Change Course to Stay on Course

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