Golo Meal Plan: 7 Days of Recipes

Updated on September 24th, 2024

The Golo meal plan is intended to promote safe, healthy weight loss and improve overall wellness. Golo is the name of the company that promotes this diet — which specifically addresses insulin in the body and its effect on hunger, cravings, and fat burn. The Golo meal plan is designed to go with the company’s proprietary supplement, called Release. Regular exercise is also a key part of the program.

Here, I’ll share some key features and benefits of the Golo diet, a.k.a. the Golo Metabolic Plan, plus a sample meal plan with recipes. Use this guide to understand what’s involved in the program before you spend your hard-earned dollar on Release. You might even try this diet for a week, to ensure it suits your lifestyle before you outlay any cash.

If you decide to buy Release, your purchase gives you access to Mygolo, an online hub of resources for dieters, including meal plans and recipes.

What’s Release?

Release is the name of the supplement that goes with the Golo diet. You can purchase it at Golo.com. The current pricing options for Release are:

• 1 bottle with 90 capsules: $59.95
• 2 bottles with 180 capsules: $99.90
• 3 bottles with 270 capsules: $119.85

Note that a 90-capsule bottle will probably last you a month or so, since you’ll take one capsule with each meal.

Ingredients in Release

Release includes these ingredients:

• Organically bound, chelated minerals Zinc Bisglycinate, Chromium Nicotinate Glycinate, Banaba Leaf Extract and Rhodiola Rosea
• Magnesium (chelated dimagnesium malate)
• Berberine
• Salacia Reticulata Extract
• Gardenia Jasminoides Fruit Extract
• Apple Polyphenol Fruit Extract
• Myo-Inositol

According to Golo, there are hundreds of published, independent experimental studies that support the safety and efficacy of these ingredients.

Tenets of the Golo meal plan

The goal of the Golo meal plan is to regulate the body’s insulin levels. Insulin plays a major role in your metabolism. Changing levels of this hormone in your body can prompt food cravings, encourage overeating, promote fat storage, and prevent fat breakdown.

The team behind the Golo diet suggests that managing insulin is the key to healthy and sustainable weight loss. Without addressing the insulin factor, the theory goes, you may be able to lose weight but you’re more likely to gain it back.

The Golo program seeks to address out-of-whack insulin through these strategies:

• Portion control: The Golo Metabolic Fuel Matrix outlines how to assemble balanced, portion-controlled meals from proteins, carbs, vegetables, and fats.
• Whole foods: The diet leans on whole, unprocessed foods, such as lean proteins, fruits and vegetables, and whole grains.
• Three meals daily plus snacks: Eating frequently throughout the day helps to avoid sugar crashes and the food cravings that come with them.
• No calorie counting: Golo doesn’t require you to count calories. Instead, you balance your food groups using their Matrix.
• Exercise: The plan encourages moderate exercise to complement the dietary changes. The Golo for Life plan includes exercise routines. You get free access to this when you buy Release.
• Release: The Release supplement is meant to be taken with meals to support your healthy weight loss goals by reducing hunger, speeding up metabolism, and enhancing fat burn.

How much weight will you lose on Golo?

The testimonials show people losing up to 10 pounds monthly, with total weight loss of 50 to 70 pounds or more. Keep in mind that a safe pace of weight loss is 1 to 2 pounds weekly. As well, people can respond very differently to weight loss regimens.

What are the other benefits of Golo?

Four noteworthy benefits of Golo are improved wellbeing, loss of abdominal fat, versatility, and the money back guarantee.

Improved well being

Eating smaller and more balanced, nutritious meals will improve your overall well-being. You might feel tired or have a light headache. This isn’t specific to the Golo diet — it’s just what happens when you switch from an unhealthy diet to a healthy one. Exercise helps alleviate those symptoms; Release may support you through the transition as well.

Push through any unpleasant feelings at the start and you should start to have more energy and feel more focused throughout your day.

Targeting of abdominal fat

The Golo diet also encourages the loss of stubborn abdominal fat. You might try measuring your waist at the start of the program. Seeing your waistline shrink can keep you motivated to stick with your diet and exercise regimen.

Versatility

The meal plan can also work for all dietary needs, as it’s flexible enough for modification. As such, you can adjust it to support your keto, paleo, vegan, dairy-free, and gluten-free requirements. Golo can also be modified to suit various age groups, genders, weight classes, heights, and fitness goals.

