When it comes to dieting, you have already taken the most important step – you’ve recognized you want to change.

Extensive research has been done and the findings were undeniable – the most important factor of whether a diet plan is going to be successful is: how simple it is.

If you can pick up a new diet plan quickly and feel able to stick with it, you’ve got a great chance of reaching your health goals, now and in the long term.

Simple = success is something we strongly believe at 28 by Sam Wood. That’s why our entire team work together to bring you dieting options that are not only affordable but simple so you can get started quickly and easily. And, to make sure the healthy new diet sticks, you’ll have the support of our whole 28 family to help you take your first step, and each step after that, until you reach your health goals.

We want to make your new, healthier life as easy as possible.

Our diet programs are designed to help you physically, nutritionally and mentally too. You’ll have access to everything you need: from workout routines, customizable meal plans, printable shopping lists as well as motivation and mindfulness exercises to keep you on track. We now even provide the option of automating your weekly grocery shop, thanks to our new integration with Woolworths.

Here are some tips when starting on the 28 By Sam Wood online diet plan.

The 28 by Sam Wood diet program includes a nutritional planner with plenty of recipe options for breakfast, lunch, dinner as well as snacks if you feel hungry.

Aim for progress, not perfection.

If you aren’t used to eating low sugar, whole food diet, we recommend your goal should be to eat two of our meal recommendations per day, and then work yourself up to three. Soon enough, you’ll adapt to your new healthy habits and you’ll find shopping, cooking and eating healthy becomes a breeze… especially as soon as you start seeing those excess kilos drop off!

Plan ahead.

Make sure you have all the necessary ingredients to cook our delicious diet plan recipes, and that you have fresh fruits and vegetables available. If you are like most of our clients and struggle to manage time with a full workday and a busy night preparing dinner, then we suggest preparing your weekly meals on one night of the week – such as a Monday night as this is when you get the new guide for a new week. That way you can have everything ready to go and you can get on with your life while sticking to your diet too.

Keep it simple.

Don’t get worked up by the specifics of your diet plan or worry how many calories are in that snack. Our online diet program does all the hard work for you, so you can enjoy your healthy new lifestyle and become the best version of you.

Our program has been tried and tested by over 150,000 members who have collectively lost over 2 million kilos. We have built customised fitness and dieting plans so you can revolutionise your life and help you get to where you want to be.

Take a look at some testimonials of happy 28ers who have been following our online diet plan and are loving the results they’ve achieved.

Make following your diet plan easy.

If you don’t want to worry about what you need to buy, or when you’re going to make the time to get all your ingredients, we’ve recently integrated our recipes and meal plans with Woolworths. In a few presses of a button, you can arrange for online delivery or you can have it ready for pick up at your local store.

Eat slower.

Yes, this sounds a bit silly but in truth, it is healthier for you to eat slower as it lets your body absorb nutrients at a steady pace and keeps your metabolism running smoothly. When you eat quickly, it is like telling your body I am starving and your body reacts by storing extra fat.

Avoid additional sugars, caffeine and other stimulants.

We don’t demonize food, so the good news is, unlike a lot of other weight loss & dieting programs, we won’t tell you to cut everything out of your diet. We’d just llike you to be mindful of what you’re adding to your diet, and try to wean off the things that aren’t as good for you.

When it comes to reducing your sugar intake, you don’t have to go cold turkey. Let’s aim for progress, not perfection. So if you normally have 2 sugars in your tea or coffee, why not try it with 1 sugar? It might not seem like much, but cutting down your added sugar consumption by half can make a real difference to your weight loss by the end of the week. Of course, when you’re ready, we’d love you to be able to drop that sugar down to half a teaspoon and then eventually no sugar at all, but the timeframe is always up to you.

Speaking of coffee, ideally, we recommend you only have one coffee per day if you can manage it. But if you normally have 4 or 5 a day, we don’t want getting healthier to feel miserable, so try reducing to 3 cups a day. Then in a week or so, reduce the number down to two cups and see how you go.

Water is your friend when dieting.

If you are a heavy coffee or tea drinker, try replacing a cup with a bottle of water instead. You can add a squeeze of lime or lemon if it helps. If you’re still struggling, a successful strategy can be to make a game out of it. For example, you can’t have a second cup of coffee until you drink 1 bottle of water. When you’ve done that, reward yourself with that coffee, if you still need to. Later on, if you need another tea or coffee, well, you’ll need to drink another bottle of water. This strategy also works when you’re out socialising with friends. You have to drink one glass of water before you can have a glass of wine… but do be mindful of those alcohol calories, they can add up fast!

Don’t be afraid to ask for support – we’re here 7 days a week!

As with any new diet plan, you should read through all the material to be familiar with what you need to do. Failure to plan is planning to fail. But, if you ever get a bit overwhelmed or confused, or if you ever need a bit of motivation to keep going, reach out to Sam’s Crew for some dieting tips & mindset tricks. We’re available on live chat or email or, if you’ve already joined us, you can jump onto our private Facebook group to get all the support you need.

If you have any specific health concerns or conditions, we advise consulting your doctor prior to undertaking any diet or exercise routine. And, if you’re expecting a baby, congratulations! We have a specialised pregnancy fitness program designed to help you stay fit and healthy throughout your entire pregnancy.


Need More Help? FAQs

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