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Over the last eight years that I've been working with Beaver Medical
Group patients in losing excess weight, I've found that while there
is no one secret formula for everyone, the following six tips are
common to those who have lost excess fat and kept it off. Use them
as part of your solution to your New Year's weight loss resolutions!
1. Throw out the scale! This is probably the single most
cause for people "falling off the wagon" and getting discouraged.
Better to go by how your clothes fit. Getting your body fat measured
every one or two months is also a better indicator of how well you're
doing. If you must weigh yourself, weigh only once a week maximum.
2. Calories count so count calories. When you look at all the
programs out there--Weight Watcher's Point System, Body For Life's
"fist method", or Richard Simmon's Deal a Meal, they are
all trying to get you to do one thing: eat less calories. To increase
your awareness of just how many calories you're eating, count your
calories for at least 3 days, using measuring cups and spoons to
be as accurate as possible.
A popular method for reducing calories is to reduce portion sizes.
However the type of food you eat makes a big difference here. In
Dr. Shapiro's "Picture Perfect Weight Loss", he compares
high fat, high calorie food to healthy food in colorful pictures.
Interestingly, the amount of food in the unhealthy food is a lot
smaller than the healthy food, even though both have the same amount
of calories.
How many calories should you eat? In the Total Wellness approach,
we calculate your basal metabolic rate (BMR, also known as resting
metabolic rate) and establish your unique daily caloric intake goal.
3. Track your progress, especially in the initial stages.
In the Health Education Department we have various paper-versions
for tracking your "calorie balance" (calories in vs calories
out). If you're into high-tech, there are programs for your computer
and PDA. If you're online, my personal favorite is a free site called
Fit Day (www.fitday.com). While you won't have to track forever,
doing so in the beginning will help teach and establish what is
a healthy lifestyle for you to lose excess fat and then maintain
your new body weight.
4. Don't deprive yourself. Learn how to eat for life, which
means occasionally eating high fat and sugar foods. Decide on a
plan for splurging. Some like to choose a specific day of the week;
others choose the number of times a week they will splurge. Choose
a method and stay on a healthy eating plan without feeling deprived
for life.
5. Take small steps. Don't try and change everything in one
step. Analyze what you're currently doing and see what small changes
you can make to improve lifestyle. If you're a complete couch potato,
strive to just get 10 minutes of physical activity a day. Focus
on one goal at a time: first improve one meal in your day. Then
try to shoot for five fruits and vegetables a day or strive to have
breakfast every morning.
6. Get help! If all this sounds too overwhelming, help is
available! You don't have to do it alone. Our team of nurses, dietitians,
and preventive care specialists in Health Education offer classes,
small groups, telephone and online support, and individual appointments
to help you analyze your lifestyle, set your goals, reach your goals,
and maintain your new healthy lifestyle. Best of all, our services
are FREE to Beaver Medical Group patients!
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