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

Simple13 Weight13 Loss13 Tips13 13 Secrets13 of13 Losing13 amp13 Maintaining13 Weight13 13

Tanveer A Padder MD

Introduction

sup2  Obesity is a challenging condition with vast array of medical financial social and psychological problems

sup2  One-third of Americans are obese another third are overweight

sup2  If the trend continues 75 of US adults will be overweight by the year 2015

sup2  The permanent weight loss is simple once you learn how to go about it in a way that works for you

sup2  Its nothing more than acquiring healthy habits that are proven to work

sup2  It is a proven fact that weight only comes off ONE WAY- You have to create a small daily calorie deficit

Basic Weight Loss Principals sup2  Maintaining healthy weight is simple mathematics sup2  It depends upon the calories consumed and calories

spent

sup2  If Calorie consumed gt Calorie spent =Weight Gain

sup2  If Calorie consumed lt Calorie spent= Weight Loss sup2  Any kind of diet program- diets diet pills or strict

exercise programs can give you a short term weight loss

sup2  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 Loss13

sup2 Healthy Lifestyle Changes sup2 Balanced Diet sup2 Physical Exercise sup2 Calorie Count

13 Healthy13 Lifestyle13 Changes13

13 sup2  Set a realistic weight-loss goal Most experts recommend aiming for half a pound to 2 pounds a week

sup2  5 Word Diet Plan that works Eat Less and Move More

sup2  Start small-changing your lifestyle overnight is very bad for your body and your mind

sup2  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

sup2 Make one change at a time Donrsquot cut everything out at once For example cut out fried foods When yoursquore used to that cut out soda etc

Healthy13 Lifestyle13 Changes13 Contd13 sup2  Remember to keep your goals in sight to motivate

yourself sup2  Keep track-dieters who keep track of everything

they eat lose twice as much weight as those who dont research shows

sup2 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

sup2 Get help from family and friends Dieters who have support from a partner at home lose more weight

sup2 When you go food shopping never go when you are hungry

Healthy13 Lifestyle13 Changes13 Contd13 sup2  Avoid13 hunger13 Eat13 regular13 small13 meals13 and13 snacks13 13 sup2  Try13 to13 enjoy13 your13 food13 eat13 it13 slowly13 and13 consciously13 sup2  Eat13 Fruits13 and13 vegetables-shy‐13 Lots13 of13 them13 sup2  Get13 plenty13 of13 sleep13 sup2  Donrsquot13 eat13 while13 watching13 TV13 sup2  Stock13 your13 kitchen13 with13 healthy13 convenience13 foods13

Healthy13 Lifestyle13 Changes13 Contd13 sup2  Get13 rid13 of13 the13 foods13 that13 sabotage13 your13 weight13 loss13 sup2  Stash13 apples13 bananas13 oranges13 or13 whole-shy‐grain13 crackers13 in13

your13 bag13 so13 youll13 always13 have13 a13 low-shy‐calorie13 snack13 on13 hand13 13 sup2  Keep13 produce13 on13 hand-shy‐Place13 a13 bowl13 of13 vegetables13 such13 as13

broccoli13 snap13 peas13 cucumbers13 or13 carrot13 sHcks13 in13 the13 refrigerator13 You13 can13 eat13 them13 as13 a13 snack13 or13 when13 preparing13 meals13 to13 take13 the13 edge13 off13 your13 hunger13

sup2  Stock13 up13 on13 impulse13 fruits13 Keep13 things13 like13 grapes13 ClemenHnersquos13 small13 apples13 small13 bananas13 and13 pears13 around13 the13 house13 These13 foods13 are13 easy13 to13 eat13 without13 having13 to13 do13 much13 cuMng13 and13 slicing13

Healthy13 Lifestyle13 Changes13 Contd13

sup2 Buy13 low-shy‐fat13 113 or13 skim13 milk13 low-shy‐fat13 cream13 cheese13 and13 reduced-shy‐fat13 cheese13 instead13 of13 the13 full-shy‐fat13 versions13 13

sup2 Use13 the13 red13 orange13 and13 green13 rule13 -shy‐at13 each13 meal13 include13 one13 food13 that13 is13 any13 of13 these13 colors13 13

sup2 Be13 aware13 of13 food-shy‐decepHon13 It13 can13 sneak13 up13 on13 you13 from13 any13 angle13 Examples13 of13 food13 decepHons13 breadedfried13 chicken13 breast13 13 potato13 and13 salad13 dressings13

sup2 Get13 enough13 sleep13 ndash13 thatrsquos13 the13 first13 and13 most13 important13 step13 Without13 sleep13 itrsquos13 harder13 to13 plan13 your13 meals13 to13 exercise13 or13 to13 consciously13 eat13 healthy13


sup2 Choose13 a13 bedHme13 thatrsquos13 early13 enough13 to13 keep13 you13 from13 aYer-shy‐dinner13 snacking13 SHck13 to13 that13 bed-shy‐Hme13 13

sup2 Go13 to13 bed13 early13 and13 get13 up13 early13 If13 you13 stay13 up13 late13 you13 will13 overeat13 guaranteed13 when13 you13 go13 to13 bed13 early13 you13 donrsquot13 think13 about13 food13 all13 night13

sup2  Flavor13 your13 meals13 with13 fresh13 or13 dried13 herbs13 and13 spices13 salsa13 vinegar13 or13 lemon13

sup2 Be13 aware13 that13 a13 craving13 takes13 2013 minutes13 to13 go13 away13 If13 you13 can13 distract13 yourself13 for13 that13 long13 you13 probably13 have13 it13 beaten13

