DO’S AND DONT’S OF WEIGHT LOSS
Basic Principles you will need to eat at least 5-6 small meals daily. So forget the notion that eating less is the way to lose weight. In fact eating less (severe caloric restriction) is the least effective way to go about it. Understand that increasing your meals stimulates your metabolism while preventing you from getting too hungry. Make it work for you by adjusting your schedule to suit your waking, working and eating times. Planning is essential in this process, a good rule is keeping a journal or meal plan and creating and sticking to a grocery list. A journal will help keep you accountable and let you see things, good and bad. Another way to save time is to cook extra or pre-cook your meals for several days and packaging them up for later.
WHAT YOU SHOULD DO….
* Eat small meals five to six times each day
* Eat a combination of lean protein and complex carbohydrates (grains, fruits and vegetables) with each meal
* Eat two to three servings of healthy fats every day
* Drink eight to ten (8) oz. glasses of water per day
* Adhere to proper portion sizes
* Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzyme
WHAT TO AVOID…
* Processed foods, particularly simple carbohydrates (white flour and sugar)
* Foods containing preservatives
* Artificial foods (processed cheese)
* Saturated and trans fats
* Beverages heavy in sugar (limit alcohol intake)
* Super-sizing meals
* Foods containing little or no nutritional value (Candies/Chips)
LEARN MORE
We will strive toward assisting you in reaching your weight loss goal. Our weight loss program begins with a one on one consultation with our medical provider (MD, NP or PA). Our staff will go over an effective weight loss plan for you. You will receive a packet that contains, meal plans, exercise tips and a list of medications and supplements you will receive, the importance of drinking 8 to 10 glasses of water (staying hydrated) and a low sodium diet. You will also learn the “basic rules” for weight loss.