DAY ONE

1. Register, log in using the username and password that is automatically e-mailed to you, and fill in your settings.
2. Log off so that the system can save your information and start your program.
3. Log back on.
4. Set your goals and develop your caloric parameters (go to Other Tools, scroll down to the Weight Loss Consultant, click GO to get started.)
5. Customize your food library by entering nutrition facts for your 10-15 favorite foods. This is imperative so that your favorite brands are reflected and so that calorie counts are accurate. Enter item using the serving size on the label. You will be able to change the portion size that you actually eat later. (Click on food journal, click on ADD, search for your food. If it is not there, add it. Click on Custom Foods, fill out form, save.)
6. Click on discussion forum (left-hand side of home page) and register.
7. Introduce yourself in the Discussion Forum by logging in and posting a message on the overall USA EAT FIT message board. (You will be given access to your group's forum on Day 7.)
8. E-mail info@usaeatfit.com if you have any questions.

   DAY TWO

1. Receive an introductory e-mail from your Nutrition Coach.
2. Complete the introductory questionnaire. (go to Other Tools, scroll down to My Questionnaire)
3. Start logging your food in the food journal. (Use the Weight Loss Consultant as a calorie guide.)
4. Start tracking your exercise in the exercise log.
5. Your Nutrition Coach will begin monitoring your entries and planning your personalized program.
6. E-mail info@usaeatfit.com if you have any questions.

   DAY THREE

1. Get your Nutrition Coach's initial thoughts today.(go to Other Tools, scroll down to Journals & Photos, click GO, look under Coach's Notes for your coach's message)
2. Start writing in your journal. Your coach will be able to read your journal entry, (whether you click Make Public or not) so if you want to respond to his/her Coach's Notes in your journal, you can.
3. Feel free to ask your Nutrition Coach a question in the Coach's question box. This will get sent directly to your Coach's e-mail inbox.
4. Upload a BEFORE picture of yourself (go to Other Tools, scroll down to the Journals and Photos page, click GO) THIS IS OPTIONAL.
5. Continue logging food and exercise and interacting on the discussion board.

   DAY FOUR

1. Fill in all of your starting statistics (go to Other Tools, scroll down to My Statistics page, click GO).
2. Continue logging food and exercise, interacting on the discussion board, and journaling.

   DAY FIVE

1. Your coach will offer you menu ideas today. They will be in RED in your food journal. Use the ADD and REMOVE buttons to record what you actually eat (in case you prefer to ignore your coach's suggestions). At some point, you may opt not to have menus at all. They'll provide good menu ideas at first though.
2. Enter your commonly eaten meals (for example: egg white and cheese sandwich) in the Fast Meals section of your journal. (go to Other Tools, scroll down to Fast Meals, click GO.) Once you have saved your entry you can search for the item by clicking on a Fast Meals search.
3. Continue logging food and exercise, interacting on the discussion board, and journaling.

   DAY SIX

1. Save your favorite recipes in the Recipe Builder. (go to Other Tools, scroll down to Recipe Builder, click GO.) Enter recipes that you commonly make. Other members will not see your recipe, but once saved in the Recipe Builder, everyone will be able to search for it in the food library.
2. Continue logging food and exercise, interacting on the discussion board, and journaling.

   DAY SEVEN

1. Continue logging food and exercise, interacting on both discussion boards, and journaling.

   DAY EIGHT

1. Rate your 1st week's performance on the My Report Card page (go to Other Tools, scroll down to My Report Card, click GO).
2. Continue logging food and exercise, interacting on the discussion boards, and journaling.

1. Weigh in and record weight on My Statistics Page and in the Weight Loss Consultant.
2. Complete your weekly self-evaluation on My Report Card page.

Complete your weekly self-evaluation on My Report Card page.

1. Weigh in and record weight on My Statistics Page and in the Weight Loss Consultant.
2. Complete your weekly self-evaluation on My Report Card page.

1. Measure yourself and report your measurements on My Statistics page.
2. Complete your weekly self-evaluation on My Report Card page.

Look for your Nutrition coach's evaluation of you on My Report Card page.

Receive an e-mail noting a SUCCESS STORY from your group.

Remember: the more you put into the program, the more you will get out of it. Your coach will adjust his/her activity based on the level of your participation. Your coach will correspond with you in several ways (through group e-mails, personal e-mails, in the Coach's Notes section of the Journals & Photos page, in the discussion forum, and by sending you articles that are pertinent to you). Each coach is different and therefore it is up to you to figure out the best way to talk/correspond with your coach. Remember that our coaches are professional RDs who are counseling many clients, but if you feel that you are not getting the attention you deserve, please e-mail your concern to Cassie at info@usaeatfit.com.