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Are You Ready To Begin?
One Page Book
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About Me
One Page Book - Quick Guide To Weight Maintenance
One Page Book
| Quick Guide to Weight Maintenance | Confidential Professional Assessments Board Certified Family Nurse Practitioner Prescriber / Coach / Instructor |
| |||||
| 1 | Monitor your progress | Set PERSONAL Goals ~ Journal ~ Document: Workouts ~ Weight ~ Measurements ~ Meals ~ Labs | | |||||
| 2 | Losing or Maintaining Weight | 6 weeks on strict weight loss program ~ 3 weeks on adjusted maintenance program ~ Alternate Year Round Recognize the Weight Plateau | | |||||
| 3 | Early to Bed Early to Rise | Sleep Hygiene = Increased Health, Prosperity and Mental Clarity (Melatonin and Chamomile are naturopathic) | | |||||
| 4 | Eat 6 - 8 meals per day | Never eat a BIG anything ~ Start meals within 2 hours of waking ~ Eat every 2 hours | | |||||
| 5 | Drink 80 ounces of water/ day | Hunger is sometimes dehydration - Add flavor packets – Drink when you are Hungry ~ Drink later in the day ~ avoid ice ~ Use water as an early waking motivator | | |||||
| 6 | 10,000 step per day | Get a Pedometer ~ Wear properly fitting shoes ~ 6 miles on a treadmill ~ Walk to post office ~ At the mall ~ Dance ~ Clean House ~ Garden ~Bike ~ Swim | | |||||
| 7 | Which Carbohydrates to eat? | GET A CARB BOOK ~ Potatoes ~ Fries ~ Rice ~ Pasta ~ Spaghetti ~ Bread ~ Bagels ~ Flour ~ Cookies ~ Crackers ~ Chips Tortillas Latte Drinks ~ Creamer ~ Sugar ~ Sweet Fruits ~ Juices ~ Grapes ~ Wine ~ Soda | | |||||
| 8 | 125 ~ 150 carbs g / day Limit to 15-25 carbs g / meal | Don’t obsessively count Protein, Fat, Calories – ONLY Counting Carbohydrates is More Than Enough !! | | |||||
| 9 | Eat Every 2 hours 8a ~ 10a ~ 12p ~ 2p ~ 4p ~ 6p | You will feel hungry when you eat small meals – the body may be in fat burning mode J | | |||||
| 10 | SLOW DOWN Eat & Enjoy | Allow about 20 minutes to get the FULL STOMACH message to the BRAIN. Put the fork, knife, spoon, sandwich etc DOWN ~ Time Yourself ~ Chat ~ Smell the Food ~ Be The Last To Finish the Meal | | |||||
| 11 | Write motivation goal cards | Wedding? Summer Clothes? An outfit? Class | | |||||
| 12 | Cut down on portions | Read the Serving Size on Packages ~ Measure food portions ~ Use small plates ~ Avoid “Super” Sizes Separate Large into manageable servings (Chips, Chicken) with Zip Bags & Foil | | |||||
| 13 | Plan Your Meals Avoid Pitfalls | We crave what is planned – plan a meal your body will desire it knowing what is coming | | |||||
| 14 | Practice Self Discipline | Listen to eating versus hunger cues ~ Are you Hungry? Anxious? Sad? Curious about flavors? | | |||||
| 15 | Don’t Deny Yourself | Want a treat? Have it ~ Be smart & remember your overall goals ~ Watch amounts & don’t be a self saboteur | | |||||
| 16 | Use Natural Flavor Substitutes | Agave Nectar, Stevia, I Can’t Believe It’s Not Butter, Lemon, Garlic, Thyme, Rosemary | | |||||
| 17 | Protein, Vitamins, Fat Burners | Alli, B12~ Consider adding to your regimen after talking to your Medical Provider and Coach | | |||||
| | ||||||||
| 18 | Professional Motivator Coach | Have a Nurse, Nutritionist, Endocrinologist, Herbalist, Trainer to be accountable to ~ Be sure to visit or call the Coach at least 2 - 4 times per week | | |||||
Ë Recommendations are guidelines are evidence based and anecdotal methods to maintain a healthy weight, reduce mortality & morbidity
Ë Consult with your medical provider before beginning or changing any medications or regimens
Woman I love every delicious curve and the way you bump and grind makes me melt. By the way how close to the fire yesterday are you? Anyway they seem to make quick work getting out unfortuantely it would take a long time I think to put the fire burning deep inside you...
ReplyDeleteSgtrock (LPSG)
sgtrock.leatherneck@yahoo.com
-Geno
Westlake Village