Money back guarantee

Switching to practical concerns, Golo gives you 60 days to try Release and the program. If the program doesn’t suit you, you can contact Golo for a refund.

Meal plan with recipes

Now let’s get to the good stuff — what you can eat on Golo. Below is a seven-day food plan we devised. Note that this is a metabolic meal plan that’s not associated with the Golo brand. The recipes follow on this page, but you may find it more convenient to download the whole plan including grocery list in a PDF for $5 here.

Day 1 breakfast: Toast, eggs, grapefruit

Ingredients

• 1 piece multigrain toast
• 2 eggs
• Grass-fed butter
• 1/2 grapefruit

Instructions

1. Toast 1 slice of multigrain bread until golden brown.
2. Spread grass-fed butter on the toasted bread.
3. Prepare the eggs according to your preference (e.g., scrambled, fried, boiled).
4. Sprinkle the eggs with salt, pepper, and any desired herbs or spices (e.g., paprika, parsley).
5. Serve the toast with butter and the cooked eggs on a plate.
6. Cut the grapefruit in half and use a spoon or a grapefruit knife to separate the segments.

Day 1 lunch: Vegetable quinoa salad with chicken

Ingredients

• Quinoa
• 1/2 cup of your favorite spring vegetables (cherry tomatoes, cucumbers, bell peppers, and baby spinach)
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• 1/4 teaspoon Dijon mustard
• 1/2 teaspoon honey
• 4 oz. chicken
• Salt
• Pepper

Instructions

1. Cook quinoa according to package instructions and let it cool.
2. In a large bowl, combine 1/2 cup cooked quinoa with 1/2 cup of your favorite spring vegetables (cherry tomatoes, cucumbers, bell peppers, and baby spinach).
3. In a separate small bowl, whisk together 1 teaspoon olive oil, 1 teaspoon lemon juice, 1/4 teaspoon Dijon mustard, 1/2 teaspoon honey, plus a dash of salt and pepper to make the dressing.
4. Pour the dressing over the quinoa and vegetables and toss to coat evenly.
5. Season the grilled chicken breast with salt, pepper, and any desired herbs or spices (e.g., garlic powder, thyme).
6. Grill the chicken breast until fully cooked, about 6-8 minutes per side.
7. Slice the grilled chicken breast into strips.
8. Serve the spring vegetable quinoa salad with the grilled chicken breast on top.

Day 1 dinner: Grilled salmon kebabs

Ingredients

• 4 oz. salmon
• 1/2 cup lentils
• 1 whole wheat roll
• 1 tablespoon Olive oil
• 1 tablespoon lemon juice
• 1/2 teaspoon minced garlic, divided
• 1 teaspoon chopped dill, divided
• 1/2 cup plain yogurt
• Zest of 1/2 lemon
• Salt
• Pepper

Instructions

1. Preheat the grill to medium-high heat.
2. Cut four salmon into chunks and thread them onto skewers.
3. In a small bowl, combine olive oil, lemon juice, minced garlic, chopped dill, salt, and pepper to make a marinade for the salmon kebabs.
4. Brush the marinade onto the salmon kebabs.
5. Grill the salmon kebabs for about 4-5 minutes on each side until cooked through.
6. In another small bowl, combine plain yogurt, chopped dill, minced garlic, lemon zest, salt, and pepper to make the dill yogurt salad.
7. Cook the lentils according to package instructions.
8. Serve the grilled salmon kebabs with the dill yogurt salad, half a cup of lentils, and a whole-wheat roll.

Day 2 breakfast: Egg and avocado toast, yogurt, juice

Ingredients

• 1 egg
• 1/4 avocado
• 1 slice whole-grain bread
• 1/2 cup plain yogurt
• Low-sugar granola
• Fresh berries
• 8 oz. orange juice

Instructions

1. Cook 1 egg according to your preference (e.g., fried, scrambled, poached).
2. Toast 1 slice of whole-grain bread and spread mashed avocado on top.
3. Place the cooked egg on the avocado toast.
4. Sprinkle the egg with salt, pepper, and any desired herbs or spices (e.g., chili flakes, parsley).
5. In a bowl, combine plain yogurt with low-sugar granola and fresh fruit as toppings.
6. Serve the egg and avocado toast with the yogurt mixture and a glass of orange juice.

