Your USANA Guide to Weight Management
Wellness comes in all shapes and sizes. But there’s no question maintaining a healthy weight is associated with feeling your best today and protecting your future health. Whether you want to lose weight, bulk up, or simply regain control of your diet to maintain your waistline, USANA is here to help.
Check out the products and lifestyle habits that can support you as you work to reach the right goals for your body and your life.*
If you’re ready to start your wellness and weight-management journey, the following products are generally recommended for most healthy adults.*
Start with Everyday Foundational Nutrition
HealthPak rounds out your nutrition routine while you slim down with CellSentials plus added support for your journey to a healthier you. Each convenient daily pack includes MagneCal D™, which provides magnesium, vitamin D, and calcium. You may need calcium during weight loss for a couple reasons: Some dieters restrict dairy, leading to low calcium levels, which could slow fat loss. And, evidence has linked calcium intake with maintained lean body mass and weight loss—showing small, but supportive, roles for supplementation during calorie-restricted diets. *
Add Daily Optimizers for Your Unique Needs
Combining fish oil intake with regular exercise does more to help reduce body fat and maintain metabolic health than exercise alone. Additionally, while omega-3s haven’t been shown to help you lose weight, a 2016 study found an improper omega-6-to-omega-3 ratio in the body was linked to an increased risk of an unhealthy weight. Supplementing omega-3s can help reestablish a more ideal ratio.*
Use As Needed
How to Design Your Weight Management Meal Plan
Weight management is all about maintaining the right calorie balance. It’s important to know your goal calorie range. Then you can make a plan to ensure you get the best nutrition every day. You can start putting your personalized meal plan together by following these two essential steps:
Step 1: Know your numbers
Determine how many calories and how much protein and fiber you should eat. First, you need to understand your estimated daily needs to maintain your current weight.
Plug your height and weight into this calculator (available in English only) and answer a couple questions. The results will tell you the number of calories you should eat to maintain your weight. Goal amounts of important macronutrients, including protein and fiber, are also provided.
If you want to lose weight, subtract 500 calories from the “Estimated Daily Caloric Needs” to lose one pound a week. Subtract 1,000 calories per day to lose 2 pounds a week. But do not drop below 1,200 (women) / 1,500 (men) calories per day unless under the supervision of a doctor.
Step 2: Plan your meals and snacks
Divide your total daily calories into three scheduled meals and two snacks.
- Generally, both snacks should be about 10 percent of your total daily calories.
- Divide the remaining calories into equal amounts for each meal. Or, adjust to fit your appetite (e.g., eat 20 percent of your total daily calories at breakfast, 25 percent at lunch, and 35 percent at dinner).
Spread your protein intake out fairly evenly throughout the day. So, divide your recommended intake number by three. That’s the amount of protein you should aim to have in the morning, afternoon, and evening.
After you’ve figured out your protein distribution, fill in the calories you have left with mostly fiber-rich whole grains and colorful veggies and fruits. By spreading out your calories and protein, as well as consuming fiber throughout the day, you will feel more satisfied and less tempted to indulge.
Now you have guidelines. The final part of this step is to sit down and plan meals and snacks to meet your daily targets. In the beginning, this part will take the longest. But you will soon have a few tried-and-true meals and snacks you know you enjoy and that fit your goals.
How to Fit Weight Management Products into Your Day
Your goals will shape what your days look like. And keep in mind that higher calorie and protein targets may require you to add more foods, beverages, or MySmart Boosters to complement your shakes. Here are four suggestions to help you watch your waistline:
- To lose weight (after completing your 5-Day RESET), drink one Nutrimeal or MySmart Protein Shake for two meals a day.
- To maintain weight, drink a Nutrimeal or MySmart Protein Shake for one meal a day.
- To gain weight, drink a Nutrimeal or MySmart Protein Shake with your meals up to three times a day.
- WholeBio Microbiome Nutrition Bars are a great snack for any stage of your weight-management journey.
When it comes to your supplements, create a schedule that works best for you. Remember to spread your USANA supplements throughout the day. And, for best results, take them with food.
Probiotic (1/2 packet or full packet every other day)
1–3 Digestive Enzyme (if needed)
1–3 Digestive Enzyme (if needed)
Lifestyle Tips for Weight Management
There’s more to managing your weight than skipping dessert and switching from soda to water (although both will certainly help). The key is to find a balance between healthy choices and living a life you enjoy.
Don’t try to tackle everything at once. Start by setting small, achievable goals. Even a small step will take you in the right direction to win at weight management.
Click any image below to learn more about lifestyle habits that support success.
Read More About Weight Management
*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
**Individual results may vary. The 5-Day RESET program lowers your daily caloric intake and recommends moderate exercise for best results.
It is suggested that you take these products to your health care professional and secure their advice if you intend to change your diet, begin an exercise program, are pregnant or lactating, have allergies, are taking medications, or are under the care of a health care professional.
Children under the age of 18 should not participate in the 5-Day RESET program, except on the advice of their health care professional and/or dietician.