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Weight loss Lifestyle Change at a glance

Weight loss program is a lifestyle change starting from the time you wake-up through your sleeping hours

Morning Regimen What is the Morning Regimen? MOST IMPORTANT

Re-hydrate you body

Drink one cup of plain water (cold or at room-temperature)

Morning Exercise When to exercise for weight loss?

Do a light 15 to 20 minute exercise on empty stomach. This exercise should last between 15 to 20 minutes. Do not exercise more than 30 minutes

Rest for 45 Minutes

After exercise, do not eat any foods. If thirsty, drink plain water. You may add lime juice to water for flavor but no Honey or other sweeteners

Eat Breakfast Should I eat breakfast?

Within 2 hours after waking-up, eat a hearty breakfast.

The breakfast should have protein, whole-grain, fruit or vegetable, and dairy product.

Schedule Meals How often should I eat?

Eat five to six times per day to distribute calories. The meal schedule may be planned with following goals

1. Eat breakfast within 2 hours after waking-up

2. Allow 2½ to 3½ hours in between each meal

3. Allow about 5 to 6 hours in between each major meal: breakfast, lunch and dinner.

Selecting Foods for Meals How to select foods for meals?

What are negative calorie foods? Low calorie fresh vegetables and fruits

What are Thermogenic foods? Raise Basal Metabolic rate. Green tea

Should I eat Grapefruit? Decreases insulin spike

We will redefine food groups to make it easier

1. Whole Grains (Breads, Cereals, Rice)

2. Fruits & Vegetables

3. Dairy (low fat) & Soya

4. Proteins (Lean meats, Fish, Dried beans, Nuts, Eggs)

It may be desirable to have all the four groups in every meal, but it becomes un-necessarily complicated.

Breakfast, Lunch, and dinner

Each meal should have 3 or more food groups

Each meal must contain Whole Grains

Each meal must have some amount of protein

Snacks

Each snack should have 2 or more food groups. Examples follow

Whole grain crackers and Nut butter

Yogurt and fruit

Whole-wheat and Swiss cheese club sandwich

Multi Vitamin Mineral and Omeg3 Should I take vitamin supplements?

Do NOT take supplements on empty stomach. Take Supplements during or after meal with a cup of water

Manage Liquid Calories Should I manage liquid calories?

This is a critical lifestyle change for a weight loss program

1. Avoid diet soda. Diet soda may have no calories, but it increases your appetite to consume more calories Does diet soda lead to gaining weight?

2. Avoid Alcohol

3. Avoid or minimize commercial fruit juices and vegetable juices. They have little or no fiber

4. Minimize use of regular soda.

5. Minimize store-bought beverages: smoothies, coffee drinks, energy drinks, sports drinks

Evening Exercise When to exercise for weight loss?

Two hours after evening meal, exercise for about 30 minutes. It may be as simple as walking or a cardio and weight training.

Sleep Well

Get adequate sleep between 7 to 9 hours Does lack of sleep cause overeating?

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