By now you understand the DAMY Lean approach and most likely are feeling comfortable with the guidelines. You might even think, “yes, I could do some form of this lifestyle forever”. 

This is a good sign but I assure you through the course of this program and your time on the DAMY Lean there will be challenges. You need to be prepared (we will cover many in the next module). There will be times when you need to restart. There will be events to throw you off track, moments of significant cravings, lapses in judgement and, of course, there will be frustrations.

You will need a way to forgive yourself, to not take this program/this journey too seriously and a way to know how to take care of your body through nutrition and exercise long-term.

The absolute best way to accomplish each of these is to simply restart the DAMY Lean principles automatically – to reset, regroup and go forward confidently.

The principles of this program are for life. It’s a way of eating. It’s a way of living. It’s a way of being in this world that’s conducive to a healthy body and mind. You can eat this way forever and be very healthy and lose weight (until you reach your natural state).

You can also have times where you fall off of this program and jump right back on without completely sabotaging the results you had gained prior. It isn’t like other weight loss programs where you can gain 5lbs the day you attend an event. It’s easy to jump back on to and immediately effective again once restarted.

How to immediately reset your program.

Now, when we say jump back on we simply mean to follow the basics of the program starting with the next meal, the next morning, or the next opportunity.

The core principles of the DAMY Lean and the essentials to revert back to after an off day can be found in the section on the portal titled – the basics. See below for a brief overview.

The Basics:

If you are just starting today or have been on the DAMY Lean for a while (and have simply fallen off for any reason) here’s what you need to do:

1) First lets adopt the mindset of – we are moving forward today. Today is a new day, tomorrow is a new day. Lets act in forgiveness of ourselves and focus on this moment and what our next meal and our next positive action will be and then, finish with, visualizing our best self. In other words, seeing ourselves feeling lean, tight and light after a great day of eating, a positive mindset and a great workout.

In taking these steps we are simply setting our mind set up for success starting now. Success comes from a clear, positive mindset. The way to achieve this clear, positive mindset is simply to adopt it confidently using these principles.

• Moving forward requires you creating a mental boundary between now and what you’ve been through.
• Staying in the moment requires you to know that you have an option to make a good or a bad food choice or exercise decision now.
• Visualizing your best self simply means knowing your future is positive and your goals are attainable through this program.

2) The second step in starting this program or simply getting back on track is fasting for 13 hours tonight. After dinner do not eat until breakfast.

This is something you can use anytime when you feel like you’ve gone off track. Just know that when dinner is done you’re going to take 13 hours off from food and have a healthy breakfast. It’s one of the healthiest things you can do for your immune system, for hormone regulation, for your mind, for your energy and of course for your weight loss.

Intermittent fasting is easy, effective for weight loss, free and can be used (13 hour version) daily.

3) Plan, plan, plan. Next we need to decide what our next meal will be. Take a quick glance at your chart and see which meal is next and what the proper combination should be.

Here’s a quick breakdown:

• Breakfast: protein, carb, fruit/veggie
• Lunch: protein, carb, fruit/veggie
• Dinner: protein, veggie, fat

No matter what meal is coming up decide now what you will be eating and plan to stay within the portion recommendations for that food combination. Remember that for most the carbohydrate portion size should be 1/2 cup cooked or 1 slice (this is the most important portion size).

With these three actions you are now back on track. That was easy, right?

If you thought so lets add fitness into the mix. If you are starting today or have falling off track no worries. This next step will give you the added boost you need to jumpstart your weight loss.

Here it is:

Leave your house and walk for 15 minutes. Turn around and walk home. A 30 minute walk is all you need to get back on track. With this one action you can get your fitness routine on the go and knock a steady state off your weekly goal list.

You are back on track! It is that simple.

We all have times where we lose focus, can’t achieve the meal combination recommendations or indulge in an extra treat. We shouldn’t punish ourselves for it. On the DAMY Lean you never have to.

Jump right back on track today using this guide and if you need a more detailed approach head over to The Basics section of the Portal for more info.

Welcome back.