Weight Management
Obesity Definition: 20% or
more over ideal weight for individual height and frame (sm., med., lg.)
Obesity increases risk of coronary heart disease, diabetes, stroke, high cholesterol & high blood pressure.
Why
fad diets don't work:
Within the first year off the diet, individuals
return to their old eating patterns, the ones that hurt them in the first place, and regain all the weight they worked so
hard to loose, if not more.
The best way to loose weight is with a program of healthy eating & exercise. Foods to eat should be
low in sugar, high in fiber (fruits & vegetables) low in saturated fats. Eat fresh, non-processed foods. Call for information
on locating organic foods.
Tips:
Set realistic goals; 1-2 pounds per week, loose to quickly, more likely to regain.
Keep a food journal for 2 weeks; write down everything you eat & drink. Make note of any mood eating & high calorie
snacking.
Keep high calorie "bad" foods out of the home & office
Remove sugar, alcohol, creamy dressings, processed
foods, red meats, pastries, white breads, pastas & white rice from diet
Use low calorie spices: garlic, basil, oregano
& ginger, avoid gravies & cream sauces
Snack on fruits & vegetables = high in nutritive value & low in
calories
Plan meals to avoid binge eating
Don't eat in front of the television
You don't have to give up your
favorite foods - just eat smaller portions
Exercise - start with stretching; can be broken into 3-4 10 minute workouts
No Guilt! If you slip up, just start again DO NOT QUIT
BELIEVE IN YOURSELF! YOU CAN DO IT!
Want the secret solution to permanent weight loss and weight management?? Do you really want to know?? I
will not lie to you, weight loss and weight management is very hard, a daily struggle for most people, myself included. I
have lost weight, only to regain it many times over. The magic lies in "LIVESTYLE CHANGES." Changes that you can follow for
the rest of your life. It is not about restrictions, calorie counting, weighing and measuring. Instead it is about learning
to love the food that feeds your body, mind and soul.