1
Welcome to
the Start of a
Brand New You!
What an exciting time for you! This is your opportunity
to change your body—and your life—for the better.
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REAL APPEAL | VOLUME ONE
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SESSION 1
Get real!
Why It’ll Be
Different This Time
It doesn’t matter what brought you to this point. Maybe
you’re looking to fit into that old pair of jeans or perhaps an
issue like pre-diabetes or high blood pressure prompted you
to take your health more seriously. Whatever your reason,
Real Appeal can work for you.
H
ere’s an empowering fact to keep
in mind: Getting down to a healthy
weight is totally within your control. And
Real Appeal is here to help you and inspire
you every step of the way. With a personal
weight loss coach, group support and
a backed-by-research weight-loss plan,
you can absolutely achieve success and
become the best version of yourself, both
inside and out.
Have you tried other diets and weight-loss
programs without much success? Well, this
time around, it’s going to be different.
This plan is backed by
research—and real-life people.
Our program is based not only on what
science tells us is effective for weight loss, but
also what real people say works in real life.
What works best: a gradual shift in lifestyle
rather than just a “diet” that you go on and off
of, or a gym membership that lapses after a
few weeks.
It encompasses the
three essential elements
of weight loss.
Successful weight loss is all about
balancing three keys.
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1
Nutrition
Fitness
3
Motivation
We’ll help you take small steps every day
to implement lasting change into each of
these three areas.
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SESSION 1
It fits you and your lifestyle.
We’ll help you tailor the three keys—
nutrition, fitness and motivation—to fit your
individual needs and lifestyle. We’ll take
into account your particular struggles and
strengths because we know no body, no
person, no lifestyle is exactly the same
as another.
It offers loads of support.
You get your own personal weight-loss
coach who will encourage, guide, strategize
and instruct when needed. Your coach
will be the ultimate partner as you lay the
groundwork for major weight-loss results.
Food Trackers
Lost Twice as
Much Weight
You’ll also be a member
of an online success group.
Each week, you’ll log into RealAppeal.com
and “meet” with a group of your peers, led
by a coach. In these groups, you can share
tips, successes, frustrations and motivation.
It provides awareness
and accountability.
In addition to your coach and group
support, you have access to your own
personal tracking tools found on your
RealAppeal.com dashboard. They give you
the quickest way to track your food intake
and activity; five minutes per entry is about
all it takes! You’ll get an instant read on the
number of calories you’ve consumed that
day and how many you’ve burned through
walking or other exercise. As you know,
weight loss is all about burning more than
you consume—the tracker will help you
stay in the weight loss zone.
Motivation Moment
W
hat are your hopes for the future
when you lose weight, become
healthier and more fit? It’s important to
set specific goals as they’ll help you stay
focused throughout your weight-loss
journey. Find the “Goals & Motivation”
“I want to
.”
lose 20 lbs
“I want sculpted
arms and a flatter
stomach.”
tab online or in the back of this guide and
write them down. It will be a place you
can return to again and again to help you
stay motivated and committed to your
transformation dreams.
“I want to be
healthy for my
family.”
ave a
“I want to h
ckup
healthy che
this year.”
“I want to fit
into
my sexy red
dress again
.”
Research
shows that:
People who logged
their food
intake just four days
a week
lost twice as much
weight as
those who didn’t log
!
Lost
10lbs
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REAL APPEAL | VOLUME ONE
Lost
20lbs
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SESSION 1
Step One:
Choose a Goal Weight
How much should you lose over the course of the initial
16-week Real Appeal program?
I
Now Let’s
Get Ready to
Start Losing!
t depends on your calorie intake, your
calorie expenditure and your individual
metabolism. People lose at different rates,
but anywhere between ¼ pound and 2
pounds per week is healthy, reasonable
and safe. That means you could lose up to
30 pounds or more in just a few months!
"Hit my goal: 178lbs!"
REAL APPEAL | VOLUME ONE
Want to see a dramatic improvement
in your health? Lose just five percent
of your current weight (about 10
pounds for someone who weighs
200 pounds) to significantly reduce
your risk for type 2 diabetes, hear t
disease and other conditions. It’s
often enough to make you look and
feel better, too!
With that in mind, you should try to pick a
goal weight that’s up to 30 pounds lighter
than your current weight. Knowing what’s a
healthy weight for your height is helpful—
the BMI table on page 146 at the back of
this guide will clue you in. If you have
trouble choosing a goal weight, consult
with your coach.
178
12
Small Steps = BIG Results!
135
"I made it! 135lbs"
148
"I did it!"
