Do's and Don'ts for Weight Management
This article is providing information on Weight loss to Overweight and Obese patients.
Do's
• Assess the patient's readiness for weight loss.
• Advise the patient that long-term weight loss usually requires gradual lifestyle changes of diet and increasing exercise.Weight Loss Diet Clinic
• Decrease calorie intake gradually while choosing nutrient-dense foods. Reduce calorie intake by substituting healthier food choices for higher calorie items, reducing intake of added sugars, fats and alcohol, reducing portion sizes, and increasing exercise.
• Begin regular activity. Aim for 30-60 minutes of moderate to vigorous-intensity exercise most days of the week. Try enjoyable activities. Include more cardiovascular exercise to help burn calories. Exercises for flexibility and strength training are also important to help maintain / increase muscle mass and to prevent injury.
• Encourage a balanced diet, which includes three meals per day followed by two to three short meals and a variety of nutrient dense foods and beverages from each food group. Nutrient-dense foods include foods high in vitamins and minerals and low in calories (for example vegetables, fruits, whole grains, low-sodium, broth based soups and low fat versions of foods without added sugar or salt).
• Recommend 10 to 12 glasses of water each day.
• Suggest a variety of fruits and vegetables, aiming for approximately 2cups of fruit and 2.5 cups of vegetables every day. Choose fruit over fruit juices. Include more non-starchy dark green and orange vegetables and legumes. Nonstarchy vegetables are low in calories if not prepared with a lot of fat.
• Approximately 50% or more of the daily intake should include whole grains , such as whole- wheat bread, whole –grain cereal, oatmeal, whole wheat pasta , or brown rice.
• Help the patient select non fat or low- fat dairy products and aim for about 3 cups per day.
• When selecting protein sources aim for more fish, skin less chicken breasts. Beans and legumes are also a good sources of fiber and proteins.
• Bake, broil, grill, roast, steam or poach instead of frying in large amounts of oil.
Don'ts
• Don't allow the patients spend most of the day sitting.
• Don't allow the patient to skip meals this can lead to overeating.
• Don't allow beverages high in calories, sugar, and even fat.
• Don't serve unrefined grains (for example white bread, bagels, sugar cereals, chips, and baked goods)
• Don't serve cream, butter, high fat cheeses, whole milk, ice-cream.
• Don't recommend eating at a restaurant or party when overly hungry.
In the recent past, the role of vegetables and fruits as sources of antioxidants has been receiving considerable attention. Antioxidants restrict the damage that
reactive oxygen free radicals can cause to the cell and cellular components.
Do's
• Assess the patient's readiness for weight loss.
• Advise the patient that long-term weight loss usually requires gradual lifestyle changes of diet and increasing exercise.Weight Loss Diet Clinic
• Decrease calorie intake gradually while choosing nutrient-dense foods. Reduce calorie intake by substituting healthier food choices for higher calorie items, reducing intake of added sugars, fats and alcohol, reducing portion sizes, and increasing exercise.
• Begin regular activity. Aim for 30-60 minutes of moderate to vigorous-intensity exercise most days of the week. Try enjoyable activities. Include more cardiovascular exercise to help burn calories. Exercises for flexibility and strength training are also important to help maintain / increase muscle mass and to prevent injury.
• Encourage a balanced diet, which includes three meals per day followed by two to three short meals and a variety of nutrient dense foods and beverages from each food group. Nutrient-dense foods include foods high in vitamins and minerals and low in calories (for example vegetables, fruits, whole grains, low-sodium, broth based soups and low fat versions of foods without added sugar or salt).
• Recommend 10 to 12 glasses of water each day.
• Suggest a variety of fruits and vegetables, aiming for approximately 2cups of fruit and 2.5 cups of vegetables every day. Choose fruit over fruit juices. Include more non-starchy dark green and orange vegetables and legumes. Nonstarchy vegetables are low in calories if not prepared with a lot of fat.
• Approximately 50% or more of the daily intake should include whole grains , such as whole- wheat bread, whole –grain cereal, oatmeal, whole wheat pasta , or brown rice.
• Help the patient select non fat or low- fat dairy products and aim for about 3 cups per day.
• When selecting protein sources aim for more fish, skin less chicken breasts. Beans and legumes are also a good sources of fiber and proteins.
• Bake, broil, grill, roast, steam or poach instead of frying in large amounts of oil.
Don'ts
• Don't allow the patients spend most of the day sitting.
• Don't allow the patient to skip meals this can lead to overeating.
• Don't allow beverages high in calories, sugar, and even fat.
• Don't serve unrefined grains (for example white bread, bagels, sugar cereals, chips, and baked goods)
• Don't serve cream, butter, high fat cheeses, whole milk, ice-cream.
• Don't recommend eating at a restaurant or party when overly hungry.
In the recent past, the role of vegetables and fruits as sources of antioxidants has been receiving considerable attention. Antioxidants restrict the damage that
reactive oxygen free radicals can cause to the cell and cellular components.
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