Weight & Life Style Management
1. Eat at least five times per day. Don't eat and drink empty calories such as soda, beer, candy and high saturated fatty foods.
2. Take breaks when you are eating. Enjoy the conversation and listen. Eat slowly.
3. Eat well balanced meals.
4. Lower your portions and don't have seconds.
5. Enjoy food that taste good and are healthy for you. Stay away from processed foods. High saturated fatty foods should be avoided.
6. Begin a supplement program that makes sense for you. Discuss this with your physician as well.
7. Concentrate on having Complex Carbohydrates, such as potatoes, beans and corn.
8. Concentrate on having Proteins everyday, between 40 and 60 grams per day. Have both protein from animals and vegetables.
Lean meats, low fat milk, green vegetables such as spinach
9. Concentrate on having plenty of Fibrous Vegetables. Green vegetables, such as carrots, celery and spinach. Oat meal, grape nuts are also
good sources of fiber.
10. Drink plenty of water and stay away from fruit juices high in sugar, sodas and more than 8 oz of beer or wine per day.
11. Try to get a good night sleep. Go to bed early and wake up and start your day early. You should sleep between 7 and 8 hours every 24 hour.
12. Take time to meditate and pray everyday. Be grateful for all that you have.
13. Take time everyday to exercise your body a minimum of 45 minutes per day, 3 times per week.
14. Stay positive. If you become drained and burnt out from working out, take a day or two off. Don't feel guilty.
15. When you make a mistake on your diet, don't beat yourself up. Know that you will make mistakes, this does not mean you should binge.
16. Good luck, always know that you also have support groups such as Weight Watchers and other help groups to offer you support.
