If you're overweight, reducing your weight by just 5 to 10 percent may minimize your risk for many chronic diseases. As an example, if you weigh 200 pounds, this would mean losing 10 to 20 pounds. Even this small amount of weight loss may help lower blood pressure, total and LDL ("bad") cholesterol levels, triglycerides levels and blood sugar. Losing weight often has emotional benefits too, such as raising self esteem and lowering the risk for depression.

Take a few minutes to answer the following questions:
1. Do you want to lose weight because YOU want to, and not because someone else thinks you should?
2. Do you feel enthusiastic about making a personal commitment to "why I can", rather than the "why I can't"
3. Are you willing to explore ways to incorporate regular physical activity into your daily life?
4. Do you think of losing weight and living a healthy lifestyle as an investment in your future as well as an investment in the "now"?

Answering "Yes" to these questions shows that you have a positive "can do" attitude that will go a long way in helping you get started on your weight loss journey.

Don't just focus on the pounds. Remind yourself of the reasons why you want to lose weight—to lower your cholesterol, to have more energy, to get your blood pressure under control. And while you need to have determination and self motivation, you don't have to do it alone. Support systems have proven to be effective in helping individuals achieve their weight loss goals. Enlist the support of friends, family and/or coworkers. If you've not yet done so, take a few minutes to sign up for a few Slim-Fast^® Online buddies. They can really help keep you on track.

Regularly monitoring your weight is critical to successful weight loss. As a general rule, you only need to track your progress by weighing yourself once a week. Most Slim-Fast^® members weigh themselves on the same day at about the same time each week and record it in their on-line Slim-Fast^® Weight Chart. If possible, try to weigh yourself on the same scale, as different scales can give you different results. And if you choose to weigh yourself more frequently or daily, just remember that your weight can fluctuate from day to day for reasons that aren't related to your food intake.

The Slim-Fast^® 3-2-1 Plan is designed for a safe and healthy weight loss of 1 to 2 pounds per week. Your weight loss results may vary based on a number of factors, including your starting weight and amount of physical activity, but you should begin to see weight loss results at the end of one week.

There is no single "maintenance plan" because each body requires a different number of calories once it reaches the goal weight. To figure out the daily calorie amount that your new, slimmer body requires, slowly switch back to “regular” foods. Start by having a balanced meal (approximately 500 calories) in place of one of your Slim- Fast Shake or Meal Bars. At the end of that week, are you still losing weight? If so, add another 100 calorie snack to your day. Continue to weigh yourself each week, and then continue to add food, 100 calories at a time, until your weight maintains itself from week to week.

The beauty of the Slim-Fast^® 3-2-1 Plan is its flexibility. As long as you stick to the meal plan, the timing of your meals will not affect your weight loss. Given your schedule, you may find that it works best for you to eat a piece of fruit or a light snack before working out, and to eat dinner after your workout. The key is to not skip meals, and to choose exercise times and routines that fit into your schedule so they become lifelong habits.

You can still follow your personalized Slim-Fast^® 3-2-1 Plan by timing your 3 meals and 3 snack times according to your work shift. For example, if you work from late evening into the early morning, you may want to consider having your Balanced Meal in the morning when you get off work, and your Slim-Fast^® 3-2-1 Shakes or Meal Bars before your work day begins (for example, at 11:00 pm). There is no magic to when you have your Balanced Meal. Be sure start your “day” with breakfast by having a Slim-Fast^® 3-2-1 Shake or Meal Bar –whether it's in the morning or at night—so you will get the energy and nutrients your body needs to get off to a good start!

For those nights when you don't have time to cook, frozen meals can be a great option for your balanced meal. Many of the portion-controlled, lower-calorie options in the frozen aisle may only have 300-350 calories, so be sure to add a tossed salad and a piece of fruit to round out your meal.

You can include any of our delicious Slim-Fast® 100 calorie Snack Bars or NEW Snack Bites, or a nutritious snack food (about 100 calories) choice of your own. To help curb your hunger, look for snacks that combine a bit of protein, fiber and fat without too much sugar, such as half of a small apple with 2 teaspoons of peanut butter or a slice of fat-free cheese with a pear. If you absolutely have to have your favorite snack food, reach for a 100-calorie pack to keep your portions under control.

