Frequently Asked Questions and Hints Map

How fast can I lose weight?
Will my weight loss be permanent?
I've dieted before, how come it didn't work?
How do I keep my weight off?
Will I get any support from you?
How much exercise do I need to do? I can't ever seem to find the time.
How do I know what foods are good for me?
I get cravings for certain foods and how do I deal with my late-night snacks?
Is body fat loss different from weight loss? I always pay attention to my bathroom scale.
How do I regulate what is 20% and what is 80%?
How do I deal with food when I am away from home?
Can I renew the 12 Weeks support program as much as I want to?
What are your comments about "low carb" diets?
I don't feel very comfortable buying products online. Can I still purchase 12 Weeks products and services without being online?
I'm not sure what's right for me. How do I know what to do or purchase?
How do I know this will work?
When I decide to purchase on the products page...

How fast can I lose weight?

Your biggest weight loss victory will come when the weight you lose stays off. Recommended healthy levels of weight loss are about 1 pound per week for females and 1.5 pounds per week for males. You may find at first that your weight drops more quickly, but the majority of initial weight lost beyond a pound or two in the first few weeks tends to be just water. We all want results fast but weight lost quickly does not tend to stay off; in fact in such a case the tendency is to gain back more weight than was actually lost in the first place.

The changes you learn to make in the 12 Weeks Program are lifestyle based. By changing the way you eat and by increasing exercise, you will lose fat, not muscle. By learning how to live a healthy lifestyle that allows you to lose weight you will be making permanent changes. Your body will slowly adjust its weight to reach a healthy weight that is just right for you. So be patient. Focus less on the weight loss and more on the lifestyle change process. Before you know it the weight will come off. Remember, the more you focus on the weight, the slower the weight loss seems to be. The more you focus on the process, the faster the weight seems to come off.

Will my weight loss be permanent?

People who make changes in their lifestyles and in their emotional relationships with food have a much higher chance of maintaining their weight loss over time. Implementing changes takes time and practice over time solidifies changes. That’s not to say that you will never again struggle or feel urges to revert to old eating habits but it does mean that you will have acquired the tools you need to help you get back to the Plan when faced with struggles and temptations.

I've dieted before, how come it didn’t work?

Diets don’t work long-term. That’s why people regain the weight they lose while on diets. The statistics show that the majority of people regain their weight within a year and almost all regain their weight within 5 years. The reason why diets really don’t work is because the majority of them are not realistic. You just can’t live with them for an extended period of time. So, what generally happens is that you lose weight while actually on a diet and then when you have either lost the weight or you can’ t stand the restrictions of the diet any more, you go back to your original eating patterns without developing new winning eating behaviours. And of course your original patterns were what got you into trouble in the first place.

How do I keep the weight off?

In order to keep the weight off you have to have a plan that is both realistic and something you can live with. Making positive lifestyle changes and working to redefine your relationships with food are changes that, after awhile, feel good and “right.” You actually create a new foundation to work from and the changes last and last and last.

Will I get any support from you?

We know that support is crucial for change. Our 12 Weeks Program offers support programs for both exercise and healthy eating. We also have lifestyle coaching services.

Our lifestyle coaches will help you through the change process. They can help you work through the 12 Weeks Workbook and will work side by side with you as you move through the program. But equally important is the support you get in other areas of your life. It is important to know that some relationships in your life may become strained when you start to do things differently. Some people don’t like change and feel threatened by it. Make sure that you choose your support people carefully. They should be people who listen well and don’t judge or give advice.

How much exercise do I need to do? I can't ever seem to find the time.

More is better than less! The first step is to just start moving your body. Get active. Get up and move at every opportunity. The second step is to go to the next level: a regular ‘get fit’ program. Everyone’s program is different. A word of advice: Do what you enjoy. Don’t force yourself to do something you hate, and start out small. Find success and then step it up a little. Know that not everyone is a ”gym person.” You may choose to start a regular walking or running program on your own, or with a friend. If you do want to start a fitness program, make sure you have a trained fitness professional help you to design a safe program that is right for you.

12 Weeks offers online personal training services. This is a great way to fit and get expert advice, not to mention ongoing support.

Time is an issue for everyone. 12 Weeks is also about learning how to look after you. Finding time to get your own needs met can be a challenge, but this is a must. This is why your lifestyle patterns must change and you must “reprogram” your priorities. There is no easy way. Try to prioritize your day so that it includes at least 30 minutes to either go for a brisk walk/ run or to have a session at the gym. Remember, you will always be able to find excuses why you don’t have time for physical activity. You just have to schedule it into your day and make time for it.

So start to make you and your health a priority and make activity time available. You will find yourself more mentally focused, physically energized and emotionally stronger, making you more efficient and freeing up more time for YOU.

How do I know what foods are good for me?

Many of us have a pretty good idea about what food items make for healthy choices. The majority of dieters can write a book on eating well. The real key is putting it into practice.
You can check out our online Interactive Healthy Eating Index in our “Tools” section to determine exactly what you are eating.
Or, an easy way to do it is every time you are about to eat something, determine:

1. If it is a food that is actually going to contribute something healthy to your body.
2. How are you going to feel after you eat it, both physically and emotionally? Are you going to wish you had made a different choice or are you going to feel really proud of yourself?
3. Look at what you have eaten the rest of the day. You are so important that the majority of the foods you eat should be healthy and good for you.
4. Use leverage. Keep those goals and long term benefits in front of you at all times!

Working with a registered nutritionist/dietician is very helpful when it comes to designing a healthy eating plan that is going to help you achieve your goal. 12 Weeks offers online Nutrition/Healthy Eating planning. It’s an easy way to get the expert information that you need to help you get and stay on track.

