WEIGHT LOSS SOLUTIONS | WEIGHT LOSS FAQs

       DIETARY D’s "The DO’S, DON’TS and DETOX" of WEIGHT LOSS

DO’s

• Know your Optimum BMI (18.5 to 24.9) and know your weight loss goal.  Discuss your probable optimum weight and plug it and your height into this BMI Calculator.
  
  
• To achieve weight loss, you must count calories!  When it is all said and done, CALORIES ARE STILL KING!
  
  
• To lose weight, one must consume less calories than the body requires!  This is what a negative caloric intake means.  However, we want to maintain our lean mass (muscle and bone); therefore, we must consume a substantial amount of protein as well as a vitamin with minerals in order for our body to use the dietary protein, vitamins and minerals that we eat instead of stealing them from our muscle and bones.
  
  
• Keep a "Food Intake and Exercise Diary" and bring it to all of your visits.  You should plan your meals a week in advance when you do your shopping, write in pencil or erasable ink so you can make adjustments based upon your actual intake adjusted for your daily and weekly calorie allowance.  A very important key point here is to document what and how much you eat before you eat it.  Besides exercise and calorie counting, your "Food Intake and Exercise Diary" is the next most important aspect of attaining your weight loss goals.  Frankly, posting in your diary before you eat a food helps you develop  a diet conscience.  Review of the Diary with your doctor helps you determine where better food and exercise choices could have been made. More importantly, EVERY client who maintained a "Food Intake and Exercise Diary" has attained their weight loss goals!!! 
    
  
• We strongly recommend a top quality Multi-Vitamin with Minerals throughout your life, especially while you are on a weight loss diet.  Click here to be redirected to the Guaranteed BEST Multi-Vitamins available, which definitely help to alleviate food cravings.  Many believe cravings are due to dietary vitamin and mineral deficiency and there is good nutritional evidence to support it. 

• In order to protect your kidneys and keep your body cleansed, drink lots of water daily.  We recommend dividing your body weight (in pounds) by 2 and consuming that amount of water (in ounces) daily.  We do not want you losing water weight as that is not considered real, safe, healthy or sustainable.  Water loss promotes the breakdown of muscle, makes you feel sluggish, and actually decrease the breakdown of fat.  Some weight loss doctors recommend taking a diuretic like Lasix (furosemide) to lose water weight, this is very risky unhealthy and can cause kidney failure!  Our weight loss doctors will never recommend this!
  
  
• We recommend a daily exercise program, if your EKG is normal.  If you haven't exercised in a while (or ever), start low and slow.... BUT START!  For example a light exercise plan may include low impact walking, pilates, or yoga for 30 minutes daily.  Our Weight Loss Physician,  Dr. Greene a retired Navy Officer, will offer plenty of ideas that will fit your lifestyle.  
  
  
• Discuss with our weight loss doctor and know your daily caloric intake allowance.  There is some daily flexibility in your weight loss calories if you multiply the daily number of allowable calories (that you and Dr. Greene discuss) by 7 to get a total weekly caloric allowance.  Using a weekly calorie total allows for an office party, birthday, date night, girl's night out, etc. without disrupting your short and long-term goals. You then make daily alterations in what you eat  the rest of the week in order not exceed your 7 day calorie allowance.  This flexibility allows you to make minor exceptions in your diet while keeping in mind that total calories burned must exceed total calories consumed in order to lose weight!  

• Plan in detail and shop for your 3 meals per day on a weekly basis.  otherwise, avoid the grocery store.
  
  
• Fish, Chicken, Turkey and Vegetables should be virtually all you eat!
  
  
• Have melba toast, carrots, celery, low-calorie protein shakes and diet-approved fruit on hand to fight food cravings.  Remember to factor these additional calories into your daily calorie allowance.  NOTE:  You can eat as much carrots and celery as you wish, because they have a negative caloric value!  This means that it takes more calories for your body to digest the carrots and celery than they contain. 
  

• Prepare your meat in advance to assist with crazy, busy schedules.  We suggest grilling your meat, sautéing, or baking (steaming) with foil and water.  Remember no added oils. 

DON’Ts

• Do not eat anything "white," except tofu and egg whites!  Milk contains lactose, which is high in sugar and, hence, it has a high caloric content and glycemic index!  Most foods that are white are processed and high in fat and calories! 
  
  
• Avoid overindulging fat soluble vitamins A,D,E, and K during the weight loss phase of you diet.  While these nutrients are all excellent in the Maintenance Phase and Lifetime Management Phase, they may slow your weight loss.  We don’t want anything to slow your weight loss as we all need to see prompt short-term return on our efforts in order to gain the confidence that we need to maximize those efforts!  We are only human!
  
