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5 Places to Start
Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program.

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Home : 5 Places to Start

Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program. I suggest that you take a look at all of the plans because you may find a little bit of yourself in more than one of them. And if you don't already have a specific goal in mind, reading the goals for these plans may help you clarify yours-they all include healthy eating and exercise habits.

Call it portly or pear-shaped; call them love-handles, saddlebags, or a beer belly-by any name, the accumulation of fat around our midsections is the most ubiquitous weight problem today. I believe that it represents everything that is wrong with the American lifestyle: poor eating habits, unhealthy food choices, and lack of exercise. But fear not; the baggage you carry up front, around your hips, and on your backside can all be eliminated. Learn more about BOK - Troubles Around the Equator meal and exercise strategies »

Most people who want to shed their final ten to twenty pounds fall into two categories: those who don't care about the extra weight until a special event turns on the motivation (class reunion or trip to the beach), and those who have reached a plateau in their weight loss. Whether you are ready to break that plateau, get into your tuxedo or fit into that special dress or bathing suit, you, like so many others, are ready to put in some extra effort to lose pounds fast. I'm here to tell you that it can be done-and done safely. All it takes is the focus and desire to follow this plan until you lose that extra size or those last few inches.

This is only a short-term plan, as it is very difficult to stick to it for any length of time. It is specifically designed to help you lose fat in a short period of time. It requires strict adherence to the BOK Accelerated Fat Loss Meal Plan and a modified exercise regimen. This plan is designed with the young and healthy in mind, so consult your doctor if you have any concerns.Learn more about BOK - Quick Fix meal and exercise strategies »

Most people who are moderately or severely overweight have been struggling with this problem all of their lives. No matter what program they select or how hard they try, the weight they lose usually comes right back-often more weight than what they lost. It leads to a vicious cycle of gaining, losing, and gaining even more. Sadly, the end result is often a diagnosis of clinical obesity, meaning a person with a body mass index (BMI) of 30 or higher.

The most important consideration for substantial weight loss is medical supervision throughout the program before, during, and after you have achieved your goals. Anyone fighting obesity, especially those with health problems, will need a medical evaluation and constant supervision until their doctor advises otherwise. Serious weight problems are frequently rooted in issues that require professional counseling too. Obese patients should undergo some type of initial screening and counseling to identify habits that contribute to their problems with weight management and help them find ways to neutralize their influence. Learn more about BOK - Obesity meal and exercise strategies »

Right now, you have it all: you feel great, you look great, and you're as happy as a fit person can be. All you can ask for is that your good health and happiness continue throughout your lifetime. Or maybe you are one of those people who looks good but you've put your health on the line living in the fast lane? Or maybe you're dealing with the effects of a medical condition but still look and feel okay. Or maybe you simply have concerns about getting older. Whatever your situation, you are now making a conscious decision to get the best out of life. This is what the BOK Fat Loss / Weight Maintenance Meal Plan is all about. Learn more about BOK - Alive, Well, and Feeling Great meal and exercise strategies »


There is thin and there is too thin. Gangly teenage boys can feel social pressure to bulk up, with or without the need to develop size for particular sports. An athletic build with muscle definition has traditionally been the goal of most young men, but today it is also one for many women. Having more lean muscle mass also promotes good health and longevity. And let's face it: a lean, muscular frame is attractive.

There are also social pressures to be very thin, and some people fall prey to eating disorders such as anorexia and bulimia. And for some people, a medical condition or disease, such as cancer or AIDS, has resulted in too much weight loss or malnutrition. For the very thin, gaining weight can be just as difficult as it is for the overweight to lose it. Regardless of the cause, the first priority is to build and maintain a healthy level of muscle mass combined with a healthy amount of dietary fat to keep it around and promote good health. A healthy diet and exercise program are just as important for healing and recovery as the best traditional medical treatments available. Learn more about BOK - Too Thin meal and exercise strategies »