Post on 11-May-2015
description
Simple Weight Loss Tips Secrets of Losing & Maintaining Weight
Tanveer A Padder MD
Introduction
² Obesity is a challenging condition with vast array of medical, financial, social and psychological problems.
² One-third of Americans are obese; another third are overweight.
² If the trend continues, 75% of U.S. adults will be overweight by the year 2015!
² The permanent weight loss is simple once you learn how to go about it in a way that works for you.
² It's nothing more than acquiring healthy habits that are proven to work.
² It is a proven fact that weight only comes off ONE WAY- You have to create a small daily calorie deficit.
Basic Weight Loss Principals ² Maintaining healthy weight is simple mathematics ² It depends upon the calories consumed and calories
spent
² If Calorie consumed > Calorie spent =Weight Gain
² If Calorie consumed < Calorie spent= Weight Loss ² Any kind of diet program- diets, diet pills or strict
exercise programs can give you a short term weight loss
² But the sustained weight loss depends only upon balance between healthy diet, regular exercise, watching calories and above all healthy life style changes.
Four Basic Principals OF Weight Loss
² Healthy Lifestyle Changes ² Balanced Diet ² Physical Exercise ² Calorie Count
Healthy Lifestyle Changes
² Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.
² 5 Word Diet Plan that works: Eat Less and Move More!
² Start small-changing your lifestyle overnight is very bad for your body and your mind.
² In order maintain long term weight loss, healthy food habits has to part of your normal everyday life. In other words, you have to like what you eat.
² Make one change at a time. Don’t cut everything out at once. For example, cut out fried foods. When you’re used to that, cut out soda, etc.
Healthy Lifestyle Changes Contd. ² Remember to keep your goals in sight to motivate
yourself. ² Keep track.-dieters who keep track of everything
they eat lose twice as much weight as those who don't, research shows.
² Motivate yourself.-Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep you inspired.
² Get help from family and friends. Dieters who have support from a partner at home lose more weight
² When you go food shopping never go when you are hungry
Healthy Lifestyle Changes Contd. ² Avoid hunger. Eat regular small meals and snacks. ² Try to enjoy your food, eat it slowly and consciously ² Eat Fruits and vegetables-‐ Lots of them ² Get plenty of sleep. ² Don’t eat while watching TV ² Stock your kitchen with healthy convenience foods.
Healthy Lifestyle Changes Contd. ² Get rid of the foods that sabotage your weight loss. ² Stash apples, bananas, oranges or whole-‐grain crackers in
your bag so you'll always have a low-‐calorie snack on hand. ² Keep produce on hand.-‐Place a bowl of vegetables such as
broccoli, snap peas, cucumbers or carrot sHcks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.
² Stock up on "impulse fruits." Keep things like grapes, ClemenHne’s, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cuMng and slicing.
Healthy Lifestyle Changes Contd.
² Buy low-‐fat 1% or skim milk, low-‐fat cream cheese and reduced-‐fat cheese instead of the full-‐fat versions.
² Use the red, orange and green rule -‐at each meal include one food that is any of these colors.
² Be aware of food-‐decepHon. It can sneak up on you from any angle. Examples of food decepHons: breaded/fried chicken breast , potato and salad dressings
² Get enough sleep – that’s the first and most important step. Without sleep, it’s harder to plan your meals, to exercise, or to consciously eat healthy.
Healthy Lifestyle Changes Contd.
² Choose a bedHme that’s early enough to keep you from aYer-‐dinner snacking. SHck to that bed-‐Hme.
² Go to bed early and get up early. If you stay up late, you will overeat, guaranteed when you go to bed early, you don’t think about food all night.
² Flavor your meals with fresh or dried herbs and spices, salsa, vinegar or lemon
² Be aware that a craving takes 20 minutes to go away. If you can distract yourself for that long, you probably have it beaten
Balanced Diet ² Since food is the number one culprit in weight gain
that makes it the number one tool that you need to learn how to lose weight
² Drink lot of water and other calorie-free beverages. It kick-starts your metabolism.
² Drink a big glass of water at the start of every meal to help you feel full.
² Try to avoid sodas. Juices, or sugary drinks if possible ² If you have to drink try diet sodas or favored water ² Cut out alcohol or reduce your intake to one or two
glasses a week.