  
• Since our Multi-Vitamin with Minerals includes B12 and B-complex, you will not require additional Vitamin B supplementation beyond the three B12 shots provided each month.   Any extra vitamin B beyond these multi-vitamin with minerals and shots will likely end up in your urine and the city sewage system, which is not where you want your hard-earned money!
  
  
• Avoid oils, sugars and alcohol during the weight loss phase of your diet.  Alcohol is equal to 9 calories per gram and is broken down for energy before fat, but in any case, you must count the calories as part of your daily allowance and make adjustments accordingly.  
  
  
• If at all possible, try to avoid or minimize smoking during the weight loss phase of your diet as it adds toxins to your body.  When your body is toxic for any reason, it is harder to lose weight.  Furthermore, did you know high doses of nicotine are used to put down horses?!  Look around; those that smoke generally weigh more, have worse general health, have thinner, looser, poorer appearing skin, and often look older than those who don’t smoke.  Sorry, this is not just observation, this is scientifically proven fact, but not the battle that we are willing to lose you over!  
  
  
• Avoid all cosmetics that contain oils and sugars. 
  
  
• Don't over eat or eat between meals, which is the real reason why most people became overweight!  Did you know that a healthy person's stomach is about the size of his or her fist?!  It's true!  People who regularly over eat develop a larger, more stretched out stomach over time, which stands to reason, requires more food to fill it.  The good news is your stomach will absolutely start to shrink in only a week or two!  Since the stomach is the size of one's fist, portion control is maintained by considering the palm of one's open hand as a proper measure of portions!  That is, a portion of the foods that you are eating (fish, chicken, turkey and vegetables) should not exceed the size of the palm of your hand. 
• • A serving of fish (3 ounces) is about the size of a deck of cards
  • A serving of pasta or dry cereal (1/2 cup) is the about size of a hockey puck
  • A serving of fresh fruit (1/2 cup) is about the size of a tennis ball
  • A serving of butter (1 teaspoon) is about the size of one die
  
  
• Eat a well-rounded meal and always avoid seconds or your stomach won't shrink. 
  
  
• Don't put dinner on the table.  Instead, serve it from the stovetop or counter top. You'll think twice before you get up for seconds.
  

• Don't eat out of the box.  Put your snack in a small bowl or other container.  Then put the box or package away.
  
  
• Opt for single-serving treats. The fear of a wrapper trail will keep you honest.
  
  
• Downsize your meal. Restaurant portions are notoriously large. So when eating out, plan to eat only half of the meal.  You can share the rest with a friend or ask for a dogie bag at the time you order or as soon as it is brought out.  An alternative is to consider asking for a "light" or "lunch-size" portion.
  
  
• Try the tasting menu. At parties, sample one or two bite of all of the dishes offered.  This allows you to keep the portions small, eat slowly and have fun enjoying the variety.
  
  
• Take time to enjoy yourself. Appreciate the colors, smells and textures of your food.  Stop, put your utensil down and talk to your family and friends between bites.  By slowing down, you'll be better able to appreciate your meal and to register when you're full.
  
  
• Avoid any snacks and or eating late.  Try to consume your last meal about four hours before retiring for the evening. 
  
  
• Stop eating when you are satisfied and just before you are full.  Avoid seconds!
  
  
• Avoid breads, starches, sugars, red meat and pork, fatty foods, processed foods, cheese, milk.
  
  
• Avoid starchy vegetables like potatoes, peas and yams.

DETOX 

When should a Detox be considered?
Signs of toxicity are very similar to those attributed to Allergy.  Dark circles around the eyes and puffy bags beneath them; General mild swelling and puffiness; Constipation; Fatigue; Nausea; Even mild, diffuse, achy, non-trauma-induced pain; Poor sleep; Headache; Inability to lose weight; and/or simply being unable to concentrate well and stay on top of your game, "Running in Reverse, Just can't get ahead."