Balanced13 Diet13 13 sup2  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

sup2  Drink lot of water and other calorie-free beverages It kick-starts your metabolism

sup2  Drink a big glass of water at the start of every meal to help you feel full

sup2  Try to avoid sodas Juices or sugary drinks if possible sup2  If you have to drink try diet sodas or favored water sup2  Cut out alcohol or reduce your intake to one or two

glasses a week

13 LOWEST13 CALORIE13 FOODSMEATFISH13 13

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

13 LOWEST13 CALORIE13 VEGETABLES13 13

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

13 LOW13 CALORIE13 FRUITS13 13 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

Balanced13 Diet13 Contd13 sup2  Take13 a13 Snack13 between13 meals13 ndash13 starving13 yourself13 for13 613 or13 713 hours13 at13 a13

Hme13 between13 lunch13 and13 dinner13 means13 you13 will13 overeat13 at13 dinner13 sup2  Snack13 on13 nuts13 EaHng13 a13 handful13 of13 nuts13 will13 help13 you13 stay13 full13 sup2  Steer13 Clear13 of13 Fat13 Free13 Packaged13 Foods13 sup2  Avoid13 processed13 food13 Keep13 it13 as13 natural13 as13 possible13 sup2  Eat13 lots13 of13 fiber13 itrsquos13 surprisingly13 filling13 compared13 to13 that13 cupcake13

Balanced13 Diet13 Contd13 sup2  Reduce13 the13 intake13 of13 three13 white13 things13 13 ndash13 white13 flour13 salt13 and13 sugar13 sup2  Kick13 the13 salt13 habit13 Salt13 is13 a13 big13 13 contributor13 to13 weight13 gain13 sup2  Eat13 at13 least13 one13 protein13 at13 every13 meal13 sup2  Try13 to13 avoid13 candies13 chocolates13 13 chips13 or13 other13 fast13 foods13 sup2  Try13 to13 Avoid13 French13 fries13 or13 fried13 food13 13 of13 any13 kind13 sup2  Try13 to13 Avoid13 frying13 your13 fish13 poultry13 13 or13 other13 cuts13 of13 lean13 meat13 Only13 broil13 13 roast13 or13 grill13 them13

Balanced13 Diet13 Contd13 sup2  Eat a healthy breakfast everyday sup2  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 sup2  Limit amount of carbohydrates and fats with meals sup2  Add spices or chilies to your food for a flavor boost that can

help you feel satisfied sup2  Skip The Fasting -Skipping meals can cause your body to

go into a fat-storing starvation mode making it harder to burn calories

Balanced13 Diet13 Contd13

sup2  Never Eat out Of the Carton-Never eat any snack food out of the box

sup2  Ask Yourself Why You Are Eating- identify the emotional triggers that lead you to seek unhealthy comfort food

sup2  Consider whether youre really hungry when about to eat

sup2  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

sup2  Eat slow and you will only eat as much as you need to be full


sup2 Eat13 everything13 in13 moderaHon13 Itrsquos13 OK13 to13 indulge13 a13 lible13 occasionally13 Key13 word13 is13 occasionally13 Beber13 to13 indulge13 a13 lible13 than13 to13 binge13 later13

sup2 Eat13 as13 soon13 aYer13 you13 get13 up13 as13 possible13 This13 gets13 your13 metabolism13 working13 at13 a13 higher13 rate13 sooner13 in13 the13 day13

sup2 Designate13 dining13 areas13 for13 eaHng13 only13 save13 the13 kitchen13 and13 the13 dining13 room13 table13 for13 cooking13 and13 eaHng13

sup2 Commit13 to13 one13 diet13 -shy‐Start13 by13 making13 a13 list13 of13 low-shy‐calorie13 foods13 that13 you13 love13 that13 you13 find13 saHsfying13 and13 when13 yoursquore13 hungry13 make13 sure13 you13 eat13 lots13 of13 those13 foods13

