https://bit.ly/2ytt9iy - Copy & open this link to Buy Resurge Supplement for Weight Loss. • This presentation will give you some of the best-known weight loss tips, which really work. • I have made this presentation for my patients and has been very helpful. • Not only will you lose weight but also you will be able to maintain the lost weight. • These are simple day-to-day choices which will work with everybody. • The presentation focuses on balance between healthy diet, regular exercise, watching calories and above all life style changes.

1. Simple Weight Loss Tips
Secrets of Losing & Maintaining Weight

2. Introduction
Obesity is a challenging condition with vast array of
medical, financial, social and psychological problems.
 One-third of Americans are obese; another third are
overweight.
If the trend continues, 75% of U.S. adults will be
overweight by the year 2015!
The permanent weight loss is simple once you learn
how to go about it in a way that works for you.
 It's nothing more than acquiring healthy habits that
are proven to work.
It is a proven fact that weight only comes off ONE
WAY- You have to create a small daily calorie deficit.

4. Basic Weight Loss Principals
Maintaining healthy weight is simple mathematics
It depends upon the calories consumed and calories
spent
If Calorie consumed > Calorie spent =Weight Gain
If Calorie consumed < Calorie spent= Weight Loss
Any kind of diet program- diets, diet pills or strict
exercise programs can give you a short term weight
loss
 But the sustained weight loss depends only upon
balance between healthy diet, regular exercise,
watching calories and above all healthy life style
changes.

5. Four Basic Principals OF Weight Loss
Healthy Lifestyle Changes
Balanced Diet
Physical Exercise
Calorie Count

6. Healthy Lifestyle Changes
Set a realistic weight-loss goal. Most experts
recommend aiming for half a pound to 2 pounds a
week.
5 Word Diet Plan that works: Eat Less and Move
More!
Start small-changing your lifestyle overnight is
very bad for your body and your mind.
In order maintain long term weight loss, healthy
food habits has to part of your normal everyday
life. In other words, you have to like what you
eat.
Make one change at a time. Don’t cut everything
out at once. For example, cut out fried foods.
When you’re used to that, cut out soda, etc.

7. Healthy Lifestyle Changes Contd.
Remember to keep your goals in sight to motivate
yourself.
Keep track.-dieters who keep track of everything
they eat lose twice as much weight as those who
don't, research shows.
Motivate yourself.-Get a pair of jeans or pants that
are too tight and hang them in the kitchen instead
of the closet to keep you inspired.
Get help from family and friends. Dieters who
have support from a partner at home lose more
weight
When you go food shopping never go when you
are hungry

8. Healthy Lifestyle Changes Contd.
 Avoid hunger. Eat regular small meals and snacks.
 Try to enjoy your food, eat it slowly and consciously
 Eat Fruits and vegetables-‐ Lots of them
 Get plenty of sleep.
 Don’t eat while watching TV
 Stock your kitchen with healthy convenience foods.

9. Healthy Lifestyle Changes Contd.
Get rid of the foods that sabotage your weight loss.
Stash apples, bananas, oranges or whole-‐graincrackers in
your bag so you'll always have a low-‐caloriesnack on hand.
Keep produce on hand.-‐Placea bowl of vegetables such as
broccoli, snap peas, cucumbers or carrot sticks in the
refrigerator. You can eat them as a snack or when preparing
meals to take the edge off your hunger.
Stock up on "impulse fruits." Keep things like grapes,
Clementine’s, small apples, small bananas and pears around
the house. These foods are easy to eat without having to do
much cutting and slicing.

10. Healthy Lifestyle Changes Contd.
Buy low-‐fat1% or skim milk, low-‐fatcream cheese and
reduced-‐fatcheese instead of the full-‐fat versions.
Use the red, orange and green rule -‐ateach meal include
one food that is any of these colors.
Be aware of food-‐deception. It can sneak up on you from
any angle. Examples of food deceptions: breaded/fried
chicken breast , potato and salad dressings
Get enough sleep – that’s the first and most important
step. Without sleep, it’s harder to plan your meals, to
exercise, or to consciously eat healthy.

11. Healthy Lifestyle Changes Contd.
Choose a bedtime that’s early enough to keep you from
aYer-‐dinner snacking. Stick to that bed-‐time.
Go to bed early and get up early. If you stay up late, you
will overeat, guaranteed when you go to bed early, you
don’t think about food all night.
Flavor your meals with fresh or dried herbs and spices,
salsa, vinegar or lemon
Be aware that a craving takes 20 minutes to go away. If
you can distract yourself for that long, you probably have
it beaten

12. Balanced Diet
Since food is the number one culprit in weight gain
that makes it the number one tool that you need to
learn how to lose weight
Drink lot of water and other calorie-free beverages. It
kick-starts your metabolism.
Drink a big glass of water at the start of every meal to
help you feel full.
Try to avoid sodas. Juices, or sugary drinks if possible
If you have to drink try diet sodas or favored water
Cut out alcohol or reduce your intake to one or two
glasses a week.

