Here’s how to begin your journey toward achieving and maintaining a healthy weight.
RESULTS START HERE
Choosing to become a healthier, happier you is the first step on a new journey. Along with your Herbalife Nutrition Independent Distributor, this simple guide will help you through the early stages of achieving your healthy weight. Key elements include:
- How to start a healthy, active lifestyle
- Self-empowerment
- Long-term weight management
SUPPORT WHEN YOU NEED IT
It’s your journey, but you’re not in it alone. Your Distributor gives you one-on-one coaching, support, expertise and motivation when you need it. They’ll be with you every step of the way. If you need anything, all you have to do is ask.
YOUR GUIDE TO HEALTHY WEIGHT LOSS
STEP 1: Basics of weight management
First, let’s talk basics. If you eat more calories than your body burns each day, you’ll gain weight. If you eat about the same number of calories, your weight should stay relatively stable. If you eat fewer calories than your body burns (or expend extra calories through exercise), you should lose weight.
HEALTHY WEIGHT LOSS
Losing 1 to 2 pounds per week is generally considered a safe rate of weight loss. To do so, you need to create a deficit ranging from 500 calories per day (to lose a pound per week) to 1,000 calories per day (to lose 2 pounds per week). For example, if you cut your daily calorie intake by 250 calories and increase activity so that you burn an additional 250 calories, you’ll create a deficit of 500 calories, and weight loss of about a pound per week would be expected. The greater the calorie deficit, the greater the weight loss.
MAINTAINING YOUR RESULTS
Once you reach your target weight, your Herbalife Nutrition Independent Distributor will help you adjust your plan so you can maintain your new weight. This means you’ll want to avoid the foods or eating habits that caused the weight gain in the first place. Remember, for weight maintenance, the number of calories eaten and the number of calories burned each day should be about the same. If you find that you’re gaining weight, your Distributor can provide support to help you get back on track.
EASY PORTION CONTROL WITH FORMULA 1
For a convenient and delicious way to cut calories, we suggest replacing two meals a day with an Herbalife Nutrition Formula 1 shake and eating a balanced third meal, along with appropriate snacks. To maintain your weight, replace one meal per day with a Formula 1 shake and eat two well-balanced meals. When prepared correctly, our shakes take the stress and guesswork out of calorie counting.
STEP 2: Prepare for change and find confidence
We all have our own reasons for wanting to lose weight. Maybe you want to do it to stay in good health, or maybe you just want to look good for that upcoming vacation or wedding. Maybe you just want to feel better overall.
We recommend that you take time with your Distributor to develop your own personalized approach. With your Distributor, you can choose a specific date to start. It can help you commit to your plan and mentally prepare for your weight-loss journey. Many people will choose the beginning of a new week or a new month, but it’s really up to you.
FINDING CONFIDENCE
Having the tools and support you need can help give you the confidence to reach your goals. Remember, you’ll have the support of your Herbalife Nutrition Independent Distributor every step of the way.
Planning + Preparation = Progress
STEP 3: Your personalized protein target and meal plans
Once you have met with your Herbalife Nutrition Independent Distributor and made a realistic, achievable goal, it’s time to make a meal plan.
MEAL PLANS
Our meal plans are simple and easy, with calorie counts built in. They are designed to help you consume the right amount of protein and other nutrients each day to meet your needs. Here’s how to choose the best meal plan for you and your goals.
#1 MEAL PLAN SELECTION TOOLS FOR WOMEN AND MEN
These charts will help you quickly determine your suggested meal plan – based on your height and weight – to match your individual needs for protein and calories. Select your height and weight on the chart below.
Based on your current height and weight, choose Plan A, B, C or D. The colored dots in these charts match with each type of meal plan on the next page.
#2 THE SUGGESTED MEAL PLAN: A, B, C OR D
Each meal plan (A, B, C and D) has three options: Daily Nutrition, Weight Loss or Weight Gain. Once you reach your goal, you may switch over to the Daily Nutrition option.
TO LOSE WEIGHT, follow the Weight Loss option of the recommended meal plan. It will deliver the recommended amount of protein, but with fewer calories to promote weight and fat loss when coupled with an appropriate exercise program. This option replaces two meals per day with a Formula 1 shake. Breakfast is the ideal meal to start because it’s the first meal, and typically people do not eat sufficient protein in the morning. Alternatively, you may replace lunch and/or dinner instead.
TO MAINTAIN WEIGHT, follow the Daily Nutrition option of the recommended Meal Plan. This option will deliver proper protein and calories to help you maintain your weight when coupled with an appropriate exercise program. This option replaces one meal per day (breakfast) with a Formula 1 shake.
FOR WEIGHT GAIN, supplement the Daily Nutrition option with additional Formula 1 shakes, up to three total shakes per day.
Note: You should follow the plan for two weeks, evaluate your progress with your Herbalife Nutrition Independent Distributor and then discuss any adjustments.
The Formula 1 shake recipes that are recommended with our meal plans have about 250 calories and about 20 grams of protein.
