1.   Creating a schedule is one of the most important tasks you will need to accomplish in order to be successful during this weight loss program and even after. Each day has a total of 24 hours and we are going to utilize each and every hour. 

When creating your schedule format it so that the task you list for a specific time can be accomplished each and every single day. Based on your position at your job there are days when you may have meetings etc. that is the only time your schedule is allowed to change. 

Because we will be doing a 16:8 hour intermittent fasting ratio the time that you eat your first meal , second meal, third meal even your snacks needs to be done the same time every single day. Remember people’s opinion does not matter you are building small habits. Gym time, walk time or home work out needs to be the same every day. 

Bed time will be the same if you set a sleep time for 10pm it should remain for every single night unless you have other plans. 

I think you get the idea; basically each key activity within your day needs to be planned and be done the exact time every single day. Set an alarm to assist with achieving this.

Here are some options that you can choose from or based on your schedule we can discuss and create one uniquely for you if you need assistance.

· Option 1: 10am-6pm – eating -------- 6pm-10am - fasting

· Option 2: 11am-7pm – eating -------- 7pm – 11am- fasting

· Option 3: 12pm-8pm – eating ------- 8pm – 12pm- fasting

 When intermittent fasting, during your fasting period water, sugar free tea and your drink2shrink formula is allowed. Notice from the pattern above your main fasting periods is during the hours you are asleep. 

Never attempt to fast during the course of the day this will only lead to gas pains and lack of energy to complete daily task. Something very important to note; have your 3 meals starving yourself does nothing for weight loss.

Growing up we have constantly been thought that water is essential for life; let me tell you there is no myth to this. 

Water plays a tremendous role combined with the drink2shrink formula along with the pill to aid in your weight loss process, when creating your schedule I advise having water intake listed every hour or every hour and a half based on your job. 

The goal is to consume between 4-8oz every hour or every hour and a half. If you’re not able to consume the amount listed drink as much as you can during the day. This is to keep the body hydrated to boost its full fat burning potential.  

NOTE: Stop consuming water at least an hour or an hour and a half before bed.

An alarm or water tracker from your app store will assist in this area.

Sleep deprivation affects important hormones that are essential to lose weight. Low number of sleeping hours decreases leptin.

 Adults who get sufficient amount of sleep at night have better control over their cravings and appetite than adults who frequently have sleepless nights. 

Sleep is important for weight loss as it helps to keep your hunger hormones, glucose tolerance, and cortisol in check.  

The appropriate amount of sleep hours for an adult is between 7 or more hours per night. Once you’ve created your schedule ensure these amounts of hours are listed specifically for rest.

Most persons would say I want to lose the tummy, the back fat, the arm fat and so forth here is your specific dosage to target your goals.

*Overall Weight loss (Tummy, Back, Arms, Legs, Thighs, Face etc.) - Three 8oz glasses per day.

*Tummy Only - Two 8oz glasses per day.

*Healthy benefits (for healthy lifestyle only) - One 8oz glass per day.

As mentioned during the subject of creating a schedule the times that you set for your number of glass or glasses needs to be the done the exact same time every day. 

Key recommendation: Set an alarm 30 minutes before you are scheduled for your meal and have the drink2shrink consumed.

If you are still confused basically your drink2shrink formula needs to be consumed 30 minutes before each key meal.

• Pills- Consume your drink2shrink pill 30 minutes before your bed time.

Setting an alarm for your drink  is very important as it’s hard to keep up with time especially when you are consumed with your daily activities.

Physical activity is very important in keeping the body fit, weight loss tends to leave a lot of sag in our skin, with physical activity we are able to tone our bodies and we are also able to lose weight from this method which can speed up the process to achieve our weight loss goals. 

Of course looking at it from a healthy lifestyle point of view being physically active can improve our brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve our ability to do everyday activities. 

Fitness whichever method you prefer will need to be completed 5 days within the week.

Meal prepping and planning may sound exhausting, but it doesn’t have to be. It can be as easy as thinking ahead and sketching out what you want to eat for the next several days before making a grocery list. 

Now while meal prepping may mean you consume the exact same meals daily for the next few days it also means that you are in control of what you intake instead of having to wonder what is a healthy choice to eat today. 

Don’t let society’s perception that everyday should be a different meal deter you from making the necessary sacrifices over the next couple of weeks to achieve your goals. 

One of the best things about meal prepping is the fact that it saves you money and it saves you time. Having to choose different fruits or vegetables or protein to consume daily can cost you plenty, having to wake every morning to prepare a meal is tiring. 

Meal prepping will be our staple during this journey, When creating  your schedule you of course will in cooperate the times for your meals, you will also need to in cooperate your day for grocery and preparation of the meal.

The main things you will need for preparing your meals are:

 Fridge- this is where your meals will be stored, I believe in a 3 day rule for fridge food, so meals will need to be prepared in stages e.g. on Sunday you prepare your meal it is stored in the fridge for Monday, Tuesday and Wednesday. On Wednesday evening you prepare your meals for Thursday, Friday and Saturday.

Meal Prep Containers- Having meal prep containers can allow you to eat in portion sizes , it also allows for better storage and grab and go. 

 Alcohol - Alcohol can cause weight gain in a couple of ways. First, alcohol is high in calories. Some mixed drinks can contain as many calories as a meal, but without the nutrients. Second, you also may make poor food choices when you drink. Having a glass of wine or an alcoholic beverage occasionally is fine however know your limit.

 Sugary Food/ Snacks - Too many calories, no matter where they're from, will cause weight gain. But lots of added sugar in your diet could make you more likely to eat too much over the course of the day. Replace some of those empty calories with whole foods and healthier snack options and you'll feel fuller sooner and be less likely to overeat.

   Energy Drinks/Carbonated water drinks- Many people think that skipping a meal and consuming an energy drink or calorie drink can help create that deficit, but energy drinks are devoid of nutrition and high in empty calories. Most people are lover of fizzy drinks especially coca cola, when you feel for that fizz try opting for a Club Soda.

White Bread- It is high on the glycemic index, meaning that it can lead to a rapid increase in blood sugar levels eating two slices of white bread per day was linked to a greater risk of weight gain and obesity.