Fruits and vegetables are also excellent between-meal snacks. Not only are they low in calories and rich in vitamins and minerals, but they also add fiber to your diet, which can help keep you full longer. Enjoy your vegetables raw (for an added convenience, many are sold pre-washed and pre-chopped), or season them with basil, parsley, and herbs. Vegetables are also ideal for dipping—enjoy them with fat-free dressing or a spicy salsa.

One mini bag of 94% fat-free microwave popcorn is a good alternative to air-popped popcorn. One bag makes 6 cups of popped popcorn for approximately 100-125 calories, which is within the range of a calorie-controlled snack food choice. Individual serving bags of mini-puffed rice snacks, plain or seasoned with herbs and spices, are also good alternatives.

First, take a minute to determine if your urge to snack is truly physical hunger or an emotional craving. Emotions such as stress, anxiety, loneliness and boredom are often at the root of food cravings. So the next time you feel the urge to snack, take a deep breath and slowly exhale to give yourself a chance to refocus. Take a break from whatever you're doing and find a distraction. If possible, take a walk. Phone a friend or connect with one of your online Slim-Fast^® buddies. Help yourself to a glass of water, as thirst is often mistaken for hunger. You may find that hydrating your body cures your craving. Chances are, even if you have snack, you'll be in greater control of your behavior and less likely to overdo it.

In addition, try to identify what specific situations trigger your urges—and avoid them. If a sensory cue such as the smell when passing a bakery sets off your cravings, choose a different route. Also, set limits for yourself and try not to eat when you're distracted, such as when you're watching TV, driving or sitting in traffic.

If you eventually give into your craving, try managing your portions. For example, an apple with 1 Tbsp. of peanut butter will keep you in the 150-calorie snack range while providing you with protein, healthy fats and fiber. You can also control your portion size with our Peanut Butter Crunch Time Snack Bar, which is 100 calories per bar. It has a great peanut butter taste that is likely to satisfy your taste buds.

The Slim-Fast^® 3-2-1 Plan is about progress, not perfection. So there's no need to panic or throw in the towel. Binges occur even when you're committed to healthy eating, and sometimes the best laid plans go astray. Remember that losing control for a day doesn't mean that you've ruined your diet. Focus your energy on resuming the Slim-Fast^® 3-2-1 Plan and re-commit to getting back on track. Once there, explore what caused the binge so you'll be more aware and better able to manage it next time.

Snacking is an important part of the Slim-Fast^® 3-2-1 Plan, and your snacks are calculated as part of your total daily calories. Snacks are a part of every Meal Plan, and include fruits and vegetables, along with additional calorie-controlled Slim-Fast® 100 calorie snack bars and NEW snack bites. Including between-meal snacks as part of your daily diet helps to satisfy hunger and prevents overeating later in the day. If you don't have time to snack, include your fruit or vegetable servings along with your meals.

Exercise, or physical activity, is important for many reasons, and it can help you be more successful at losing weight! The more you move, the more calories you burn. And burning more calories, along with eating a healthy, balanced diet can also help preserve muscle and strengthen your bones, lungs and heart. Regular exercise can also help you sleep better, relieve stress and enhance your sense of well being, so you look and feel better.

The best exercise is the one you'll make a part of your daily life. Exercise does not require going to the gym; in fact for most of us, the simplest way to get active is by walking more each day. Set realistic exercise goals so that whatever activities you choose, being more active becomes a permanent part of your life

Aerobic exercise, often referred to as "cardio", is any activity that uses continuous movements of large muscle groups for a sustained period of time, such as walking, bicycling, swimming and climbing stairs. Strength training puts force, or resistance, against your working muscles. Examples include lifting weights, yoga, and push ups. Both types of exercise are important for overall health and weight management. Aerobic exercise helps strengthen your heart and lungs; strength training helps shape and tone your muscles and helps improve your posture.

