The Arc Plan challenge will last for 10 weeks (1st April – 10th June 2010). Anyone reaching the 10lb goal in less has to stop the weight loss and go into weight maintenance for the remaining part of the 10 weeks. After all, we all know that it is much harder to maintain than to lose or gain! Please note that this is not about losing the most weight fastest. It is about losing 10lbs and being able to maintain the new weight. This is step one. We will address other weight loss goals at the end of the 10 weeks. Of course, if you follow my advice and lose more than 10lbs, be sure that you are not in the underweight category. If you are at the bottom end of the ‘healthy’ weight range, STOP. This is Not for you. Below are the 10 rules of play.

1) At 10pm, measure your pulled-in waist and your weight. Record these.

2) Weigh every day before bed (not in the morning…Helps keep it real!)

3) Drink 1.5 litres (3pints) of water every day in addition to any other sugar free drinks

4) Eat 30g/1oz (dry weight) of porridge/oatmeal or any cereal made with 2% fat (or less) milk, every day for breakfast

5) Eat 3 handfuls/cups of plain vegetables everyday

6) Eat 3 sugar free yogurts (125g/5oz), daily (between meals)

7) Eat 3 handfuls of fresh fruit, of any kind, everyday (eat these between meals)

8) Eat what you usually eat at lunch and dinner but 1/3rd less of your usual quantity (do not cut down on green, or red vegetables)…And eat half as fast!

9) Every day, walk at least 30 minutes (more than you do now) at a fast pace, and do 20 – 50 stomach crunches

10) Sleep for 7-9 hours every day

You have had a few weeks to prepare yourself for this challenge. Go back over the ‘countdown’ tips to see if you missed anything. It may be easier to enlist the support of others who can act as your conscience when you need support. To keep you accountable, make a ‘tick ‘ sheet with all the items listed above so that you can track your consistency on a daily basis. Also, to make this more fun, why not reward yourself with 1 or 10 dollars (or pounds sterling, or euros) with each lb you lose. Place it in a jar marked ‘My Arc Plan Lifestyle Reward’.

Use the ‘Track Your Progress’ section to show your weight and exercise progress. Together, we can make the world a healthier place. Are you still with me? Let’s Go!!

Uzoma.