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Self-size Help What is the Philosophy of Self-size?The Self-size philosophy is "To get a healthy and natural body, treat it the way nature created it. Naturally." Our History Self-size began as a company dedicated to helping people lose weight and improve their lives and overall well-being through natural means. We know that what we eat has a profound impact on our health, and our health ultimately impacts our lives and our sense of well-being. We decided early on to make extensive use of the Internet to diffuse our unique weight loss method, enabling people to access it no matter where they are located. This gave birth to Self-size.com. In a short time, Self-size.com has become a major weight loss and wellness website in Europe because we have remained true to our mission of providing sound nutrition, fitness and wellness advice in an accessible and affordable way. Our Commitment With Self-size, all the ingredients you need to improve your health are right at your fingertips. Self-size is committed to bringing you the most comprehensive, advanced nutrition & fitness program so you can lead a livelier, healthier life. Our professional staff is dedicated to providing you with the Awareness, Understanding and Direction you need to improve the overall quality of your life. We want you to succeed! At Self-size we don't want you to DIET... we want you to LIVE IT! And we dedicate each day to helping you make that happen. Self-size combines sound nutrition, fitness and emotional support to provide you with the most comprehensive program available. We want to help YOU get what you want out of life. Which is why we offer you our state of the art program: • Healthy, effective meal plans & menus • A challenging, yet safe fitness program that gets you the results you want • A supportive and nurturing community experience • Around-the-clock peer support • Advice and guidance from caring professionals and experts • The latest information on healthy living • Plus, our Member Services department is a testament that some companies still really do care! What is the nutritional breakdown of the meal plans? We create all the meals and recipes using complex carbohydrates, lean proteins and unsaturated fats. Complex carbohydrate means "whole" foods, foods that have fibre and which have not been so processed that they have lost their nutritional value. Protein means lean meats, poultry, fish and eggs. Unsaturated fats mean fats like olive oil and canola oil, and a minimum of saturated fat. The Self-size approach is in line with the recommendations of the European Heart Association, the European Dietetic Association and the European Diabetes Association. I want to follow a low carbohydrate diet. Can I do that? With the Self-size method there is no need to follow a special low-carbohydrate diet. Our meal plans are prepared with a properly balanced mix of carbohydrates, proteins, fats and fibres, ensuring the body can make the best possible use of all the food ingredients. I'm hungry all the time! Am I eating enough? Everyone is different, and each person will require different calories for weight loss, depending on their body type, metabolism, and activity level. At Self-size we do not count calories. You can adjust your meals intake to the quantity that will satisfy your hunger. Also, we advise our members to space their meals out over the day, taking an item or two from each meal to eat 2-3 hours later. This way you'll keep your energy high and you won't get hungry. You can always contact a nutrition professional at nutritionist@self-size.com for help with your plan. This meal plan is more than I'm used to eating! Can I change it? Yes, you can change it. Everyone is different, with different bone structure, muscle mass…and different metabolism! This means that people have different needs and will lose weight at different rates. You should eat at least 4 times a day to ensure you get the nutrition and energy that you need. But the overall quantity during the course of the day can be adjusted to your own appetite level. You can always contact one at nutritionist@self-size.com if you need help. How much water do I have to drink every day, and what else can I drink? Is it possible to drink too much water? Because water makes up 80% of your blood and your brain, and about 50% of the rest of your body's tissues, water is vitally important to your good health! To estimate how many litres of water you need per day, simply divide your weight in kg by 30 . Alternatively, if you prefer to have it in ounces, divide your weight in lbs by 2. The minimum amount should be 1.5 litres or 55 ounces. Water regulates the body temperature and aids the liver and kidneys in processing body toxins. Water is necessary for nutrient and oxygen transport in your body, and for absorption and utilization of vitamins and minerals. If you don't drink enough water, you can become constipated, dehydrated and very, very ill! When you're exercising, make sure you drink before, during and after your activity. Some beverages, such as no sodium added club soda and herbal tea may count as your water intake, but coffee and tea, which contain caffeine, are "dehydrating," and cannot be