SlideShare una empresa de Scribd logo
1 de 27
Descargar para leer sin conexión
Simple	
  Weight	
  Loss	
  Tips	
  	
  
Secrets	
  of	
  Losing	
  &	
  Maintaining	
  Weight	
  	
  
Tanveer A Padder MD
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.
Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining Weight.
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.
Four Basic Principals OF Weight Loss	
  
² Healthy Lifestyle Changes
² Balanced Diet
² Physical Exercise
² Calorie Count
 
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.
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
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.	
  
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.	
  
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.	
  
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	
  
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.
 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
 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
 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
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	
  
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.	
  
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.
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.
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.	
  
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.	
  
	
  
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.	
  	
  
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.
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.	
  
 
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.	
  
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.	
  
THANK YOU
Tanveer A Padder MD

Más contenido relacionado

La actualidad más candente

Brain Food: How to Eat Right to Think Right
Brain Food: How to Eat Right to Think RightBrain Food: How to Eat Right to Think Right
Brain Food: How to Eat Right to Think RightGaia Clinic
 
Fitness And Nutrition
Fitness And NutritionFitness And Nutrition
Fitness And Nutritionjerryblack
 
Wellness evaluation 2014
Wellness evaluation 2014Wellness evaluation 2014
Wellness evaluation 2014Jenn Doan
 
Bodybuilding nutrition
Bodybuilding nutritionBodybuilding nutrition
Bodybuilding nutritionfogartytim
 
LEADING A HEALTHY LIFE STYLE
LEADING A HEALTHY LIFE STYLELEADING A HEALTHY LIFE STYLE
LEADING A HEALTHY LIFE STYLEHafiz JUNAID
 
Mental health and nutrition
Mental health and nutritionMental health and nutrition
Mental health and nutritionDalia Deeb
 
Diets to weight gain
Diets to weight gainDiets to weight gain
Diets to weight gainshivampal59
 
Obesity Presentation
Obesity PresentationObesity Presentation
Obesity PresentationChrissy777
 
Presentation on the Obesity Epidemic - Stanford Hospital - March 2013
Presentation on the Obesity Epidemic - Stanford Hospital - March 2013Presentation on the Obesity Epidemic - Stanford Hospital - March 2013
Presentation on the Obesity Epidemic - Stanford Hospital - March 2013LeBootCamp
 
Nutrition intro
Nutrition introNutrition intro
Nutrition introobanbrahma
 
Importance Of Nutrition In Diabetes
Importance Of Nutrition In DiabetesImportance Of Nutrition In Diabetes
Importance Of Nutrition In DiabetesAzam Jafri
 
Benefit Of Healthy Eating - A Guide For Healthy Diet
Benefit Of Healthy Eating - A Guide For Healthy DietBenefit Of Healthy Eating - A Guide For Healthy Diet
Benefit Of Healthy Eating - A Guide For Healthy DietArbab Usmani
 
healthly food-vs-junk-food
healthly food-vs-junk-foodhealthly food-vs-junk-food
healthly food-vs-junk-foodRohan Desale
 
Diabetes and nutrition
Diabetes and nutritionDiabetes and nutrition
Diabetes and nutritionHardeerai
 

La actualidad más candente (20)

Brain Food: How to Eat Right to Think Right
Brain Food: How to Eat Right to Think RightBrain Food: How to Eat Right to Think Right
Brain Food: How to Eat Right to Think Right
 
Fitness And Nutrition
Fitness And NutritionFitness And Nutrition
Fitness And Nutrition
 
Wellness evaluation 2014
Wellness evaluation 2014Wellness evaluation 2014
Wellness evaluation 2014
 
Bodybuilding nutrition
Bodybuilding nutritionBodybuilding nutrition
Bodybuilding nutrition
 
LEADING A HEALTHY LIFE STYLE
LEADING A HEALTHY LIFE STYLELEADING A HEALTHY LIFE STYLE
LEADING A HEALTHY LIFE STYLE
 
Mental health and nutrition
Mental health and nutritionMental health and nutrition
Mental health and nutrition
 
Obesity
Obesity Obesity
Obesity
 
Diets to weight gain
Diets to weight gainDiets to weight gain
Diets to weight gain
 
Nutrition
NutritionNutrition
Nutrition
 
Eating right presentation
Eating right presentationEating right presentation
Eating right presentation
 
