The Fast FX approach
You've chosen Fast FX meal replacements as the foundation of your weight loss plan. This simplifies decision-making while ensuring you stay healthy and fuelled while you lose weight.
My Fast FX commitment
I commit to replacing the following meals with Fast FX:
☐ Breakfast
☐ Lunch
☐ Dinner
Duration:
☐ 30 days (to start)
☐ 60 days
☐ 90 days
☐ As long as it serves me
Snacking strategies
The smart snack mindset shift
Before reaching for a snack, I will ask:
- Am I actually hungry?
- Would a glass of water help satisfy this need?
- Am I bored, stressed, or tired?
- What does my body really need?
If truly hungry, I'll choose from these options:
☐ Hard-boiled egg ☐ Popcorn ☐ Carrot sticks ☐ Almonds or walnuts (6)
☐ Cherry tomatoes ☐ Cucumber slices ☐ Celery sticks ☐ Capsicum
☐ Piece of fruit ☐ Rice cakes (2) ☐ Rice crackers (4)
My 5 go-to snacks I'll keep stocked:
Snacking rules I'm setting for myself:
Hydration plan
Water is essential for energy, metabolism, digestion, feeling full, and overall health.
My daily water goal: glasses (aim for 8+ glasses/1-2 litres)
Strategies to hit my goal:
☐ Drink a large glass upon waking ☐ Always keep a water bottle with me
☐ Drink a glass before each meal/shake ☐ Set phone reminders
☐ Add lemon/lime/cucumber for flavour ☐ Track with an app/checklist
Shopping plan
Preparation prevents poor performance. The best strategy for weight loss success is to plan.
Weekly Planning Session
Day and time I'll plan each week: at
My planning process
☐ Review the week ahead (consider commitments, time availability, etc)
☐ Check what I have on hand
☐ Choose 5-7 meals to cook (if not replacing all meals)
☐ Create shopping list
☐ Check Fast FX supply
☐ Plan snacks
Shopping list template
☐ Fast FX shakes
☐ Unsweetened, low fat milk (or dairy free milk)
☐ Herbal teas
☐ Sparkling water
☐ Proteins (chicken, steak, fish, tofu, eggs, etc)
☐ Leafy greens (spinach, kale, lettuce, etc)
☐ Greens (broccoli, zucchini, green beans, cucumber, asparagus, etc)
☐ Other vegetables (capsicum, tomatoes, carrots, etc)
☐ Fruit
☐ Healthy fats (eg olive oil)
☐ Pantry staples (Fast FX dressings, garlic, onions, herbs & spices)
When you feel like you have mapped out your nutrition plan, you're ready to plan the next step - movement. See Part 3