Did you know that, according to the American College of Gastroenterology (the G.I. Doc's), a person at optimum gastrointestinal health who maintains a high metabolic rate, is supposed to have a bowel movement  daily, in fact; optimum is 1 every 15 hours or 3 every 2 days!  Most people think we are crazy when we tell them this, but if you are not used to having one stool daily, YOUR BODY IS TOXIC!  Think about it, if you are "F.O.S." (F.O.P. if you prefer), it is significantly harder to lose weight, because your body is toxic!  That is, your body is not getting rid of toxins, which occurs through voiding urine and having bowel movements!  Stands to reason, right?!  Moreover, on a serious diet if you are not regular, it will only get worse!  WHY? Because the ultimate goal of dieting is to reduce the total amount of one's adipose (fat) tissue.  Toxins that enter the body, no matter the route, end up in one of three places... one's urine, bowel movement or adipose tissue.  As the client loses weight, the break down of adipose tissue will release the "stored fat soluble toxins" into the body.  The release of toxins previously stored in fat into the GI tract is to slow the intestinal transit time and cause or worsen constipation.  Furthermore, when intestinal transit time is slowed, the intestines have more time to reabsorb the toxins from the G.I. tract which only continues and worsens the problem making the constipation snowball!  Therefore, it is recommended (but not required unless you do not experience daily regularity) that you begin to detoxify your body about a week before you commit to starting a serious diet.  When you become regular the vast majority of our clients do, in fact, lose weight just by becoming regular!!!  It is not uncommon to lose 5-7 pounds during a gentle 7 – 10 day detox!  Let us know if you become constipated during your weight loss program (as it is very common for all of the reasons described) and the doctor can provide you a laxative!  When you become regular on a daily basis regardless of weight loss, you will feel incredibly more energetic- guaranteed!  Sorry, but it is true and we would be remiss if we did not inform you how toxicity manifests its ugly face!  Alright, enough of that crap!  Healthy, Revitalizing Detox Products are available here.   

During your 7 - 10 day detox period:

• Consume (our highest quality) Acai Berry 1 tablet twice a day, available on line and at our front desk.  You may wish to continue to take it forever as Acai

and the proprietary blend of strong anti-oxidants and gentle cleansing agents support your diet, lifestyle changes and regularity while providing more energy.

• Eat whole foods only…vegetables, fruits, polished grains.
• Consume whole (unprocessed) foods only.
• Try to only drink water while detoxifying your body; no coffee, alcohol, soda, juices, etc.  We recommend dividing your body weight (in pounds) by two, and consuming that amount of water (in ounces) daily.
• A good menu plan is to eat small meals throughout the day, which consist of three or more servings of vegetables (including at least 1 raw vegetable), 3 servings of raw fresh or dried fruit.  It is okay to mix raw and cooked vegetables.
• Don’t forget the all-important water consumption rule.

DETOX NOTE

During a detox, you may experience a headache by day 3 to 5 (which may last a day or 2) as your body’s elimination of toxins begins to accelerate making you feel nauseous, lazy and lightheaded.  Ibuprofen is a good OTC choice.

SETTING WEIGHT LOSS GOALS

It's OK to dream big. Just use these 11 Goal-Setting Tips for creating weight-loss goals that will help you achieve your big dreams.

1. Personalize your goals. Set goals that are within your capabilities and that take into account your limitations…. When you are going to exercise. What and when you are going to eat.  Planning is required, because it is the basis of lifestyle modification!  Also, consider your personal fitness level, health concerns, available time and motivation. Having reasonable expectations and tailoring them to your personal situation helps you set achievable goals.  Also, don't expect to lose more of your body weight than is realistic.  For instance, set a goal of losing 10 percent of your current weight, rather than 30 percent.
   
   
2. Aim for realistic weight loss. Healthy weight loss usually occurs slowly and steadily.  In general, plan to lose 1-5 pounds a week — even if your initial weight loss is a little faster in the first week or two.  To do this, you need to burn 500 calories more than you consume each day than you did prior to beginning the diet for each pound per week that you set your goal to lose.
    
3. Focus on the process. Make most of your goals process goals, rather than outcome goals.  "Exercise regularly" is an example of a process goal, while "weigh 145 pounds" is an example of an outcome goal.  It's changing your processes — your daily behaviors and habits — that's key to weight loss, not necessarily focusing on a specific number on the scale. Just make sure that your process goals are specific, measurable and realistic, too.
   
   
4. Think short term and long term.  Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul.  Your short-term goals (the process goals) are stepping stones to reaching your long-term goals.  On the other hand, if you meet your short-term goals earlier, don’t necessarily reset them, stay the course…. It’s working!  Don’t necessarily make new goals that set you up for failure.  Because healthy, permanent weight loss can be a longer process for some, your goals need to be feasible for the long term.  After all, for most of us, our real long-term goal is to look and feel better and live healthier and longer!
   