Day 2 lunch: Beet salad, butternut squash soup, hummus

Ingredients

• 1 medium beet
• 1 tablespoon crumbled feta cheese
• 1/2 cup salad greens
• 1 medium butternut squash
• 1 medium onion, diced
• 2 cloves of garlic, minced
• 4 cups of low-sodium vegetable broth
• 1 tablespoon fresh dill
• 2 tablespoons olive oil
• Prepared hummus and veggies (carrots, bell pepper) for dipping
• Salt and pepper to taste

Instructions for beet salad

1. Preheat oven to 400°F or 204°C.
2. Peel and chop beets into bite-sized pieces and place them on a baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Roast for 25 to 30 minutes until tender.
3. In a bowl, combine the roasted beets with crumbled feta cheese and your choice of salad greens.
4. In a separate pot, heat dilled butternut squash soup according to package instructions or your preferred recipe.

Instructions for butternut squash soup

• Preheat oven to 400°F or 204°C.
• Halve and seed the squash. Arrange it on a baking sheet, cut side up. Roast for 45 to 60 minutes until tender.
• Scoop out the flesh and set aside.
• In a large pot, heat the olive oil over medium heat. Add the diced onion and cook until it becomes translucent and starts to brown, about 5 to 7 minutes.
• Add the minced garlic to the pot and cook for another minute.
• Add the roasted butternut squash to the pot, followed by the vegetable broth. Bring the mixture to a simmer and let it cook for about 20 minutes.
• Use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, you can transfer the soup to a standard blender in batches, but be careful as the soup will be hot.
• Stir in the dill and season with salt and pepper to taste.

Serve 3/4 cup of the beet salad with 1 cup of the soup and 2 tablespoons of hummus with veggies for dipping.

Day 2 dinner: Roasted chicken, tabbouleh salad

Ingredients

• 4 oz. boneless, skinless chicken breast
• Dash of salt, pepper, crushed fennel seeds, turmeric
• 1 cup mixed salad greens
• 1/2 cup total of cherry tomatoes, cucumbers, red onions, olives
• 2 teaspoons crumbled feta cheese
• 1/2 cauliflower
• 1/2 tomato
• 1/4 chopped green parsley
• 1 tablespoon lemon juice
• 1 tablespoon olive oil

Instructions

1. Preheat the oven to 375°F or 190°C.
2. Season a chicken breast with salt, pepper, fennel seeds, and turmeric.
3. Place the seasoned chicken breast on a baking sheet and roast for 25 to 30 minutes or until fully cooked.
4. In a bowl, combine mixed salad greens, cherry tomatoes, cucumbers, red onions, olives, and crumbled feta cheese to make a Mediterranean salad.
5. For the cauliflower tabbouleh, pulse cauliflower florets in a food processor until they resemble couscous. Combine with chopped parsley, tomatoes, lemon juice, olive oil, and salt to taste.
6. Serve the roasted chicken with fennel and turmeric alongside the Mediterranean salad and cauliflower tabbouleh.

Day 3 breakfast: Vegetable omelette

Ingredients

• 2 eggs
• Salt, pepper, herbs to taste
• 1/2 cup bell peppers, onions, spinach, mushrooms
• 1/4 cup cottage cheese
• 1/2 whole wheat English muffin
• Butter

Instructions

1. In a bowl, whisk eggs with salt, pepper, and any desired herbs or spices (e.g., thyme, paprika).
2. Chop assorted vegetables such as bell peppers, onions, spinach, and mushrooms.
3. Heat a non-stick pan over medium heat and coat with cooking spray or a small amount of olive oil.
4. Pour the egg mixture into the pan and add the chopped vegetables.
5. Cook the omelet until set and lightly browned, flipping it if desired.
6. Serve the vegetable omelet with 1/4 cup cottage cheese, half a whole-wheat English muffin with butter.

Day 3 lunch: Matcha green smoothie, avocado chicken salad

Ingredients

• Matcha green tea powder
• 1 cup fresh or frozen spinach
• 1/2 cup frozen mango
• 1/2 cup unsweetened almond milk
• 1/2 cup Greek yogurt
• 1/2 cup cooked, cubed chicken breast
• 1/2 mashed avocado
• 1/4 diced onion, celery
• Lemon juice, salt, pepper to taste

Instructions for the matcha green smoothie

1. Place ingredients in a blender.
2. Blend the ingredients together until everything is well combined and the smoothie is creamy. Add more milk if the smoothie is too thick.
3. Serve and enjoy.