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Step 2: Find Your
Calorie Sweet Spot
What kind of diet(s) have you used in the past to lose
weight? Perhaps you followed the point-tracking path or
maybe you went the carb-cutting route? You may have
even gone down the all-raw-foods avenue. Diverse as these
approaches are, they all have one basic thing in common:
They all create a calorie deficit.
O
n the Real Appeal plan, you’ll also
create a calorie deficit, which means
you'll be burning more calories than
you take in. That's what it takes to shed
those pounds. You'll do this by eating a
moderate-calorie diet and burning calories
(through activity). No fads or tricks or
gimmicks—the tried-and-true method of
calorie reduction is what really works.
If just the idea of dropping your calories
makes your tummy rumble, relax. We’re
going to help you find your calorie “sweet
spot.” At this level, you’ll shed pounds
without feeling ravenous and cranky.
Your Real Appeal Tracker will suggest
a daily target calorie goal using a
scientifically validated formula that takes
into account your current weight, your
weight loss target, your activity level, and
your target date.
Ideally, that calorie target will put you on
the path to weight-loss success, but you
may need to adjust the number up or
down. Your body is unique, so it’s natural
that there may be a little trial and error. Try
out your recommended calorie target for
a couple of weeks; if it isn’t working—say,
you’re walking around famished, or you’re
not losing weight—just re-adjust it (see
“Changing Your Daily Calorie Level on Your
Tracker” below).
If you need to pick a different daily calorie
goal from the one suggested by your
tracker, or you’re not using the online
program, here’s a rough calorie guide:
If you’re a …
Suggested Daily Calories
Woman
1,250 to 1,550
Man
1,550 to 1,800
The lower end of each range is usually best
if you weigh less than 200 pounds and/
or haven’t yet worked up to 150 minutes of
aerobic exercise weekly. If you weigh more
than 200 pounds and/or are exercising 150
minutes or more each week, you can try
the higher end of the range.
real
tips
Changing Your Daily Calorie Level
on Your Tracker
In case the calorie level generated by
your tracker isn’t right for you, here’s
how to change it:
1.Visit your Real Appeal tracker either
online or within the Real Appeal
mobile application by clicking the
tracker button in the navigation.
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REAL APPEAL | VOLUME ONE
2.Click the My Plan tab.
3.Go to the “Nutrition planning” box
and click Customize to replace the
existing number with the calorie level
you wish to try. For example, if you
want to go on 1,500 calories per day,
enter “1500”. REAL APPEAL | VOLUME ONE
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Step 3:
Start Eating!
Now it’s time to talk about how to fuel your body for your
weight-loss journey. We know what you’re thinking, “Ugh,
boring, bland diet foods” or “I’m already starving!” We’re thrilled
to tell you that there will be absolutely none of that here!
I
n fact, our nutrition plan is called the
Real Foods Nutrition Guide because
we want you to eat, well, just that: real
food! Our meal plans are jam-packed
with delicious recipes that use everyday
ingredients so you can have real meals
and real snacks in just minutes.
Plus, these satisfying recipes will help
suppress appetite and boost energy. Now
all you have to do is eat and enjoy—not just
the delicious food, but also how quickly the
pounds start peeling off!
You have two choices to consider:
1 Fast Track Plan
How great does it feel when there’s
a quick drop in the numbers on the
scale? Indeed, studies confirm that the
more you lose in the first few months,
the more successful you’ll be long-term.
Within reason, of course! To ride the
fast track to weight loss, follow the Fast
Track—a 1,250-calorie plan for women
and a 1,550-calorie plan for men. Go
to page 22 in the Real Foods Nutrition
Guide to get started on this plan now.
The calorie level of the Fast Track
is likely to be lower than the target
calories given by your Real Appeal
tracker. That’s OK, because these
are nutritionally balanced plans, and
you’ll still lose weight safely. As long
as you’re not out-of-control hungry on
these plans, you can use them. (See
Changing Your Daily Calorie Level On
Your Tracker, to switch it over to the
Fast Track level.)
2 Real Steady Plan
If you’d rather have a few extra
calories to play with, you may want to
try the Real Steady plan, which consists
of 1,550 calories for women and 1,800
calories for men. You’ll lose weight
at a steady pace while boosting your
body’s metabolic rate and sustaining
your energy levels. (If you fall between
calorie levels or need more than 1,800,
check out page 13 in the Real Foods
Nutrition Guide to learn how to subtract
or add more calories to your meals.)
And as mentioned previously, if you
wind up with a calorie “sweet spot”
that’s different from the one calculated
by your tracker, reset your program by
following the instructions in Changing
Your Daily Calorie Level on Your
Tracker, on page 15.
Nibbling a lot as you prepare meals? Feeling a little out-of-control around food?
Or, don’t fancy yourself a chef? To the rescue: No-Brainer Meals—shakes, bars or
frozen meals that you can have as one or two of your daily meals. Turn to page 14
in the Real Foods Nutrition Guide for details.
