First visit? Start here! Click below to read:

New to Optavia? Starting Optavia? Intro and Overview

If you haven't heard of Optavia , here's a brief overview. If you're considering Optavia , the first thing you need to do is cha...

Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts

Sunday, January 10, 2021

Exercise and/or Long Hours and Optavia

If you work out strenuously, or work long hours, you might have questions about how Optavia can and will fit into your life. Here are some guidelines. 



On adding extra fuelings:

If clients are going to be up for later hours, we do not recommend adding extra Fuelings, as this contributes extra carbohydrates and may take the client out of the fat-burning state. Instead, we recommend that clients either utilize the optional snack or 2-3 oz. of additional protein if staying up for later hours.

On skipping fuelings:

It is important that clients get in 5 Fuelings and a full lean and green every day. We do not recommend that clients skip Fuelings or any of their lean and green meal. Skipping any of these options could potentially inhibit a client’s weight loss results, as getting too low of calories can send our body into a conservation state.

On spacing fuelings: 

If clients start their day later than usual and feel that they’re going to have a hard time getting all of their Fuelings in for the day, we would recommend that they shorten their time intervals to get everything in (i.e. eat every 1.5-2 hours instead of every 2-3 hours). If a client feels that they are going to miss their 5th Fueling later in the day due to emergency circumstances, we would rather them double up on their last two Fuelings for the day than to skip a Fueling.

On longer days: 

For clients who are up for longer hours regularly (i.e. nurses or those who have shift work), we recommend they spread out their eating times to every 3 hours, split their lean and green meal into 2 portions, utilize the optional snack, and add an extra 2-3oz. of protein. If they feel this is not enough food or they find themselves hungry throughout the day, we could potentially switch them to the 4&2 plan. This plan would give them 2 lean and green meals to split into two portions.

On timing fuelings:

It is okay for clients to eat right before bedtime (including eating their lean and green meal right before bedtime), as long as they are physically comfortable doing so (unless they have a pre-existing medical condition such as acid reflux, which may prevent them from eating so close to bedtime).

Exercise info:

The Optimal Weight 5&1 Plan® is designed to only support up to 45 minutes of light to moderate intensity activity per day. We describe light to moderate intensity activity as something you can do while holding a conversation comfortably with someone, or as something that keeps your heart rate maximum under 65%. This may include activities such as brisk walking, gentle yoga, light resistance training, etc. If clients feel they are a bit more hungry on the days they do an activity that falls within these parameters, they can add an additional 2-3oz. of protein to their day. If the client is doing more activity than what falls within these parameters (whether in terms of intensity or duration), then we would have to switch them to a higher calorie program altogether in order to support that activity and see results.