Even though some weight-loss regimens make "spot-reducing" promises, your body can't get rid of fat in just the problem places. As you exercise and burn more calories than you consume, your body will draw energy from all of its fat stores. So while you can't spot reduce with diet and exercise, you can lose body fat with a combination of reducing your calorie intake and increasing your physical activity, such as by walking, swimming or running. Strength training exercises such as lifting weights can help increase muscle strength and improve muscle tone, which can have a firming, slimming effect.

One mile is equal to approximately 2,000-3,000 steps depending on the length of your stride. Your overall goal on The Slim-Fast^® Plan should be 10,000 steps (3-5 miles) or 30-60 minutes of moderate exercise on most days of the week. Start out by walking 2,000 more steps a day—you'll burn 100 calories! Wearing a step counter will help you monitor just how much you're walking as you strive towards your goal. Try to remember to wear your step counter even when doing ordinary chores. It can make them more meaningful and can be a great motivating tool.

No. High-carbohydrate, low-fat foods are easy to digest, and a calorie-controlled snack such as low-fat yogurt, whole-grain crackers with low-fat cheese, or a Slim-Fast^® Snack Bar can help you maintain your blood sugar levels during exercise.

Even if you don't have time to exercise, find opportunities to be on your feet and moving. Remake your image of yourself as someone who is "active" rather than "sedentary". Consider taking the stairs rather than riding the elevator, walking to the store rather than driving, and walking to your co-worker's office rather than sitting at your desk sending emails. Even ordinary household chores such as vacuuming and mopping can help you burn more calories. And while watching your favorite TV program, consider using the commercial breaks for timed sessions of push-ups, sit-ups or leg-lifts.

The best time of day to exercise is the time that best fits your own personal schedule. That could mean going to the gym at 5:30 a.m. for a swim before work, walking for 30 minutes during your lunch hour, or meeting friends for a walk in the park after work. The most important thing about exercise is to work it into your schedule so it is convenient and becomes a regular habit.

Your Slim-Fast^® 3-2-1 Plan is designed to help you achieve a healthy weight loss of 1 to 2 pounds per week based on your current weight and a level of moderate physical activity, such as brisk walking, for 30 minutes or more most days of the week.

If you are participating in a high-intensity workout like running, high-impact aerobics or swimming, or you are exercising more than 60 minutes most days of the week, you may be burning more calories than when you started the Slim-Fast^® 3-2-1 Plan. Monitor your weight loss weekly, and if after 2 weeks you are losing at a rate greater than 3 pounds per week, we encourage you to adjust your Meal Plan to include additional snacks. Please call the Slim-Fast^® Weight Loss Center to speak with one of our Registered Dietitians who can help you balance your calorie intake with your level of physical activity based on your weight loss goals.

When it comes to eating and exercise, everyone is different, so follow the eating habits that make you feel the best. In general, it is recommended to eat a balanced meal after you workout, as it will help your muscles recover. Also, most people can eat portion-controlled snacks before exercising. You should also make sure to drink plenty of water before, during and after your workout to stay well hydrated.

You should consult your physician before starting the Slim-Fast^® 3-2-1 Plan or any other weight loss program, and he or she can determine the right calorie level for you and your developing baby.

If your physician has given his or her approval, the Slim-Fast^® 3-2-1 Plan is a nutritionally balanced and effective approach for weight loss. Aim for a weight loss of 1 to 2 pounds per week. If you are losing more than 2 pounds per week, increase your daily calorie intake

You should consult your physician before starting the Slim-Fast^® 3-2-1 Plan or any other weight loss program. Breastfeeding your baby, on average, burns 200-500 calories per day (above what you needed to maintain your pre-pregnancy weight), so keep in mind that even without a weight loss program you are burning extra calories. In general, a woman who is breastfeeding should consume at least 1800 calories a day and achieve a gradual weight loss of 1 to 1 1/2 pounds per week. Slim-Fast^® products can be used as part of a balanced and healthy diet.

You should consult your physician before starting the Slim-Fast^® 3-2-1 Plan or any other weight loss program, including a review of any products that you plan to use. Slim-Fast^® products do not contain any stimulants or drugs.

Slim-Fast^® products are formulated to meet the nutritional needs for adults 18 years of age and older. We recommend that you speak with your Pediatrician about the appropriate weight loss approach for your child.

