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FAQ
Question #1:
How does it work? 
Answer #1:
The program is based on calorie restriction, behavior modification and exercise. In your registration process you will decide things like:
- Your weekly weight loss goal
- Your diet plan, food preferences and meal preparation types
- What behavioral challenges you have to eating healthy and losing weight and where to start working on these
- What type of physical activity to choose from
Question #2:
Do I need a special phone?
Answer #2:
Most mobile phones should accommodate the Sensei program. The phone needs to be able to accept “Java” and have internet access as you will be getting MMS/multimedia messages.
Question #3:
I am not very technical, is it hard to use?
Answer #3:
If you can press a button you can use this program. Anyone can quickly learn to use the Sensei program. It's as easy as answering your mobile phone. After your online registration, information and interactive messages are sent to your mobile phone and it simply requires the push of a button.
Question #4:
What is a safe and healthy amount of weight loss each week?
Answer #4:
Healthy and realistic weight loss is 1/2 to 3 pounds a week, the amount recommended by many health organizations. This is a safe and effective rate to help you lose fat and maintain muscle. However, you may find that during the first few weeks of starting the program, you lose weight more quickly mainly due to initial water loss.
Remember, gradual weight loss is best. Studies show that individuals who lose weight very quickly are more likely to gain it back...something NOT included in the Sensei plan!
Question #5:
What type of meal plans do you offer?
Answer #5:
Sensei for Weight Loss offers three different meal plans: Senseible, Mediterranean and Senseible Carb. The difference between them lays in the way the fat, protein and carbohydrates are balanced. All three plans provide healthy and balanced meals.
The Senseible plan is based on the 2005 USDA dietary guidelines for Americans and contains healthy carbohydrates with lots of fruits, vegetables, whole grain products and a limited amount of animal protein, sugar and fats. Perfect for the carb lover.
The Mediterranean plan is based on the typical Mediterranean diet. This diet is credited with lower rates of heart disease and contains lots of fruits, vegetables, whole grains, and low fat dairy products. There is a higher fat content provided by unsaturated olive oil, nuts and seeds. This type of diet may help increase HDL (good) cholesterol levels and lower LDL (bad) cholesterol.
The Senseible Carb plan distributes calories more evenly between protein, fats and carbs. This plan has more lean meats, poultry, fish and low fat dairy products then the other plans, but still provides healthy carbohydrates in the form of fruits, vegetables and whole grain products.
Question #6:
I don't like to cook; will I have to spend a lot of time cooking?
Answer #6:
Within each plan you can choose a level of preparation that best suits your lifestyle:
- Quick and Easy: less than ten minutes to prepare.
- Cook at Home: less than 30 minutes to prepare.
- Frozen/Ready to Go: using convenience foods with preparation requiring opening up a box or a can and reheating, or mixing a salad in a bag with salad dressing.
- Fast Foods: meals taken from fast foods restaurants.
- Eat out/Order in: meals eaten in or as take out from a selection of restaurants. Our database contains both specific restaurants and generic menus to accommodate your local favorite restaurants.
Our goal is to make your life easier and make sure that you can follow this program with the least amount of resistance and consequently stick to it for the long run and see the changes you desire.
Question #7:
What if I start with the diet plan and then decide to change it afterwards?
Answer #7:
You can change plans it as often as you like, it's only a click away. Just remember that each time you change plans, you will receive an entirely new set of meals and you will need to print a new shopping list.
Question #8:
How long do I have to stay on the plan?
Answer #8:
The program is structured to help establish new behaviors. Research has shown that it takes at least three months to establish new habits, so we recommend the minimum commitment to be 12 weeks, but your account will be charged on a monthly basis. You can continue for as many months as you like as you progress toward your goal, or for additional support after you've reached your goal. Sensei wants you to make true changes to your lifestyle and health to help you maintain your weight loss achievements.
Question #9:
I am a diabetic can I follow this diet?
