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| Dr.WomanSaverM.D. |
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Posted: 5/20/2007 9:07 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
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The key to safe and effective long term weight loss is to make lifestyle modifications.
In other words, if you want to lose the weight without harming your
body and keep it off in the future you need to change the way you think
and act about eating and exercising, and start making "healthy
choices". This does NOT mean you have to give up the foods you
enjoy, start an unpleasant diet, starve yourself or go on some intense
physical training program. These changes have to include things
that are "doable" which you can incorporate into your everyday life and
stick to. It may seem challenging initially. At first you
will have to consciously plan and think about everything you are eating
and doing, but after some time, you will do these things purely by
intuition because it will become second nature to you. Once you
get used to these changes, you will not only lose the weight and keep
it off, but you will also be on your way to living a much healthier
life, with more energy and self confidence.
Your goal weight:
It‘s
easier and more rewarding to work toward a goal. Pick a number in
your normal weight range, which you are comfortable with, and try to
stick to it. Then set mini-goals either weekly or monthly, and
keep a record of how much you are losing. Don‘t just weigh
yourself periodically, but take body measurements as well (e.g, waist,
hips, arms, and thighs) for a more accurate picture of your
accomplishments.
NUTRITION:
Keep a food diary
I suggest this to people who don‘t know how to start losing weight or
to people who have reached a plateau. Keeping a record of what
you eat will help you recognize in which areas you may be "cheating" or
eating more than you planned. Make a note what you eat, the
amount, calories, and time of day the food was eaten. Be sure to
note the correct serving size for amount! (What we often think is
one serving is actually 5 or 6!) And don‘t forget to mention
things like snacks, condiments, and drinks. On the last day, look
through the diary, and search for where you may have slipped, what
caused it and at which time of day it happened. If you can learn
to properly read labels and recognize things like this, it will help
you get back on track to healthy eating habits.
Have more frequent smaller meals throughout the day
Eating
smaller meals more frequently will keep your metabolism going and will
also keep you from getting hungry and prevent you from
overeating. Aim to eat every 3-4 hours if you can. A meal
can be an apple, yogurt or granola bar. It doesn‘t have to be
something big. For example you can eat breakfast, then a small
snack, lunch, another small snack and then dinner. Avoid eating
large or heavy meals late at night right before bedtime.
Being vegetarian
A vegetarian diet is fine, but not if you are loading up on junk food
or carbohydrates most of the time. Cutting out meat from your
diet doesn‘t always guarantee weight loss. Evaluate your diet and
try to eat more fresh fruits and vegetables (around 5-6 servings a
day). This will be a good source of fiber and vitamins. Add
protein like tofu to your diet as well; you‘ll need it if you are
working out! You may also want to take a multivitamin and
B-complex daily with your doctor‘s approval.
DO NOT GO ON A FAD DIET OR USE WEIGHT LOSS PILLS!!!
Fad
diets and pills are a terrible way to lose weight and a perfect example
of what NOT to do! Often they require you to strictly regulate
the type or quantity of food you eat, which makes it very hard to stick
to. Even the most discipline people start out ok, but can‘t keep
up or cheat in the long run because it‘s just too unpleasant or
difficult to deal with. A majority of people cannot be compliant
and fail on diets for this reason. Even if you are successful
with a diet and reach your goal weight, a pill or fad diet doesn‘t
teach you how to maintain the weight in the long run, so you may just
end up gaining all the weight back and possibly more because you are
depressed and frustrated with dieting.
EAT EVERYTHING YOU LIKE! -but "on occasion and in moderation"
It‘s
perfectly OK to eat what you love and enjoy it. Whatever it is
you like you shouldn‘t have to give up completely. Just have it
occasionally or in moderation. This means it‘s fine to go to your
favorite fast food restaurant once in a couple of weeks, but NOT every
day for lunch! Or it‘s fine to want something sweet for a snack, and
have 1-2 small pieces of chocolate, but NOT the whole box! And
the same goes with alcohol. Limit your intake to one glass with
dinner instead of binge drinking on the weekend. If you like eggs
for breakfast, have them but throw out the yolks and eat the white, or
add a half yolk for every three egg whites. Doing this will teach you
to resist overindulging while letting you give in to your
cravings. This will allow you to eat the foods you enjoy.
Some people may have to limit or control their carbohydrates, fat, salt
or alcohol more than others so ask your doctor first before making any
changes in your diet.
Portion Distortion; Size matters!
In
a land of super-sized meals, all you can eat buffets, and gallon sized
drinks, no wonder consumers are confused about how much they should
eat. The term serving size is often misleading because labels
provide nutritional information per ONE serving, and the package almost
always contains more than one serving. Here are some general
guidelines to help you distinguish what exactly a serving is:
-1 serving of milk = 1 cup, (about the size of a baseball), NOT a pint sized container
-1 serving of meat = 2-3 oz. (about the size of a deck of cards), NOT an entire T-bone steak
-1 serving of fruit juice = 1 cup, NOT an entire Snapple bottle.
