Transition to Maintenance

transition

Before beginning the transition it is so important to wrap your mind around the most important principle and that is: The journey toward a healthy you never ends!!! It is a constant movement be the best that we can be.
Every single choice you make, every single day, either moves you towards health or away from it! So, all of the great heatlhy habits you learn while on this program stay with you:
+Drinking water 
+Reducing stress 
+Increasing movement 
+Healthy sleep
+Healthy mind, etc!
As you near your goal, your health coach provides a wealth of information to help you and we are always here to answer questions or formulate a plan.   Here are some resources to help you:

TEE Calculator

*A TEE Calculator will help you to determine how many calories you will need to maintain your desired weight.

Keeping your Weight Off

The Program helped you develop healthful eating habits. Eating small, frequent meals (6 times per day) of portion controlled, nutritious food is a great habit to carry over into Maintenance. Many people who have worked hard to achieve a healthy weight find success by continuing to eat 2–3 PCMR meals each day. This is a convenient way to keep calorie levels within range, and also helps you stick with your 6-times-per-day meal schedule.

 

The four stages of transition are as follows:


An ear of corn isolated on a white background

Stage 1: Additional Vegetables

Week 1
(850-1050 calories)

Any of your favorite starchy vegetables can now be added back as your selection

What you eat:

5 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables

You are adding in some additional calories in the form of another serving of veggies.

You can now enjoy any veggies (even the ones that used to be off-limits like carrots, onions, etc.)

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fruit

Stage 2: Fruits

Week 2
(900-1150 calories)

Fresh fruit is desired but if canned fruit is used, choose unsweetened or packed in juice – not syrup

What you eat:

4 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries

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Stage 3: Dairy

Week 3
(1000-1300 calories)

Dairy includes low-fat and/or sugar-free yogurt, milk, or lactaid product

What you eat:

4 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat or fat-free dairy

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grains

Stage 4: Whole Grains

Weeks 4-6
(1100-1550 calories)

Whole grain can be 1 slice of whole grain bread
½ whole grain English muffin
3/4 cup high fiber cereal
1/2 cup whole-wheat pasta
1/2 cup brown rice

What you eat:

3 PCMR Meals
1 Lean & 3 Green Meal
1 additional cup vegetables – raw or cooked
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat, or fat-free dairy
1 serving of whole grainAdditional 4- 6 oz. of meat, chicken, fish or seafood that is baked, poached or broiled (not fried)

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It is good to have an end to journey;

but it is the journey that matters, in the end.

~Ursula K. Le Guin

 

 

 

 

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