Instructions for the avocado chicken salad

• In a bowl, combine cooked chicken breast, mashed avocado, diced celery, diced red onions, and a squeeze of lemon juice to make the avocado chicken salad. Season with salt and pepper.
• Toast a slice of wheat bread and spread almond butter on it.
• Slice an apple for serving.

Toast a slice of wheat bread and top with almond butter and apple slices. Serve the smoothie, salad, and toast together.

Day 3 dinner: Scallops and rice

Ingredients

• 4 oz. scallops
• 1/4 cup corn
• 1/2 cup trimmed green beans
• 1/2 brown rice

Instructions

1. In a pan, heat olive oil over medium heat and add scallops, corn kernels, and green beans. Sauté until scallops are cooked through and the vegetables are tender.
2. Cook brown rice according to package instructions.
3. Serve the sautéed scallops with prepared brown rice.

Other meal plans you may like

• Carb cycling
• V shred meal plan
• Metabolic confusion
• Meal plan to grow glutes

Day 4 breakfast: Baked eggs

Ingredients

• 1/2 small red cabbage
• 2 eggs
• Salt, pepper, herbs, butter to taste
• 1 slice whole wheat bread
• 1/2 cup berries

Instructions

1. Preheat the oven to 375°F or 190°C.
2. Shred red cabbage and place it in a baking dish. Create small wells in the cabbage and crack eggs into each well.
3. Season the eggs and cabbage with salt, pepper, and any desired herbs or spices (e.g., paprika, thyme).
4. Bake for 15 to 20 minutes until the eggs are cooked to your liking.
5. Toast a slice of whole wheat bread. Top it with a pat of butter.
6. Serve the baked eggs with red cabbage, the toast with butter, and half a cup of berries.

Day 4 lunch: Tuna salad

Ingredients

• 1 can of tuna, packed in water
• 1/2 head of roasted fennel, chopped
• 2 tablespoon diced red onion, divided
• 1 tablespoon diced celery
• Lemon juice
• Salt, pepper, herbs to taste
• 2 oranges, peeled and diced
• 1 tablespoon chopped cilantro
• Lime juice
• Olive oil
• Brown rice
• 1 cup green beans

Instructions

1. In a bowl, combine canned tuna, chopped roasted fennel, diced red onions, diced celery, and a squeeze of lemon juice to make the tuna salad. Season with salt, pepper, and any desired herbs or spices (e.g., dill, parsley).
2. For the orange salsa, combine diced oranges, diced red onions, chopped cilantro, lime juice, olive oil, salt, and pepper in a bowl.
3. Cook brown rice according to package instructions.
4. Steam or boil green beans until tender.
5. Serve the tuna salad with roasted fennel and orange salsa, half a cup of brown rice, and a side of green beans.

Day 4 dinner: Fish, grits, salad

Ingredients

• Grits
• Habanero cheese
• 4 oz. fish fillet (tilapia, catfish)
• Blackening spice blend
• Olive oil
• Mixed salad greens
• 1/2 cup cherry tomatoes, cucumbers, and shredded carrot
• Lemon juice

Instructions

1. Cook grits according to package instructions and stir in grated habanero cheese for added flavor and spice.
2. Season a fish fillet (e.g., tilapia, catfish) with a blackening spice blend (e.g., paprika, cayenne pepper, thyme, garlic powder).
3. Heat olive oil in a pan over medium heat and cook the fish fillet for 3 to 4 minutes per side until it is cooked through and blackened.
4. In a bowl, toss mixed salad greens with cherry tomatoes, cucumbers, and any desired vegetables.
5. Dress the salad with olive oil and a squeeze of lemon juice.
6. Serve 1/2 cup habanero cheese grits with the blackened fish fillet and a side garden salad.

