Weight Management Guide

Posted on March 1, 2008. Filed under: diet, nutrition, obesity | Tags: , , |

Most of us need to watch our weight. Many of us have extra weight that is an embarrassment, keeps us from doing things we used to do, or is causing health problems. Over 20 years of medical practice in counseling overweight individuals these practical guidances have emerged. First do this assessment.

How much should I weight? For many people, their high school weight is a good target. The BMI calculator  at www.nhlbisupport.com/bmi will give you an idea of what is a good weight for you.

 Write these down: Non-overweight (BMI<25) = ____ pounds; Non-obese (BMI<30) = ___ pounds.

Do I have any of these health concerns? Weight loss will lessen risk. Check the appropriate ones:

High cholesterol__   Diabetes__  Shortness of breath__  Back or Joint complaints__  Varicose veins__

High blood pressure__  Indigestion __  Sleep apnea__  Low HDL (good) cholesterol__  Diabetes risk__

Healthy Lifestyle Guide

·         Increase Physical Activity: This commitment is very important to your success.

                Plan __ minutes of walking __ days per week (recommend 30 minutes, 6 days per week)

                A pedometer is an aid (2000 steps = 1 mile); Use 3 or 5 pound weight for upper body exercise; consider water aerobics if you have arthritis. EVERYBODY  can exercise!

·         Use meal replacement shakes or entrees:

                Use __ shakes each day (recommend 2 HMR (www.hmrprogram.com) or SlimFast shakes daily)

                Use __ entrees each day (recommend 1 HMR entrée or other—Healthy Choice, Lean Cuisine)  Look for entrees that are less than 300 calories, less than 8 grams fat, and at least 15 grams protein.

·         Fruit and Vegetables

Eat __ servings of fruit or vegetables each day (recommend working up to a total of 5 each day).                In general, 1 cup of vegetables is one serving; 2 cups of raw leafy vegetables (salad) is 1 serving.  In general, 1 cup of fresh fruit or 1 piece (apple, orange) is one serving.

·         Eliminate unnecessary calories

o   Replace high calorie food or snack with lower calorie one (replace regular soda with diet soda, replace regular milk with skim milk, replace potato chips with pretzels)

o   Watch you intake of __________________ (examples: sweets, potato chips, cheese)

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4 Responses to “Weight Management Guide”

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Love your book. Starting diet soon. Need to know if Nature’s Way “Alive” shakes are ok. Cal: 140, Fat: 1g & protein 15g. PEA protein. Since there is a lot of fruits & veggies in this can I count it as 1 f or v too?

Hi Geri, Glad you like the book. Since fruits provide volume and bulk and additional nutrients, I would still recommend using the five servings of fruits of vegeteble. Best of luck. Nutdoc

Best Diet that i will ever be on, Just one thing just started this and can i substitute fruits for the shakes, I just cant seem to handle the taste of those things. I am eating my three meals a day from your list in your book, and eating fruits in between them. Exercising and fixing to start doing Zumba classes, This is going to be a wonderful year and thank you for that.

Hi Marilyn, glad you like the diet. My experience is that use of shakes is the most important feature of the diet. If you want to lose more than 30 pounds you will be more likely to be successful if you use the three shakes daily. Best, Nutdoc


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