-1 serving of fruit (apple) = one medium sized apple (about the size of a tennis ball)
-1 serving of french fries = 10-12 fries, NOT a "biggie" fries package
Do the math
This is my least favorite part, but sometimes it is necessary to
calculate the size of a serving, because labels aren‘t always nice in
telling us how big a serving actually is. If you‘re like me (not a math genius),
you may even need a calculator sometimes, but most of the time it will
be simple. For example I love sweet buns from a local bakery, but
they only come in huge bags of 6 buns. The label on the bag says
it contains 18 servings and 1 serving size is 2 oz. or 56 g. which is
60 calories. 60 calories sounds reasonable but I still don‘t know
how much 1 serving is. Like most sweet bun eaters I don‘t think
in terms of grams or ounces, I think in terms of buns! So I need
to do the math and I figure:
6 buns = 18 servings (divide 6/18 = 1/3)
1/3 bun = 1 serving = 60 calories. Then I think:
1 bun = 3 servings = 180 calories!
So I cut the buns in thirds and only eat that much at a time. If
I eat an entire bun, I would be eating 3 servings instead of 1 and I
would be taking in three times the calories as well (180 instead of
60)!
Make the switch
Sometimes
making small changes here and there can be very effective, and you may
not even be able to tell the difference. For example:
-Whole grain cereal (high fiber) instead of sweetened cereal (high sugar)
-Skim or 1% milk (low fat) instead of whole milk (high fat).
-Whole fruit (high in fiber) instead of fruit juice (high in sugar).
-Sugar substitute like Splenda (0 calories) instead of sugar (high in calories).
-Canola oil or olive oil (healthier in general) than other oils.
-Spices (healthier in general) instead of salt.
Restaurants and eating out
Here it‘s all about healthy choices. Little things like skipping
the appetizer or splitting a dessert can cut calories, and still keep
you satisfied.
So for example:
-For appetizers order the salad or small soup.
-Pass on the dressing or ask for it on the side and use it sparingly.
-If it‘s a huge appetizer, share it with your table.
-For an entree get the grilled chicken breast instead of the fried chicken.
-Ask if you can substitute grilled veggies instead of fries on the side.
-Have water instead of soda; order it with a slice of lemon for flavor.
-If you are getting iced tea, get the unsweetened instead of sweetened.
-If you want a drink have a glass of red wine instead of the huge mixed drink.
-When ordering a baked potato ask them to hold the sour cream and
butter or order it on the side and use half of what you normally would.
-If you are not too hungry, split a dish with a friend or take it home.
-If you are full, skip dessert (there‘s always next time) or share it with someone.
-If it‘s an option, have the fresh fruit instead of the cake for dessert.
Food Shopping: Keep it fresh and keep it simple.
-Make a list before you go shopping and stick to it! If it‘s not on your list, don‘t buy it.
-NEVER shop when you are hungry. You‘ll end up buying more food than you need.
-Choose fresh foods over canned, packaged or frozen.
-While in the supermarket, stick to the OUTSIDE PERIMETER of the store
and AVOID THE ISLES unless you have to go there to get something on the
list. This is because most of the fresh food, lean meats, fruits,
vegetables, and produce are usually located on the outside of the
store. And the high carb, high fat, prepackaged, unhealthy snack foods,
and junk foods with additives and preservatives are in the isles.
-BEST advice I‘ve gotten from a
nutritionist: Shop for food the way a guy shops for jeans: Go in,
get what you need and get out! The more time you spend browsing,
the more likely you are to buy something unhealthy which you don‘t need.
-Try alternative sources. Some of my favorites are Whole Foods, Wild Oats, and Trader Joe‘s.
Also look for farmer‘s markets if possible. They usually have
fresh, natural, quality products which are organic, and free of
hormones, pesticides or artificial flavors/colors and
preservatives.
Be careful about advertising
Just
because a product claims to be low fat or low carb doesn‘t necessarily
mean it‘s healthy. If it‘s low in something, it‘s probably high
in something else which you can do without. And sometimes there
isn‘t even that much of a difference between the "low" fat/carb version
and the normal one. People often overdo it with these types of
products thinking it‘s healthier, so they will overeat and end up
gaining more calories from fat or carbs anyway!
------------------------------------------------------------
EXERCISE:
Set goals and challenge yourself
If
you feel your work out is not pushing you hard enough, set goals.
For example if you are running 1 mile right now, increase your distance
to 1.25 miles, or try to increase your speed to finish the mile
faster. Same for weights: If you are finding it too easy to do
the 5 pound weights, increase to the 8 pound weight and do the same
amount of reps.
