Changing how you Eat, Move and Believe in yourself is different for each of us and we’re here to help. Please browse these FAQ’s and if you don’t see your question here, send it to us and we’ll respond and post it here as soon as possible.

Frequently asked questions

How many days per week should I exercise?


At least three. Four or five days per week is best. Your body needs rest so 6 or 7 days per week may be too much.




I’m never hungry in the mornings, do I really need to eat breakfast?


YES! Start slowly and eat something small at first. Take a few weeks to build the quantity to a full meal and before you know it, you’ll be hungry first thing in the morning. Remember to eat within one hour of waking and make healthy, low sugar choices.




I read your book and understand everything but I’m having a hard time getting started. There are so many changes to make and I feel overwhelmed! What should I do first?


Pick one or two changes and focus on those for a few weeks, then chose another. If you don’t exercise, then make the decision to try some different activities until you find something you enjoy. You might consider just working on portion control and add healthy food choices in a few weeks. Remember, change is a process that deserves your time and patience. Be proud of accomplishments, no matter how small, and learn from mistakes without allowing them to defeat you.




How much should I eat for breakfast, lunch and dinner?


If you cup both hands as if trying to hold water, the food you could fit in your hand represents the size of a meal for you. If you are eating 5 times per day your meals should be smaller.




What kinds of foods should I eat for snacks? How much should I be eating?


Try to eat foods that only have one ingredient like fruits, nuts and veggies. Hard boiled eggs, cheese and crackers, yogurt and peanut butter are also good choices. The size of your snack should fit in one cupped hand.




I don't like to exercise. What should I do?


Ask friends if they exercise and ask to join them. Go for a walk. Talk to a parent, sibling or relative about joining you in a sport or at a gym. Look up activities at your local community center. Ask your school counselor for ideas. Join a local sports league. Bottom line: Find something you enjoy, even a little, and get moving.




"I'm really trying but I just can't lose weight, what am I doing wrong?"


me: What are you eating? student: For breakfast, an english muffin and strawberries, a bagel and berries for lunch and a few bites of what my mom makes for dinner. me: You're only eating about 600 calories per day with absolutely no protein. You are starving yourself. student: Oh me: Since you're working out 2 hours a day you probably need AT LEAST 1800 calories per day spread out over 3 meals and two snacks and made up of mostly one ingredient foods. Do you believe this? student: Yes. But I'm not sure I can do it. I'll try. me: You got this...




"I'm scared to eat 1200 calories a day, it seems like too much, what should I do?"


Girls need at least 1200 calories and boys need 1800 per day just to maintain basic functions, and more if you exercise. Educate yourself about food by downloading a calorie app, learn about what's in good food, and commit to getting enough calories for two weeks by eating 3 smaller meals and two snacks with enough protein, carbohydrates and fats. See for yourself how good it feels to be properly nourished and to have the energy to blast through your day STRONG!





EAT MOVE BELIEVE

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