counted as water. It's difficult to drink too much water, although it is possible! Drinking too much water, or over-hydration, usually only occurs in an adult whose heart; kidneys and pituitary glands are not functioning normally. A normal person would have to drink more than two gallons of water in one day to develop over-hydration! Is it necessary to take a vitamin every day? What is the best supplement to take? Some nutrition professionals recommend vitamin and mineral supplements, and some think that eating a balanced meal plan will provide you with all the good nutrition that you need. Although you get all the vitamins and minerals your body needs with the Self-size method, it’s OK to take natural supplements. We recommend you discuss all supplements with your personal physician. I want to lose 5 kilos in two weeks. Is that safe? No! Quick weight loss is not recommended because it usually means quick weight re-gain! It is better to lose 1 kilo weekly. This will promote permanent weight loss! If I take a "metabolism booster," will it speed up my weight loss? We do NOT recommend any "diet aids" that are sold as "metabolism boosters" or "fat removers", etc. These products are NOT standardized and NOT regulated by any agency, and may contain ingredients that may cause side effects or even illness! They generally are not based on natural products. What is a vegetarian diet? What's a vegan diet? A vegetarian is someone who does not eat any animal flesh, but may eat other animal products such as eggs and dairy. A vegan follows a stricter diet, eating purely plant-based foods, with no products from any animal source. Vegans exclude from their diet all meat, fish, poultry, dairy, and eggs. A pescatarian is someone who cuts out other meat from their diet but still includes fish. On our plan you can choose to exclude meat, fish, poultry, milk or eggs... and get nutritionally balanced meals that contain proteins. Self-size does not cater to vegans. Food cravings really destroy my will power. How do I deal with them? Take it one day at a time! As with all behavioural changes, you can succeed by having good strategies to conquer your "cravings" and by having lots of support when you need it. At Self-size, nutrition professionals can provide you with food strategies. And then there is the online community where you can get a lot of support - all the ingredients for success are available to you! Are there any "good" fats? What are my best choices? Is it possible to eat too little fat? Fat is necessary for your health! But it's the type of fat and the amount of fat that you need to control. Saturated fat is the type of fat that contributes to higher cholesterol and triglycerides. The healthiest fats are the monounsaturated fats such as olive oil and canola oil, and the omega-3 fatty acids that are found in fish including salmon and mackerel. Fat is "good" but remember; all things in moderation. How much fiber do I need each day, and what are my best sources? Populations that eat a good amount of fiber show lower rates of heart disease, hypertension, and certain forms of cancer. Although the average person eats only 12 grams of fiber, you should aim for at least double that! There are two types of fiber, soluble or insoluble, and many foods contain both! Both fibers are found in the indigestible carbohydrate found in plant cell walls and both are helpful in preventing constipation and lowering cholesterol. Soluble fiber, found in oats and the skin of fruits, acts to "bulk-up" your stool and helps lower cholesterol. Insoluble fiber, or "roughage" is found in whole fruit and vegetables, and whole grains. Both types are abundant in dried beans and legumes. Packaged cereals also contain a lot of fiber, such as Special K and All Bran. Your need for fluid increases with a high fiber diet, so be sure to drink plenty of fluids. How much sodium should I have each day? If I'm on a low sodium diet, what meal plan should I be on? Nutrition researchers recommend that you limit your sodium to between 1100 and 3300 milligrams of sodium daily. In one teaspoon of table salt there are 2200 milligrams of sodium! Sodium is especially prevalent in packaged, canned and frozen meal items. Therefore, if you want to follow a low-sodium meal plan, simply stick with the Self-size meal plan and eat fresh fruits and vegetables, and rinse and drain all canned items before eating. And remember, you can always use less salt than the recipe suggests. After all – it should be made to taste. What is cholesterol? Should I be eating a special diet if I have high cholesterol? There are two types of cholestero - blood cholesterol and dietary cholesterol. Blood cholesterol is a waxy, fat-like substance found in every cell of the body. It is necessary for good health, and has a role in digestion of fats, cell structure and hormone production. Too much "bad" or LDL blood cholesterol may mean a build-up of plaque on your coronary artery walls, which increases your risk for heart disease and stroke. Dietary cholesterol is found only in animal products, and may not play a large role in high blood cholesterol. The Self-size method balances the intake of good fats, focusing on a low saturated fat regimen. Therefore the recommendation