GETTING STARTED GUIDE 入⻔指南 v Easy to follow meal plans 易于遵循的膳食计划 v Product recommender 产品推荐 v Smart snaking methods 聪明吃零食 v ”Eat” with your hands ⽤⼿拿捏食物份量 v Your progress chart 您的进度表
#USANA28dayschallenge #lostfatstayfab
G E T T I N G S TA R T E D G U I D E ⼊⻔指南 Congratulations! You are starting your journey towards building optimal health through a simple kick-start at the 28Day Challenge. Some benefits from the program are: Fitting into your favourite clothes again, new or regained confidence and a positive impact on overall health & wellness. In this guide, you will find easy to follow steps, and recommendations to lead you in stages of your journey.
S E T T I N G G O A L S 设立⽬标 ATTAINABLE, REALISTIC GOALS
可达到和实际的⽬标
D I E T 饮食
MAKE THE RIGHT CHOICES
做出正确的选择 S L E E P 睡眠
恭喜！ 28 天挑战赛即将启动您的健康 旅程。 此活动的好处：再次穿上您最喜欢的衣 服，重拾信⼼，并帮助提⾼整体健康。 在本指南中，您将找到易于遵循的步骤 和推荐，以引导您完成旅程的各个阶段。
6-8 HRS DAILY
每天6-8⼩时
P H Y S I C A L A C T I V I T Y 运动
30MINS EXERCISE OR 12,000 STEPS DAILY
运动30分钟，每天12,000步
START DATE
开始⽇期
AFTER 28 DAYS
My target in 28 days 未来 28 天的⽬标 CURRENT 现在
Weight (kg) 体重 (kg) Body Fat % (PBF) 体脂 % (PBF) Waistline (cm) 腰围 (cm) Shirt Size 衣服尺码
28天后
TARGET ⽬标
H Y B R I D T R A N S F O R M PA C K 混合转型配套
• 4 USANA Probiotic (14 stick packs): Balance your gut and support digestive health with convenient stick packs you can take alone or simply mix with water.
• 4 USANA益⽣菌 (14 根): ⽅便的条状包装可让您单独服⽤或简单地与⽔混合。此产品能 帮助平衡您的肠道并⽀持消化系统健康。
• 2 USANA Digestive Enzyme (56 tablets): Support the hard work of your digestive system with supplemental enzymes that support the breakdown of dietary carbohydrates, fats, protein, lactose, and cellulose.
• 2 USANA 消化酵素 (56颗): 使⽤⽀持分解碳⽔化合物、脂肪、蛋⽩质、乳糖和纤维素的消 化酶，⽀持消化系统的⼯作，减轻负担。
• 1 Metabolism+ (84 tablets): Experience all-day energy and keep fat from piling up and slowing you down. Combine with other Active Nutrition products to help support your weight-management goals.
• 1 活⼒代谢+ (84 颗): 让您⼀天能量满满，防⽌脂肪堆积减缓您的减重速度。 与其 他活⼒营养系列产品⼀起服⽤，帮助⽀持您的体重管理⽬标。
• 1 Detox Tea Drink (28 stick packs): Find relief from occasional discomfort with active ingredients rooted in Chinese medicine to soothe your mind and stomach.
• 1 排毒茶饮 (28 根): 使⽤源⾃中药的活性成分，帮助舒缓⾝⼼，缓解偶尔的肠胃不 适。
• 1 Fibergy Active (28 servings): Maintain good digestive health and feed your body’s microbiome with a soluble and insoluble fibre blend to help you feel fuller, longer.
• 1 活⼒纤维素 (28 份): 保持良好的消化系统健康， 使⽤可溶性和不可溶性纤维帮助 提升肠道微⽣物群，让您有更持久的饱⾜感。
• 1 Hepasil DTX (84 tablets): Featuring the InCelligence Detox-Support Complex, help balance your body’s natural detox processes.
• 1 肝脏宝 (84 颗): 含有 InCelligence 排毒⽀持复⽅，有助于平衡⾝体的⾃然排 毒过程。
• 2 Nutrimeal Active (Soy Vanilla 14 servings): Fuel your body with a balanced ratio of macronutrients, with more protein and less sugar.
• 2 活⼒营养餐 (香草 14 份): 均衡比例的宏量营养素、添加了更多蛋⽩质和减少糖份、为您 的⾝体提供更多能量。
• 2 Nutrimeal Active (Soy Chocolate 14 servings): Fuel your body with a balanced ratio of macronutrients, with more protein and less sugar. • 1 APVC Black Steel BlenderBottle®: Limited edition Comes with a twist-on, leak-proof cap and keeps drinks cold for up to 24 hours.
