The first 3 days are very important and can be difficult for some. So please use the following resources to make sure you are set up for success.

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1 Dear Client, Welcome to the TSFL Weight Management Program featuring the BeSlim Lifestyle program and Medifast meal replacements. As your Health Coach, I will be here to support you, encourage you, answer questions and let you know about tips and ideas to make your program more effective and more enjoyable. The first 3 days are very important and can be difficult for some. So please use the following resources to make sure you are set up for success. Before Your Food Arrives Setting Yourself Up for Success Read this entire document and implement the tips Take a before picture Find a weight loss buddy for additional support When Your Food Arrives Getting Started Read the Quick Start Guide carefully. This will be your bible. Participate in a support group each week that you can: Monday Night Nurses Call or Live Meeting Weigh yourself 2-3 times per week. Track your progress online at Remember to reorder on week three and ask about our preferred client savings programs. REMINDER: This program is been clinically proven. If you are not losing at least 2-5 lbs per week comfortably... call me immediately. Something is wrong and we need to make an adjustment. Committed to your success! Health Coach: Aurelio (Leo) Ramos ID# Phone: (858) leo@bodymindsuccess.com Websites:

2 Getting Into Fat Burning State You probably have questions about what happens to your body when you are on the Take Shape for Life program. This article will help you understand how the weight loss program improves your health, while you lose weight quickly and safely. Staying in the fat burning state is part of the magic that makes Take Shape for Life so effective and allows you to lose 2-4 lbs per week. It also provides many other benefits like eliminating hunger, helps maintain high energy levels and prevents muscle loss. How Does It Work? By eating Medifast low calorie, portion controlled meal replacements every three hours you stimulate your metabolism while simultaneously creating a gap between the calories needed and those consumed. The nutritional profile of the meal replacements are: low calorie (90-150), low fat (5%), rich in vitamins, minerals and fiber and have an equal ratio of protein (45%) and carbohydrate (50%), however the carbs are low glycemic which help keep blood sugars balanced. Following this protocol, after about three days your body switches over from glucose (sugar) and amino-acids (protein) as primary fuel sources and begins to metabolize stored fat at very high rates. Research on programs such as Take Shape for Life indicates that fat burning does not cause physical harm, especially at the mild level that exists in this program. Instead, your body s fat burning remains just high enough to provide energy while allowing the muscle tissue to remain untouched and unharmed. Keeping you body in a state of fat burning is much healthier than the alternative of being overweight. Falling Out of the Fat Burning State Eating even small amounts of the wrong foods may be the body's biggest hindrance in achieving the state of fat burning. Consuming carbohydrate foods releases insulin and forces the body to return to using glucose for energy instead of fat stores. While weight loss is still possible, eating items not approved (see Quick Start Handbook for details) decreases the results and comfort that comes from being in the fat burning state. Any carbohydrate foods (bread, pasta, potatoes, alcohol, fruit or fruit juices and some vegetables) will disrupt the delicate balance of nutrients, decreasing your state of fat burning and jeopardizing its effects and the your likelihood of staying on the program. As little as one half a slice of bread or about fifteen grams of carbohydrate can shift the body's choice of fuel away from the fat stores and back to glucose. For some people, going out of fat burning for one day can cost up to a week of weight loss progress. One must remember that Take Shape for Life puts the body into a very specific metabolic state that causes it to react much differently than when on a food-plan diet. If it is impossible to refrain from food, eat a protein choice, such as meat, eggs, milk or cheese. While this will increase caloric intake, it will allow the body to remain in a state of fat burning, which will prove less detrimental to the program and longterm weight-loss goals. Getting Back Into Fat Burning Although it may take up to 3 days properly following the program to get back into the fat burning state, most people find it is easy to do. The best advice is to learn from your mistakes, remind yourself why you are doing this and then get right back on program. If you need help or motivation, call your health coach or join a weekly support call. Whatever happens, make sure you always take the proper amount of supplements each day. Also, remember that training your body to burn fat is the ultimate goal. It will help keep up energy and protect muscle tissue. Work hard at staying within the boundaries of the Take Shape for Life program and allow your body to remain in a state of fat burning and to do its job so that your goals may be reached.

