• 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. • I am also providing a list of lowest calorie foods, vegetables and fruits that should be part of your balanced diet.

1. Simple
Weight
Loss
Tips
Secrets
of
Losing
&
Maintaining
Weight
Tanveer A Padder MD

2. Introduction
² Obesity is a challenging condition with vast array of
medical, financial, social and psychological problems.
² One-third of Americans are obese; another third are
overweight.
² If the trend continues, 75% of U.S. adults will be
overweight by the year 2015!
² The permanent weight loss is simple once you learn
how to go about it in a way that works for you.
² It's nothing more than acquiring healthy habits that
are proven to work.
² 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
² Maintaining healthy weight is simple mathematics
² It depends upon the calories consumed and calories
spent
² If Calorie consumed > Calorie spent =Weight Gain
² If Calorie consumed < Calorie spent= Weight Loss
² Any kind of diet program- diets, diet pills or strict
exercise programs can give you a short term weight
loss
² 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
² Healthy Lifestyle Changes
² Balanced Diet
² Physical Exercise
² Calorie Count

6.
Healthy
Lifestyle
Changes
² Set a realistic weight-loss goal. Most experts
recommend aiming for half a pound to 2 pounds a
week.
² 5 Word Diet Plan that works: Eat Less and Move
More!
² Start small-changing your lifestyle overnight is
very bad for your body and your mind.
² 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.
² 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.
² Remember to keep your goals in sight to motivate
yourself.
² Keep track.-dieters who keep track of everything
they eat lose twice as much weight as those who
don't, research shows.
² 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.
² Get help from family and friends. Dieters who
have support from a partner at home lose more
weight
² When you go food shopping never go when you
are hungry

8. Healthy
Lifestyle
Changes
Contd.
² Avoid
hunger.
Eat
regular
small
meals
and
snacks.
² Try
to
enjoy
your
food,
eat
it
slowly
and
consciously
² Eat
Fruits
and
vegetables-­‐
Lots
of
them
² Get
plenty
of
sleep.
² Don’t
eat
while
watching
TV
² Stock
your
kitchen
with
healthy
convenience
foods.

9. Healthy
Lifestyle
Changes
Contd.
² Get
rid
of
the
foods
that
sabotage
your
weight
loss.
² Stash
apples,
bananas,
oranges
or
whole-­‐grain
crackers
in
your
bag
so
you'll
always
have
a
low-­‐calorie
snack
on
hand.
² Keep
produce
on
hand.-­‐Place
a
bowl
of
vegetables
such
as
broccoli,
snap
peas,
cucumbers
or
carrot
sHcks
in
the
refrigerator.
You
can
eat
them
as
a
snack
or
when
preparing
meals
to
take
the
edge
off
your
hunger.
² Stock
up
on
"impulse
fruits."
Keep
things
like
grapes,
ClemenHne’s,
small
apples,
small
bananas
and
pears
around
the
house.
These
foods
are
easy
to
eat
without
having
to
do
much
cuMng
and
slicing.

10. Healthy
Lifestyle
Changes
Contd.
² Buy
low-­‐fat
1%
or
skim
milk,
low-­‐fat
cream
cheese
and
reduced-­‐fat
cheese
instead
of
the
full-­‐fat
versions.
² Use
the
red,
orange
and
green
rule
-­‐at
each
meal
include
one
food
that
is
any
of
these
colors.
² Be
aware
of
food-­‐decepHon.
It
can
sneak
up
on
you
from
any
angle.
Examples
of
food
decepHons:
breaded/fried
chicken
breast
,
potato
and
salad
dressings
² 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.
² Choose
a
bedHme
that’s
early
enough
to
keep
you
from
aYer-­‐dinner
snacking.
SHck
to
that
bed-­‐Hme.
² 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.
² Flavor
your
meals
with
fresh
or
dried
herbs
and
spices,
salsa,
vinegar
or
lemon
² 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
² 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
² Drink lot of water and other calorie-free beverages. It
kick-starts your metabolism.
² Drink a big glass of water at the start of every meal to
help you feel full.
² Try to avoid sodas. Juices, or sugary drinks if possible
² If you have to drink try diet sodas or favored water
² Cut out alcohol or reduce your intake to one or two
glasses a week.

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

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

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

16. Balanced
Diet
Contd.
² Take
a
Snack
between
meals
–
starving
yourself
for
6
or
7
hours
at
a
Hme
between
lunch
and
dinner
means
you
will
overeat
at
dinner
² Snack
on
nuts.
EaHng
a
handful
of
nuts
will
help
you
stay
full.
² Steer
Clear
of
'Fat
Free'
Packaged
Foods
² Avoid
processed
food;
Keep
it
as
natural
as
possible.
² Eat
lots
of
fiber,
it’s
surprisingly
filling
compared
to
that
cupcake

17. Balanced
Diet
Contd.
² Reduce
the
intake
of
three
white
things
–
white
flour,
salt
and
sugar.
² Kick
the
salt
habit
Salt
is
a
big
contributor
to
weight
gain
² Eat
at
least
one
protein
at
every
meal.
² Try
to
avoid
candies,
chocolates,
chips
or
other
fast
foods
² Try
to
Avoid
French
fries
or
fried
food
of
any
kind
² Try
to
Avoid
frying
your
fish,
poultry
or
other
cuts
of
lean
meat.
Only
broil,
roast
or
grill
them.

