FAT-LOSS PROGRAMDISCOVER THE

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CLEANSE,NOURISH ANDLOSE THE FATBy choosing to follow Mannatech’s TruHealth™ Fat-Loss Program, you’ve taken the first step in becoming a better, healthier you. This program combines beneficial, whole foods with naturally sourced supplements and exercise to encourage fat loss, weight management and to help you establish healthy lifestyle choices during the next 30 days and beyond.

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YOUR JOURNEY BEGINS HERE

This is it. You’ve made a commitment to make some changes in your life and shape a healthier you. You’ve decided that tomorrow won’t be the same as yesterday, and with that commitment starts a journey of hard work, good decisions and the potential to create a new and improved lifestyle.

Changing your life isn’t easy, but with this handy guide and our transformational products, you’ll have the tools necessary to take control of your health, lose that unwanted fat and create a long-term, healthy lifestyle.

The best news is ... anyone can follow this program.

That includes YOU!

CONTENTSYour Journey Begins Here ................................................................. 3

Getting Started ................................................................................... 4

Products ............................................................................................... 5

A Holistic Approach To Fat-Loss ....................................................... 6

A Better Body Composition .............................................................. 8

Dietary Guidelines / Low-Glycemic Diet .......................................... 9

The TruPLENISH™ Shake .................................................................. 10

Exercise................................................................................................ 11

The New Normal ................................................................................ 12

Keep It Up! .......................................................................................... 12

Approved Foods ................................................................................. 13

7 Day Meal & Fitness Plan .................................................................. 14

7 Day Plan ............................................................................................ 15

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GETTING STARTEDFIRST 30 DAYSGet Your Body Ready to Become the New You! To give yourself the best chance of success, it is best to take your body back to ground zero by removing the toxins from your diet and giving yourself a clean plate!

1. Remove all white breads and grains from your diet.

2. Remove all artificial sweeteners, confectionary, processed foods and snacks (swap for whole foods and raw ingredients), soft drinks and alcohol from your diet.

3. Limit dairy intake.

4. Portion control your protein to one meal a day of meat, poultry, fish or eggs.

5. Increase vegetables over fruit ratio (3 to 1).

6. Drink more water, at least 8-10 glasses a day.

7. Replace 1-2 meals a day with a TruPLENISH™ Shake.

8. Start the morning with a glass of warm water and the juice of half a lemon.

9. Incorporate 3-5 cups of decaffeinated green tea into your day.

TIP: Taste buds only live for 8-12 days. If you can get through the first 2 weeks without adding sugars or sweeteners, your cravings could dramatically reduce because your taste buds will be new again!

What’s really important while on this 30-day system, is to follow the meal plan and program guidelines. Remember, changing bad habits won’t be easy, but you have support in all your corners. Limit temptations by completely removing unhealthy or non-nourishing foods and snacks from your home. Get rid of soft drinks, foods containing artificial sweeteners and colouring and other “junk” foods and stock your fridge and pantry with the nutritional stuff. Make sure to leave the over-processed, pre-packaged foods at the store.

Finally, remind yourself why you decided to embark on this journey to find your “new normal”.

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PRODUCTS

TruPLENISH™ Nutritional Supplement ShakeThe TruPLENISH Shake is one of the core components of our program. It’s a plant-based, complete meal replacement full of naturally sourced vitamins, minerals, probiotics, Glyconutrients and over 20 grams of protein. It’s a good source of fibre, keeping you feeling fuller for longer and it comes in delicious chocolate and vanilla flavours.

Replacing one or two meals a day with a TruPLENISH Nutritional Supplement Shake will enable you to easily reduce your calorie intake without sacrificing nutritional needs. Once you’ve reached your goals, continuing to incorporate TruPLENISH Shakes into your daily meal plan will help you cut the fat and maintain your new body shape!

TruPURE™ Cleanse SlimsticksMannatech’s complete, nutritional cleansing drink mix is formulated with natural ingredients to help support your body’s ability to cleanse or diminish toxins that can cause oxidative stress. Unlike many cleanses, TruPURE slimsticks aren’t a laxative or diuretic. They can be enjoyed as an everyday drink, providing Glyconutrients, botanical antioxidants and support for healthy detoxification.