Slim-Fast^® Snack Bars are intended for use by adults as part of the Slim-Fast^® 3-2-1 Plan. We suggest that you review the product and its ingredients with your Pediatrician.

A low-carb diet restricts the amount of total carbohydrates consumed and is typically higher in fat.
A low-calorie diet limits the total amount of calories consumed.
The Slim-Fast^® 3-2-1 Plan is a balanced, low-calorie diet that encourages individuals to eat a nutritionally-balanced diet that includes foods from all food groups. Research studies have proven that following the Slim-Fast^® 3-2-1 Plan is an effective, balanced and healthy way to lose weight and keep it off for the long-term.

Slim-Fast^® also offers shakes designed for use on a lower-carb diet, that provide 2 grams of Net carbs.

Following a nutritionally-balanced, reduced-calorie diet is key to losing weight, and the Slim-Fast^® plan has been proven in 45 published clinical studies to be an effective and healthy way for people to lose weight. Slim-Fast^® 3-2-1 Shakes or Meal Bars have a nutritionally balanced profile that provides approximately 20% of calories from protein, 30% from fat, and 50% from carbohydrate. This healthy balance of nutrients provides a moderate amount of calories from carbohydrate, as recommended by the 2005 U.S. Dietary Guidelines and other leading health authorities.

Low carb diet advocates focus on counting the carbohydrates (carbs) that have an affect on blood sugar levels. Carbohydrates from sugar alcohols and fiber are thought to have minimal impact on blood sugar. Net carbs are calculated by taking the grams of Total Carbohydrate and subtracting the grams of fiber and sugar alcohol. The remaining carb grams are considered a given product's “Net Carbs”. There is no legal definition of the "net" carbs. The only carbohydrate information regulated by the Food and Drug Administration (FDA) is provided in the Nutrition Facts label, which lists Total Carbohydrates and breaks them down into dietary fiber and sugars.

No, not in the long term. While research has shown that low-carb diets (<35% of calories from carbohydrate) can result in greater short-term weight loss (first 6 months) than traditional reduced-calorie diets, weight loss results after 1 year were found to be similar to that of traditional reduced-calorie diets.

The glycemic index (GI) ranks carbohydrate foods by their potential to raise a person's blood sugar levels. The blood sugar response to specific foods is compared to that of a reference food such as white bread or glucose, which have values of 100. Foods with a high GI (>70) produce a greater increase in blood glucose levels; foods with a low GI (<55) produce a smaller rise in blood glucose levels. Examples of high GI foods are white bread, baked potato and corn flakes. Low GI foods include wheat bread, apples, dairy products and beans. There is insufficient research to show that the GI of a food has any effect on weight loss or gain. The results of an independent laboratory test show that Slim-Fast^® Shakes or Meal Bars are low GI foods (GI<55).

Very important! Achieving a healthy weight can help a person with type 2 diabetes to improve blood sugar control, reduce the need for diabetes medication (based on your doctor's advice) and maintain healthy cholesterol and blood pressure levels, so you look and feel your best! Losing just 5-10% of your body weight can go a long way to improving your health and managing your diabetes.

No. Carbohydrates are necessary because they provide your body with energy, and carbohydrate-containing foods also provide many essential nutrients. If carbohydrates are eliminated from the diet, your body must convert protein to glucose in order to meet the energy needs of the brain and certain other organs.

Most people think only of sugar when they think of diabetes. However, people with diabetes need to watch the total carbohydrates in their diet. Virtually all carbohydrates can be converted into sugar. Carbohydrates are found not only in candies, cakes and cookies, but also in breads and other starchy foods like rice, potatoes, fruits and dairy products. In order to regulate your blood glucose levels and best control your diabetes, is it important to follow a consistent eating plan such as the Slim-Fast^® 3-2-1, and space out your carbohydrate intake the same way through the day. Consult a Registered Dietitian, Diabetes Educator or other qualified healthcare professional to help you customize a diabetes-controlling meal plan that's practical for your life.

