You downloaded the Fit in the Middle app You can hardly contain your excitement You reach the login page and stare Now what? If this is your first time With Fit in the Middle click on the link at the bottom And click on “Click to Register to Here" Type in your basic information Including optional weight and goal weight Along with your email address and password click on Submit You are off to the weight loss races The next time you may have to Enter your login information But if you check mark the “Remember Me box" You will be in and ready to go The next page is our cool landing page Welcoming you to our app Click on the page and you go to the Main Menu Page From here you have several options including My Goals, My Stats, My Journal And the 8 Keys to Success The top option is the 8 Keys to Success page This page is heart of the Fit in the Middle weight loss plan We want you to track only those things That will make a difference in your Gaining energy feeling great And losing weight These important items are the 8 Keys to Success The eight keys ar imit refined carbohydrates Limit drink calories, practice portion control and don’t graze Exercise, eat a healthy breakfast, eat healthy protein Limit unhealthy fats and sleep If you just want to lose weight and feel better The first four keys may be all you need The keys focus you on foods and behaviors That most people need to change to lose weight Stick with the first four keys For at least thirty days and see results You should lose weight and feel better The first key is to limit refined carbs You may think the candies, cakes, pastries And other sugary foods are on the list You would be correct However, refined carbs also include white breads White rice and other refined grains and yes chips You don’t need to stop eating refined carbs But you will need to limit them to be successful To track the amount of refined carbs you eat We made a simple process Click anywhere on Key 1 and Click on the link refined carbs In the popup, you will see a dropdown With a list of refined carbohydrates Scroll down the list and select the food You ate and add the approximate number of servings you ate Click on Add and then Submit Each time you add a portion, the Pie will grow Your goal is to eat fewer than the portions shown here each week The second key is to limit drinking calories Drinking your calories is a double hit as you add calories Sometimes a few hundred with one drink And you don’t get full Chances are if you have gained weight It is due to key one or key two … or both The process to track your drinking calories Is similar to how you track refined carbs You click on Key 2 Then click on the link Beverages with Calories Scroll down the list and select the beverages you drank And add the approximate number of servings you drank Click on Add and then Submit Each time you add a portion, the glass will fill Your goal is to eat fewer than the portions Shown here on your app each week The third key overrides everything Portion Control and Limit Grazing With food, almost anything you eat is okay in moderation The key works the same way as the first two keys Except that you do not have serving choices Either you overate or you didn’t Scroll down the list and choose one that applies, if any The goal is to have less than three overeating incidences a week Did you think we would leave out exercise? Exercise without the first three keys Will not lead to weight loss However, exercise will be a great way to lose fat and not muscle If you do it along with limiting carbs Drinking calories and practice portion control To use this key Click on the button or text area And use the key pad to add the minutes you exercise each day If it is thirty minutes or more Watch the little person climb the mountain Go for seven days straight and reach the top If you are looking for Exercise options Click on Fit in the Middle’s exercise page And find aerobic and strength training routines You can start today You will lose weight by following the first four keys However, if you are looking for added help And a way to be healthier and feel even better Follow keys five through eight also They will help you stick with the first four keys And promote better overall health Did you eat a healthy breakfast this morning? Check the box and get a smiley face Did you eat foods high in protein? Click on the box Click on the link And scroll down the list of foods to add Along with the portion you ate Click on Add and watch the fish move The basic planner asks that you eat three portions a day The Premium Planner bases the portions On your weight and weight loss goals Unhealthy fats are high in calories and low in nutrition Track them the same way you track refined carbs As with refined carbs, watch the Pie grow as you add portions Limit the unhealthy fats you eat to Less than the portions shown here on your app Sleep is a lost art Sleep at least seven hours a day for better health Enter the time you sleep here The first four keys will lead to weight loss and more energy The second four will add to your progress and make you feel even better While limiting certain foods and drinks are keys to weight loss You must still eat If you want to change your eating habits completely And eat healthier foods, you are in luck We have a list of healthy foods you can eat Click on the Category and see the variety and splendor of healthy eating Hint – you will find most of these foods in edges of your grocery store You will also find nutrition information in the Fit in the Middle website Find information about foods, restaurants and even healthy recipes If you have your own healthy recipe Send it to us and we may add it to the list. Write down your journey to weight loss nirvana How do you feel thirty minutes after a big meal? Write down your exercises and track what you do to get more sleep Shout it out to the world with Facebook and Twitter The Premium Plan offers more interaction with Fit in the Middle As you can add reminders around holidays, birthdays and events We will also offer helpful hints When you go over your suggested servings You didn’t download this app because you like to tap on your phone You have Angry Birds for that You set a goal weight and a date to reach that weight Track it here Watch the little silhouette shrink as you shrink With the Premium App, you can also track other goals Such as your waist circumference My Stats page lists your weight and other vitals you added When you joined Fit in the Middle We also provide you with your current BMI and Basal Metabolic Rate You will notice question marks throughout the app Click on them for a brief explanation of the item you are viewing You will also find instructions and other great information You will find the same great information on your home computer Go to Fit in the Middle.com and login with your same email address And password to find your Stats, Keys and Journal in a larger format Following the Basic Planner will help you reach your goals And give you a basis toward healthier living However, if you want more in-depth information about you How your habits are affecting your goals Along with a detailed plan to reach those goals Get the Premium Planner Answer a ten minute questionnaire and you will get a comprehensive e-book More detailed portions and servings for your 8 keys And reminders in your Journal It is an inexpensive way to become healthier Lose weight and develop the tools to keep it off Start using the app and website today Follow the first four keys vigorously for at least thirty days And watch your weight drop Follow all eight keys and see even better results with increased energy So Lets Get Going Your weight loss start is just a few clicks away