Phase 2 – Winning at Weight Loss (8 weeks)
The second phase of the program focuses on the latest scientific studies on weight management. The Mediterranean diet is the main diet we follow as it is ranked highly in the scientific literature. It is also a flexible diet that is suitable for weight loss, weight maintenance and for a healthy lifestyle. Much of what you learned in Phase 1 about emotional control is put to the test. Again journaling is involved with the focus being on the relationship between emotions and food. You study the importance of self-regulation and the issues of impulsive behaviour and automatic cues associated with food. In order to control your relationship with food, you have to be able to be aware of and in control of your emotions. As with Phase 1, Phase 2 goes over the three key areas for body and mind:
- Fitness and exercise
- The Mediterranean diet
- Emotional resilience and regulation
Fitness and Exercise
Phase 2 continues with a look at your fitness level. The fitness component was introduced in Phase 1 but now is fully developed and implemented. You will keep a written record of their fitness workouts. It is important to gradually increase the intensity of your workout without causing any injuries.
The Mediterranean Diet
In Phase 2, you will look at a major health concern for people who are overweight: the metabolic syndrome. This syndrome is comprised of a number of health indicators. If you have two or more of these indicators, including a waist over 35 inches, high blood pressure and high cholesterol, you run a significant chance of developing Type II diabetes. Fortunately, the Mediterranean diet reduces these symptoms even if you do not reduce your calorie intake. Phase 2 introduces the weight loss component of the program. The focus is on on losing 2-2.5 pounds a week which is 16-20 pounds over the eight weeks. This section of the Phase 2 program can be extended, by purchasing more time, if you wish to lose 10% of your body weight. This 10% guideline is the maximum you should lose, at one time, during Phase 2. Losing 10% of your weight is a significant weight loss. Your BMI may go from obese to overweight or from overweight to normal, but, much more importantly, your risks related to the metabolic syndrome will be lower. Also, health indicators may show you no longer have metabolic syndrome, so your risk of diabetes and related illnesses will be greatly reduced.
Emotional Resilience and Regulation
We will continue to go use the two resources introduced in Phase 1, but as you are in the diet phase of the program our focus will be on self-regulation and impulse control As you know, I will be getting in touch with you at least twice a week in order to chat with you and to see how your skills are developing. Please feel free to get in touch with me if you have any questions or concerns or you would just like to chat. Remember I am here for you. It is all part of the service.