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29.1.10
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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 |
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| 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 | | |||||
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| 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