Obesity Presentation
Obesity PresentationObesity Presentation
Obesity Presentation
 
Balanced Diet
Balanced DietBalanced Diet
Balanced Diet
 
Presentation on the Obesity Epidemic - Stanford Hospital - March 2013
Presentation on the Obesity Epidemic - Stanford Hospital - March 2013Presentation on the Obesity Epidemic - Stanford Hospital - March 2013
Presentation on the Obesity Epidemic - Stanford Hospital - March 2013
 
Nutrition intro
Nutrition introNutrition intro
Nutrition intro
 
Importance Of Nutrition In Diabetes
Importance Of Nutrition In DiabetesImportance Of Nutrition In Diabetes
Importance Of Nutrition In Diabetes
 
Healthy Heart
Healthy HeartHealthy Heart
Healthy Heart
 
Food & Mood
Food & MoodFood & Mood
Food & Mood
 
Benefit Of Healthy Eating - A Guide For Healthy Diet
Benefit Of Healthy Eating - A Guide For Healthy DietBenefit Of Healthy Eating - A Guide For Healthy Diet
Benefit Of Healthy Eating - A Guide For Healthy Diet
 
healthly food-vs-junk-food
healthly food-vs-junk-foodhealthly food-vs-junk-food
healthly food-vs-junk-food
 
Diabetes and nutrition
Diabetes and nutritionDiabetes and nutrition
Diabetes and nutrition
 

Destacado

How to eat healthy to lose weight fast
How to eat healthy to lose weight fastHow to eat healthy to lose weight fast
How to eat healthy to lose weight fastTry Food Lovers
 
Weight loss diets
Weight loss dietsWeight loss diets
Weight loss dietsEkta Belwal
 
Step by Step Guide to Holy Umrah/Umra
 Step by Step Guide to Holy  Umrah/Umra Step by Step Guide to Holy  Umrah/Umra
Step by Step Guide to Holy Umrah/UmraTanveer Padder
 
Step by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /HajStep by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /HajTanveer Padder
 
Weight Loss Secrets Decoded
Weight Loss Secrets DecodedWeight Loss Secrets Decoded
Weight Loss Secrets DecodedIdietitian India
 
Weight Loss and Pharmanex TR90: What You Need to Know
Weight Loss and Pharmanex TR90: What You Need to KnowWeight Loss and Pharmanex TR90: What You Need to Know
Weight Loss and Pharmanex TR90: What You Need to KnowLouis Cady, MD
 
Weight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotWeight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotJeff Thiboutot
 
Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...
Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...
Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...Nilly Shams
 

Destacado (11)

How to eat healthy to lose weight fast
How to eat healthy to lose weight fastHow to eat healthy to lose weight fast
How to eat healthy to lose weight fast
 
Powerpoint Weight Loss
Powerpoint Weight LossPowerpoint Weight Loss
Powerpoint Weight Loss
 
Weight loss diets
Weight loss dietsWeight loss diets
Weight loss diets
 
Weight Loss
Weight LossWeight Loss
Weight Loss
 
Step by Step Guide to Holy Umrah/Umra
 Step by Step Guide to Holy  Umrah/Umra Step by Step Guide to Holy  Umrah/Umra
Step by Step Guide to Holy Umrah/Umra
 
Step by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /HajStep by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /Haj
 
Weight Loss Secrets Decoded
Weight Loss Secrets DecodedWeight Loss Secrets Decoded
Weight Loss Secrets Decoded
 
Weight Loss and Pharmanex TR90: What You Need to Know
Weight Loss and Pharmanex TR90: What You Need to KnowWeight Loss and Pharmanex TR90: What You Need to Know
Weight Loss and Pharmanex TR90: What You Need to Know
 
Weight Loss 101 - Thiboutot
Weight Loss 101 - ThiboutotWeight Loss 101 - Thiboutot
Weight Loss 101 - Thiboutot
 
How to lose belly fat?
How to lose belly fat?How to lose belly fat?
How to lose belly fat?
 
Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...
Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...
Behavioral Weight Loss Interventions.State of the Science, Alex Psychiatry 26...
 

Similar a Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining Weight.

Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...
Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...
Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...Kuladip Roy
 
Simple weight loss tips - Secret of lossing weight
Simple weight loss tips - Secret of lossing weightSimple weight loss tips - Secret of lossing weight
Simple weight loss tips - Secret of lossing weightthuynguyendn
 
Healthy eating booklet-project games
Healthy eating booklet-project gamesHealthy eating booklet-project games
Healthy eating booklet-project gamesdarinamitkova
 
How to Lose Water Weight Fast
How to Lose Water Weight FastHow to Lose Water Weight Fast
How to Lose Water Weight Fastmohamedbaaziz
 
6 tips for losing weight without diet
6 tips for losing weight without diet6 tips for losing weight without diet
6 tips for losing weight without diettopologue121
 
Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet Metabo Pure
 
March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1Brafton
 
Essentials for eating_again
Essentials for eating_againEssentials for eating_again
Essentials for eating_againFlora Runyenje
 
Healthy Eating Tips | Valsa mathew
Healthy Eating Tips | Valsa mathewHealthy Eating Tips | Valsa mathew
Healthy Eating Tips | Valsa mathewValsa Mathew
 
Fit Foody Filosophies Presentation - Webinar 1.16.13
Fit Foody Filosophies Presentation - Webinar 1.16.13Fit Foody Filosophies Presentation - Webinar 1.16.13
Fit Foody Filosophies Presentation - Webinar 1.16.13Mareya Ibrahim
 
Healthy Eating Food Pyramid
Healthy Eating Food PyramidHealthy Eating Food Pyramid
Healthy Eating Food PyramidJames Wright
 
LOSE WEIGHT.pdf
LOSE WEIGHT.pdfLOSE WEIGHT.pdf
LOSE WEIGHT.pdftwijudithe
 

Similar a Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining Weight. (20)

Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...
Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...
Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining We...
 
Simple weight loss tips - Secret of lossing weight
Simple weight loss tips - Secret of lossing weightSimple weight loss tips - Secret of lossing weight
Simple weight loss tips - Secret of lossing weight
 
Healthy eating booklet-project games
Healthy eating booklet-project gamesHealthy eating booklet-project games
Healthy eating booklet-project games
 
How to Lose Water Weight Fast
How to Lose Water Weight FastHow to Lose Water Weight Fast
How to Lose Water Weight Fast
 
How To Lose Weight
How To Lose WeightHow To Lose Weight
How To Lose Weight
 
6 tips for losing weight without diet
6 tips for losing weight without diet6 tips for losing weight without diet
6 tips for losing weight without diet
 
Lose weight fast
 Lose weight fast Lose weight fast
Lose weight fast
 
Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet Adding Healthy Meals to Your Diet
Adding Healthy Meals to Your Diet
 
March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1March 2014 uhc wellness newsletter1
March 2014 uhc wellness newsletter1
 
Essentials for eating_again
Essentials for eating_againEssentials for eating_again
Essentials for eating_again
 
Hpm00796
Hpm00796Hpm00796
Hpm00796
 
Healthy food for life 2022
Healthy food for life 2022  Healthy food for life 2022
Healthy food for life 2022
 
Lose Weight Fast
Lose  Weight  FastLose  Weight  Fast
Lose Weight Fast
 
Healthy Eating Tips | Valsa mathew
Healthy Eating Tips | Valsa mathewHealthy Eating Tips | Valsa mathew
Healthy Eating Tips | Valsa mathew
 
Fit Foody Filosophies Presentation - Webinar 1.16.13
Fit Foody Filosophies Presentation - Webinar 1.16.13Fit Foody Filosophies Presentation - Webinar 1.16.13
Fit Foody Filosophies Presentation - Webinar 1.16.13
 
FOOD HABIT
FOOD HABITFOOD HABIT
FOOD HABIT
 
Healthy Eating Food Pyramid
Healthy Eating Food PyramidHealthy Eating Food Pyramid
Healthy Eating Food Pyramid
 
weiight loss tips
weiight loss tipsweiight loss tips
weiight loss tips
 
How To Lose Weight Fast
How To Lose Weight FastHow To Lose Weight Fast
How To Lose Weight Fast
 
