Get Groceries the Smart Way

Small Changes Groceries…the Easy Way

Before You Go

  1. Take a close look at your menu options and plan for how often you will have each option in the next two weeks.
  2. Look at your calendar and plan for any events or holidays.
  3. Use the Flexcipe multiplier to alter the recipes for the number of people you are cooking for. If you have any questions about ingredients to buy, don’t hesitate to reach out to your Change Coach.
  4. Make a detailed list.
  5. Eat something! Don’t go shopping when you’re hungry. Then, the most critical part comes- make a detailed list and stick to it! When you go to the grocery store, buy only what is on your list. Don’t go shopping when hungry, and bring an accountability buddy with you if that would help.

At the Grocery Store

  1. Remember rule #5? Be sure to eat something before you step into the grocery store.
  2. Buy only what is on your list (being full helps a lot with that).
  3. If you think you’ll have trouble sticking to your list, bring an “accountability buddy” to help you stick to your list.

Get Your Tools Ready

Tools Required to Follow the Program


Tools Recommended to Follow the Program

How to Take Measurements

Taking your Weight

1. Weigh yourself at the same time of the day. Morning is preferable.
2. Use the same scale each time you weigh yourself.
3. Use same clothes or same level of undressing each time.
4. Place weighing scale on solid, flat surface. Weighing scale placed on a carpet or uneven surface could give inaccurate reading.
5. Keep in mind, old weighing machines or dying batteries could give misleading numbers.
6. Step on scale, hold yourself steady, and note down your weight.
7. Repeat this process two or three times to be sure of the number.

Taking your Waist Measurement

1. For accurate and consistent reading, measure yourself; do not let anyone else measure you.
2. Stand erect, preferably no clothing on measurement area.
3. Place the tape around your waist at the level of your belly button and wrap around firmly but not too tight to squeeze skin. Note the measurement in inches or centimeters (but be consistent each time).
4. Note that some fluctuations can occur on the days when stomach is bloated due to gas.

Taking your Hip Measurement

1. For accurate and consistent reading, measure yourself; do not let anyone else measure you.
2. Stand erect, preferably no clothing on measurement area.
3.Place the tape around hips around the widest part.
4.Wrap around firmly but not too tight to squeeze the skin.
5.Note the measurement in inches or centimeters (but be consistent which one you record each time).

Measuring your Body Fat Percent

1. Each machine is different, so carefully note and follow manufacturer’s instructions.
2. Measure at the same time of the day, preferably in the morning, after passing urine.
3. Measure with the same clothes or same level of undressing every time.
4. Make sure the machine is set to right gender (male / female) and age – otherwise, this can give huge errors.