the National Cholesterol Education Program’s Step I and Step II dietary intervention programs on cardiovascular disease risk: a meta-analysis. Am J Clin Nutr. 1999;69:632-646.

[1] Ebbling CB, et al. Effects of a low glycemic load vs low-fat diet in obese young adults. JAMA.

2007;297(19):2092-2102.

[1] Cornier MA, et al. Insulin sensitivity determines the effectiveness of dietary macronutrient composition on weight loss in obese women. Obes Res. 2005;13(4):703-

709.

[1] Gangwisch JE, et al. Inadequate sleep as a risk factor for obesity: analyses of the NHANES I. Sleep.

2008;28(10):1289-1296.

[1] Morris CJ, et al. Circadian system, sleep and endocrinology. Mol Cell Endocrinol. 2012;349(1):91-104.

[1] Calvin AD, et al. Insufficient sleep increases caloric intake but not energy expenditure. Circulation.

2012;125:AMP030.

[1] Nedeltcheva AV, et al. Sleep curtailment is accompanied by increased intake of calories from snacks. Am J Clin Nutr. 2009;89:126-133.

A successful weight-management program encourages you to embrace a lifetime of balanced eating habits, daily physical

A successful weight-management program

encourages you to embrace a lifetime of

balanced eating habits, daily physical activity,

and nutrient supplementation, and helps you set

realistic goals for nutritious weight management.

– N utrilite He A lt H iN stitute

A successful weight-management program encourages you to embrace a lifetime of balanced eating habits, daily physical