Has been clinically proven to be safe and effective for weight loss and long-term weight maintenance for people with type 2 diabetes

Is nutritionally balanced

Is a simple and flexible way to lose weight

Provides built-in portion and calorie control to help take the guesswork out of dieting

Is easily personalized to fit every lifestyle

The Slim-Fast^® 3-2-1 Plan is designed to help you lose an average of 1 to 2 pounds per week, a safe and healthy weight loss recommended by weight loss experts.

It is important that you consult your doctor before starting any weight loss plan. One reason is that you may need changes in your insulin or diabetes medications. Following a reduced-calorie diet for weight loss can cause your blood glucose levels to fall too low (hypoglycemia), especially during the early stages of weight loss. This is why it is important to test your blood sugar frequently (at least twice daily) at the start of any weight loss program.

Yes! Following the Slim-Fast^® plan can help you lose weight, which can improve your diabetes control. Results of published clinical studies with Slim-Fast^® have shown that people with type 2 diabetes who followed the Slim-Fast^® plan for weight loss:

Lost more weight than those who followed a standard American Diabetes Association (ADA) exchange diet plan1,2

Improved their diabetes control, including reduced glucose, insulin and hemoglobin A1c (HbA1c) levels, as well as reduced their total cholesterol and LDL cholesterol levels1

Had immediate improvement in diabetic symptoms, combined with weight loss, in the first week 3

Achieved and maintained significant weight loss and improved diabetic control over 2 years when used as part of a combination therapy weight loss program4*

Obesity Research 2001;9 (suppl 4):341S-347S.

Obesity Research 2001;9 (suppl 4):348S-353S.

European Journal of Clinical Nutrition 2005; 59: 411-418.

Diabetes Care 2005; 28(6): 1311-1315.

* Combination therapy includes meal replacements, intermittent low calorie diets, and weight loss medications. Results cannot be attributed to any single component of the combination therapy.

We recommend that you have 4 to 6 oz. of a meat alternative with your Balanced Meal, or about 20-25 g. of protein. Good non-meat sources of protein that provide 8-11 g. of protein per ½ cup serving include quinoa, tofu, lentils and black beans. Because you eat dairy foods, you can also include fat-free or low-fat dairy products like milk, cheese and yogurt, which provide approximately 8 g. of protein per serving.

For a higher protein intake, follow the Slim-Fast^® 3-2-1 Plan and choose Slim-Fast^® High Protein Shakes for your Slim-Fast^® Meals. Slim-Fast^® High Protein Shakes provide 15 grams of protein per serving in just 190 calories. For a higher-protein Balanced Meal, try visualizing your plate in portions and fill 1/3 with lean protein (such as lean meats, chicken, fish) and 2/3 with vegetables. And for some of your snack food choices, choose portion-controlled (100-120 calories per serving), protein-rich snacks such as 8 oz. of fat-free plain or fruited yogurt, 1/2 c. low-fat or fat-free cottage cheese, 2 oz. lean turkey breast, or 2 hard boiled eggs - just be sure to include fruit as well!

Some research studies suggest that higher-protein diets (30% of calories from protein) may help enhance weight and fat loss when combined with exercise, but more research is needed to support whether higher-protein diets are more effective over the long term. Remember that controlling total calories is the key to losing weight, and a diet that encourages healthy eating should include a balance of protein, fat and carbohydrate.

If you are lactose intolerant, we suggest trying our Slim-Fast!® Shake Mix with lactose-free milk or low-fat soy milk to make a 99% lactose-free shake. In addition, the Slim-Fast!® Meal Bars are lower in lactose, with 2 grams of lactose or less per serving.  Check with your doctor to see if that amount of lactose would be okay for you to consume.

To help you estimate the calorie value for packaged foods, refer to the Nutrition Facts Panel on the food label. It lists the number of calories per serving and can help you make nutritious food choices.

