This document provides information and recommendations for achieving weight loss through diet and exercise. It discusses evaluating your current weight and making changes to improve health. Food intake should focus on whole foods like proteins, healthy carbs and fats while limiting sugars, artificial ingredients and excess calories. Meal planning, portion control and developing healthy habits around eating are recommended to facilitate weight loss. The document also provides exercise suggestions involving both cardio and strength training that can be done in short sessions with minimal equipment at home. Calorie needs are calculated based on activity level and weight loss goals to achieve a daily calorie deficit.

1. By
M. SCUNZIANO, MD, NMD
01/29/2015
1
ON WEIGHT REDUCTION:
SMART MOVES MAKE
THIS HAPPEN

2. 2
Contents:
1) What’s the weight?
2) The food we consume
3) A positive goal
4) Make these moves
5) Foods needed and not
6) Meal planning
7) Calorie calculation
8) Let’s really get moving (demo and attached
photos)
9) References

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What’s the WEIGHT?
Take a look at yourself and decide if you need to
take off body weight. Your choice should reflect
how important your health is to you. You need not
add more weight so it is imperative to act NOW…
The time is now to CHANGE the program you are
on to one that makes a difference. If your weight
is in an unhealthy position, it needs to be
REPOSITIONED!

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Body weight is a function of several factors:
1) Genes
2) Metabolic rate
3) Food
4) Movement
5) Sleep status
6) Psychological/Mental status
All of the above factors can be changed. Science has already
shown that we can affect our genetics which had been doubted
and questioned until recently. While the gene transformation is
not a simple process, it is something that we can work on by
making quality changes in our daily lives.

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Metabolism is in part genetic and more than 50 % based upon the health
of our biochemistry and physiology that is a very dynamic system. It is
influenced by our diets, our activity levels, the aging process, the mental
movements and changes that we undergo and more.
It is important to know if your glands
are working well for you. Have a
thyroid and adrenal check. This can be
done with a health care provider who
is understanding and will work with
you. Consult a provider that you trust
and feel confident with for your health
concerns.

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If you need mental health help, consult a
provider to work with you on this so that you
may be able to accomplish your goals with a
level head and emotional stability. A depressed
or mentally distraught person will not be
capable of wise decisions on the health front so
weight loss (for those who tend to overeat) will
be unattainable.

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The FOOD we consume can best be understood as:
1) Fuel for the body to allow it to function
2) That which can provide health or break it
down
3) A source of pleasure for the body to feel
satiated, comfortable and complete
4) Life source

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If food is seen as the following, we can expect to see
unfavorable consequences:
• a source of pleasure without consequence
• a substitute for love and affection
• a “filler” for a void
• pastime with no hunger or true need to eat
• anything on the shelf is safe
• meat, dairy, sugar and artificial products are perfectly
fine
• nothing will happen
• dismissal of the “holiday” or “party” when there was
indiscreet eating

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WEIGHT REDUCTION SHOULD BE A POSITIVE GOAL
If you are seeking weight loss, it is important that you
do not see it in a negative light.
Plan a program that you can follow with the following
moves to set the stage for acquisition of the goal:

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Use self-affirmative statements like: I am going to accomplish
my goal or I will work on this to the best of my ability and try
be as healthy as possible
Reward good habits that you start with those positive
affirmations
Move all your muscles anyway you can throughout the day to
help energize the body and mind- stretch, jump, dance, twist
your waistline, deep breathe, shift in your chair, laugh and
swing your arms (see exercise below)

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Exercise before you eat. Calories will be expended much
better. Your food (fuel) is better utilized.
Take time to think of the proper foods to be eating before
you indulge (see below for list)
Take portions that will be reasonable and put away all
extra or excess; if in a restaurant, avoid the bread basket,
artificial sweeteners and dessert
Eat slower! Chewing slowly will help fill you sooner and
your will eat less.

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Avoid eating when watching any TV or while on
computer; you will eat much more!
Leave the kitchen or dining area once you have finished
eating. Lingering in the kitchen will only cause
temptation for more intake.
Use a natural gum or mint after you eat to satisfy you
and prevent the reaching for more food

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Brush your teeth after eating. This will help reinforce
that you are DONE with your meal or snack
You will need to SLEEP in order to control your appetite;
sleep increases LEPTIN and inhibits GHRELIN- the
former controls appetite and the latter drives it up; get
moving and get to sleep!