Day 5 breakfast: Buckwheet groats, yogurt

Ingredients

• Buckwheat groats
• Maple syrup
• Pumpkin pie spice
• 1/2 cup Greek yogurt
• 1/2 cup berries

Instructions

1. Cook buckwheat groats according to package instructions, adding a dash of maple syrup and pumpkin pie spice for flavor.
2. In a bowl, combine Greek yogurt with 1/2 cup of cooked buckwheat groats.
3. Serve the maple pumpkin pie buckwheat groats with Greek yogurt and 1/2 cup of berries.

Day 5 lunch: Sweet potato with lentils

Ingredients

• 1 sweet potato
• 1 cup kale
• 1/4 cup cooked lentils
• Salt, pepper, herbs to taste
• Hummus
• Veggies for dipping (carrots, bell pepper)

Instructions

1. Preheat the oven to 400°F or 200°C.
2. Pierce a sweet potato several times with a fork and place it on a baking sheet. Bake for 45 to 60 minutes until tender.
3. In a pan, sauté kale until wilted. Add cooked lentils and season with salt, pepper, and any desired herbs or spices (e.g., cumin, paprika).
4. Slice open the baked sweet potato and stuff it with the kale and lentil mixture.
5. Serve the kale and lentil stuffed sweet potato with hummus and a side of fresh veggies.

Day 5 dinner: Grilled chicken, butternut squash

Ingredients

• Grains of your choice (e.g., quinoa, brown rice, farro)
• 1 cup butternut squash cubes, roasted
• 1 tablespoon dried cranberries
• 1 tablespoon chopped pecans
• 1 tablespoon crumbed feta cheese
• 4 oz. boneless, skinless chicken breast
• Salt, pepper, herbs to taste

Instructions

1. Cook grains of your choice (e.g., quinoa, brown rice, farro) according to package instructions.
2. In a bowl, combine cooked grains with roasted butternut squash cubes, dried cranberries, chopped pecans, and crumbled feta cheese.
3. Season chicken breasts with salt, pepper, and any desired herbs or spices (e.g., rosemary, garlic powder).
4. Grill the chicken breasts until fully cooked, 6 to 8 minutes per side.
5. Serve the butternut squash grain bowl with the grilled chicken breasts.

Day 6 breakfast: Spinach oatmeal bowl

Ingredients

• Oatmeal
• 1 cup fresh spinach leaves
• 2 tablespoons crumbled feta cheese

Instructions

1. Cook oatmeal according to package instructions, adding fresh spinach leaves during the cooking process.
2. Once the oatmeal is cooked, stir in crumbled feta cheese until melted and well combined.
3. Serve the spinach and feta oatmeal in a bowl.

Day 6 lunch: Beef soup and rice

Ingredients

• 4 oz. cubed beef
• 1 cup mushrooms
• 1/4 cup onions
• Olive oil
• Thyme to taste
• Brown rice
• Whole-grain roll
• Butter

Instructions

Cook brown rice according to package instructions.

1. Cook brown rice according to package instructions.
2. In a separate pot, prepare beef and mushroom soup by sautéing beef, mushrooms, onions, and garlic in olive oil. Add beef broth, herbs, and spices (e.g., thyme, bay leaf) and simmer until the flavors meld together.
3. Serve 1/2 cup cooked brown rice with beef and mushroom soup and a whole-grain roll with butter.
4. Serve with a whole-grain roll spread with butter.

Day 6 dinner: Chicken stir fry and soup

Ingredients

• Brown rice
• 4 oz. boneless, skinless chicken breast
• 1/2 cup sliced asparagus
• 1 tablespoon minced garlic, divided
• 1 tablespoon minced ginger, divided
• 4 tablespoons soy sauce, divided
• 2 tablespoons sesame oil, divided
• Red pepper flakes, cilantro to taste
• 2 cups vegetable broth
• 1/2 cup mushrooms
• 1/2 cup bok choy
• 1/2 carrot, peeled and sliced thinly
• Salt and pepper to taste
• 1 green onion, sliced for garnish

Instructions for chicken stir fry

1. Cook brown rice according to package instructions.
2. In a wok or large pan, heat oil over high heat and add sliced chicken breast. Stir-fry until cooked through.
3. Add sliced asparagus, minced ginger, and minced garlic to the pan. Stir-fry for a few minutes until the asparagus is crisp-tender.
4. Season the stir-fry with soy sauce, sesame oil, and any desired spices or herbs (e.g., red pepper flakes, cilantro).