At Slim-Fast^®, we've helped take the guess work out of counting calories. Each Slim-Fast^® Shake and Meal Bar is portion controlled to provide 180-200 calories. For your Balanced Meal, which should be approximately 500 calories, try to visualize your plate in sections to help make it easier to practice portion control: ¼ of the plate should come from lean protein (such as meat, poultry or fish), ¼ from starch and whole grains (such as a small baked potato, ½ cup whole wheat pasta, or a small whole-grain dinner roll), and ½ from vegetables (cooked or raw). To estimate portions, you may also find it helpful to use the following images:

1 cup of vegetables	Size of a closed fist
1/2 cup of rice or pasta	Size of a baseball
3 oz. of meat or fish	Size of a deck of cards
2 tablespoons of peanut butter or salad dressing	Size of a ping-pong ball
1 teaspoon of oil	Size of a postage stamp

Experts recommend that a nutritionally-balanced, low-calorie diet should provide 15-20% of calories from protein, 20-35% of calories from fat and 50-60% of calories from carbohydrate. The Slim-Fast^® 3-2-1 Plan provides a balance of 20% of calories from protein, 30% of calories from fat and 50% of calories from carbohydrates.

The best sources of protein include fish, chicken and turkey (without the skin), lean meats, eggs, tofu, fat-free or low-fat dairy foods (milk, yogurt, cheese), beans, legumes and nuts, and peanut butter. Slim-Fast^® Shakes and Meal Bars provide good sources of protein, with a range of 8-15 grams per serving.

The fats and oils found in the foods we eat are almost always a mixture of saturated, polyunsaturated and monounsaturated fats. Saturated fat is found mostly in animal-based foods (such as beef, veal, lamb, pork, lard, poultry skin, butter, cream, milk, cheeses and other dairy products made from whole milk) and in some plant oils. Saturated fat is the type of fat most strongly linked to an increased risk of heart disease, and it is recommended to keep your intake to a minimum (less than 7% of total calories) by choosing lean cuts of meat and fat-free or low-fat dairy foods.

Polyunsaturated fats are primarily found in vegetable oils and seafood. Foods high in polyunsaturated fats include safflower, sunflower, corn and soybean oils, as well as the nuts and seeds from which these oils are derived. Fats found in seafood, particularly cold-water fish such as salmon and tuna are also polyunsaturated. Replacing saturated fats with polyunsaturated fats in the diet may help reduce the risk of developing heart disease, and the American Heart Association recommends eating fish (especially oily fish) at least twice a week.

Monounsaturated fats are found in olive, canola and peanut oils, and avocado, and should be the most plentiful type of fat in your diet. Studies show that diets rich in monounsaturated fat are associated with heart-healthy benefits.

Trans fat is a type of fat all its own. Trans fats come from vegetable oils that have undergone a process to make them solid at room temperature called hydrogenation. They are typically labeled as "partially hydrogenated" oils, and are often used in baking and frying, and found in many commercially-sold cookies and crackers. Trans fats tend to raise LDL ("bad") cholesterol levels and lower HDL ("good") cholesterol levels, which can increase the risk of heart disease. To help you achieve your weight loss goals and for good nutrition, limit your intake of both trans fats and saturated fats. Read food labels carefully, avoid commercially fried and baked products and skip the fried foods when eating out.

Following the Slim-Fast^® 3-2-1 Plan encourages healthy, sensible eating to help you meet your nutrient needs, including calcium. It is recommended that adults consume 1,000 mg. of calcium daily, and for post-menopausal women to consume 1,200 mg. of calcium daily. Choose lower-calorie, lower-fat sources of calcium-rich foods, such as yogurt, milk, calcium-fortified soy milk, tofu, canned salmon, and calcium-fortified orange juice.

Each Slim-Fast^® Shake contains 500 mg. of calcium (50% of the Daily Value). Slim-Fast^® Meal Bars are also calcium fortified, containing 300 mg. of calcium (30% of the Daily Value). Both are convenient and nutritious meals that have you well on your way to meeting your daily calcium requirements

The recommended intake of fiber is between 25 and 35 grams per day. Good sources of fiber include whole grains, vegetables and fruits. Too much fiber can cause gas and bloating. The key is to increase your fiber intake gradually over a few weeks, starting out with small servings so your body has time to adjust to the dietary change. Also, drink plenty of water or calorie-free beverages. Slim-Fast^® Shakes and Meal Bars contain between 2 to 5 grams of fiber per serving.