Formula 1 can be mixed with milk or soy milk, or with water and Herbalife Nutrition Protein Drink Mix, to create a delicious shake that can replace two meals a day as part of a weight-loss plan. A meal replacement shake provides the nutrients that you need to consume every day without unwanted calories, fats, salts and sugars.
In order for Formula 1 shakes to be filling and satisfying, they need to be prepared properly. This will ensure that they provide balanced nutrition as well as adequate protein and calories for proper hunger management.*
ENHANCE YOUR FORMULA 1 SHAKE
To meet these protein and calorie guidelines, we recommend adding a serving of fruit or vegetables to one of these following basic blends. If you add fruit, remember to add the calorie value of the fruit to these totals.
• 2 scoops of Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix
• 2 scoops of Herbalife Nutrition Protein Drink Mix
• 8 oz. of water
CALORIES: 200 | PROTEIN: 24 g
• 2 scoops of Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix
• 8 oz. of milk (nonfat, low-fat or soy milk)
With nonfat milk – CALORIES: 170 | PROTEIN: 17 g
For a thicker shake, add 3 to 5 ice cubes and blend at low speed for a few minutes.
You can ask your Herbalife Nutrition Independent Distributor for additional Formula 1 shake recipes.
NEED MORE PROTEIN?
Protein is important to help build and maintain muscle mass, and can help control hunger. If you need more protein, Protein Drink Mix can be mixed with a Formula 1 shake for a total of 24 grams of protein or enjoyed as a snack with 15 grams of protein per serving. Herbalife Nutrition Personalized Protein Powder can also be used to boost the protein content of Formula 1 shakes or other foods, such as yogurt, oatmeal and soups. Each tablespoon of Personalized Protein Powder has 5 grams of protein and 20 calories.
HAVE YOU HAD YOUR SHAKE TODAY?
With so many Formula 1 flavors and recipes to choose from, it’s unlikely that you will get bored. When people do become tired of drinking shakes, it is often because they are trying the same flavor day after day, or they aren’t making any healthy additions to their shakes (like fruit or vegetables). You can also change up the texture or temperature of your shakes. Make shakes thicker by adding ice or chia seeds, or using frozen fruit. Or, try a warm shake – mix two scoops of Formula 1 with a few tablespoons of water or milk in a coffee cup until smooth. Heat a little less than 8 ounces of water or milk in the microwave or in a small pot on the stove until warm. Gradually add the warm liquid to the mixture in the cup, stirring continuously.
LOTS OF FLAVORS TO CHOOSE FROM
Experiment and try new Formula 1 flavors from time to time. You can even mix two flavors (one scoop of each flavor) to come up with even more combinations, or mix in other healthy additions like fruit, greens, nut butters or yogurt. (And don’t forget to include the calorie value of your add-ons when you calculate your daily totals.)
EXPERT TIP:
In addition to shakes, Formula 1 Nutritional Shake Mix can be used in recipes for many different delicious and nutritious versions of foods such as pancakes, muffins, puddings, pies and flan.* We encourage you to get creative.
STEP 5: Start your exercise program
Regular exercise is important for good health, weight management and well-being. Embracing the habit early on can lead to long-term success.
At a minimum, we recommend a program that includes at least 30 minutes of cardiovascular exercise (that which increases your heart rate, such as brisk walking or jogging) on most days of the week, strength training (to build and maintain muscle mass) at least twice a week, and regular stretching.
However, if you are new to exercise, you should avoid strenuous activity for the first month. Instead, we recommend something low impact, like walking on a flat track, dirt pathway, grass or pavement for five to 10 minutes per day – eventually working your way up to 30 minutes. Work with your Distributor to set the best plan for you.
BALANCE NUTRITION WITH EXERCISE
Sometimes, people join a gym and find that they are not losing weight. This is often because they overeat to compensate for their workouts. Their thinking seems to be, “I burned off all those calories, so I deserve a treat!” But most people overestimate the number of calories they burn when they exercise, and also underestimate the number of calories that they eat. Sticking to your meal plan combined with getting enough exercise will help improve your chances of success.
STRIVE TO BE IN BETTER SHAPE
While fat patterns are genetic to some extent, you can work to achieve your best personal shape. Many people find it helpful to take a photo at the beginning of their weight-loss journey so they can see their progress along the way.
Once you get in the habit of daily exercise, you’ll be enjoying the benefits of a healthy, active lifestyle.
VARIETY = FUN
STEP 6: How to use our products
Herbalife Nutrition products support a variety of health and nutrition goals and needs. Because yours are unique, it is important that you work with your Herbalife Nutrition Independent Distributor for a recommendation of products that fit your personal plan. After you start, check in with your Herbalife Nutrition Independent Distributor regularly to discuss any changes as you make progress.
FORMULA 1, PROTEIN DRINK MIX, PERSONALIZED PROTEIN POWDER AND PROLESSA® DUO
Herbalife Nutrition Formula 1 Healthy Meal Nutritional Shake Mix is designed to be mixed with 8 ounces of nonfat milk or soy milk for a healthy meal that provides an ideal balance of protein and nutrition. However, many people prefer to make their shakes with a combination of Formula 1 and Protein Drink Mix mixed with water.