Instructions for Asian soup

1. In a large pot, boil vegetable broth and water.
2. Add garlic, ginger, soy sauce, and sesame oil to the pot along with the vegetables. Stir to combine.
3. Reduce the heat to a simmer and let the soup cook for 10 to 15 minutes, or until the vegetables are tender.
4. Season the soup with salt and pepper to taste.
5. Serve hot, garnished with the sliced green onions.

Day 7 breakfast: Smoothie and eggs

Ingredients

• 1 cup frozen berries
• 1/2 cup almond milk
• Ice as needed
• 2 eggs
• Whole-grain toast
• Butter

Instructions

1. In a blender, combine a variety of berries (e.g., blueberries, strawberries, raspberries) with your choice of liquid (e.g., almond milk, coconut water, Greek yogurt).
2. Blend until smooth and creamy, adding ice if the smoothie needs to be thicker.
3. Boil two eggs to your desired level of doneness.
4. Toast a slice of whole-grain bread and spread butter on it.
5. Serve the antioxidant berry smoothie with the boiled eggs and the toast with butter.

Day 7 lunch: Chickpea and vegetable curry

Ingredients

• 1/2 cup diced onions
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• 1/2 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1/2 teaspoon cumin
• 1/2 teaspoon ground coriander
• 1 cup diced vegetables (bell peppers, carrots, zucchini)
• 1/2 cup canned chickpeas
• Quinoa
• Naan bread

Instructions

1. In a pot, sauté onions, garlic, and ginger in oil until fragrant.
2. Add curry powder, turmeric, cumin, and coriander to the pot and cook for a minute to release the flavors.
3. Add diced vegetables of your choice (e.g., bell peppers, carrots, zucchini) and canned chickpeas.
4. Pour in coconut milk and vegetable broth. Simmer until the vegetables are tender.
5. Cook quinoa according to package instructions.
6. Serve the chickpea and vegetable curry with 1/2 cup quinoa and 1 slice of naan bread.

Day 7 dinner: Grilled salmon, broccoli, quinoa

Ingredients

• 4 oz. salmon fillet
• Salt and pepper
• Zest of 1/2 lemon
• 1 teaspoon dill, divided
• 1/2 cup yogurt
• Lemon juice
• 1 cup broccoli florets
• Quinoa

Instructions

1. Preheat the grill to medium-high heat.
2. Season a salmon fillet with salt, pepper, lemon zest, and dill.
3. Grill the salmon for about 4-5 minutes on each side until cooked through.
4. In a small bowl, mix together plain yogurt, lemon juice, chopped dill, salt, and pepper to make a lemon-dill sauce.
5. Steam broccoli until tender-crisp.
6. Cook quinoa according to package instructions.
7. Serve the grilled salmon with the lemon-dill sauce, steamed broccoli, and a side of quinoa.

Extra Tips

• Always check with your physician before changing your diet or starting a new exercise routine.
• Cook some foods in large batches if you’ll be repeating them throughout the planned schedule. Store extras in portion-sized containers for eating later.
• Drink lots of water to stay hydrated. Fruit juice, tea, and sparkling water are also allowed, so long as they don’t contain artificial sweeteners. You can sweeten tea with a bit of honey. Avoid soda, sports drinks, and other similar beverages.
• Keep fresh produce and whole foods on hand. You want nutrient-dense options for the best results on this diet.
• Stay off processed foods like refined carbs, plant-based meat substitutes, processed meats, crackers, and chips.
• Combine this diet with regular exercise for better weight loss.
• This diet is designed to work with the Release supplement, taking one capsule with each meal.
• Prepare a grocery list of items you’ll need and purchase them before starting. This saves you the effort of constantly going for groceries and makes food readily available every time.
• Adjust the plan for known allergies and sensitivities. If you experience any new sensitivity symptoms, write them down and note what you’ve eaten recently. Test cutting those foods out of your diet one by one to find the source.

Losing weight on a metabolic plan

Adopting a metabolic meal plan isn’t much different from adopting another healthful food plan, other than the Release supplement. To set yourself up for success, get clearance from your doctor, plan your meals, and shop for groceries with a list. Schedule time in your day for exercising, too.

Check on your progress (via the scale or a tape measure around your natural waist) no more than once weekly. That should ensure you’ll see mostly positive results — which is super motivating!