Explore how the program works
Roll over the timeline below to see how you'll progress through the program.
-
1
Weeks 1–4
1
2
3
4
Foundation
-
2
Weeks 5–16
5
6
7
8
9
10
11
12
13
14
15
16
Active Weight Loss
-
3
Weeks 17–20
17
18
19
20
Transition
-
4
Weeks 21–24
21
22
23
24
Consolidation
-
5
Weeks 25+
25
26
27
28
29
30
Ongoing Weight Control
Foundation Weeks 1–4
The first few weeks lay the groundwork for the program. You’ll begin monitoring your eating habits, step up activity levels and start learning how thoughts and emotions lead to behavior patterns. John will teach you five fundamental weight control skills: goal setting, planning, problem solving, stress management and positive focusing. You’ll also learn about mindfulness—becoming aware of the moment and being fully present in a given situation. During this time, you’ll also meet with a physician knowledgeable about OPTIFAST.
What to Expect
- Learn the fundamentals of the program
- Start monitoring your diet and eating habits
- Gain basic knowledge of weight management skills and learn mindfulness techniques
- Increase your exercise and activity levels.
Active Weight Loss Weeks 5–16
In this stage, you should begin seeing real results—and start shedding pounds. Under the guidance of a physician, you’ll replace your meals with OPTIFAST to accelerate your weight loss. You’ll also gain more knowledge of weight management skills. John will focus on incorporating mindfulness training to help you become aware of how your thoughts lead to positive or negative choices (like overeating or eating mindlessly). Plus, you’ll start increasing your exercise and activity levels.
What to Expect
- Begin taking OPTIFAST under medical guidance
- Start seeing real weight loss results
- Continue learning cognitive skills and become aware of how thought patterns lead to behavioral responses
- Increase activity and exercise levels
Transition Weeks 17–20
During this stage, you’ll gradually transition off OPTIFAST and back to regular food. John will work closely with you to minimize potential stress and anxiety during the shift back to regular meals. You can take charge of your diet and nutrition by learning how to prepare healthy meals for yourself. Plus, you’ll learn to identify negative thought patterns and focus on how to build more positive emotional responses and healthier behaviors. Using the skills you’ve learned, you’ll be able to continue making smart decisions about diet and exercise.
What to Expect
- Gradually shift from OPTIFAST to regular food
- Learn how to manage anxiety surrounding the reintroduction of food
- Find out how to limit negative thought patterns and make more positive choices
- Increase activity and exercise levels
Consolidation Weeks 21–24
To build on your weight loss, you’ll work with John to design a long-term plan to maintain your healthier way of life. You’ll learn how to prevent relapses and develop resiliency strategies. By increasing your activity level and focusing on behavioral changes, you can focus on how to keep off the weight you’ve lost and lose even more. Long-term strategies will help you make better decisions about managing stress, eating healthier and incorporating exercise into your everyday life.
What to Expect
- Develop a long-term plan to keep weight off
- Learn behavioral strategies to prevent relapses
- Incorporate healthier food and decisions into your diet
- Make exercise and activities a regular part of your life
Ongoing Weight Control Weeks 25 and Beyond
At the conclusion of the program, you’ll focus on creating a better and healthier life balance. You’ll receive ongoing support and guidance to learn how to deal with any setbacks and relapses. During this time, you can focus on pleasurable non-food based events, such as new hobbies, interests and friendships. By building positive relationships and beneficial support networks, you can help maintain your new healthy lifestyle long after the program ends.
What to Expect
- Create a healthier life balance with good nutrition and exercise
- Focus on pleasurable non-food events—like new hobbies and friendships
- Learn how to deal with setbacks and potential relapses
- Build positive relationships and support networks