TruSHAPE™ Fat-Loss CapsulesTruSHAPE fat-loss capsules provide a naturally powered, stimulant-free metabolism boost. This thermogenic (a fancy word for “producing heat”) product supports the stimulation of fat oxidation when used in conjunction with a healthy diet (like the one suggested in this guide) and exercise.

* AU & US products shown

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A HOLISTIC APPROACH TO FAT LOSS

EATING

PHYSICAL ACTIVITY

HYDRATION

When you consume more calories than your body needs, that spare energy is stored as fat.

Don’t think exercise. Recondition yourself to think “activity” and simply get your body to move! By building in daily opportunities where you can do extra physical activities, you’ll create a habit and your body will love you for it!

Water is vital for all of your body’s processes and has been proven to assist in fat loss and weight management.

TIP: Following a low-glycemic diet will naturally lower your calorie intake.

TIP: Start with just an extra 10 minutes a day and work your way up to 30 minutes as the program continues.

TIP: Try drinking 8-10 glasses of water per day.

Nutrition

Support

Physical Activity

Hydration

Eating

Psychology

Sleep

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SLEEP

SUPPORT

NUTRITION

PSYCHOLOGY

There have been multiple scientific studies supporting the idea that a good night’s sleep can help you lose fat. Sleep is important for our hormones, mental clarity and overall good health.

It’s nice to feel like you’re not alone on an important journey. Ask your family and friends to support you during your fat-loss journey or even to join you on the program.

Eating real, whole foods, limiting sugar, consuming healthy fats and getting an adequate intake of protein along with your daily Shakes will have you losing fat in no time.

Essentially, if you change your thinking, you will change your body. You’re not on a diet; you’re making a permanent change to your lifestyle by keeping the fat away for good.

TIP: Reduce screen time at least 30 minutes before bed; put the phone down and read a book instead for a better nights rest.

TIP: Mannatech provides a fantastic social support group as well. Why not join the group to encourage others and share in success!

TIP: Check out our great recipe guide when you’re stuck for a healthy idea at any meal time.

TIP: Every journey starts with just one step. This adventure to a heathier body begins with one choice and continues with hard work. Don’t give up!

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WHY BODY COMPOSITIONIS IMPORTANT

• Body composition has an impact on your health whether you areoverweight or of ”normal” body weight.

• An unhealthy body composition consists of too much body fat incomparison to your lean muscle mass—particularly if it’s abdominal fat.

• As your body fat-to-lean ratio increases, so do your health risks.

• Factors that contribute to an unhealthy body composition include:increased consumption of highly processed foods, lack of exercise,overeating, lack of whole foods in your diet and excess alcohol intake.

• A healthy body composition doesn’t just improve your general health, it can also change your quality of life for the better.

A BETTER BODY COMPOSITION = A HEALTHIER LIFEDitch the scales and start to pay attention to the changes in your body composition. Used by nutritionists and dietitians, this approach to a healthier life will have you focusing on how you feel and fit in your clothes, instead of reaching for a lower number on the scale.

If your goal is weight loss, change your thinking to fat loss through an improved body composition or BCI. This means you’re looking to lower your percentage of body fat and increase your lean muscle tissue.

Most people don’t realise that muscle weighs approximately 20% more than fat per cubic inch. While muscle is lean, firm and flat, fat is bulky and takes up more space per kilogram.

While following a healthy fat-loss and fitness program, you could actually end up weighing more than when you started, but be in much better shape and looking better.

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DIETARY GUIDELINES / LOW-GLYCEMIC DIETThe TruHealth Fat-Loss Program supports and encourages a low-glycemic diet. This is not only beneficial for overall health, but it also facilitates the elimination of excess fat.

When eating a healthy low-glycemic diet, food is slowly converted into glucose which is absorbed into the bloodstream at a slow consistent rate, where it serves as our energy source.

You may find the following dietary suggestions to be a change from some of your normal habits, but with a little preparation and planning, you should be able to quickly and easily integrate these ideas into your healthy lifestyle.

DIETARY SUGGESTIONSEat an unlimited amount of raw or lightly steamed vegetables and fruits. Strive to make your vegetable intake three times the amount of your fruit intake. We encourage “grazing” on veggies and fruits in order to assist the body’s cleansing function in addition to staving off hunger. We don’t want you to feel hungry all the time or feel like you are “going without.”

