In Phase 3 you should make the transition to a healthy lifestyle that will be comfortable with for the rest of your life.
Your weight loss program ends with your diet-after-the-diet and the Phase 2 diet diary. You have then lived a healthy lifestyle for quite a while and lost lots of weight!

Congratulations!

After you have reached your weight loss goal and kept that weight steady for at least a month, you’ll be well on your way to permanent weight loss.
But, there are still risks, especially if you have gained your weight back frequently after a diet. And if that happens too often, it can be very bad for your long term health...

...that is why we recommend to include another phase for at least 6 months...

...a transition phase towards a healthy lifestyle full of energy!

Use our Phase 3 diet diary template to track your healthy lifestyle transition phase, to cement your permanent weight loss effect!
Download it completely free as PDF by clicking on the link below! (Link opens new window)

Download the Phase 3 diet diary for your transition towards a healthy lifestyle!

What you should track during your transition towards a healthy lifestyle:

Unlike the first two phases ( the fast weight loss and diet-after-the-diet phase for permanent weight loss ), you should not feel that you are on a weight loss program during the third phase!

You should start living a healthy lifestyle and keeping you weight stable. The experience and knowledge that you have gathered during Phase 1 and 2 will make this no problem.

The two main goals of the Phase 3 diet journal are:

1.) Use the journal for at least 6 months as a design template for a healthy way of living that you can keep for the rest of your life.

2.) Use the journal as an early warning device to detect weight gain very early. As you still track the most important things, you will be able to identify the reasons easily.

The Phase 3 diet journal is kept very simple, as you should not feel like you are on a diet program anymore:

It has just one page with a box for each day and a general comment area where you should track additional things you feel are important.

Each day just has four lines where you should roughly keep track of the following:

1.) What kind of meals you had during the day.
Just write down the general idea, a line could look like:
omelet w. mushrooms / apple / Cesar salad / yogurt / steak w. vegetables

Be sure to focus on eating balanced meals. We recommend that you start using the food pyramid to select your meals.
And, be sure to always include "5 a day": 5 servings of vegetables/fruits a day.

2.) Your exercise routine of the day.
Of course in this phase you do not need to do exercise every day. However, develop an exercise routine that fits you and your schedule and that you can sustain for the rest of your life!

Try to include a good exercise session at least twice a week! Track what kind of exercises you did and for how long you did them. This will help you to develop your long-term exercise habits.

3.) The supplements you take each day.
Again, try to develop your habits. Based on your fast weight loss and diet-after-the-diet phase, you’ll know what works for you and what you are comfortable with.

We of course recommend that you continue long-term with the two "must-have" supplements:
Drinking half a gallon / 2 liters of water each day and taking a good multi-vitamin.

4.) What was the best thing that happened today?
Continue to track the best thing of the day. Doing this with your Phase 3 diet journal can help you to build a positive thinking pattern for life! Focus on the good things because there are many around!