Balanced13 Diet13 Contd13 sup2  Avoid13 eaHng13 at13 night13 at13 all13 costs13 sup2  Pace13 dont13 race13 Force13 yourself13 to13 eat13 more13 slowly13 and13 savor13 each13 bite13 sup2  Order13 childrenrsquos13 porHons13 at13 restaurants13 if13 possible-shy‐13 try13 to13 avoid13 carry13 out13

the13 remaining13 meal13 from13 restaurants13 13 sup2  Eat13 in13 small13 plates13 Youll13 be13 saHsfied13 with13 less13 food13 sup2  If13 you13 have13 trouble13 controlling13 how13 much13 you13 eat13 of13 a13 favorite13 food13 -shy‐do13

not13 bring13 it13 into13 your13 home13 Eat13 it13 only13 in13 restaurants13 13

Physical13 Exercise13 sup2  Buy13 a13 pedometer13 take13 at13 least13 500013 steps13 a13 day13 sup2  Walk13 for13 4513 minutes13 a13 day13 Regular13 aerobic13 exercise13 of13 30-shy‐4013 13 minutes13 13

helps13 to13 increase13 metabolism13 sup2  If13 you13 cant13 run13 start13 slow13 by13 walking13 and13 then13 go13 for13 jogging13 and13 then13 go13

for13 running13 sup2  Walk13 everywhere13 where13 you13 can-shy‐find13 fun13 exercises13 Join13 a13 soYball13 team13

commute13 to13 work13 on13 a13 bike13 whatever13 makes13 you13 walk13 13

Physical13 Exercise13 Contd13 sup2  If you are resistant to exercising consider volunteer labor

Walk dogs at the animal shelter or volunteer at local sports team

sup2  Make friends with physically active people If you have very active friends you will be exercising without even noticing it

sup2  Take the stairs-Walk or bike ride that short distance instead of driving

sup2  Play sports of any kind you like on regular basis

Physical13 Exercise13 Contd13 sup2  Be13 physically13 acHve13 as13 much13 as13 you13 can13 13 sup2  Try13 to13 move13 a13 lot13 in13 day13 to13 day13 things-shy‐13 donrsquot13 sit13 for13 long13 periods13 sup2  Try13 to13 Walk13 amp13 Run13 at13 every13 chance13 you13 get13 sup2  Swimming13 is13 a13 good13 exercise13 sup2  Park13 farther13 away13 ay13 grocery13 stores13 13 13 13 and13 other13 parking13 lots13

13 Calorie13 Count13

13 13 sup2  UlHmately13 weight13 loss13 is13 about13 the13 balance13 between13 calories13 taken13 in13

and13 calories13 burned13 sup2  Maintain13 food13 diary-shy‐Studies13 have13 found13 that13 people13 who13 maintain13 food13

diaries13 wind13 up13 eaHng13 about13 1513 percent13 less13 food13 than13 those13 who13 donrsquot13 sup2  Muscle13 burns13 at13 least13 four13 Hmes13 as13 many13 calories13 as13 fat13 does13 so13 try13

twenty13 minutes13 of13 strength13 straining13 two13 to13 three13 Hmes13 a13 week13 sup2  Stop13 the13 evening13 eaHng13 You13 donrsquot13 want13 to13 eat13 and13 then13 go13 to13 sleep13 All13

those13 calories13 just13 sit13 there13 unused13 while13 you13 sleep13

Calorie13 Count13 Contd13 sup2 Donrsquot13 count13 calories13 aYer13 you13 eat13 it13 count13 before13 sup2 Beware13 of13 fat-shy‐free13 or13 zero13 trans13 fats13 foods13 as13 you13 could13 be13 trading13 fats13 for13 huge13 amounts13 of13 sugar13 or13 sodium13

sup2 PracHce13 the13 Rule13 of13 One13 When13 it13 comes13 to13 high-shy‐calorie13 foods13 you13 wont13 go13 wrong13 if13 you13 allow13 one13 small13 treat13 a13 day13 13

sup2 Never13 give13 up13 even13 aYer13 you13 have13 failed13 a13 few13 Hmes13 When13 you13 fail13 start13 over13 Watch13 those13 TV13 programs13 like13 ldquoThe13 Biggest13 Loserrdquo13 or13 ldquoCelebrity13 Fit13 Clubrdquo13 because13 they13 are13 great13 moHvators13

THANK YOU

Tanveer A Padder MD

Click here to get free guide how to lose weight in 3 weeks

Introduction

sup2  Obesity is a challenging condition with vast array of medical financial social and psychological problems

sup2  One-third of Americans are obese another third are overweight

sup2  If the trend continues 75 of US adults will be overweight by the year 2015

sup2  The permanent weight loss is simple once you learn how to go about it in a way that works for you

sup2  Its nothing more than acquiring healthy habits that are proven to work

sup2  It is a proven fact that weight only comes off ONE WAY- You have to create a small daily calorie deficit


spent







































glasses a week

















































THANK YOU

Tanveer A Padder MD



spent







































glasses a week

















































THANK YOU

Tanveer A Padder MD




































glasses a week

















































THANK YOU

Tanveer A Padder MD


















































THANK YOU

Tanveer A Padder MD


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

Health & Medicine

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