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THE FOODS YOUR BODY NEEDS
vs
WHAT IT DOES NOT

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The human body is sustained on WHOLE FOODS, i.e.
nature-made along with water, air, sleep, love and
warmth.
We must take in the major or macronutrients in proper
balance:
PROTEINS, CARBOHYDRATES & FATS
We need the following in our lives to keep our weight in
the right position and health:

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For a 3-meal a day plan:
Calories would depend on your level of activity but a good
range for weight control or reduction would be
• 1500-2000 kcal/day (see calculation of caloric need
below); this will vary and may even be less or more
depending on the physical condition of the person.
• Approximately 20 grams of protein; 30-60 grams of
healthy carbs (or less if diabetic); 5-10 grams of fat
• Aim for less than 300mg of cholesterol

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 Have a piece of broiled, baked or poached fish or a lean
meat product (for those who consume animal products) that
is 2-3 ounces at one or 2 meals
 Brown rice, millet, quinoa, sorghum, teff, freekeh or any
grain that you enjoy and that “agrees with your digestive
tract” in 1-2 cup cooked portion is good; season with herbs,
healthful salt and if oil used- olive, coconut or sesame are
better choices for added flavor and nutrient
 Use seaweed as a seasoning or side dish; very low calories
food with a lot of minerals

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 Add an avocado to your salad or as a side for its good fat
content; do not OVEReat
 BE aware of all hidden ingredients in GRAVIES, SAUCES and
CONDIMENTS; a lot of salt, sugar and fat calories are in these
products
 Use a mixture of green and other colored veggies for variety
and more nutrients per meal; low calorie!
 Control the amount of oil, butter, fat at all times. Be aware of
the amount of OIL you put in a pot; BUTTER, SOUR CREAM
and other such additions add up very quickly

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 AVOID chips, breads/rolls, candy, cookies/pastries, sweet drinks and
artificially flavored foods and drinks (your body does not want these; your
mind does!!); let your mind eat them without putting them in the mouth or
better yet- DO NOT EVEN PAY THEM ANY MIND!!!!
 Use WATER with lemon minus sugar as your main beverage. Light tea
without additives or fresh (preferably organic) coffee with cinnamon or
other natural flavor (use your own!). Drink to satisfy and do not force fluids!
 Add Apple Cider Vinegar (Braggs is a very nice brand) to your water or diet
each day. Add ¼ tsp to a glass of water; an excellent tonic and sugar-free;
may mix with a squeeze of lemon and a touch of honey (only if not diabetic
or pre-diabetic)
 Nuts, seeds and berries, carrots, celery and other raw veggies are all good
choices for snacking.

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CALCULATE # CALORIES NEEDED PER DAY:
1) Active male: body weight x 15; e.g. 180x15
2) Active female: weight x12
3) Inactive male: weight x13
4) Inactive female: weight x10; e.g.
5) Amount of fat to take in: calories calculated x 0.30 or
30% of total intake from fat
6) The number of fat calories to MAINTAIN body weight is
FAT CALORIES (from #5 above) divided by 9
7) To determine amount of FAT calories needed for weight
LOSS, SUBTRACT 500 cal from the amount needed to
maintain body weight.

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IN ORDER TO LOSE 1 POUND PER WEEK, ONE NEEDS
TO HAVE A CALORIE DEFICIT OF 500 CAL/DAY. SO,
FOR 2 POUNDS OF WEIGHT REDUCTION, ONE
NEEDS TO REDUCE 1000 CALORIES A DAY.
Reduction of calories should take into consideration
how much physical activity is occurring and to take
the calories expenditure from this in the estimation
of how much is being subtracted or “worked off”.

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Let really get moving…
See how to work off the pounds through FITNESS…
You will need to become a MOVER and SHAKER.

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The exercises that the body needs will involve:
1) Elevating the heart rate by using the legs
2) Toning all muscle groups
3) Taking only minutes at a time to do
4) Nothing harsh or severe
5) Keeping the mind on a goal of better health
You may use a small area anywhere, a gym, your
home or the outdoors for your exercise. It should not
cause you any distress or cost you a lot to do.

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The following are all suggestions for facile and practical workout
materials:
 A mat, a resistance band, small dumbbells, a chair, a bar,
pole, sturdy bench, a towel, a tree or any other strong and
steady surface to lean on, hold or perform different moves
 Comfortable breathable clothing is advised
 Shoes that are light, supportive and comfortable
 Bare feet may be desired and are fine as long as there is
not a danger to the feet with a pre-existing condition
(SEE ATTACHED FITNESS MOVES ALONG WITH DEMONSTRATION)

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References
1)Haas, E. Staying Healthy with Nutrition; Celestial
Books, USA, 2006
2) Holtzapfel, C. Apple Cider Vinegar for Weight Loss
& Good Health; Book Pub Co.; 2002; USA
2)Netzer, C. Complete Book of Counts; Dell; USA,
2011
3)Prevention “21-day Belly Melt”, Rodale, Inc.
Publisher, 2011, USA.