LOSE WEIGHT.pdf
LOSE WEIGHT.pdfLOSE WEIGHT.pdf
LOSE WEIGHT.pdf
 

Más de Tanveer Padder

STEP BY STEP GUIDE TO HOLY HAJJ IN HINDI
STEP BY STEP GUIDE TO HOLY HAJJ IN HINDISTEP BY STEP GUIDE TO HOLY HAJJ IN HINDI
STEP BY STEP GUIDE TO HOLY HAJJ IN HINDITanveer Padder
 
STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.
STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.
STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.Tanveer Padder
 
Step By Step Guide to Holy Umrah in urdu
Step By Step Guide to Holy Umrah in urduStep By Step Guide to Holy Umrah in urdu
Step By Step Guide to Holy Umrah in urduTanveer Padder
 
STEP BY STEP GUIDE TO HOLY HAJJ IN URDU
STEP BY STEP GUIDE TO HOLY HAJJ IN URDUSTEP BY STEP GUIDE TO HOLY HAJJ IN URDU
STEP BY STEP GUIDE TO HOLY HAJJ IN URDUTanveer Padder
 
Step by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /HajStep by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /HajTanveer Padder
 
Step By Step Guide to Holy Umrah
Step By Step Guide to Holy UmrahStep By Step Guide to Holy Umrah
Step By Step Guide to Holy UmrahTanveer Padder
 
Everything you need to know about Corona Virus.
Everything you need to know about Corona Virus.Everything you need to know about Corona Virus.
Everything you need to know about Corona Virus.Tanveer Padder
 

Más de Tanveer Padder (7)

STEP BY STEP GUIDE TO HOLY HAJJ IN HINDI
STEP BY STEP GUIDE TO HOLY HAJJ IN HINDISTEP BY STEP GUIDE TO HOLY HAJJ IN HINDI
STEP BY STEP GUIDE TO HOLY HAJJ IN HINDI
 
STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.
STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.
STEP BY STEP GUIDE TO HOLY UMRAH IN HINDI.
 
Step By Step Guide to Holy Umrah in urdu
Step By Step Guide to Holy Umrah in urduStep By Step Guide to Holy Umrah in urdu
Step By Step Guide to Holy Umrah in urdu
 
STEP BY STEP GUIDE TO HOLY HAJJ IN URDU
STEP BY STEP GUIDE TO HOLY HAJJ IN URDUSTEP BY STEP GUIDE TO HOLY HAJJ IN URDU
STEP BY STEP GUIDE TO HOLY HAJJ IN URDU
 
Step by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /HajStep by Step Guide to Holy Hajj /Haj
Step by Step Guide to Holy Hajj /Haj
 
Step By Step Guide to Holy Umrah
Step By Step Guide to Holy UmrahStep By Step Guide to Holy Umrah
Step By Step Guide to Holy Umrah
 
Everything you need to know about Corona Virus.
Everything you need to know about Corona Virus.Everything you need to know about Corona Virus.
Everything you need to know about Corona Virus.
 

Último

Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D.  Bawankar.pptPharmacokinetic Models by Dr. Ram D.  Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D. Bawankar.pptRamDBawankar1
 
Physiology of Smooth Muscles -Mechanics of contraction and relaxation
Physiology of Smooth Muscles -Mechanics of contraction and relaxationPhysiology of Smooth Muscles -Mechanics of contraction and relaxation
Physiology of Smooth Muscles -Mechanics of contraction and relaxationMedicoseAcademics
 
Neurological history taking (2024) .
Neurological  history  taking  (2024)  .Neurological  history  taking  (2024)  .
Neurological history taking (2024) .Mohamed Rizk Khodair
 
Male Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and BeyondMale Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and BeyondSujoy Dasgupta
 
BENIGN BREAST DISEASE
BENIGN BREAST DISEASE BENIGN BREAST DISEASE
BENIGN BREAST DISEASE Mamatha Lakka
 
CPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing studentCPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing studentsaileshpanda05
 
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdfPAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdfDolisha Warbi
 
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptxORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptxNIKITA BHUTE
 
Role of Soap based and synthetic or syndets bar
Role of  Soap based and synthetic or syndets barRole of  Soap based and synthetic or syndets bar
Role of Soap based and synthetic or syndets barmohitRahangdale
 
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio..."Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio...Sujoy Dasgupta
 
