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8 tips for weight loss and healthy eating
- 1. Healthy lifestyle choices for a long life! Introducing w8md’s 8 tips for weight loss & wellness
- 2. Let food be your medicine & medicine be your food! - Hippocrates Introduction Healthy eating plan Tips for weight loss and wellness Learn to eat well!
- 3. Author Prab R. Tumpati, MD Founder, W8MD medical weight loss and sleep wellness centers Wellness that matters!
- 4. Confusing choices! Where to start?
- 5. Understand your food and understand your body! 8 things to do for weight loss & wellness!
- 6. Introduction Poor diet and sedenterism are the most important factors contributing to an epidemic of overweight and obesity! Even in the absence of overweight, poor diet and physical inactivity are associated with many medical problems
- 7. START THE DAY WITH A HEALTHY BREAKFAST WITH LEAN PROTEIN SUCH AS EGG WHITES AS PROTEIN KEEPS YOU FULL LONGER AND REDUCES CRAVINGS! DO NOT START THE DAY WITH HIGH GLYCEMIC STARCHY FOODS SUCH AS CEREALS, CHEERIOS, BAGELS, MUFFINS, DONUTS ETC. AS THEY LEAD TO SUGAR RUSH AND CRASH! Know your food, know your body!
- 8. CONTROL TOTAL CALORIE INTAKE TO MANAGE BODY WEIGHT IF YOU ARE OVERWEIGHT OR OBESE, CONSIDER A LOW CALORIE DIET (LCD) OR VERY LOW CALORIE DIET (VLCD) USING PARTIAL MEAL REPLACEMENT FOR EFFECTIVE CONTROL ON THE INTAKE AND TO PROVIDE CONSTANT NUTRITION TO THE BODY Know your food, know your body!
- 9. FOR PEOPLE WHO ARE OVERWEIGHT OR OBESE, THIS WILL MEAN CONSUMING FEWER CALORIES FROM FOODS AND BEVERAGES. STAY AWAY FROM STARCHY, HIGH GLYCEMIC FOODS! Know your food, know your body!
- 10. INCREASE PHYSICAL ACTIVITY AND REDUCE TIME SPENT IN SEDENTARY BEHAVIORS WALK AT LEAST 8000-10,000 STEPS A DAY WITH SHORT BURSTS OF INTENSE ACTIVITY CALLED PACE (PROGRESSIVE ACCELERATING CARDIOVASCULAR ACTIVITY) Know your food, know your body!
- 11. MAINTAIN APPROPRIATE CALORIE BALANCE DURING EACH STAGE OF LIFE— CHILDHOOD, ADOLESCENCE, ADULTHOOD, PREGNANCY AND BREASTFEEDING, AND OLDER AGE REDUCE OVERALL CALORIES TO BALANCE YOUR ACTIVITY AND BASAL METABOLIC RATE. USE ONLINE TOOLS SUCH AS THE W8MD CALORIE CALCULATOR TO KNOW YOUR BASAL CALORIE REQUIREMENT Know your food, know your body!
- 12. PREVENT AND/OR REDUCE OVERWEIGHT AND OBESITY THROUGH IMPROVED EATING AND PHYSICAL ACTIVITY BEHAVIORS OBESITY CAN LEAD TO UP TO 50 DIFFERENT MEDICAL PROBLEMS DIRECTLY OR INDIRECTLY AND CAN COST $2646 FOR A MAN AND $4875 FOR A WOMAN DUE TO COST OF OBESITY ITSELF! Know your food, know your body!
- 13. EAT 4-5 SMALL LEAN PROTEIN MEALS EAT PREVENTIVELY, AND NOT WAIT UNTIL YOU ARE HUNGRY! PREVENTIVE EATING BY EATING BEFORE YOU ARE HUNGRY PREVENTS OVEREATING Know your food, know your body!
- 14. CONSUME LESS THAN 10 PERCENT OF CALORIES FROM SATURATED FATTY ACIDS BY REPLACING THEM WITH MONOUNSATURATED AND POLYUNSATURATED FATTY ACIDS! LOOK FOR UNPROCESSED FOODS WITH A VARIETY OF NATURAL COLORS AS THESE COLORED FOODS HAVE ANTIOXIDANTS! Know your food, know your body!
- 15. Questions? Need help losing weight with insurance using evidence based measures? W8MD medical weight loss centers can help! Contact us at info@w8md.com Wellness that matters!
- 16. Choose a variety of colorful and varied foods! Wellness that matters!
- 17. Conclusion Lose weight! Sleep better, live longer! Because you become what you eat!
- 18. Follow w8md medical weight loss centers on social media!
- 19. > Learn more… You can learn more on weight loss and wellness by watching the 52 weeks of weight loss and wellness videos on W8MD’s youtube channel! Wellness that matters!
Editor's Notes
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