Change Course to Stay on Course

How to not succumb to diet fatigue.

By Martica Heaner, M.A., M.Ed., for MSN Health & Fitness

It's time to start changing course to stay on course. Figure out which new habits, foods or workout times are feeling too rigid to realistically keep up. And start modifying those diet and exercise behaviors so that you can stick with the program.

The plan for Week 2:

Focus on high-fiber plant foods. You might not always be able to whip up your special low-fat menus. Or you may find yourself out with friends or colleagues—and margaritas and chicken wings. This week's Eat Smart tips focus is to improve your diet by adding more fruits and veggies to all your meals and snacks. You can also track your diet at My Wellness Center.

Walk more (or figure out workout alternatives). When you start easing off the strict calorie control, you can make up the difference by burning more calories through exercise. It's important to stay with the Walk-the-Fat-Off plan and increase the length and intensity of your workouts. The Walk-the-Fat-Off Plan provides intensity recommendations by the minute so you can follow the routine doing other aerobic activities besides walking. It's always better to do something than put off exercise altogether. If body aches are slowing you down (after consulting with a health professional) see if there are movement options that don't aggravate your problem areas. (See "Walk the Fat Off" to the right.)

Spot your successes. Your weight loss may be minimal at this point, so don't focus on fat or scale weight. But that doesn't mean you're not already achieving success. These are all signs of success: If your stamina is improving; you've found a new tasty, nutritious food; your thighs or butt feel a wee bit firmer; it's easier than you thought to stop overeating; you feel energetic and have a post-exercise glow; and living a healthier lifestyle is easier than you expected. Congrats!

Go to Week 3: Bump Up the Calorie Burn

Lose 10 Pounds in 5 Weeks

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Go to Week 2

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1-8 of 8
Tuesday, September 29, 2009 1:58:04 PM
Hi I'm a 24 year old female who has a 4yr old and a 2yr old. I weigh 160 pounds and would love to be somewhere around 135-140 please help, I will love to be somewher near this goal by next summer any suggestions. One more thing I need an eating plan I'm a very picky eater I recently stopped eating fried foods but I no i don't eat enough greens, like salads, green beans, etc please help me.
Tuesday, September 29, 2009 1:52:47 PM
Hi I'm 24 years old 5'0" I have a 4yr old and a 2yr old I weigh 160 pounds and would love to lose 20 pounds please give me some advance. The main focus on my body is my stomach and butt need help woulp love to be at least near this goal by next summer. 
Friday, July 24, 2009 9:15:51 AM

I have acessed the walking file perfectly

Monday, July 06, 2009 12:29:37 PM
i can't download the Walk The Fat Off file either.  Help!
Sunday, June 07, 2009 6:22:16 AM

i lost 5 lbs the first week

on to the next week!

Sunday, May 31, 2009 4:48:23 AM
me too
Sunday, May 31, 2009 4:22:17 AM
I am unable to open the walking .pdf files - - http://stb.msn.com/i/F0/F0B4881EE3B336FBF6EC6FF655F3D1.pdf, anyone else having trouble?  It say the file has an error in it.  Sad
Tuesday, May 12, 2009 4:50:46 AM
I will try , 5 weeks programme . i hope to lose weight
1-8 of 8
To add a comment, pleasesign in
Week 2//Change Course to Stay On Course

Week 2: Each day this week, perform the recommended activity. Modify the routine if needed. On days with two routines, you can do them separately or combine them into one workout.

If you are using a pedometer, increase your end-of-day step total by the recommended number. This will encourage you be more active all day long, not just during your workouts. If this is your first week using a pedometer, you'll need to figure out the average number of steps you take each day. If you are already following the routines, you can safely jump in at any point midway and aim for the pedometer quotas.

Download the Just Starting routine (pdf).
Download the Regular Walker routine (pdf).

Martica Heaner

The "Lose 10 Pounds in 5 Weeks" diet and exercise plan was created by Martica Heaner, M.A., M.Ed.

MSN Health & Fitness does not provide medical or any other health care advice, diagnosis or treatment.



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