I get cravings for certain food. How do I deal with my late night snacks?

Late night snacks are a habit. Late night snacks are usually less about being hungry and more about fulfilling an emotional need. Some people have reported feeling bored, empty and lonely or are so used to this habit that they don’t even know what they’re feeling as they snack. Watching TV at night is a ritual that often involves food. Avoid the TV in the evening or exchange the food behaviour for another positive pattern (try stretching). A helpful rule to follow is to not allow yourself to eat past 7:30 at night. If you are eating at night and know you aren’t hungry try to determine what need you are trying to fill. However, you shouldn’t go to bed hungry. If in fact you are actually physically hungry, have a small snack (a glass of milk or piece of fruit). That way, you will not struggle with feeling hungry all night. Remember “light at night.”

Cravings for certain foods sometimes might actually mean that your body is deprived of that food. Try to listen to what your body is telling you what type of food it might be. For example, if you’re foraging for sugar and cookies, you might be low in carbohydrates. Try some fruit or whole grain pasta.

Is body fat loss different than weight loss? I always pay attention to my bathroom scale?

As you will find in the 12 Weeks Program, scales can hold a lot of power. They can trigger many emotions, some positive but most negative and destructive. It is recommended that you weigh yourself as seldom as possible through the 12 Weeks Program. If you are truly motivated by numbers, then weigh yourself before you start the program and then once a month after that. We all know and can feel when we are either losing weight or putting it on. Try to choose an article of clothing to use as your benchmark. You know that if you are losing weight, it will fit better, andif you are gaining weight, it will feel tighter. This method of determining how you are doing is not at all complicated and is a lot less stressful than weighing yourself.

As far as the question of body fat loss versus weight loss goes, our weight can fluctuate daily and monthly, mostly from changes in the amount of water in our bodies at any given time. So, over the short term the scale is not a very accurate indicator of your progress. Body fat measurements are a more accurate measure of your progress. There are many different methods of determining your body fat level so please consult with a fitness and health expert to find a valid and reliable method.

How do I regulate what is 20% and what is 80%

Let’s face it: there is an issue of self-discipline here. You can’t eat everything that you want. You have to say no to “forbidden foods” most of the time. The 20% approach allows you to choose less healthy foods 20% of the time. That means that in a day, depending of course on what you have eaten already and what you will be eating later, you can have one small ”goodie.” But it is more or less a subjective decision.

You can also try the 80% - 20% method on a weekly basis. Have one or two small things in a week that are not healthy choices but that you really want. This tends to satisfy you and prevent you from feeling deprived, but at the same time keeps you on track and feeling good about yourself and your progress.

The best way to stay on top of this is to plan your meals!

How do I deal with food when I have time away from home? At work, or on vacation?

Your approach to lifestyle habits and eating needs to follow you wherever you go. It is part of your philosophy of living. How well you treat yourself is not dependent on where you are or if you are working or on vacation. Eating out of sync with your regular routine can be dangerous and is a slippery slope. Try to eat as closely as possible to how you regularly do. There are many choices that we can make in restaurants when ordering food. Watch the portion sizes. Often when eating in restaurants, we are served more that we would normally eat. Ask for smaller portions, share with someone or just choose to leave behind what you can’t eat. Our 12 Weeks online nutritionist can help you to make good choices when traveling or working if you are really feeling stuck.

Can I renew the 12 Weeks support program as much as I want to?

Yes, you can repeat the same program (i.e. online Personal Training support program) as many times as you like.

What are your comments about the “low carb” diets?

Any “diet” will assist you in losing weight. But to be effective they must also allow you to maintain good health and develop positive permanent patterns to keep the weight off.

In the case of the low carb diets, we are still waiting to see if they are fads or trends. It will be a long time before studies prove whether the low carb process works or not.
As a general statement, we eat too much and therefore we probably eat too many carbs (muffins, cakes, breads, rice, etc.). And as we know, when we take in too much food we gain weight! By that measure, if a food plan dictates that we take in less of some food, then that is probably a good thing. But, the more extreme low carb or no carb diets can cause internal organ dysfunction, extreme shifts in weight and are considered generally unhealthy.

All this information leads back to the same answer for weight loss: Eat less, follow the “80-20” rule, move more and change your patterns and behaviours.

I don't feel very comfortable buying online. Can I still purchase products and services from 12 Weeks?

Yes, although we are a very secure site, we recognize that some of you are more comfortable providing us your personal information over the phone or on paper.
You are welcome to do so by phone, fax or even send us your order through good old-fashioned snail mail.

Click on “Products.” Choose what you want. Click the “Purchase” option corresponding to that item. Agree to the terms of use and then make your order through the Purchase page.

I'm not sure what;s right for me. How do I know what to do or purchase?

Give us a call at 1-604-986-2348 and we will be happy to discuss your specific goals and issues with you.

How do I know this will work? I have not been very successful in the past for losing my weight!

There are no guarantees. You must be honest with yourself and be ready to change.

That is why we put together the WellAware System on the 12 Weeks website. This is the first stage toward positive change, so you can determine your level of health risk and your readiness to change.

When I decide to purchase on the Products page, I have to go through the “Terms of Use” and determine how to order (fax, online, etc.) on the “Purchase” page and then I have to go through the order process online again choosing the program I would like. Why do I have to do it again?

Welcome to technology! The Products page and the support tabs provide you with your website navigation choices. Everyone has to go through that process in order to get to the Purchase page, at which time you can purchase online or the old fashioned way. So if you purchase by phone or fax, then at that point you are done. But if you choose to buy online, then you have to go through the online purchase process which ultimately saves you time but makes you go through another quick step on the way to purchasing your 12 Weeks product or service.