Ideal Weight Program
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Can I do the program if I am a vegetarian?
Yes. Our framework is compatible with a vegetarian diet. -
Can I drink coffee, tea, diet soda or alcohol while I'm trying to lose fat?
Aim to prioritize drinking water, coffee, and tea throughout the day. Limit added sugar, milk, and caffeine after 3p. For alcohol, limit consumption to an acceptable personal minimum per week (none is best). -
Can I restart my program?
Yes. Life happens. Vacation, business travel, illness, and many other issues could cause your performance to fall behind your projected milestone and target weight goals. The Dan’s Plan programs were not only designed to be easy to follow, they were also designed to be easy to restart. Simply go to your My Plan page and select the “Reset Dates” link located in the My Info section. Here you will be able to enter your current weight and a new start date in order to reset your target date and milestone goals. -
Do I need to use supplements?
Deciding to take a supplement is a personal choice. We recommend a whole-foods based multivitamin, especially with the FLASH DIET. -
How can I maintain my healthy habits when traveling?
When you travel for either business or pleasure, you often face choices that conflict with your weight management goals. You might find that it is much more difficult to find healthy food options or create opportunities to move. When you are away from home and cannot follow your normal routine, do the best you can! We find that the anticipation of these challenges and some planning ahead can go a long way. You might also plan ahead for when and how you will incorporate some walking or InTUNE training into a busy travel schedule (e.g. doing some quick push-ups, sit-ups, and squats in your hotel room). When you return from your trip, refocus on the things that are important to you and make it a point to reinforce the healthy habits that you would like to maintain in the long run. -
How do I change my email address or password?
To update or change the email address or password associated with your Dan’s Plan account, click on the “Account Settings” link in the My Info section of your My Plan page. -
How do I change my ideal weight?
We designed your My Plan page to allow you to change your ideal weight at any time. Simply click on the “Change Ideal Weight” link in the My Info section of your My Plan page and enter your new ideal weight. Your My Plan page will update automatically with the new information. -
How do I change my meal plan?
We designed your My Plan page to allow you change your meal plan at any time. Simply click on the “Change Meal Plan” link in the My Info section of your My Plan page and choose another meal plan option. Your My Plan page will update automatically with the new information. -
How do I determine what category my movement falls under?
A great way for you to categorize your movement is by focusing on your breathing. One way to do this is to gauge your ability to hold a conversation while participating in an activity. An example of a Mild activity is walking. Most people would find it very easy to carry a conversation while strolling around the block. A Moderate activity is jogging. When you jog, you are still able to talk to someone, but you might have to pause for a breath every now and then. We consider running to be a Strenuous activity. When you run, you might be able to communicate with a partner, but it should be relatively difficult. Finally, sprinting is an Aggressive form or movement. When you are sprinting at full speed, it is very difficult to hold a conversation because your breathing is very heavy. As with much of the Dan’s Plan program guidance, we don’t think you should worry too much about making sure that each and every activity is categorized exactly right. As long as your point total for the last seven days is at or above 100 and you are participating in a variety of activities, you should be proud of yourself! Keep up the good work and have fun! -
How do I enter data from previous days?
We designed your My Plan page to allow you to go back and add or change data for prior days. Simply click on the date for the weight, movement, or sleep tab and you will be able to select another date. Then update the relevant information for that day and click “Submit.” Your progress charts will update automatically with the new information. -
How do I switch between the two Dan's Plan programs?
Changing Dan's Plan programs is easy. Simply click on the “Switch Programs” link in the My Info section of your My Plan page and follow the instructions.
If you are changing from the Sustainable Lifestyle program to the Achieve Phase program, you will also need to select an ideal weight and meal plan. After confirming the change to the Achieve Phase program, click on the "Change Ideal Weight" and "Change Meal Plan" links in the My Info section of your My Plan page. Once you choose a new ideal weight and meal plan, your My Plan page will update automatically with the new program information. -
What are movement categories?
Walking has a different effect on the body than sprinting or lifting weights. Therefore, we ask that you separate your movement minutes into different categories in order to measure the total intensity of your activity. For each movement category, we convert your minutes into a different number of movement points. A great way for you to categorize your movement is by focusing on your breathing. One way to do this is to gauge your ability to hold a conversation while participating in an activity. An example of a Mild activity is walking. Most people would find it very easy to carry a conversation while strolling around the block. A Moderate activity is jogging. When you jog, you are still able to talk to someone, but you might have to pause for a breath every now and then. We consider running to be a Strenuous activity. When you run, you might be able to communicate with a partner, but it should be relatively difficult. Finally, sprinting is an Aggressive form or movement. When you are sprinting at full speed, it is very difficult to hold a conversation because your breathing is very heavy. Your goal is to keep your movement point total for the previous seven days at or above 100 points. -
What can I do about a weight loss plateau?
Weight loss is not a linear process. Our bodies are designed to maintain homeostasis (stable levels of things like temperature, blood pressure, and blood sugar), so losing weight sends signals the body that try to “help us” get back to our former weight. It’s not something that we tend to appreciate these days, but these systems did help keep us alive in times when food was scarce. Most of the time, weight loss occurs in irregular intervals. One week, you might lose five pounds and the next week you might not lose any weight. You might even gain a few pounds every now and then. We suggest that you maintain a focus on your long-term goals and continue to follow the plan. -
What is my ideal weight?
We define your ideal healthy weight as one where you feel your very best. You feel strong, efficient, lean, and hearty. This is a weight that is typically within, or close to, the leanl classification for your height according to Body Mass Index (BMI) standards of the World Health Organization (WHO). Note that some people might find the normal weight range that is provided from their BMI to be quite low and they might feel that they will not be able to attain a target weight within that range. This is fine. Your ideal weight is based in large part on how you feel and some trial and error might be required to find your ideal healthy weight.