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