Real Appeal Nutrition
Building a solid nutrition plan is an integral part of sparking a transformation. Find the support and guidance you need with the Real Foods Nutrition Guide and meal plans. The Real Foods Nutrition Guide is available in the FAQs. It contains details on how to find your calorie goal, tons of recipes, cooking methods, healthier fast foods, and so much more!
Calorie Goal
Your calorie goal is the number of calories you need to shed pounds without feeling overly hungry all the time. Each person’s body is different, so this number will vary. By default, Real Appeal sets a calorie goal customized for you based on your age, biological sex, height, and weight that you enter during registration. You can work with your Real Appeal coach to fine-tune your calorie goal. Try that for a week or two, and if you aren’t seeing the weight loss you would like, try reducing your Calorie Goal by 100 calories. Your custom calorie goal connects to the nutrition tracker. It visually represents how your tracking compares to the goal each day you record your meals. The calorie goals provided are guidelines, and we recommend that you check with your physician on your specific needs, especially if you plan to change the calorie range to anything that falls outside of these guidelines:
- Women should go no lower than 1250 calories per day
- Men should go no lower than 1550 calories per day
Special Diet Considerations
Our program is backed by research and can work for anyone. Whether you are vegetarian, vegan, gluten-free, sugar-free, or following any other special diet, our Real Foods Nutrition Guide is jam-packed with meal ideas and recipes you can customize to meet your unique dietary needs. If you have any health concerns, it’s always best to consult your physician, who can help you make decisions based on your personal medical history and information.
Do I have to cook or buy special food?
You can relax! You are not required to cook at home, nor to buy special food. With Real Appeal, you’ll learn tips for finding healthier choices at your local grocery store and when you’re dining out. The key is finding a calorie goal that lets you steadily lose weight while still feeling satisfied with the amount of food you eat. If you’re unable to or don’t like to cook, you can use our online tracker to look up prepared foods and restaurant items. In addition, the online Real Foods Nutrition Guide Appendix lists “The Fittest Fast Food Finds” for eating out. If you prefer to spend less time in the kitchen, this Guide walks you through a few basic food prep skills.
Calorie Adjustments While Breastfeeding/Chestfeeding
Providing specific advice for adjusting calories while nursing is outside of the scope of the Real Appeal program. It’s always best to ask your physician, who can help you make decisions based on your personal medical history and information.
Real Appeal Exercise
What is the best exercise? It’s the one you will do! Study after study shows that people who have successfully lost weight and maintained their results exercise regularly. The Real Appeal approach is all about making exercise convenient, simple, and effective. You can create your own exercise program, or you can try one of the several different exercise options found online through the Fitness on Demand Platform. You can access these on the Real Appeal website and in the Rally Coach mobile app.
Your body was built to move. Whether you’ve moved your body a little (or even a lot) over the past few weeks, months, or years, any of the Fitness on Demand workout programs can work for you. Before starting any new exercise program, you should check in with your doctor—especially if you have physical limitations or have suffered an injury (e.g., bad knees, back/joint pain, etc.). While Real Appeal does not require you to do specific workouts, we hope that you will be as active as you’re able to be, and it’s always best to work closely with your physician.