Few Ideas to make
the journey easier
Start tracking…everything (weight, meals, exercise, sleep, mood, stress, and water). Use pen and paper or digital apps.
Set realistic goals (focus on 1-2 things at the most, like “lose 2 lbs a week” and “walk 10000 steps a day”).
Follow your progress with a professional-weekly follow ups to track changes and make necessary adjustments.
Include daily mind-body practices, like meditation or deep breathing and use positive reinforcement (not food) to reward yourself (take a trip to nail salon, watch another movie, etc.)
Don’t think “weight loss”, but “new lifestyle”-it is not about losing few pounds but living a new healthy life.
RECOMMENDED FOOD GROUPS
50%
Whole Grains
Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium)
People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
Vegetables
DO aim for vegetable groups of fewer than 400 calories a pound. Vary your vegetables. Avoid deep frying methods, but go for boiling, steaming, microwaving and eating them raw! Burn more calories by shopping daily and getting the freshest available. Suggested vegetables: cauliflower, cabbage, mushrooms, eggplants.
50%
5%
Fruits
Do consume fruits in moderation
Do substitute desert with a single fruit of your choice as a treat
Do not drink fruit juice-while they are considered a healthier option, they are high in calories and contain less fiber
Do go for berries, instead of very high calorie fruits like grapes
OILS
Know your fats
While paramount to our health and improve vitamin absorption from food, oils are very high in calories and should be limited to 1 tbs a day, including cooking oil
Do buy cold pressed variety and do a thorough research before buying
Do cook with oils that have a high smoking point to minimize release of free radicals
1tbs
10%
DAIRY
Get your calcium rich foods!
Do consume dairy in moderation
Don’t opt out of full fat varieties-”good” fat is your friend if consumed in moderation
Do go for organic kind while staying away from processed ones
Do go for organic butter and not margarine
Do savor small amounts of artisan cheese as a treat
PROTEINS
Go lean on protein!
Do eat lean meat, or smaller quantities of organic fatter cuts, but no more than 30% of your diet
Do eat wild caught fish at least twice a week
Do not consume cured/smoked or otherwise processed kinds of meat-loaded with salt and preservatives they hinder weight loss efforts
30%
REMEMBER, NO ONE, BUT YOU, CAN DO IT!
YOU CANNOT FAIL, EVERY OBSTACLE IS AN OPPORTUNITY TO LEARN AND BETTER SELF.
“A HUGE PART OF LOSING WEIGHT IS BELIEVING THAT YOU CAN DO IT AND REALIZING IT’S NOT GOING TO HAPPEN OVERNIGHT”
“BE STRONGER THAN YOUR EXCUSE. DREAM OF WHAT YOU WANT TO BE. WAKE UP FIGHTING FOR IT”
“I DON’T WORK OUT BECAUSE I HATE MY BODY, I WORK OUT BECAUSE I LOVE IT”