When mixed with water for a protein snack, a serving of Protein Drink Mix provides 15 grams of soy protein along with 24 vitamins and minerals. A shake made with one serving of Formula 1, one serving of Protein Drink Mix and water has 24 grams of protein and 200 calories. And with so many flavors of Formula 1 and several flavors of Protein Drink Mix to choose from, a wide variety of shakes can be made.
Another way to boost your protein intake is with Personalized Protein Powder. One tablespoon has 5 grams of protein and 20 calories and can be added to Formula 1 shakes, yogurt, oatmeal or even soups! Remember, protein is important for building and maintaining muscle mass and can help control hunger.
You can also add Herbalife Nutrition Prolessa® Duo to one of your shakes. Prolessa® Duo supports weight loss with two clinically tested ingredients: conjugated linoleic acid, which helps decrease body fat,* and a blend of oat and palm oils to help reduce calorie intake and provide a feeling of fullness.* To use Prolessa® Duo, make Formula 1 shake as usual, then blend a scoop of Prolessa® Duo for an additional five to 10 seconds. Use once a day.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
TEA
Herbalife Nutrition Herbal Tea Concentrate has just five calories per serving and contains caffeine (85 mg per serving), which can jump-start your metabolism and provide a boost to help you feel revitalized. You may also enjoy Herbalife Nutrition N-R-G Nature’s Raw Guarana Tea Mix, which is a blend of guarana, orange pekoe tea and lemon peel. It provides less caffeine (40 mg caffeine per serving) than Herbal Tea Concentrate, but enough to provide a gentle pick-me-up with zero calories. Drinking several glasses of tea every day can help you take in the recommended six to eight glasses of water per day. Note: A healthy adult should limit caffeine intake to about 200 mg per sitting or 400 mg per day.
ALOE
Herbalife Nutrition Herbal Aloe Concentrate makes a light, refreshing beverage when added to water. The aloe may support healthy digestion, nutrient absorption and intestinal health. If you have difficulty meeting your fluid needs every day, Herbal Aloe Concentrate can really help.
FIBER Although we recommend that adults eat at least 25 grams of fiber daily, most of us only eat about 10 to 15 grams. Our meal plans include plenty of vegetables, fruits and whole grains, which can help meet fiber needs. Since many people may still fall short of their minimum fiber intake, we recommend adding one scoop (containing 5 grams of fiber) of Herbalife Nutrition Active Fiber Complex once or twice a day to any beverage, including Formula 1 shakes. The blend of soluble and insoluble fiber promotes regularity, and also supports the growth of friendly intestinal bacteria. Using fiber as part of a balanced diet can also help support weight management.
STEP 7: Be part of the community
Millions of people just like you have found a community with Herbalife Nutrition. Here are a few personal stories.
Herbalife Nutrition Customer Success Story: Amy
“I joined Herbalife Nutrition because I was at a point in my life where I needed a change.”
– Amy, Herbalife Nutrition customer
Amazing things can happen when you get out of your comfort zone – just ask Amy. When she realized that her sedentary nine-to-five desk job was impacting her lifestyle, she knew she had to do something to get moving. She began to visit an Herbalife Nutrition Club® where she not only gets an amazing workout, but is part of a welcoming and supportive community. Now, she goes about four times a week, and has even completed triathlons and 5K runs with her Herbalife Nutrition Independent Distributor, Melissa.
Another change? She starts her day with a Formula 1 shake and a cup of Herbal Tea Concentrate. She loves knowing that she’s getting the nutrition she needs, and, because the products are convenient to use, it’s a habit she’s happy to continue. She says, “What I love about Herbalife Nutrition is that it’s not just about these products. There’s a real sense of community around it. Having that one-on-one coach to support me makes all the difference.”
Herbalife Nutrition Customer Success Story: Brian
“The first time I was invited to an Herbalife Nutrition Fit Club, I immediately felt the positive energy and sense of community.”
– Brian, Herbalife Nutrition Preferred Member
Sometimes, you come across something you didn’t even know you were looking for. After years and years of struggling with his weight and trying different weight-loss methods, Brian turned to Herbalife Nutrition. He signed up as a Preferred Member, with excitement to try the products at a discount and learn about the importance of good nutrition and exercise. And, he found so much more than that in the powerful support network at his Herbalife Nutrition Fit Club.
“I love coming here because we all have the same goals. We all have the right mindset and we all want to get fit and just be healthy. Everyone here is really sincere and genuine. They just encourage me all the time. They make me feel welcome,” he says. He credits the community, coaches and his workout partner with keeping him motivated to exercise every day and helping him reach his fitness goals.
STEP 8: Track your progress and stay in touch
The support of your Herbalife Nutrition Independent Distributor is an essential part of your weight-loss journey.
Staying connected with your Herbalife Nutrition Independent Distributor helps you to stay on track, and gives them the opportunity to address any concerns right away.
They may suggest a weekly weight check-in and discussion to help keep you accountable.