• 2 活⼒营养餐 (巧克⼒ 14 份): 均衡比例的宏量营养素、添加了更多蛋⽩质和减少糖份、为您 的⾝体提供更多能量。 • 1 APVC ⿊⾊不锈钢 摇摇杯®: 限量版 配有旋入式防漏盖，可将饮品冷藏⻓达 24 ⼩时。
D A I LY M E A L P L A N 每⽇膳食计划 M O N D AY – S A T U R D AY 周 ⼀ ⾄ 周 六 BEFORE MEAL 餐前
MORNING 早上
AFTERNOON 中午
MEAL 正餐
ONE Digestive Enzymes
MIX THEM UP Probiotics, Nutrimeal Active & Fibergy Active
1颗 消化酵素
混合起来 益⽣菌，活⼒营养餐 &活⼒纤维素
ONE Digestive Enzymes
1颗 消化酵素
EAT ANYTHING JUST 1/2 THE CARBS!
什么都可以吃 碳⽔减半
EVENING 晚上
ONE Digestive Enzymes
1颗 消化酵素
MIX THEM UP Probiotics, Nutrimeal Active & Fibergy Active
混合起来 益⽣菌，活⼒营养餐 &活⼒纤维素
D E T O X S U N D AY 排 毒 星 期 天 BEFORE MEAL 餐前
MORNING 早上
AFTERNOON 中午
EVENING 晚上
ONE Digestive Enzymes
1颗 消化酵素
ONE Digestive Enzymes
1颗 消化酵素
ONE Digestive Enzymes
1颗 消化酵素
AFTER MEAL 餐后 TWO Metabolism+ & Hepasil DTX
2颗 活⼒代谢+ &肝脏宝 TWO Metabolism+ & Hepasil DTX
2颗 活⼒代谢+ &肝脏宝
ONE Hepasil DTX
1颗 肝脏宝
STAY HYDRATED 补水 at least 2.5L a day ⼀天⾄少2.5升
MEAL 正餐 MIX THEM UP Probiotics, Nutrimeal Active & Fibergy Active
混合起来 益⽣菌，活⼒营养餐 &活⼒纤维素 MIX THEM UP Probiotics, Nutrimeal Active & Fibergy Active
混合起来 益⽣菌，活⼒营养餐 &活⼒纤维素 MIX THEM UP Probiotics, Nutrimeal Active & Fibergy Active
混合起来 益⽣菌，活⼒营养餐 &活⼒纤维素
AFTER MEAL 餐后 TWO Metabolism+ & Hepasil DTX
2颗 活⼒代谢+ &肝脏宝 TWO Metabolism+ & Hepasil DTX
2颗 活⼒代谢+ &肝脏宝
ONE Hepasil DTX
1颗 肝脏宝
PRODUCT RECOMMENDER
Reduce or Burn stored fats
✓
✓ ✓
减少或燃烧 储存脂肪 Supports healthy metabolism
✓
⽀持健康的 新陈代谢 Supports liver detox
✓
⽀持肝脏排毒 Maintains healthy sugar & cholesterol level
✓
✓
维持健康的⾎糖 和胆固醇⽔平
✓
Calorie control
✓
(Well balanced meal)
卡路⾥控制 (均衡的膳食） Improves muscle mass 维持或改善 肌⾁质量 Reduce cell inflammation 减少细胞炎症 General well-being 整体健康
LS TIA 养素 EN 营 LLS 本 CE 胞基 细
✓
GA ME ⽶加 BIO 奥 l us ⼒ nP 粉 活 tei 蛋⽩ Pro ™ 超级 art Sm 选 My 智 的 我 IVE CT LA EA IM 餐 TR 养 NU 营 ⼒ 活 E TIV AC GY 素 ER 维 FIB ⼒纤 活
改善肠道健康
X DT SIL PA HE 脏宝 肝
EA XT TO 饮 DE 毒茶 排 M+ LIS S BO + TA 谢 ME ZY ME ⼒代 EN 活 IVE ST IGE 酵素 AD 化 AN 消 US NA A US TIC BIO RO 菌 AP ⽣ AN 益 US ANA US
Improves gut health
✓ ✓
✓
✓
✓
✓
✓
✓ ✓ ✓
SMART SNACKING METHODS 聪明吃零食 START YOUR DAY WITH A BALANCED BREAKFAST
SNACK FOR ITS NUTRIENTS & CHOOSE WHOLE FOOD
CUT PROCESSED FOOD, SUGAR AND SODIUM
以营养均衡的早餐 开始新的⼀天
选择有营养的零食 和选择全天然食物
减少加⼯食品, 糖和钠摄取
H E A LT H Y SNACKS OPTION
VEGETABLES • 1 cup of baked kale chips • 2 cups of blanched vegetables • 1 baked sweet potato • ½ large boiled sweet corn
蔬菜 • 1 杯烤紫⽢蓝⽚ • 2 杯⽔煮蔬菜 • 1 个烤红薯 • ½ 个⼤⽔煮甜⽟⽶
FRUITS • ½ Grapefruit • 1 cup of mixed berries • 1 medium apple / orange / banana
⽔果 • ½ 个葡萄柚 • 1 杯混合莓果 • 1 个中等⼤⼩的苹果/橙⼦/香蕉