Write it down
Similar to the food journal, keep an exercise log. Write down the
date and time you work out, what activity you did, for how long,
distance (e.g., for running) and calories burned (if you know).
This will help you analyze your routine, allow you to appreciate your
hard work, and help you to set future goals. You can also keep
track of your body measurements periodically (e.g., once a
month).
Cardiovascular exercise
-This is what you need to burn fat, and lose weight. This can
include any activity which gets your heart rate up. Walking,
running, swimming are all great ways to keep active and lose those
extra pounds.
-Try to get at least 20-30 minutes of moderate intensity cardiovascular activity about 4-6 times a week.
Strength Training
In addition to your cardio work out I also suggest doing some type of strength training.
Light weights with 15-20 reps is a good way to start. Do this at
least 2-3 times a week. You can break it down into muscle groups
and work on a different muscle group each day. For example:
Day 1: Back and Triceps
Day 2: Biceps and Abs
Day 3: Legs and Gluts
Have fun and mix it up however you feel comfortable. You can even
do the entire body one day, and give yourself a break the next
day.
Take a break
-If
you don‘t allow your body to rest, you will be pushing yourself too
hard, and you could face burning out or injury which would be
counterproductive to your weight loss. Be
sure to give yourself 1-2 break days a week break. You
don‘t have to be a complete couch potato on these days. You can
still take a short walk or do some stretching exercises if you
wish. These break days will give your body time to rest and get
ready for the next week of training.
Mix it up
People often get bored of doing the same thing day after day. Try
different forms of exercise to keep your body as well as your mind
"interested" in working out. If your body is happy doing fun
things, it will respond and you will see results; if it gets bored or
used to the same old routine, it might not respond as well and your
weight loss will either taper down or stop. You can mix up the
routine by switching activities from swimming one day to aerobics the
next day and then biking the day after that. If you work out at
the gym, and use the treadmill everyday, switch to the elliptical
machine every other day. Try different intensities and
levels.
Get a buddy
Working
out with a friend can be better than doing it alone. People often
give up due to lack of motivation or boredom. Having a buddy can
keep things fun and interesting. You can also share ideas, and
frustrations together. You can motivate eachother in times of
laziness to keep eachother on track. Find someone who is
interested in the same types of activity as yourself, preferably
someone with similar goals, or activity level.
Reward yourself with non-food items when you reach a goal
Reaching
a goal feels good and should be rewarding enough. But for a
little extra, treat yourself to something you like. You deserve
it for all the hard work you put in so go ahead and indulge a
bit. Your reward could be something like a new pair of shoes, a
manicure, pedicure, a night out with friends, or a weekend
getaway. This will keep you happy, increase your self confidence
and make working towards your next goal even more fun and
rewarding.
------------------------------------------------------------
This
post is to be used for educational and informational purposes
only. Be sure to talk to your doctor before making any changes to
your current diet or exercise program. If you have tried all of
the above without any results, consult your doctor again. You may
need further medical evaluation or benefit from consulting with a
nutritionist and personal trainer to help you with your weight
loss.
The above are just general guidelines. And I will add more to this post periodically. If you need further details or help let me know. :)
Please feel free to add any comments, criticism, or questions. If
any of you have been successful with weight loss, eating healthy, and
keeping fit, please share your story here for ideas and
motivation. Thanks.
Dr. WS
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| curtild |
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Posted: 7/9/2007 9:23 AM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver Addict
Female Member
Age: 36
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| Dr.WomanSaverM.D. wrote: | The key to safe and effective long term weight loss is to make lifestyle modifications. In other words, if you want to lose the weight without harming your body and keep it off in the future you need to change the way you think and act about eating and exercising, and start making "healthy choices". This does NOT mean you have to give up the foods you enjoy, start an unpleasant diet, starve yourself or go on some intense physical training program. These changes have to include things that are "doable" which you can incorporate into your everyday life and stick to. It may seem challenging initially. At first you will have to consciously plan and think about everything you are eating and doing, but after some time, you will do these things purely by intuition because it will become second nature to you. Once you get used to these changes, you will not only lose the weight and keep it off, but you will also be on your way to living a much healthier life, with more energy and self confidence.
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This is fantastic!
Is there a PDF version of this we can print out?
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| Dr.WomanSaverM.D. |
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Posted: 7/11/2007 4:43 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 100
Total Posts: 546
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| curtild wrote: |
This is fantastic! Is there a PDF version of this we can print out?
|
Hi,
I‘m glad you liked it. I don‘t have a PDF version. I wrote
this a while ago, and I didn‘t copyright it so feel free to print it
out and share with anyone who may benefit from it.
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| Dr.WomanSaverM.D. |
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Posted: 7/11/2007 4:48 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 100
Total Posts: 546
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Here is a response I got from someone, and I‘m sharing it here with her
permission. She has found ways to make healthy changes in her
life which are not too difficult, and she has been pretty good at
eating healthy, exercising and moving towards her goal weight.