13. LOWEST CALORIE FOODS/MEAT/FISH
1.Brown Rice 1.Mussels
2.Cereals- whole grain 2.Pickles
3.Chicken breast 3.Popcorn
4.Cottage cheese 4.Scallops
5.Crabs 5.Shrimp
6.Egg white 6.Snapper
7.Grilled salmon 7.Spaghetti
8.Lean beef 8.Striped bass
9.Lemons 9.TEA
10.Low fat yogurt 10.Tilapia

14. LOWEST CALORIE VEGETABLES
1.Asparagus 1.Green peppers
2.Black beans 2.Lettuce
3.Boiled potatoes 3.Mushrooms
4.Broccoli 4.Onions
5.Cabbage 5.Peas
6.Carrots 6.Radish
7.Cauliflower 7.Shallots
8.Celery 8.Spinach
9.Collard greens 9.Squash
10.Cucumber 10.Tomatoes
11.Eggplant 11.Turnip
12.Watercress

15. LOW CALORIE FRUITS
1.Apricots 1.Oranges
2.Bananas 2.Papaya
3.Blueberries 3.Peaches
4.Cherries 4.Pears
5.Cranberries 5.Pineapple
6.Grapefruits 6.Plums
7.Grapes 7.Pomegranate
8.Guavas 8.Raspberry
9.Kiwis 9.Strawberry
10.Mangoes 10.Tangerines
11.Melons 11.Watermelons

16. Balanced Diet Contd.
Take a Snack between meals – starving yourself for 6 or 7 hours at a
time between lunch and dinner means you will overeat at dinner
Snack on nuts. Eating a handful of nuts will help you stay full.
Steer Clear of 'Fat Free' Packaged Foods
Avoid processed food; Keep it as natural as possible.
Eat lots of fiber, it’s surprisingly filling compared to that cupcake

17. Balanced Diet Contd.
 Reduce the intake of three white things
– white flour, salt and sugar.
 Kick the salt habit Salt is a big
contributor to weight gain
 Eat at least one protein at every meal.
 Try to avoid candies, chocolates,
chips or other fast foods
 Try to Avoid French fries or fried food
of any kind
 Try to Avoid frying your fish, poultry
or other cuts of lean meat. Only broil,
roast or grill them.

18. Balanced Diet Contd.
 Eat a healthy breakfast everyday
 Avoid egg yolk at all costs-try to eat egg whites- you can
eat 6 egg whites for the same calories as one whole egg???
 Limit amount of carbohydrates and fats with meals
 Add spices or chilies to your food for a flavor boost that can
help you feel satisfied
 Skip The Fasting -Skipping meals can cause your body to
go into a fat-storing starvation mode, making it harder to
burn calories.

19. Balanced Diet Contd.
Never Eat out Of the Carton-Never eat any snack food
out of the box
Ask Yourself Why You Are Eating- identify the
emotional triggers that lead you to seek unhealthy
comfort food
Consider whether you're really hungry when about to
eat
Take A Pause Mid-Meal Take a 30-second break in the
middle of your meal. Evaluate just how hungry you
still are before getting back to your food.
Eat slow and you will only eat as much as you need to
be full.

20. Balanced Diet Contd.
Eat everything in moderation. It’s OK to indulge a little
occasionally. Key word is occasionally. Better to indulge a
little, than to binge later.
Eat as soon aYer you get up as possible. This gets your
metabolism working at a higher rate sooner in the day.
Designate dining areas for eating only save the kitchen
and the dining room table for cooking and eating.
Commit to one diet -‐Startby making a list of low-‐calorie
foods that you love, that you find satisfying; and when
you’re hungry make sure you eat lots of those foods.

21. Balanced Diet Contd.
 Avoid eating at night at all costs
 Pace, don't race. Force yourself to eat more slowly and savor each bite.
 Order children’s portions at restaurants if possible-‐try to avoid carry out
the remaining meal from restaurants
 Eat in small plates. You'll be satisfied with less food.
 If you have trouble controlling how much you eat of a favorite food, -‐do
not bring it into your home. Eat it only in restaurants.

22. Physical Exercise
 Buy a pedometer take at least 5000 steps a day.
 Walk for 45 minutes a day. Regular aerobic exercise of 30-‐40 minutes
helps to increase metabolism.
 If you cant run, start slow by walking and then go for jogging and then go
for running
 Walk everywhere where you can-‐findfun exercises. Join a soYball team,
commute to work on a bike, whatever makes you walk.

23. Physical Exercise Contd.
 If you are resistant to exercising, consider volunteer labor.
Walk dogs at the animal shelter or volunteer at local sports
team.
 Make friends with physically active people. If you have very
active friends, you will be exercising without even noticing it.
 Take the stairs-Walk or bike ride that short distance instead
of driving.
 Play sports of any kind you like,
on regular basis.

24. Physical Exercise Contd.
 Be physically active as much as you can
 Try to move a lot in day to day things-‐don’t sit for longperiods
 Try to Walk, & Run at every chance you get.
 Swimming is a good exercise.
 Park farther away ay grocery stores
and other parking lots.

25. Calorie Count
 Ultimately weight loss is about the balance between calories taken in
and calories burned
 Maintain food diary-‐Studies have found that people who maintain food
diaries wind up eating about 15 percent less food than those who don’t.
 Muscle burns at least four times as many calories as fat does, so try
twenty minutes of strength straining two to three times a week
 Stop the evening eating. You don’t want to eat and then go to sleep. All
those calories just sit there unused while you sleep.

26. Calorie Count Contd.
Don’t count calories aYer you eat it, count before.
Beware of "fat-‐free"or "zero trans fats" foods as you could
be trading fats for huge amounts of sugar or sodium.
Practice the "Rule of One." When it comes to high-‐calorie
foods, you won't go wrong if you allow one small treat a
day.
Never give up, even aYer you have failed a few times.
When you fail, start over. Watch those TV programs like
“The Biggest Loser” or “Celebrity Fit Club”, because they
are great motivators.

27. THANK YOU