WEIGHT LOSS INFO

The Facts about Weight Loss

Being obese can have serious health consequences. These include an increased risk of heart disease, stroke, high blood pressure, diabetes, gallstones, and some forms of cancer. Losing weight can help reduce these risks. Here are some general points to keep in mind:

Any claims that you can lose weight effortlessly are FALSE. The only proven way to lose weight is either to reduce the number of calories you eat or to increase the number of calories you burn off through exercise. Most experts recommend a combination of both.

Very low calorie diets are not without risks, and should be pursued only under medical supervision. Unsupervised very low calorie diets can deprive you of important nutrients and are potentially dangerous.

Fad diets rarely have any permanent effect. Sudden and radical changes in your eating patterns are difficult to sustain over time. In addition, so called "crash" diets often send dieters into a cycle of quick weight loss, followed by a rebound weight gain once normal eating resumes, and makes it even more difficult to lose weight when the next diet is attempted. To lose weight safely and keep it off requires long-term changes in daily eating and exercise habits. Many experts recommend a goal of losing about a pound a week. A modest reduction of 500 calories per day should achieve this goal, since a total reduction of 3,500 calories is required to lose a pound of fat. An important way to lower caloric intake is to practice healthy eating habits.

Sensible Weight Loss Tips

Losing weight may not be effortless, but it doesn't have to be complicated. To achieve long-term results, it is best to avoid quick fix schemes and complex regimens. Focus instead on making modest changes to your life's daily routine. A balanced, healthy diet and sensible, regular exercise are the keys to maintaining your ideal weight. Although nutrition science is constantly evolving, here are some generally accepted guidelines for losing weight:

1. Consult with a qualified health professional to determine ideal body weight.
2. Eat smaller portions and choose from a variety of foods.
3. Load up on foods high in fiber: fruits, vegetables and whole grains.
4. Limit portions of foods high in fat: dairy products, red meat, cakes, etc.
5. Exercise at least 3 times a week.
6. Drink lots of water.

What about Water?

Importance: Water is the most essential nutrient the body requires to function. Lean body mass consists mostly of water and requires water to exist. Adults can survive approximately 10 days without water, and can survive weeks without food. The most common cause of muscle cramps is dehydration. If you are thirsty, you are already dehydrated. If you feel hungry, you are already dehydrated. The body needs at least eight glasses of water daily for normal functions (extra while exercising). Our bodies cannot store water and that is why it is so important to get daily intakes.

Functions: Water is involved in all of the following:

• Transports waste
• Maintains proper muscle tone
• Lubricates joints
• Transports antibodies
• Electrolyte balance
• Assists in food intake
• Circulates fluid
• Relieves constipation
• Reduces fluid retention
• Efficient digestion
• All chemical reactions
• Maintains blood pressure
• Transports hormones

Calorie and Exercise Goal

We Commend You. By coming in today, you are showing that you want a healthier lifestyle- one that will pay off for your physical well being now and in the future. Why is It Important to Pursue a Healthy Weight? Being overweight puts you at risk for heart disease, high blood pressure, diabetes, stroke, osteoarthritis, gall bladder disease, sleep apnea, and liver disease. Excess weight takes a toll on your body over time, but you can reverse that toll by making changes toward a healthier lifestyle.

BMI:         Normal 18-25        Overweight 25-29         Obese 30 or more         [ View BMI Chart ]

How Do I Start? Phentermine is very effective at suppressing your appetite, but medication alone won't be enough to get you to your goal weight and keep you there for a lifetime. Some lifestyle changes are necessary. Start today.

Dietary Changes: Count calories. Research has shown that keeping up with calories is the most effective way to lose weight on a diet. Go out today and purchase a small notebook to carry with you at all times. Every time you eat something, write it down. Check nutrition labels and record the calories. If the food has no label, or if you are pressed for time, just look it up at the end of the day at www.thedailyplate.com or in a calorie count manual. Bring your calorie count notebook in with you when you return so we can help you tailor your diet. Your provider will give you a daily calorie goal based on how many calories your body uses in a day to maintain your current weight, then subtracting 500 calories to create a deficit. One pound equals 3,500 calories. By hitting this goal consistently, you will create a calorie deficit, and the pounds will start to come off.

My Daily Calorie Goal: __________

Eat every 3-4 hours. Eating smaller meals through the day keeps your metabolism up, so you can burn more calories. For this reason, you should always eat breakfast!

Choose high fiber foods. Check food labels for fiber. The daily recommended amount is 20-25 grams. High fiber foods cause you to feel full longer and keep your digestive tract healthy.

Examples of high fiber foods are: oatmeal, fiber bars, broccoli, apples, pears, raspberries, almonds, and whole wheat pasta. Most fruits and vegetables are a good source of fiber. Start shopping for high-fiber healthy snacks to have on hand everywhere you go.

Exercise: The role of exercise in your journey toward your weight loss goal is important! The good news is it only takes a little walking to make a big difference. The national institutes of health recommend walking 30 minutes, 4 days a week. Consult with your personal physician before undertaking an exercise program that exceeds these recommendations. Take time today to plan when and where you will exercise.

I will exercise for ____ minutes on ___________________ (days) at ______________ (location).

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