All of our plans are incredibly flexible. For
instance, you can substitute foods based
on your preferences and availability (have
chicken instead of fish or whole wheat
bread in place of brown rice). And, the Real
Food meal plans are mix-and-match, so you
can eat just the meals you like and then
add in your own meals. For example, have
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REAL APPEAL | VOLUME ONE
a meal plan breakfast and snack, your own
lunch, and a meal plan dinner. You simply
have to make sure that the calories of your
own meals or snacks are about the same
as those in the meal plans. (In the Real
Foods Nutrition Guide, calories for meals
and recipes are clearly laid out for you so
there’s no guesswork.)
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Step 4:
Track Your Calories
The next—and perhaps most important—step in
ensuring your success is using the Real Appeal online
tracker on a daily basis to record your food intake. Studies
show that tracking your food intake can actually double
your “weight loss” efforts (this is a stat worth repeating!).
T
he RealAppeal.com food tracker is
incredibly quick and easy to use.
Here’s a fun fact: The more accurately you
track your food intake, the more pounds
you’ll drop. People tend to under-report
their intake by about a third; for example,
reporting about 1,500 calories worth of
food, but actually eating closer to 2,000
calories. Logging accurate portions can
be really eye-opening as in, “Wow, I didn’t
realize I was eating three times as much
cereal as I need!” Tracking will help keep
you accountable, so you can make sure
you’re staying in your calorie sweet spot
and in the weight-loss “zone.”
Here are some
simple tricks to help you out
1 Log every bite, lick or sip— 3 Log it ASAP.
anything that goes in your mouth.
Don’t forget about liquids, dressings,
condiments, sauces, dips, even that
one little piece of chocolate!
type
2 Specify
and quantity.
Was it a 12-ounce skim latte or a
16-ounce two-percent latte? How much
peanut butter did you spread on your
bread? You get the picture.
2 Eggs
The further out you log, the less
accurate you’ll be. The great news is
that with the RealAppeal mobile app,
you can have your food tracker with
you at all times! If you don’t have it
immediately accessible, however, try
jotting down a note on a napkin or
taking a photo of your plate so you can
accurately log your food later.
what you
4 Log
can remember.
Can’t log the exact amount? Not sure
how accurate your measurements are?
Log anyway and do your best.
+190cal
1 Slice
Whole Wheat Toast
Two ways to track:
+90cal
1 tbs
Red Raspberry Jelly
Mobile App
realappeal.com
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REAL APPEAL | VOLUME ONE
real
tips
+50cal
1 Orange
1 Cup
Nonfat Cappuccino
+60cal
+47cal
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SESSION 1
Track Your
Transformation
Over the next 16 weeks, your body will undergo some
significant changes, and you’re going to look and feel
amazing. However, we don’t always notice all these
changes on a day-to-day basis so in order to see your
real progress over the coming months, we want you to:
Weigh
yourself weekly.
Measure your
waist monthly.
Do it in the morning, on the same day of
each week. Take off your clothes or wear
the same light clothing to get an accurate
read. Don’t forget to take off your shoes.
If you have a Real Appeal Premium scale,
your weight will automatically upload to
your personal profile page on RealAppeal.
com. If you have the Real Appeal Basic
scale, enter your weight on your personal
profile page every week.
Place a tape measure around your middle,
following the horizontal line of your belly
button. Breathe out (no sucking in!), then
measure. Every inch you lose makes
you healthier, according to the research.
Experts recommend aiming for 35 inches
or less for women, 40 inches or less for
men. Enter this number monthly on your
personal profile page.
st
o
l
I
!
w
o
W
5 inches
Take a photo of
yourself monthly.
Upload it to your personal profile page.
Photos are one of the best ways to keep
yourself motivated and track your results.
Follow the simple instructions included
in your Real Appeal kit or on the website
to snap the best shots. Plus, send us your
Before and After photos at the end of the
program and you’ll get a FREE Real Appeal
“I Got Real” T-shirt!
40"
or less
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35"
or less
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SESSION 1
Commitment
Contract
I'll stay at my daily calorie target level
and track my food daily.
This week, I’ll do the following to set myself up for weight loss success:
Choose a weight loss goal and enter it into my weight
tracker on RealAppeal.com.
Aim to stay at my daily calorie target level of
per day.
Choose a meal plan and follow it, making food
substitutions as needed.
Use my RealAppeal.com food tracker to record
everything I eat or drink, ideally, immediately after I
consume the food.
I will track my
food intake
Monitor my progress by weighing myself once a week,
measuring my waistline monthly and taking a photo of
myself monthly.
My signature: ______________________________
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