The Lean Body Challenge (Lesson 9)

A Word About Measurement

Measurement techniques include:

• Measuring body fat, using body fat calipers
• Weighing on a scale
• Using a tape measure
• Using photography by taking before and after photos
• Clothes becoming too big-having to "downsize"

All forms of measurement can be beneficial and true indicators of your progress. For the most accurate indication of your body composition, you may want to consider visiting a physician or nutritionist and having them give you a complete body composition analysis.

When Motivation Fails: How to Avoid Pitfalls

So how do you deal with bumps in the road, and better yet, how do you avoid them in the first place when motivation fails you? Here are some suggestions:

Be true to yourself.
If you know you've messed up, acknowledge it and get back on track.

If you blow your diet don't get desperate;
don't throw in the towel or continue to binge. Admit to yourself that what you are doing isn't conducive to achieving your goals, and cut your losses. Think of a car with a flat tire. You don't conducive to achieving your goals, and cut your losses. Think of a car with a flat tire. You don't want to slash out the other three tires, just because you had one flat, do you? Slow down, think it through and "fix your flat." Get back on course.

Maintain stable blood sugar levels
by following the Lean Body Challenge Exercise craving reduces the potential for "diet blowouts."

Schedule "cheat meals."
I'm not saying that pizza, ice cream, burgers and like are maintain your sanity and stay in compliance with your program the rest of the time, plan them. Pick one day every week, and on that day have one meal where you consume a small portion of your favorite foods. Just don't overdo it! Again moderation is the key, especially here.

Remember that not feeling deprived is an important aspect of dieting.
The perception that we can eat whatever we want, but are choosing to postpone its consumption to a specific time of our choosing, is a lot better than thinking we can never have the desired foods that are "off limits." If you consistently eat 5-6 meals each day, you are less likely to allow yourself to get hungry. Getting hungry makes it much more difficult to control what foods you eat. At the same time, if you are truly carving something bad, go ahead have a little piece of it, but get right back on your program.

A Final Word of Encouragement

Remember, this program is all about progress, not perfection, The goal is for you to make gradual lifestyle changes that will help you get into better physical shape and health. Day by day, week-by-week, one "step" at a time, keep making progress.

GOOD LUCK!