18. Balanced
Diet
Contd.
² Eat a healthy breakfast everyday
² 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???
² Limit amount of carbohydrates and fats with meals
² Add spices or chilies to your food for a flavor boost that can
help you feel satisfied
² 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.
² Never Eat out Of the Carton-Never eat any snack food
out of the box
² Ask Yourself Why You Are Eating- identify the
emotional triggers that lead you to seek unhealthy
comfort food
² Consider whether you're really hungry when about to
eat
² 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.
² Eat slow and you will only eat as much as you need to
be full.

20. Balanced
Diet
Contd.
² Eat
everything
in
moderaHon.
It’s
OK
to
indulge
a
lible
occasionally.
Key
word
is
occasionally.
Beber
to
indulge
a
lible,
than
to
binge
later.
² Eat
as
soon
aYer
you
get
up
as
possible.
This
gets
your
metabolism
working
at
a
higher
rate
sooner
in
the
day.
² Designate
dining
areas
for
eaHng
only
save
the
kitchen
and
the
dining
room
table
for
cooking
and
eaHng.
² Commit
to
one
diet
-­‐Start
by
making
a
list
of
low-­‐calorie
foods
that
you
love,
that
you
find
saHsfying;
and
when
you’re
hungry
make
sure
you
eat
lots
of
those
foods.

21. Balanced
Diet
Contd.
² Avoid
eaHng
at
night
at
all
costs
² Pace,
don't
race.
Force
yourself
to
eat
more
slowly
and
savor
each
bite.
² Order
children’s
porHons
at
restaurants
if
possible-­‐
try
to
avoid
carry
out
the
remaining
meal
from
restaurants
² Eat
in
small
plates.
You'll
be
saHsfied
with
less
food.
² 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
² Buy
a
pedometer
take
at
least
5000
steps
a
day.
² Walk
for
45
minutes
a
day.
Regular
aerobic
exercise
of
30-­‐40
minutes
helps
to
increase
metabolism.
² If
you
cant
run,
start
slow
by
walking
and
then
go
for
jogging
and
then
go
for
running
² Walk
everywhere
where
you
can-­‐find
fun
exercises.
Join
a
soYball
team,
commute
to
work
on
a
bike,
whatever
makes
you
walk.

23. Physical
Exercise
Contd.
² If you are resistant to exercising, consider volunteer labor.
Walk dogs at the animal shelter or volunteer at local sports
team.
² Make friends with physically active people. If you have very
active friends, you will be exercising without even noticing it.
² Take the stairs-Walk or bike ride that short distance instead
of driving.
² Play sports of any kind you like,
on regular basis.

24. Physical
Exercise
Contd.
² Be
physically
acHve
as
much
as
you
can
² Try
to
move
a
lot
in
day
to
day
things-­‐
don’t
sit
for
long
periods
² Try
to
Walk,
&
Run
at
every
chance
you
get.
² Swimming
is
a
good
exercise.
² Park
farther
away
ay
grocery
stores
and
other
parking
lots.

25.
Calorie
Count
² UlHmately
weight
loss
is
about
the
balance
between
calories
taken
in
and
calories
burned
² Maintain
food
diary-­‐Studies
have
found
that
people
who
maintain
food
diaries
wind
up
eaHng
about
15
percent
less
food
than
those
who
don’t.
² Muscle
burns
at
least
four
Hmes
as
many
calories
as
fat
does,
so
try
twenty
minutes
of
strength
straining
two
to
three
Hmes
a
week
² Stop
the
evening
eaHng.
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.
² Don’t
count
calories
aYer
you
eat
it,
count
before.
² Beware
of
"fat-­‐free"
or
"zero
trans
fats"
foods
as
you
could
be
trading
fats
for
huge
amounts
of
sugar
or
sodium.
² PracHce
the
"Rule
of
One."
When
it
comes
to
high-­‐calorie
foods,
you
won't
go
wrong
if
you
allow
one
small
treat
a
day.
² Never
give
up,
even
aYer
you
have
failed
a
few
Hmes.
When
you
fail,
start
over.
Watch
those
TV
programs
like
“The
Biggest
Loser”
or
“Celebrity
Fit
Club”,
because
they
are
great
moHvators.

27. THANK YOU
Tanveer A Padder MD
Click here to get free guide how to
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