1. Increase Your Activity Level
By Phase 3 of the Best Life Diet, exercise should be a regular part of your life. Now is the time to up your activity level, to include longer and/or more rigorous sessions. But before you sign up for any marathons to show off your fitness level, consider your schedule. Do you have time to extend your workouts, or are your days already pretty full? If time (or lack of) is a concern, consider increasing the intensity of your workout. Instead of walking, try jogging. Increase the level on the elliptical machine or StairMaster. Increasing your activity will help you maintain your weight loss and improve your overall health.
2. Use the Hunger Scale
Bob Greene introduces you to the hunger scale in Phase 2 of the Best Life Diet. You need to continue to rate your hunger according to the scale (1 being weak and light headed and 10 being stuffed). Bob Greene advises people in Phase 3 to stop eating once they have reached level 6 (perfectly comfortable) rather than level 5, as in Phase 2.
3. Introduce Foods You Enjoy
Since Phase 3 is really about a lifelong change in eating, you should begin introducing foods that you enjoy, that were not permitted during Phase 2. These "anything goes" treats include things such as sugar, chocolate and pizza--in moderation. The amount of "anything goes" calories will depend on your activity level. The higher that level, the more "anything goes" calories you can indulge.
4. Continue to Monitor Salt, Fat and Sugar
Even though by Phase 3 of the Best Life Diet you have already cleaned up your diet and overhauled your eating habits, you still need to be on the lookout for certain foods. You should still check labels for salt, fats and sugar contents. Try to remove all artery clogging trans fat from your diet, if possible. Keep an eye for sugar, as it is found in many non-sweet items such as salad dressings and sauces. Keep sodium down to 350 mg at breakfast, 600 mg at lunch and 650 mg at dinner. Snacks should have no more than 300 mg. By watching foods that contain these three elements you will continue to eat healthy.
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