Consume 3–6 servings a day of healthy fats (one tablespoon of olive oil or ½ medium avocado is equal to 1 serving of healthy fats). These can be used for cooking, salad dressings or to go with your vegetables.

Caffeine may be allowed but should be limited to no more than 1–2 cups a day.

No alcohol.

A minimum of 8-10 glasses of water per day.

For healthy, low-glycemic meals, make them balanced. That means being nutrient-dense and containing the right balance of protein, carbohydrates, fat and fibre. Follow these suggestions to make these meals easy and delicious:

• Eat 113-170 grams of cooked lean protein (animal or vegetable). When cooking — boil, bake, roast or grill. Select quality-sourced meat and fish whenever possible.

• Include 1 serving of non-gluten grains (average serving size for grains = ½ cup cooked).

• Eat an unlimited amount of vegetables.

TIP: One of the main benefits of eating foods with a lower glycemic index is that it may help you cut cravings and urges by limiting spikes in your blood sugar.

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THE TRUPLENISH™ SHAKE

TruHealth Signature Shake (serves: 1)

Ingredients• ½ -1 cup fruit of your choice

• 2 cups kale leaves or baby spinach

• 1 cup water, coconut water or almond milk

• 6 ice cubes

• ½ tbsp healthy fat, recommend coconut oil or flax seed oil

• 2 scoops of the TruPLENISH Nutritional Shake, chocolate or vanilla

Instructions1. Add all ingredients to a blender

2. Blend until desired consistency.

Check out more recipes in our handy TruHealth Recipe Book!

TIP: For added benefit, put a GI-ProBalance® slimstick into the mix for an extra boost of symbiotic goodness!

• Helps transform your body and improve your body composition through the maintenance of lean muscle.

• Helps reduce feelings of hunger and increase satiety.

• Supports healthy weight management.

• Promotes healthy weight loss, for a healthier, leaner body.

• Promotes healthy digestion.

• Is a new and healthy habit.

• Helps you look and feel better.

• Is free from dairy or dairy-derived ingredients, soy, MSG, artificial flavours and artificial colors.

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EXERCISEDon’t Forget to Get Moving!Your body composition is heavily impacted not only by what you eat, but also by how you move. Exercise is a crucial component in successfully changing your body composition and in weight control because it burns calories.

Here is the secret to fat loss: If you burn off more calories than you take in, you lose fat. It’s as simple as that. However, exercise has other beneficial effects that surpass the number on your scale. It helps every part of the body, including your mind. Exercise reduces stress, improves your mood, increases flexibility and strength and helps you sleep better. It can also keep you looking better (more toned) and feeling younger throughout your entire life.

Include 10-30 minutes of added physical activity in your daily routine. Take the stairs, walk to the bus stop, take a walk during your lunch break or go shopping!

Whatever it is, make it enjoyable and something you will like doing. This way, your activity won’t be a chore but fun, keeping you motivated to “move it, move it!”.

“Exercise is a crucial component in successfully changing your body composition”

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THE NEW NORMALContinuing Your Transformation

KEEP IT UP!Continue to do the following:1. Replace one meal a day with a

TruPLENISH Shake.

2. Control your diet with low glycemic food intake.

3. Swap the soft drink for a glass of water.

4. Portion manage your meals —keep them smaller vs. filling the plate.

5. Have a 3 to 1 veggie to fruit ratio.

6. Drink lots of water.

7. Avoid excess dairy and heavy processed meats.

8. Start the morning with a glass of warm water and the juice of half a lemon.

9. Incorporate 3-5 cups of decaffeinated green tea into your day.

10. Don’t forget to keep active!

Losing weight and maintaining a healthy lifestyle doesn’t happen overnight. With the help of this system, you have to get to the point where healthy is your new normal and that involves continuous work. Don’t give up if your progress seems slow at first.

Don’t give up! Progress doesn’t happen overnight. This is a long-term commitment to health, not a short fix.If you stay dedicated to the system, it will get easier, and you will begin to see and feel a real difference, both physically and mentally. Once you reach your original goals, it’s important to follow a maintenance program for long-term sustainability.

