Weight Loss

Evidence shows that people who lose weight gradually and steadily are more likely to maintain a healthy weight long term. To lose weight, you must burn more calories than you consume. One pound equals 3,500 calories. If you reduce your caloric intake by 500 to1 000 calories per day, you will lose about 1 to 2 pounds per week. Once you've achieved a healthy weight, by relying on healthy eating and physical activity, you are more likely to maintain a healthy weight long term.

Healthy weight loss is a lifestyle that includes long-term changes in daily eating, drinking, and exercise habits. People who use a weight management journal (includes time of calorie consumption, servings of each food group, and exercise) tend to manage their weight better, for this reason I recommend journaling for three weeks without trying to change your lifestyle making note of any weight, energy, or mood change. You can create your own weight management journal by using a spiral notebook or by using a weight tracker to track your food intake and exercise. For a link to the USDA’s tracker, visit: http://www.mypyramidtracker.gov/

After three weeks of tracking your diet and exercise, try following a healthy diet of foods closest to their natural state (whole grains, fresh fruits, raw veggies, organic milk, etc) consumed in 6 meals a day to keep your blood sugar level stable, also consume 6 to 8 glasses of filtered water or the equivalent to half your body weight in ounces (if you weight 150 pounds, you would consume 75 ounces of filtered water). You should have bowel movement daily to eliminate toxins if you aren’t, try adding more green leafy vegetables and/or a dietary supplement such as Sustenex to balance healthy bacteria or CALM an anti-stress drink that balances your calcium intake and restores healthy magnesium levels.

The USDA suggests consuming 6 ounces of Grains, 2.5 cups of Vegetables, 2 cups of Fruit, 3 cups of Dairy products, 5 1/2 ounces of Meat and Beans, and 3 to 6 teaspoons of Oil (see diet details below). If you’re creating your own journal try listing each food group and add tallies next to each group when you consume a serving, then add calories to the side.

After three weeks of concentrating on your diet, try to increase your daily exercise by 2-5 minutes increments until you’re exercising an average of 90 minutes a day or are losing 1 to 2 pounds per week. If you’re exercising 90 minutes a day and still aren’t loosing 1 to 2 pounds a week, reduce your caloric intake by 500 to 1000 calories per day and/or try more vigorous exercises.