Weight Loss Tips
The Four Steps To A Healthy Lifestyle
Nutrition
Understand what you are eating and how much you are eating. Do not overeat. Leave food on your plate. Count
calories and carbohydrate content and keep a food diary.
Exercise
This will burn calories and provide an alternative behavior to eating. In many cases it will create a feeling
of not wanting to eat unhealthy foods. Exercise will improve your self-esteem and sense of accomplishment.
Behavior Changes
Identify and change bad habits and add new activities into your weekly routine. Develop the right attitude and
remember to think positive. Create a new self image and reward yourself.
Support
Family, friends, health care professionals are the key to your success. Without a support team in place taking
on the challenge of regaining the healthy you will be tough.
Glyemic Index (GI)
The glycemic index refers to how fast a food is converted into glucose in the blood. Simple sugars and starches
become glucose almost immediately. The GI is a method of ranking carbs on a scale (0-100).
Bad Carbs
We don’t suggest removing these items from your diet, but eat much less of these below foods and watch your weight
decrease!
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Dates and figs 100
Corn flakes 83
Bagel 72
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French Bread 95
Gatorade 78
Potatoes 70
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Baked beans 92
Doughnut 76
Life savers 70
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Rice chex 89
French Fries 75
Colas 65
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Good Carbs
Eat many more of these foods while eating much less of the above and lose more weight!
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Bananas 56
Pinto beans 39
Grape fruit 25
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Sweet corn 56
Chocolate Milk 35
Cherries 22
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Grapes 46
Lima beans 39
Prunes 15
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Oranges 43
Whole milk 30
Yogurt-plain 14
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Fat Burning Tips
Breakfast is critical – you must jump start your calorie-burning mode. The first foods
you eat must be more proteins than carbs!
Eat regularly – 5 to 6 smaller meals a day instead of 2-3 big meals will hype the metabolism
and prevent insulin surges.
Exercise with weights – resistance training helps build muscle, increase metabolic rate,
and burn more fat (even at rest)!
Eat red meat, fish and chicken (and milk/skim) foods high in carnitine will help break
down the fats.
Try to schedule time for exercise just as your would schedule an appointment-but vary your
exercise routine (different activities / internal training).
Remember – In order to lose weight a calorie deficit must take place (more out
than in).
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