Downloads and Handouts

What tools can we use to get organized, or keep as reference materials?

The Fundamentals Reference Binder

Everything you’ll need to get started. (Click here to see our Step by Step Weight Loss Guide and get details on how to use these handouts)

HMR Calorie Guide – A reference page. Which foods make it easy to lose weight? Which foods make it easy to gain?

What to Look for in a Meal Replacement – A guide. There are so many options for prepared/portion-controlled entrees, shakes, and snacks. How do we know which to choose?

Sauces and Spices – A guide. Choosing the wrong salad dressing can turn our healthy lunch into a guaranteed weight gain. What rules should we follow when shopping for these extras?

Fruits and Vegetables – A guide. Which fruits and vegetables are we allowed to eat? What are the proper portion sizes?

Everything Else We Eat – A guide. For proteins and grains, what are the proper portion sizes?

Physical Activity – A reference. How should we approach physical activity? How do we calculate the amount of calories we’re burning?

Record Keeping – A reference. What details are important, and what details are not?

Weekly Summary Form – A form. How can we keep records in a way that allows us to view a month’s worth of data all at once?

Custom Plan – A blank worksheet. What is our personal weight loss plan?

Sample Custom Plan – A sample custom plan to use as a reference.

Adjusting Your Plan – A guide. What options do we have if we are unhappy with our plan, or we aren’t losing weight?

All of this requires practice and experimentation. GET HELP when things aren’t working or questions arise. Don’t put yourself in a position where you are struggling, making mistakes, or losing progress. A 30 minute meeting with a coach, or a once weekly group conversation could save you 3 months worth of weight-loss.