for healthy eating is the intake of good amounts of fiber in the form of fresh fruit, vegetables, whole grains and legumes. Both soluble and insoluble fiber plays a role in reducing high blood cholesterol. In addition, be sure to get regular aerobic activity, do not smoke, and reduce stress. Please explain how to read food labels. The European laws require all packaged foods to carry a Nutrition Facts label. This is a great tool for you to easily and quickly get nutritional information on the amount of fat, saturated fat, calories, sugar, fiber, protein, etc., per serving. If you’re following our Method and the label says sugars and carbohydrates - don’t buy it! I'm on a "plateau" and haven't been able to get off! What do I do? We can define a plateau as when you are not losing weight on your plan, you haven't changed anything that you're doing, you have stopped losing weight, and you haven't reached your goal! That means you need to do something different! Either you eat less, which is not recommended if you've had success up until now, or you need to become more active. You can contact nutritionist@self-size.com for help if you're on a plateau. How can I change a meal if I don't like it? You can simply chose from any other Self-size recipe within the same food group. What about changing items in my meal plan? You can modify the recipe as you please. Just make sure you keep the mixture of ingredients. For instance, you can replace pork with poultry. How can I stay on my plan during the holidays? We know that holidays can be a difficult time to stay with your plan, so we help you plan ahead. Just print out the menu plan and bring it with you. And you can also access the Self-size Tourist section to find international restaurant serving meals in accordance with our method. And if you need help with local foods, contact us and we will help. I need help making healthy choices at restaurants. When you know how to make healthy choices, you can eat anywhere and still succeed on your plan! To make it even easier for you, we suggest that you click on the Self-size Tourist section, which provides links to information about how to stay on the weight-loss track when dining out. What if I follow a Kosher diet? We have many observant members who are successfully using our healthy meal plans to lose weight! Our plans are made to be flexible, which means you can easily change any meal.. If you need to avoid dairy and meat in the same meal you can do two things: choose to avoid all dairy products, or you space your meals out, and eat any dairy servings later in the day, after the prescribed time-interval between dairy and meat. If I'm allergic to wheat (or a specific food)…how can I change my plan so that I don't have that item? Many people have individual food allergies and/or intolerances. Currently, we are able to exclude these foods: dairy products, red meat, white meat, poultry, pork, fish, shellfish and eggs from your plan. However, if you have specific food allergies, please use your own knowledge and common sense when preparing the meals. You can always contact a nutrition professional at nutritionist@self-size.com, if you need help. I don't like milk, but I do like other dairy products. What should I do?Low fat, non-fat milk and other dairy products are a great source of calcium, vitamin D, and protein. All of the following are interchangeable and can be substituted at any time for one another: 250 ml (8 oz) of non-fat or 1% fat milk = • 250 ml (8 oz) of low fat milk substitute, such as low fat soy milk or rice milk • 250 ml (8 oz) of low fat or 1% fat Lactaid milk • 200 ml (6 oz) serving of non-fat or 1% fat sugar free plain or artificially sweetened yogurt (member's choice: we're not necessarily recommending that you choose artificially sweetened yogurt: you can choose the plain and add your own sweetener of choice) • 125 ml (4 oz) serving of non-fat or 1% fat pudding regular or *250 ml (8 oz) of non-fat and sugar-free pudding • 50 ml (2 oz) of non-fat or low fat hard cheese • 1/2 cup of non-fat or 1% fat cottage cheese • 1/2 cup of non-fat or 1% fat ricotta cheese. What if I'm sick, and I don't feel like eating? If you're sick, then stick to very simple foods, such as fibre rich bisquits or, whole-meal crisp rolls. . Plain food will be more easily digested than foods with sauces and spices. Keep hydrated; drink plenty of fluids such as water, herbal and decaffeinated teas, and bouillon. When you feel better, you can return to your meal plan. What's the difference between "food allergy" and "food intolerance"? How can I tell if I'm allergic or intolerant? Both allergies and intolerances produce symptoms, but an allergy to food usually produces more severe symptoms and may be more dangerous! An allergy usually produces immediate symptoms, and you can be tested for allergies. Intolerances are usually less severe…but also produce uncomfortable symptoms such as gas and diarrhoea. When is the best time of day to exercise? The best time of day to exercise is the time of day you’ll do it on a consistent basis. Your body does have a rhythm of energy and some people have more in the morning, while others get a burst in the evening. Studies have shown that those who exercise in the morning