Bulimia nervosa ( Eating Disorders) Mental Health Nursing.
Bulimia nervosa ( Eating Disorders) Mental Health Nursing.Bulimia nervosa ( Eating Disorders) Mental Health Nursing.
Bulimia nervosa ( Eating Disorders) Mental Health Nursing.aarjukhadka22
 
pA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacologypA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacologyDeepakDaniel9
 
How to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyHow to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyZurück zum Ursprung
 
Unit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.pptUnit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.pptPradnya Wadekar
 

Último (20)

Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D.  Bawankar.pptPharmacokinetic Models by Dr. Ram D.  Bawankar.ppt
Pharmacokinetic Models by Dr. Ram D. Bawankar.ppt
 
Physiology of Smooth Muscles -Mechanics of contraction and relaxation
Physiology of Smooth Muscles -Mechanics of contraction and relaxationPhysiology of Smooth Muscles -Mechanics of contraction and relaxation
Physiology of Smooth Muscles -Mechanics of contraction and relaxation
 
Neurological history taking (2024) .
Neurological  history  taking  (2024)  .Neurological  history  taking  (2024)  .
Neurological history taking (2024) .
 
Male Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and BeyondMale Infertility, Antioxidants and Beyond
Male Infertility, Antioxidants and Beyond
 
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
Immune labs basics part 1 acute phase reactants ESR, CRP Ahmed Yehia Ismaeel,...
 
BENIGN BREAST DISEASE
BENIGN BREAST DISEASE BENIGN BREAST DISEASE
BENIGN BREAST DISEASE
 
GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...
GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...
GOUT UPDATE AHMED YEHIA 2024, case based approach with application of the lat...
 
How to master Steroid (glucocorticoids) prescription, different scenarios, ca...
How to master Steroid (glucocorticoids) prescription, different scenarios, ca...How to master Steroid (glucocorticoids) prescription, different scenarios, ca...
How to master Steroid (glucocorticoids) prescription, different scenarios, ca...
 
CPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing studentCPR.nursingoutlook.pdf , Bsc nursing student
CPR.nursingoutlook.pdf , Bsc nursing student
 
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdfPAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
PAIN/CLASSIFICATION AND MANAGEMENT OF PAIN.pdf
 
Biologic therapy ice breaking in rheumatology, Case based approach with appli...
Biologic therapy ice breaking in rheumatology, Case based approach with appli...Biologic therapy ice breaking in rheumatology, Case based approach with appli...
Biologic therapy ice breaking in rheumatology, Case based approach with appli...
 
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptxORAL HYPOGLYCAEMIC AGENTS  - PART 2.pptx
ORAL HYPOGLYCAEMIC AGENTS - PART 2.pptx
 
American College of physicians ACP high value care recommendations in rheumat...
American College of physicians ACP high value care recommendations in rheumat...American College of physicians ACP high value care recommendations in rheumat...
American College of physicians ACP high value care recommendations in rheumat...
 
Role of Soap based and synthetic or syndets bar
Role of  Soap based and synthetic or syndets barRole of  Soap based and synthetic or syndets bar
Role of Soap based and synthetic or syndets bar
 
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio..."Radical excision of DIE in subferile women with deep infiltrating endometrio...
"Radical excision of DIE in subferile women with deep infiltrating endometrio...
 
Bulimia nervosa ( Eating Disorders) Mental Health Nursing.
Bulimia nervosa ( Eating Disorders) Mental Health Nursing.Bulimia nervosa ( Eating Disorders) Mental Health Nursing.
Bulimia nervosa ( Eating Disorders) Mental Health Nursing.
 
pA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacologypA2 value, Schild plot and pD2 values- applications in pharmacology
pA2 value, Schild plot and pD2 values- applications in pharmacology
 
How to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturallyHow to cure cirrhosis and chronic hepatitis naturally
How to cure cirrhosis and chronic hepatitis naturally
 
Rheumatoid arthritis Part 1, case based approach with application of the late...
Rheumatoid arthritis Part 1, case based approach with application of the late...Rheumatoid arthritis Part 1, case based approach with application of the late...
Rheumatoid arthritis Part 1, case based approach with application of the late...
 
Unit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.pptUnit I herbs as raw materials, biodynamic agriculture.ppt
Unit I herbs as raw materials, biodynamic agriculture.ppt
 

Simple Weight Loss Tips - Secrets and Strategies of Losing and Maintaining Weight.

  • 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