Dear Dr.
As an update, I have lost 6 pounds this month and I‘m down to 154.
Here are some of my ideas if you want to share them with people; well they worked for me so who knows.
You know I work in an office so i‘m on my butt all day long ..on the
phone with clients and stuff. During lunch i used to order in for me
and my department then sit and eat, then maybe take a quick 10 minute
nap and back to work. I changed all that to now I take a walk during
my lunch break -either i go walk around the building while i wait for
the food to come in, or I go pick up the order for lunch. -thats almost
a 20 minute walk to the place and back. then I take another walk
either after lunch or sometime during the day.
I‘m doing what you said about healthy snacks but i just gota have my
chocolate; you know how it is! I used to eat at least 3 candy bars a
day along with 2 or 3 cans of coke... and you were right, not because I
was hungry or thirsty but just because i craved it more for the
sweetness and satisfaction. it would give me quick energy but later i
would nap so it wasn‘t working that great. I switched that to the
snack size and chocolate chips, but i‘m being very careful about the
portions. I have maybe 1 snack size bar after lunch. or a few
chocolate chips ,5-10 and they are really small, but they satisfy my
sweet-needs, without making me tired or sleepy or fat. :) And since I
switched from coke to water i cut a lot of calories from that too. I
think my skin is clearing up from just eating better.
I‘m getting a trainer from the gym next month also. And I‘ll keep you posted on what happens.
Thanks again for your help.
J
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| Dr.WomanSaverM.D. |
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Posted: 7/11/2007 5:07 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 100
Total Posts: 546
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There was a good cover story in Time Magazine in May about "The Science
of Appetite" and other related articles which I think you might find
interesting... They explain why we eat, what controls our
appetite, why fad diets don‘t work, reasons why quick weight loss is
not permanent, and why lifestyle modification is an effective way to
lose weight and be healthy.
You can find the whole article here:
The Science of Appetite:
http://www.time.com/time/magazine/article/0,9171,1627006,00.html
And other related articles:
A New Diet Equation:
Where you gain weight on your body may play a significant role in how you can lose it.
http://www.time.com/time/specials/2007/article/0,28804,1626795_1627112_1626457,00.html
Life as the Biggest Loser
The reality show helps contestants quickly drop a lot of weight, but what happens when the show is over?
http://www.time.com/time/specials/2007/article/0,28804,1626795_1627112_1626456,00.html
What Makes You Eat More Food: (Slideshow)
Seven ways our bodies tell us we‘re hungry —even when we‘re not
http://www.time.com/time/photogallery/0,29307,1626481,00.html
What the World Eats:
What‘s on family dinner tables in fifteen different homes around the globe
http://www.time.com/time/photogallery/0,29307,1626519,00.html
-Dr.WS
P.S. There is also a good article this week on "The Science of Addiction" which can be related to food as well.
if any of you are interested: http://www.time.com/time/magazine/article/0,9171,1640436,00.html
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| LittleMissWomansaver |
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Posted: 7/12/2007 10:50 AM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
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Age: 69
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Dr. WomanSaver is my hero and mentor!
Little Miss WomanSaver, Site Founder
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| Dr.WomanSaverM.D. |
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Posted: 7/14/2007 5:53 AM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 100
Total Posts: 546
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| LittleMissWomansaver wrote: |
Dr. WomanSaver is my hero and mentor!
Little Miss WomanSaver, Site Founder
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Thanks LMWS,
Well you are MY inspiration. If you ever want to share your
health secrets about diet and exercise and fill us in on how you stay
so fit, I would love to hear it! :)
-Dr.WS.
P.S. I heard your radio interview with the funny DJs. Most of my guy friends know what a speculum is, but that‘s because they are gynecologists. lol
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| Dr.WomanSaverM.D. |
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Posted: 12/2/2007 6:21 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 100
Total Posts: 546
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Bumping this one up again...
Happy Holidays Everyone!
  
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| Tiredmomma |
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Posted: 12/20/2007 5:20 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 38
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Right over here
Texas
United States
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| Dr.WomanSaverM.D. wrote: | Bumping this one up again...
Happy Holidays Everyone!
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Awesome post. I printed it out. I intend on reading it later - and re-reading it til it‘s stuck up "there".
*bump* *bump*
TM
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| Dr.WomanSaverM.D. |
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Posted: 2/29/2008 6:04 PM |
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Subject: *****Dr. WomanSaver‘s Nutrition and Exercise Tips***** |
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WomanSaver MoFo
Female Member
Age: 100
Total Posts: 546
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bumping up with Almond Milk Recipe:
http://www.youtube.com/watch?v=fhQFpPW-f44
This is yummy and healthy if you want to try it. :)
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