   
5. Write it down. When planning your goals, write down everything and go through all the details with our weight loss doctor.  When and where will you do it?  How will you fit a walk into your schedule?  What do you need to get started?  What snacks can you cut out each day?  Then track your progress to see if you're meeting your goals and don’t get upset with yourself if you fall short; it’s the process that counts! The hare who wins a few battles does not necessarily win the war, but the turtle who stays focused on its course (the process goals) wins the war!
   
   
6. Pick a date. Timing is crucial, often making the difference between success and failure. Choose a definite start date for your weight-loss program and don't put that date off for anything.  Be sure to account for life circumstances that might hamper your efforts, such as work or school demands, vacations or relationship problems. You may need to resolve some issues before starting and that is ok, because once the turtle gets started, success will be attained. Again, it’s all about process and realistic goals!
   
   
7. Start small. It's helpful to plan a series of small goals that build on each other instead of one big, all-encompassing goal. Remember that you're in this for the long haul. Anything you undertake too intensely or too vigorously will quickly become uncomfortable, and you're more likely to give it up.
   
   
8. Discuss your goals. Besides our doctor, only discuss your goals with your close friends and significant other.  If they care about you they will not eat cheese cake in front of you, etc.  They will support you through the tribulations and celebrate your successes!
   
   
9. Plan for setbacks. Setbacks are a natural part of behavior change.  Never has the cliché, “Life is a bowl of cherries… if you can swallow the pits!” been more true than with weight loss!  Everyone who successfully makes changes in his or her life has experienced setbacks.  Identifying potential roadblocks — a big holiday meal or office party, for example — and brainstorming specific strategies to overcome them can help you stay on course or get back on course.
   
   
10. Evaluate your progress. Review your goals every week.  Were you able to successfully meet your goals last week?  Think about what worked and what didn't.  Think about the processes where you succeeded and fell short.  Make plans for how you will reach your goals both today and during the course of the next week, and write them down.  Post them on your refrigerator and bring them into your weight loss clinic visits.
    
    
11. Reassess and adjust your goals as needed. Be willing to change your goals as you make progress in your weight-loss plan. If you started small, you might be ready to take on larger challenges, but more important is that you stay the course and continue what is working and consider changes to what isn’t!  Or, you might find that you need to adjust your goals to better fit your new lifestyle.  If you find that you have to make frequent adjustments downward or constantly scale back, you may not be setting realistic weight-loss goals in the first place — head back to tip No. 1 and have confidence that you weight loss doctor cares and is going to help and support you!
    

WEIGHT LOSS DIET FAQs

•   What portion of your clients get to there goal weight?

• Do I need weight loss prescription medicine?

• People with a Body Mass Index (BMI) of 30 and above with no obesity-related conditions.
• A person with a BMI of 27 and above with Obesity-related Conditions, such as diabetes or high blood pressure.
  
  
• What types of prescription weight loss drugs exist?

Currently, most available weight loss drugs approved by the FDA are for short-term use, meaning a few weeks or months.

One type of weight-loss medication is "appetite suppressants."  These drugs generally come in the form of tablets or extended-release capsules.  Appetite suppressants can be obtained by a doctor's prescription or purchased over the counter.  A number of high-quality appetite suppressants, vitamins, minerals, protein, etc. may be found at our online vitamin store that is Paypal secure and includes free same day shipping.  One common prescription appetite suppressant is Phentiramine.

Another type of prescription weight loss drug is a fat absorption inhibitor.  Xenical (Orlistat) is the only example of this type of treatment approved for use in the U.S.  Xenical works by blocking about 30% of dietary fat from being absorbed.  Xenical is now sold over-the-counter as Alli.

Xenical is the only weight loss drug approved for longer-term use in significantly obese people, although the safety and effectiveness have not been established for use beyond two years.

Appetite suppressants promote weight loss by tricking the body into believing that it is not hungry or that it is full.  They decrease appetite by increasing serotonin and catecholamines -- two types of brain chemicals that affect mood and appetite.

• How Do Fat Absorption Inhibitors Cause Weight Loss?

Fat absorption inhibitors work by preventing your body from breaking down and absorbing fat eaten with your meals. This unabsorbed fat is eliminated in bowel movements.

• Does Xenical Really Work?

In general, Xenical is moderately effective, leading to an average weight loss of 13 pounds over a one-year period, more than what would be expected with non-drug treatments.  Most of the weight loss is generally experienced in the first 6 months. 

Over the short term, weight loss from prescription drugs may reduce a number of health risks in obese people.  However, there are currently no studies to determine the effects of these medications over the long term.

Begin Your Personal Diet Evaluator Now 

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