3 Do's and Don'ts While on the Take Shape For Life Program 1. Make sure you have your first meal replacement within 30 minutes of waking to fuel your body and start your metabolism. 2. It is not about 5 and 1 but rather eating every hours you are awake. Never go over 4 hours without having a meal replacement. 3. Do not eat any extra carbohydrate foods! Just one slice of bread, piece of fruit or drink of alcohol can take you out of fat burning mode (the state at which your body burns stored fat as energy). Once you are out it usually takes 3 days to get back in and you will lose the benefits which include rapid weight loss, increased energy, decreased hunger, reduced cravings and minimal loss of muscle mass. 4. Drink a minimum of eight glasses of water per day. We can not emphasize this enough! Use lemon, cucumber, herb tea, Medifast Infusers or other sugar-free flavoring for variety if needed. "The amount of weight you lose is in direct proportion to the amount of water you drink." 5. Use the "free foods" as snacks if needed. Celery (up to 3 stalks), bouillon, Medifast crackers or soy crisps, diet drinks, a small green salad, dill pickles, sugar-free jello etc. It is a good idea to have bouillon or dill pickles daily to replace electrolytes. Note: Snacks do not count as one of your meals. 6. Additional supplements. We strongly recommend taking Medifast Omega 3 Fatty Acids (EPA and DHA), 1-2 servings of bullion or 1-2 dill pickles daily to replace electrolytes. To prevent dry hair, skin and nails take 1000 micrograms of Biotin or a B-Complex. If you are prone to constipation use a sugar-free fiber (Citrucel, Metamucil, psyllium husk). 7. Find a buddy. In addition to me, your health coach, having others working on a healthy lifestyle can make all the difference. Consider family, friends, co-workers or church members. 8. To keep your weight off, follow our Be Slim Lifestyle Program. Over the next few weeks we will work on integrating the 6 simple habits of health into your everyday routine. 9. Exercise during the first month. If you are not currently exercising regularly, it is best to wait 3-4 weeks then we can begin gradually increasing your exercise routine. Walking is a great way to start. If you are currently exercising, it is important to cut the intensity in half, keep it under 40 minutes and have an additional shake and bouillon on that day. 10. Take advantage of the FREE support we offer. Weekly conference calls (schedule and phone numbers included in Quick Start Guide), individual coaching and weekly weigh ins, the online support, educational books, CDs DVDs. Try them all. Then as your heath coach, I'll help you determine the best mix of support tools to fit your needs.

4 Tips to Help You Adhere to the Take Shape for Life Program For some people the first few days on the program can be the most difficult. Once in fat burning state, it will become much easier. The longer that you strictly adhere to the Take Shape For Life Program the more momentum you will have. One of the easiest ways to change your behavior is to change your environment. Below are some suggestions that will improve your ability to adhere to the program: Remove any temptations you may have in your home, kitchen, office, or car. Try to control your environment before it controls you. Throw out, donate or use up food not allowed on the program. Set up your support systems (Attend meetings, call your Health Coach, join our conference calls (see list below), find a weight loss or walking buddy). Plan ahead. Having and knowing when your next meal replacement is to be taken is critical. Carry a few extra Medifast meal replacement with you at all times so you do not find yourself without health food options in unexpected situations. Ask family members to snack/eat as little as possible around you and to support you on the program. Avoid social situations that center on food, at least in the initial few weeks. The sight and/or smell of food may be a strong stimulus for eating. Be aware if you are truly hungry or craving for emotional reasons. Engage in activity that is incompatible with eating whenever you feel the psychological urge to eat something. Your urge to eat will pass quickly. Drink water when you are hungry. Approximately 40% of the time we mistake thirst for hunger. Try to stay out of the kitchen as much as possible, except to prepare your meals. Try various recipes using different flavorings and extracts to add variety to your diet. (Refer to the recipe book or ask your health coach for ideas) Don't expect perfection while on the program. We all experience small slips and lapses along the way to success. If you experience a small lapse, analyze the factors that triggered your overeating, learn from them, and plan better for the future. You should continue to feel good about yourself and what you've accomplished and move on towards your goal. Maintain a positive attitude. Negative thoughts will hinder your weight loss efforts. After 3-4 weeks on the program, engage in exercise on a regular basis (start with 3 times per week). Exercise increases your metabolic rate and muscle mass, ensures faster weight loss, helps maintain weight loss, controls appetite, decreases stress, and improves your sense of well-being. Remember to reach out! Call your Health Coach or your buddy if you feel like you need a little boost! Additional Support Free Online Support System: Go to and sign up for your free account. Here you will find tracking tools, food and exercise journals, chat & message boards, articles recipes and tons of resources. Recommended Support Books: Dr. Andersen s Habits of Health A Complete Guide to Healthy Living or The Secret is Out (Medifast book that comes with new Be Slim orders). Both can be purchased from TSFL at

