Poor diet and lack of physical activity are some of the most
important factors contributing to the epidemic of
overweight and obesity in America. Obesity is associated with major causes of morbidity and mortality in the United States! Use these 8 simple steps for a healthy lifestyle and wellness. Understand that we evolved as hunters and gatherers with a protein based diet with a variety of low glycemic, low starchy foods unlike the current high starchy foods that cause sugar rush, crash and contribute to insulin resistance, metabolic weight gain and difficulty controlling cravings and weight gain as a result of the insulin resistance. If you have tummy or upper body weight, and need help losing weight with insurance without surgery, W8MD insurance medical weight loss program in New York City, Greater Philadelphia and other places might be an option!
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!
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!
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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