are more likely to stick to their program. For some people, it is important to establish a routine time to exercise while others like to mix it up. If you perform the same exercise, you will still expend the same amount of calories and get the same benefit regardless of the time of day. Do what works best for you - just do it! What is the difference between body composition and BMI (Body Mass Index)? Body composition refers to the percentage of your body that is lean and fat. Whatever is not fat is considered lean (muscle, organs, bones, etc). Your body composition breaks down to the ratios of fat to muscle and is read as a percentage of fat. Less than 25% is considered healthy for a male and less than 30% is considered healthy for a female. Above 25% and 30% are thought to be the point where the level of fat on your body is unhealthy and can put you at risk for disease. Body composition can be calculated with a skin fold caliper by a trained technician/certified personal trainer. BMI (Body Mass Index) is a weight for height index. It is based on the metropolitan weight height charts and is used as an indicator for risk of disease. For men, BMI should be 25 or less and for women 30 or less. As you lose weight, regardless of whether it is fat or muscle, your BMI goes down. Your height obviously remains the same. It is worth noting that muscle tissue weighs more than fat tissue. A very muscular person may therefore have a high BMI. How much weight should I lift for definition? For definition you should choose a weight that allows you to do 10 - 15 reps. If you can't do 10, it's too heavy, if you can do 15, then increase the weight by 5%. Try to do one more rep or increase the weight every workout. If you are just starting out again, go for one set for the first 4 weeks and then if time permits increase to two sets the second month and three the third month. You can get significant results with one set, but it must be an intense set (i.e. moving slow and controlled with no momentum). How can I exercise on vacation? Vacation can be the perfect opportunity to get in some activity. What better way to explore new territory than on foot or by bike? During a vacation you should have more free time than normal to get in a long walk, try out a new fitness centre, take some tennis lessons, rent some roller blades, explore a park/cave/village, etc. Do not pressure yourself to stick to your exact exercise routine. One of the greatest rewards of regular exercise is to become more functional in activities of daily living. Maybe on your next vacation you will have more endurance to ski or keep up on a bike tour or not fatigue after a few laps in the pool. Do try to incorporate some activity into your day, as we tend to eat more total calories on vacation due to restaurant dining. A vacation may be the perfect time to try a new activity. For example beach volleyball, snow shoeing, inline skating, white water rafting, water skiing, etc. Remember that it is a vacation and you should make rest a priority as well. You will find that you can return to your routine stronger than before following a few days of rest. Where can I locate descriptions of Self-size.com program features? Click on the link to "Our Diets" in the navigation at the top of any page to find a description of our methods and programs. How can I change my email address / account information? You can change your email address/account information online any time by choosing the "My Info" link in the Members area. From there you can change your address, email address and password. This is all done through a secure server, so your information is kept private. If you would like to change your credit card information or choose a new user name, call Member Services at +34 93 208 2080. If you have any other questions, email Member Services at help@self-size.com. What are Forums? Forums are a bulletin board area where you and other members can share messages with each other. What are Chat Rooms? A Chat Room is actually a small software program (sort of like Instant Messaging) that allows you to converse live with other Self-sizers. How do I find a schedule of upcoming chats? On the Chat page, you’ll find the day and time of the next online meeting. How do I access the Live Meetings? Simply goto the Chat page and login. Why is it important to attend meetings? Live Chats help you gain insight and support from professionals and fellow Self-sizers. They are a wonderful source of information, motivation, tips and support. What is expected of me in an Online Chat? All you have to do is learn and enjoy! You may simply “observe” the entire meeting or ask questions if you like. Of course, Members who participate in the Live Chats are expected to adhere to the Chat Room Standards. How do I get into a Chat Room? To get into a Chat Room, go to the Community page and click on the Chat link. What are the Chat Room Standards? The Chat Room Standards follow our general Community Standards and are designed to keep our Chat Rooms safe and clean. What should I do if someone is violating the Chat Room Standards? If you see someone violating the Chat Room Standards, please report this immediately by calling +34 93 208 2080 or by emailing help@self-size.com. |