5 QUICK START CHART Phase 1 Achieve Optimal Health with the Take Shape for Life 5 & 1 Plan Eat any 5 Medifast meals each day (shakes*, oatmeal, soups, chili, drinks, puddings, bars, and much much more), plus one low-calorie "lean & green" meal. * Medifast 55 Shakes are recommended for women, not currently exercising. Medifast 70 Shakes are recommended for men and physically active women. Cost of Medifast Meals Per Day? Approximately $10.00 per day, or equal to or equal to or less than your average daily cost of groceries CHECK LIST FOR SUCCESS Write your goals, commit to them, take action and stay focused. Plan your day. Eat 6+ meals each day, even if not hungry. Select any of the Medifast Meals. Start your day with a Medifast breakfast within 30 minutes of waking. Drink 6-8 glasses of water per day. No alcohol. If you're not currently exercising, don't begin a new program for the first few weeks of weight loss. If you're currently exercising, you may continue but reduce intensity and length and listen to your body. Once your body adapts, you can gradually build back up. Call your Health Coach when your products arrive. READ THE QUICK START GUIDE that comes with your order! Ask your Health Coach about upcoming informational seminars. Order online at Phase 2 Follow the Take Shape Prescription for Life and Keep the Weight Off!** BeSlim with Take Shape for Life, by eating well, exercising and maintaining your weight with Medifast meals. Follow the BeSlim Philosophy! Breakfast every day! - High quality fuel, such as our delicious Medifast oatmeal, cappuccino, or chai latte, is essential to start your day right. Exercise - Continued exercise increases metabolism, provides strength, flexibility and mental clarity. Support - Your Health Coach is here to help you reach & maintain your goals, providing the coaching, tools and caring support you will need along the way. Low-fat meals 5-6 times a day - Eating frequently, controlling portion and total calories, especially those from fat, are critical for success. Individual Plan - Create an individual plan to help you achieve Optimal Health & build the skills & strategies you need to cope with modern life. Monitor - Weigh yourself on a regular basis to maintain optimal weight. Catch it before it becomes a challenge! Simplify your life when you sign up for our BeSlim Club. Ask for details. Channels of support available to you: Support in Motion 24-hour online support Doctor Support Call (Interactive) Wed. 8:30-9:00pm (EST) (646) enter pin: 0971# Maintenance Call (Interactive) Wednesday 8:00-8:30pm (EST) (512) enter pin: 77421# Your Health Coach: Health Coach: Aurelio (Leo Ramos) ID #: Nutrition Support: (800) Monday-Friday 9:00am-5:00pm ET nutritionsupport@tsfl.com Take Shape for Life Call Center Mon. Fri. - 8:00am - 10:00pm (EST) Saturday 8:00am - 6:00pm (EST) Sunday 12:00pm - 6:00pm (EST) (800) Nurse Support Call (Interactive) Monday 8:30pm - 9:00pm (EST) (646) enter pin: 0971# Phone: (858) leo@bodymindsuccess.com