Feel free to substitute any of our protein/nutrition bars or shakes for you dessert https://www.dotfit.com/store/nutrition -but make sure you stay within your allotted daily calories that allows weight loss to proceed as desired. To answer your weight loss questions and get you to your goal, below are your 3 options. I also included a simple and common weight loss supplement program that you can incorporate.
3 options:
1. You can visit one of our licensed health clubs using the club finder http://www.dotfit.com/ClubFinder.aspx The expert fitness professionals in our licensed health clubs can give you direct service for all your fitness goals including nutrition needs (non-clinical).
2. Alternately, if a club visit or training session with one of our trainers is not a viable option, you can receive all your diet, supplement and health, fat loss or muscle gain needs online from the dotFIT program. Go to the dotFIT home page and log in (using the icon in far upper right corner) and you will come to this page: http://www.dotfit.com/new-user-register (You may just click this link for now). From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you the meal plan outline you may easily customize as desired, with the proper calories, protein, carbohydrates and fats to get started, track intake and monitor results. It will also give you your supplement recommendations and exactly how to use them (I placed one below you can easily use now). Every week when you enter your weight and/or bodyfat, the program will tell you what to do until you reach your goal including recreating menus as necessary. Once you create the program and get menus, you can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes: https://www.dotfit.com/learn/recipes. There is also a complete exercise program you can use to create the proper program to accomplish your goal – and again, just answer the simple questions and your exercise program will be created. However, if possible, we recommend one of our trainers to help you get started. On the dotFIT website you’ll also see a category called “Learn” where you will find many frequently asked questions and answers: https://www.dotfit.com/learn
3. Reply again to this email or call us at 877-436-8348 and we will put you together with one of our phone coaches.
Daily:
• dotFIT Multivitamin & Mineral for your age and gender (ActiveMV, VeganMV, Women’s or Over50)
o Take as directed
• LeanMR
o Use as directed within daily meal planning (see below) and to make sure you get ~1gm of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 4-5 times daily
o Can also be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
As needed
• Super Calcium
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food intake
- Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• SuperOmega 3
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
Meal Replacement Integration
Weight loss phase:
• Meal Replacements (MRs) generally supply two small meals a day and allow freedom of choice from traditional foods for the remaining allotted foods/calories. Therefore, use as two small meals within any calorie restricted meal plan of 4-5 meals since it's been shown that frequent small meals are better for weight loss than fewer larger ones especially as it relates to satiety, preservation of lean body mass (LBM) and energy levels
o Get LeanMR recipes here: https://www.dotfit.com/category-cid-1868.html
Maintenance phase
• Continue to consume 4-5 small meals daily within caloric allotment that include 2 MRs for convenience and to help ensure overall diet quality while reducing food costs
You can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes: https://www.dotfit.com/learn/recipes