Answer #9:
The Sensei plans are well balanced and provide healthy food options. We recommend that you first talk with your physician before starting any diet and exercise program. The Senseible Carb plan would be appropriate since it is low fat and reduced in simple carbohydrates but contains fruits, vegetables, whole grains, low fat dairy, and protein. Just make sure you eat your snacks and spread out your food intake throughout the day. Continue keeping track of your accu-checks/blood sugar and you will see that as your weight goes down, so does your blood sugar.
Question #10:
Can I just use Sensei for the diet/meal plans?
Answer #10:
The Sensei Lifestyle is based on three powerful components that work together synergistically, diet, behavior change and exercise. While you can choose to participate in whichever components you wish, we recommend that you include all three to receive the greatest benefit.
Question #11:
Do I have to buy specific food or supplements on your plan?
Answer #11:
No, the foods on all plans are available at your local grocery store. Supplements are not included in these menus, taking these is up to the individual's discretion.
Question #12:
I travel a lot. How can I follow my plan when on the go or on vacation?
Answer #12:
Traveling can make healthy eating and sticking to a fitness program a real challenge! But if you plan ahead you can continue to maintain your weight and avoid adding any. Sensei for Weight Loss will help you stay focused and choose healthier food options while on vacation with the ability to select food from convenience stores, fast food or sit down restaurants. Sensei is all about making your life easier and eating foods you like.
Question #13:
Can I have a glass of wine or a drink on my plan?
Answer #13:
Wine, in small amounts has been shown to actually have health benefits! The American Heart Association recommends no more than one 4 oz. glass for women or two for men each day.
The Mediterranean Plan may offer wine but you can substitute wine for a snack or a bread equivalent (100 calories) at dinner. But remember that you are trying to change habits that may have contributed to the initial excess weight. So keep the alcohol consumption to a minimum and only on special occasions.
Question #14:
What kind of beverages can I drink?
Answer #14:
The best beverage you can drink is water. You may also include calorie-free beverages, like diet soda, tea, or coffee. Be careful as it is easy to take in a lot of excess calories from sweet drinks � these are considered empty calories since they offer little or no nutritional value. Even some flavored waters contain calories. Read the label carefully as the label may say 10 calories per serving, and there is usually more than 1 serving in a bottle. Even drinks that are considered healthy like juices, smoothies and protein drinks, can contain a lot of calories and don't leave you feeling very satisfied or full. Save your calories for the foods that will give you nutrients and energy. Eat your food, don't drink it!
Question #15:
I'm a picky eater; can I still use the Sensei program?
Answer #15:
When you enroll and anytime afterwards you can select specific foods you don't want on your plan. You can also substitute food in your meals just by clicking on a food you wish to replace, on the mobile and on the web. Sensei thought of everything to make your life easier and allow you to use food you like.
Question #16:
I eat differently in my culture...
Answer #16:
We have tried to include a variety of dishes from different cultural backgrounds. You will be able to search specific food or restaurant meals from our database at any time. Further more; you can always submit us specific meals you would like to be “Senseitized” and make them healthier.
Question #17:
My family and friends like to eat out. How do I stay on my plan when eating at restaurants?
Answer #17:
One of the great things about the Sensei program is that you can select restaurant and fast food options too! You can change meal preparation on the web and on the mobile phone as often as you like, just select “Go Out/Order In” or “Fast Food” preparation when choosing your meals.
Question #18:
What if I have food allergies?
Answer #18:
You will have the opportunity to select specific foods you don't want on your plan when you first enroll and anytime afterwards. Make sure that you filled the Food Preference page.
You will also have the option of replacing any food that is part of a meal, by simply clicking on the food. The options are endless, we thought of everything to make your life easier and allow personal preferences.
Question #19:
I have a sweet tooth...what about dessert?
Answer #19:
We have included low calories desserts such as frozen yogurt, sherbet, graham wafers & angel food cake in some of the meals (mostly in the Senseible and Mediterranean plans) but none of the traditional high calories options.