“step out on your NEW PATH”

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APPROVED FOODS

Vegetables (organic)o Artichokeso Asparaguso Arugulao Bamboo shootso Basilo Bean sproutso Beetso Beet sproutso Bok choyo Broccolio Brussels sproutso Cabbageo Capsicums, any

varietyo Carrotso Cauliflowero Celeryo Chardo Chiveso Coconuto Collard greenso Coriandero Cucumberso Eggplanto Fennelo Garlico Hearts of palmo Jalapeño pepperso Kaleo Leekso Lettuce (romaine)o Mushroomso Mustard greenso Onionso Oreganoo Parsnipso Pumpkino Radisheso Red peppers

o Shallotso Spinacho Sproutso Squasho String beanso Sweet potatoeso Turnipso Wasabi rooto Water chestnutso Watercresso Zucchini

Fruits (organic)o Apples*o Apricots*o Avocados (in

moderation)o Bananas*o Blackberrieso Blueberrieso Cherries*o Clementineo Coconuto Cranberrieso Grapes, redo Grapes, whiteo Grapefruito Honeydew melono Kiwio Kumquatso Limeso Lemonso Mangos*o Mulberries*o Melon, any varietyo Nectarines*o Orangeso Papaya*

o Peaches*o Pearso Pineappleo Plums*o Pomegranate*o Rhubarbo Raspberrieso Rockmelono Strawberrieso Tomatoeso Watermelon*Protein (organic/wild caught/free range/antibiotic and hormone free)o Chicken breasto Chicken legso Chicken, wholeo Codo Eggso Kangaroo meato Lean beefo Salmono Tunao Turkeyo Turkey breast Grains and Legumes (organic)o Wild/brown riceo Oatso Milleto Quinoao Beanso Peaso Lentils Oils (organic)o Coconut oilo Olive oil

o Flax seed oilo Hemp seed oilo Grape seed oilNuts/Seedso Chia seedso Hemp seedso Sunflower seedso Almondso Walnutso CashewsFresh Herbs/Spices (organic)o All spiceo Basilo Bay leafo Cayenneo Cinnamono Cloveso Coriandero Cumino Garlico Gingero Minto Oreganoo Paprikao Parsleyo Peppero Sea Salto Turmeric Broths (ready-made, organic)o Beefo Chickeno Vegetable

Miscellaneouso Curry Pasteo Mustardo Dijono Carob powdero Cocoa powdero Seaweedo Vanilla extracto Coffee/Teao HummusMilk Substituteso Almond milko Coconut milkSugars/Sweetnerso Bananas*o Xylitolo Monk Fruito Whole-leaf steviao SteviaWatero Filteredo Mineralo Springo Coconut

Fresh fruit can be a healthy and nutritious food with many vitamins, minerals and fiber. Typically the recommendation to eat fresh fruit as your appetite dictates holds true for many people. However, if you are above your ideal weight, the elimination of higher-sugar fruits may be necessary. It is best to consume vegetables instead of high-glycemic fruits. For some people, fructose consumption may be a problem; fruits that have a high fructose-to-glucose ratio should be avoided. Therefore, fruits with the * by them should be avoided or minimized.

Goat milk is closer to a human mother’s milk than cow’s milk is. Because of this, it can be easier to digest and assimilate in the human body.

You can't create sustainable, healthy eating without knowing where to start. Below is a shopping list that will help as you plan your meals.

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7 DAY MEAL & FITNESS PLAN

This helpful guide will assist you in staying on track to your health goals. Remember, this is about establishing a healthy lifestyle, not a short fix!

Remember to drink at least 8-10 glasses of water a day.

Keep in mind that if you are not hungry then you don’t need to eat. This is helpful to remember, particularly when snacking.

Get active most days even if it’s for just 30 minutes–anything is better than nothing. Start by walking and then begin to build yourself up. Find activities that you enjoy and even rope in your family and friends!

TIP: Often when we are hungry it is actually a sign of thirst! Try drinking a glass of water before reaching for a snack. If you are still hungry then choose a healthy snack.

TIP: Ingredients on food labels are listed from greatest to smallest by weight. Choose products with the least amount of sugar and salt per 100 grams.

*Always consult with your doctor or other qualified healthcare provider before embarking on a new diet program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters you should consult your doctor or other qualified healthcare provider.

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