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Weight Loss Tips


WEIGHT MANAGEMENT PROGRAM

  1. Eat Breakfast every day (DON’T SKIP MEALS)
  2. Drink 8 -10 glasses of water per day
  3. Avoid fast foods, canned foods, high sodium foods (max 2000 gms per day)
  4. Eat 3 meals and 2 snacks per day
  5. Eliminate carbohydrates completely for three days to break carbohydrate cravings.
  6. Exercise 20-30 minutes for 4 days/week
  7. 60-80 gms of protein per day- maintain muscle mass
  8. Sleep 8 hours per day
  9. Manage stress- see handout

RECOMMENDATIONS:

  • Clear all HIGH FAT JUNK FOOD from the house
  • Drink something hot with each meal and snack ( tea, soup)
  • Must think of this a LIFESTYLE CHANGE rather than a diet.
  • Small, frequent obtainable goals.