NUTS • 5 pieces of apricot • 14 pieced of unsalted almonds • 20 pieces of pistachios • 1/3 cup of edamame
坚果 • 5 颗杏⼦ • 14 颗无盐杏仁 • 20 颗开⼼果 • 1/3 杯⽑⾖
DAIRY & POULTRY • 1 hard-boiled egg • 1 piece of string cheese • ½ cup of Greek yogurt • 40g of boiled chicken breast
乳制品和家禽 • 1 个⽔煮鸡蛋 • 1 块串奶酪 • ½ 杯希腊酸奶 • 40 克⽔煮鸡胸⾁
WHOLEGRAIN • 3 cups of plain popcorn • 2 pieces of wholegrain biscuits
全⻨ • 3 杯原味爆⽶花 • 2 块全⻨饼⼲
SNACKS MIX • 1 cup of capsicum with 1 tbsp of hummus • 1 cup of raw celery sticks with 1 tbsp of peanut butter
零食组合 • 1 杯灯笼椒和 1 汤匙鹰嘴⾖泥 • 1 杯⽣芹菜棒和 1 汤匙花⽣酱
B E P I C K Y I N Y O U R D I E T 饮食要精准
Protein 蛋⽩质
Vegetables 蔬菜
Fats 脂肪
Carbohydrates 碳⽔
YOUR PROGRESS 您的进度表 WEIGHT (kg)
体重 (kg)
BODY FAT % (PBF)
体脂 % (PBF)
SKELETAL MUSCLE MASS (kg)
肌⾁量 (kg)
Be the best version of you. Let 28-Day Challenge help in your transformation.
WAISTLINE (cm)
腰围 (cm)
做最好的⾃⼰。 让 28 天挑战成功帮您转型。
Week 1 第⼀周 Don’t let the weekend become your weak end. Make it your Detox Sunday.
别让周末成为您的放纵⽇， ⽽是成为排毒星期天。
Week 2 第⼆周 Every accomplishment starts with the decision to try. Start moving by walking 12,500 steps daily.
每⼀个成就都始于决定开始的那刻。 每天步⾏ 12,500 步，开始动起来吧！
Week 3 第三周 The body achieves what the mind believes. Aim for 2 sizes down!
只要您相信，没什么办不到。 下个⽬标就是减少两个衣码！
Week 4 第四周
Your results 总成绩
Well done, you did it! Remember to take a photo of your transformation.
好样的，您做到了！记得拍下您的转型照⽚留念。
For more information, visit: www.usana.com Or contact us at askthenutritionist@usanainc.com 欲知更多信息，请浏览：www.usana.com 或通过 askthenutritionist@usanainc.com 联系我们。
DISCLAIMERS: Individual results may vary. USANA’s 28-Day challenge & Hybrid Transform Pack can help lower your daily caloric intake and recommend moderate exercise for best results. Typical results are 1-2 kg in 5 days. It is suggested that you take these products to your physician and secure his/her advice if you intend to change your diet, begin an exercise programme, are pregnant or lactating, have allergies, are taking medications, or are under the care of a physician. The components of the programmes are foods and are not intended to diagnose, treat, cure, or prevent any disease. As with any health and fitness programmes, a sensible eating plan and regular exercise are required to achieve long-term results.
免责声明：个别结果可能会有所不同。 USANA 的 28 天挑战和混合转型配套可以帮助降低您的每⽇热量摄入量， 并建议进⾏适度运动以获得最佳效果。典型的结果是 1-2 公⽄在 5 天内。如果您打算改变饮食、开始锻炼计划、 怀孕或哺乳期、过敏、正在服⽤药物或正在接受医⽣护理，建议您将这些产品带给您的医⽣并征询他/她的建议。 此计划的推荐主要是食物，并非在诊断、治疗、治愈或预防任何疾病。与任何健康和健⾝计划⼀样，需要合理的 饮食计划和定期锻炼才能获得⻓期效果。
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