LOWEST CALORIE FOODS/MEAT/FISH
1. Brown Rice 2. Cereals- whole grain 3. Chicken breast 4. Cottage cheese 5. Crabs 6. Egg white 7. Grilled salmon 8. Lean beef 9. Lemons 10. Low fat yogurt
1. Mussels 2. Pickles 3. Popcorn 4. Scallops 5. Shrimp 6. Snapper 7. Spaghetti 8. Striped bass 9. TEA 10. Tilapia
LOWEST CALORIE VEGETABLES
1. Asparagus 2. Black beans 3. Boiled potatoes 4. Broccoli 5. Cabbage 6. Carrots 7. Cauliflower 8. Celery 9. Collard greens 10. Cucumber 11. Eggplant
1. Green peppers 2. Lettuce 3. Mushrooms 4. Onions 5. Peas 6. Radish 7. Shallots 8. Spinach 9. Squash 10. Tomatoes 11. Turnip 12. Watercress
LOW CALORIE FRUITS 1. Apricots 2. Bananas 3. Blueberries 4. Cherries 5. Cranberries 6. Grapefruits 7. Grapes 8. Guavas 9. Kiwis 10. Mangoes 11. Melons
1. Oranges 2. Papaya 3. Peaches 4. Pears 5. Pineapple 6. Plums 7. Pomegranate 8. Raspberry 9. Strawberry 10. Tangerines 11. Watermelons
Balanced Diet Contd. ² Take a Snack between meals – starving yourself for 6 or 7 hours at a
Hme between lunch and dinner means you will overeat at dinner ² Snack on nuts. EaHng a handful of nuts will help you stay full. ² Steer Clear of 'Fat Free' Packaged Foods ² Avoid processed food; Keep it as natural as possible. ² Eat lots of fiber, it’s surprisingly filling compared to that cupcake
Balanced Diet Contd. ² Reduce the intake of three white things – white flour, salt and sugar. ² Kick the salt habit Salt is a big contributor to weight gain ² Eat at least one protein at every meal. ² Try to avoid candies, chocolates, chips or other fast foods ² Try to Avoid French fries or fried food of any kind ² Try to Avoid frying your fish, poultry or other cuts of lean meat. Only broil, roast or grill them.
Balanced Diet Contd. ² Eat a healthy breakfast everyday ² Avoid egg yolk at all costs-try to eat egg whites- you can
eat 6 egg whites for the same calories as one whole egg??? ² Limit amount of carbohydrates and fats with meals ² Add spices or chilies to your food for a flavor boost that can
help you feel satisfied ² Skip The Fasting -Skipping meals can cause your body to
go into a fat-storing starvation mode, making it harder to burn calories.
Balanced Diet Contd.
² Never Eat out Of the Carton-Never eat any snack food out of the box
² Ask Yourself Why You Are Eating- identify the emotional triggers that lead you to seek unhealthy comfort food
² Consider whether you're really hungry when about to eat
² Take A Pause Mid-Meal Take a 30-second break in the middle of your meal. Evaluate just how hungry you still are before getting back to your food.
² Eat slow and you will only eat as much as you need to be full.
Balanced Diet Contd.
² Eat everything in moderaHon. It’s OK to indulge a lible occasionally. Key word is occasionally. Beber to indulge a lible, than to binge later.
² Eat as soon aYer you get up as possible. This gets your metabolism working at a higher rate sooner in the day.
² Designate dining areas for eaHng only save the kitchen and the dining room table for cooking and eaHng.
² Commit to one diet -‐Start by making a list of low-‐calorie foods that you love, that you find saHsfying; and when you’re hungry make sure you eat lots of those foods.
Balanced Diet Contd. ² Avoid eaHng at night at all costs ² Pace, don't race. Force yourself to eat more slowly and savor each bite. ² Order children’s porHons at restaurants if possible-‐ try to avoid carry out
the remaining meal from restaurants ² Eat in small plates. You'll be saHsfied with less food. ² If you have trouble controlling how much you eat of a favorite food, -‐do
not bring it into your home. Eat it only in restaurants.
Physical Exercise ² Buy a pedometer take at least 5000 steps a day. ² Walk for 45 minutes a day. Regular aerobic exercise of 30-‐40 minutes
helps to increase metabolism. ² If you cant run, start slow by walking and then go for jogging and then go
for running ² Walk everywhere where you can-‐find fun exercises. Join a soYball team,
commute to work on a bike, whatever makes you walk.
Physical Exercise Contd. ² If you are resistant to exercising, consider volunteer labor.
Walk dogs at the animal shelter or volunteer at local sports team.
² Make friends with physically active people. If you have very active friends, you will be exercising without even noticing it.
² Take the stairs-Walk or bike ride that short distance instead of driving.
² Play sports of any kind you like, on regular basis.
Physical Exercise Contd. ² Be physically acHve as much as you can ² Try to move a lot in day to day things-‐ don’t sit for long periods ² Try to Walk, & Run at every chance you get. ² Swimming is a good exercise. ² Park farther away ay grocery stores and other parking lots.
Calorie Count
² UlHmately weight loss is about the balance between calories taken in
and calories burned ² Maintain food diary-‐Studies have found that people who maintain food
diaries wind up eaHng about 15 percent less food than those who don’t. ² Muscle burns at least four Hmes as many calories as fat does, so try
twenty minutes of strength straining two to three Hmes a week ² Stop the evening eaHng. You don’t want to eat and then go to sleep. All
those calories just sit there unused while you sleep.
Calorie Count Contd. ² Don’t count calories aYer you eat it, count before. ² Beware of "fat-‐free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.
² PracHce the "Rule of One." When it comes to high-‐calorie foods, you won't go wrong if you allow one small treat a day.
² Never give up, even aYer you have failed a few Hmes. When you fail, start over. Watch those TV programs like “The Biggest Loser” or “Celebrity Fit Club”, because they are great moHvators.
THANK YOU
Tanveer A Padder MD