Remember, we are working to change behaviors that may have caused you to eat too many calories in the past and high calorie/low nutrient desserts fall into this group. For some people, sweets can trigger the urge to overeat or eat when not really hungry. It will be a challenge, but know that over time your cravings will decrease and your tastes will change.
Question #20:
I feel deprived that I cannot have the foods I like.
Answer #20:
Changing your eating habits can be difficult. Remember why you joined and what motivated you to start making healthy changes. The longer you stick with it the easier it will be. Over time, your tastes will change and your cravings will decrease. You may need to find certain ways to handle these feelings and cravings. Distraction can be a good way to take your mind off of them. Go for a walk, meditate, read, work on a hobby, deep breathes or call a friend and the feelings will pass.
There's a wide variety of meals and snacks in the Sensei program. You'll be able to find a healthy variation of your favorite foods to help keep the feelings of deprivation low.
Question #21:
I don't have time to cook and eat healthy.
Answer #21:
Time is short these days. We realize that. If you don't want to prepare meals at home, make sure to select the “Quick & Easy” or “Frozen/Ready to go” in the meal preparation types. These cooking types require minimal preparation and cooking time. This way, you will get meal suggestions that require little (if any) preparation. And to make it even easier, you will get an email with your shopping list and one with your weekly meal plan including all your meals, snacks and meal preparation details. You can print them out for easy shopping and planning.
Question #22:
It's too hard to stick to my plan when I am with my friends.
Answer #22:
Eating healthy when others are not concerned with the foods they choose can be a real challenge. The best way to deal with this is to tell your friends that you are trying to eat healthy and ask them to help out by picking healthy restaurants to go to, or just being supportive of you. If you don't want to talk about the changes you are making, try to arrange to see your friends outside of meal time. If that is not an option, suggest restaurants where you know there are healthy foods on the menu so you can stick with your plan, without them even knowing.
Question #23:
Do I have to work out?
Answer #23:
The Sensei program is based on calorie restriction, behavior modification, and exercise. If you don't exercise you can still lose weight, but it will be slower. Exercise is a key factor in losing weight and is especially helpful for keeping it off long-term! If you don't currently exercise, just start with a few minutes of walking every other day. Add one minute each week, until you are exercising for at least 20 minutes, 3 times a week. Slowly but surely, build up your strength and endurance. Here are a few suggestions: go for a walk around your neighborhood after dinner; if you have an exercise bike or treadmill, put it in a convenient place and use it while watching your favorite TV show. Finding an exercise buddy is another great way to stay motivated and make the time go faster!
Question #24:
How much physical activity should I get?
Answer #24:
The national recommendations for health benefits for adults are: at least 30 minutes of physical activity on 5 or more days of the week at a moderate intensity OR at least 20 minutes of physical activity on 3 or more days of the week at a vigorous intensity. Remember that these are only recommendations and in order to lose weight, you may need to do more. Keep in mind that activity adds up throughout the day. So, you can take a 15 minute walk at lunch and another one after dinner to accumulate 30 minutes. It is also important to take into account your current activity level - doing too much at once may result in injury. While you may be far from the recommendations right now, any increase will burn calories, help you lose weight, and make you feel better.
Question #25:
I cannot exercise because I have a bad back. Will I still lose weight?
Answer #25:
We recommend that you first talk with your physician before starting any diet and exercise program. The program is based on calorie restriction, behavior modification and exercise. If you do not exercise you will still lose weight, but it would be slower. Our program includes a variety of activities at different intensities so hopefully you can find an activity that does not stress or aggravate your back. Make sure that you talk with your doctor or physical therapist about what exercise is best for you. They may recommend walking on asphalt rather than concrete or bicycling so you would not have to support your weight. Once you get the go ahead, start slowly and gradually build up speed and intensity. Start with a few minutes and add a few minutes each week, until you are exercising for 20 minutes. Aim for 3 days a week to start. Over time, this will improve your endurance and may help strengthen your back. Exercise is also a key factor in keeping
weight off. So establishing this behavior now; will help you with manage your weight in the future.