Many people new to the INCHES program are concerned with how much weight loss they should be attaining. During the first two weeks, many people experience rapid weight loss, which is good because it motivates them to continue, but as in any diet program that weight loss is normally just water weight.

We've all seen those commercials where they have this real thin woman saying "I lost twenty pounds in three weeks". That's no big deal. Almost anytime you restrict calories in someone's diet, they'll lose weight. Unfortunately, it's not fat loss, its water loss. It really doesn't count. And if you've tried one of these diets, you know that you gain the weight back very easily.

Many people when they first start the INCHES program will rapidly lose three, four, and five, even up to ten pounds worth of water. After the first two weeks you'll start to get into the cruise mode of fat loss, not water loss. The important thing to remember is that on the INCHES Program, because of your protein intake, you won't lose lean body mass. After the first two weeks weight loss that you achieve is going to be a loss of body fat. After the first two weeks, your goal should be to see a loss of one to two pounds of body fat per week.

Don't get disappointed by this gradual loss, this is the maximum amount of weight loss that is scientifically possible for anyone to lose on any program safely. The important thing is that you're losing it safely and you're maintaining your muscle mass through the whole process. This time, the weight that you lose will really be lost, not just water that you've squeezed out.

The simple answer is NO! You do not have to exercise to see results on the INCHES dietary program. HOWEVER, even though you do not have to exercise to see results and to benefit from the program, we highly recommend that you consider exercising. With even just a little bit of exercise weekly you will experience even better results.

INCHES has many different highly effective exercise programs that are fun and enjoyable! Make sure to check out the latest BootCamps, Running Program or personal training program for more details!

No! You definitely do not have to take any supplements or pills to achieve the results with this program.

Yes! INCHES uses only all natural foods. This program is based around foods that you are already purchasing in the grocery story. There are no pills or any other substances required. Having said this it is always advised to speak with your doctor before starting any weight loss, weight gain or fitness program.

On average, medical experts recommend a minimum of 8, eight-ounce glasses of water each day. However, an individual's daily water intake can vary considerably. Factors such as, weight, exercise, age, weather, illness, pregnancy, and breast-feeding mothers all come into play when determining an individuals' daily water consumption. As a general rule, the amount of water consumed should equal to what is excreted in the urine or stool, vapor from the lungs, or perspiration from the skin. It has been medically noted that this equals 66% of one ounce of water per pound of body weight. (Example, A person weighing 100lbs would need 8, eight ounce glasses of water each day.) This is calculated by taking one's body weight, 100lbs X 66% and dividing by 8 (ounces), this gives you 8.25, therefore a person weighing 100 lbs would be required to consume 8, eight ounce glasses of water each day to replenish all fluids they lose each day!

Our recommended water consumption of ten to twelve, 8 ounce glasses a day are based on an average of most of our client's daily water intake needs. We try and appreciate that not everyone, especially those at a higher body weight, may feel capable of consuming water that may reach levels of 18-19 glasses a day (this would be the case of individuals who exceed 200 pounds)."

Water is essential to virtually every body function! Water is used for the digestion, absorption, and transportation of nutrients within the human body. Water is also a solvent for body wastes and also dilutes waste products to reduce their toxicity and aid in their excretion from the body. Water also helps to regulate body temperature.

Water is needed to build all body tissues and acts as a lubricant to various joints and organs. In addition, it also keeps the skin soft and smooth, prevents kidney stones, and suppress appetite!

It may take longer to cook, but Brown rice certainly has its nutritional benefits! Brown rice is significantly higher in fiber, with 1.6 g per half cup compared to .03g in the same volume of white rice. As a complex carbohydrate, brown rice provides a slow, steady supply of glucose that will help regulate one's blood sugar levels. Get Cooking...

If you are following the program 100 percent of the time, technically you should be losing 1-2 pounds per week. However, many people have trouble sticking with anything perfectly each week. They may think they did, but in most cases this is not the case. Below is a list of questions, which will be extremely beneficial to you and your Healthy Living Coach if you are not getting the results you want! Please grab a paper and pen and answer these questions, honestly, and bring them in to show your Healthy Living Coach for review!

• Did you give full effort during the week?
• Did you participate in any exercise over the week? If so, what kind of exercise and for how long?
• How many hours of sleep did you get, on average each night?
• Did you follow the menu plan as stated, word for word, ingredient for ingredient as per on the plan?
• Did you eat more than the appropriate serving size?
• Did you make any substitutions? E.g. milk, beverages, recipes, condiments?
• Did you eat all the snacks and meals as per the recipes on the menu plan?
• Did you drink the minimum amount of water allotted each day, which is eight, eight-ounce glasses each day?
• Did you intake large amounts of coffee, tea, alcohol, fruit juices or soft drinks?
• Did you use sugar and/or cream in their tea or coffee?
• Did you start using or cease to use any medication?
• Did you have the flu?
• Did you add extra sauces or spices, which could be high in sodium, causing water retention, which can fluctuate the scale weight? Some products would include, soy sauce, Worchester sauce, spices, salt, packaged deli meats, banana peppers, dill pickles, prepackaged frozen meals, etc?
• Did you eat enough food each day? (Everything that was on your menu)
• What exactly did you eat on your free day? If you go too overboard in some cases this could lead to a problem.
• Were you under a certain amount of stress this week? As stress releases a hormone called cortisol, and studies show that this can lead to weight gain or prevent weight loss.
• Are you keeping a daily food journal? Studies show that people who keep a daily food journal get better results! This will also help your Healthy Living Coach help you get results!
• Did you use any of "foods to eat while on the road"? If so, what foods and how many times?
• Did you eat out in any restaurants this week? If so, what restaurants and what meals did you choose and how many times?