the center for medical weight loss at Pleasant View

It’s getting close to the beginning of the year and here in Pleasant View, TN we’ll be starting our Don’t be a Stat! Lose the Fat! Challenge.  It is a 12 week program with awards going to the biggist losers weekly and a grand prize at the end of the 12 weeks.  I invite all the readers to get some friends together and do your own challenge!

We can do it!

Dr. Ray

Dr Graham Thomas, a clinical psychologist and Research Fellow at Brown Medical School and the Weight Control & Diabetes Research Center of The Miriam Hospital, and colleagues analyzed data from the National Weight Control Registry (NWCR), a prospective observational study of individuals who have maintained a weight loss of at least 13.6 kg (30 lbs) for at least 1 year.

According to Thomas, the participants are managing to maintain their weight loss because they keep track of the food they eat, for instance they count calories, or count the amount of fat they eat, or use a commercial weight loss program to help them monitor their food intake. They also:

• Follow a low-calorie, low-fat diet of 1,800 calories a day with no more than 30% of calories from fat.
• Weigh themselves at least once a week.
• Don’t skip breakfast.
• Eat fast food less than once a week.
• Dine out on average three times a week or less.
• Regularly eat the same foods and don’t overeat on holiday or special occasions.
• Spend less than 10 hours a week in front of the TV.
• Burn calories every day with physical activity: eg a one hour walk or other activity that burns a similar amount of energy.

Keep working at it!

Dr. Ray

What are some practical tips for weight loss?

People become overweight or obese for many reasons. Weight issues can run in families. They can be caused by unhealthy behaviors and a person’s environment. Certain health problems and medicines can also lead to unwanted weight gain.

There are some simple things you can do to reach and maintain a healthy weight:

• Avoid sweet drinks. These include regular soft drinks, fruit juices, fruit drinks, energy drinks, sweetened iced tea, and flavored milk.
• Avoid fast foods. Fast foods such as french fries, hamburgers, chicken nuggets, and pizza are high in calories and can cause weight gain.
• Eat a healthy breakfast. People who skip breakfast tend to weigh more.
• Don’t watch more than two hours of television per day.
• Chew sugar-free gum between meals to cut down on snacking.
• Avoid grocery shopping when you’re hungry.
• Pack a healthy lunch instead of eating out to control what and how much you eat.
• Eat a lot of fruits and vegetables. Aim for about 2 cups of fruit and 2 to 3 cups of vegetables daily.
• Be more active. Small changes in physical activity can easily be added to your daily routine. For example, take the stairs instead of elevators, or park farther away from a store’s entrance when you go shopping.
• Take a walk with your family. A daily walk is a great way to get exercise and to catch up on the day’s events.

Where can I get more information about weight loss?

American Heart Association

Tips for Talking to Healthcare Professionals

Web site: http://www.americanheart.org/presenter.jhtml?identifier=113

National Institutes of Health

Your Game Plan (eating healthy and exercising)

Web site: http://www.ndep.nih.gov/media/GP_Booklet.pdf

Eating Healthy When Dining Out

Web site: http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm

Healthier Eating While Saving Money

Web site: http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tip_saving.pdf

Weight-control Information Network

Web site: http://www.win.niddk.nih.gov/publications/index.htm

Tips from Am Fam Physician. 2010 Jun 15;81(12):1456.You can do it!

Dr. Ray

I’ve started the Accelerated Plus plan from the center. The second day was tough, felt a little demon possessed ! Food addiction is real! I plan on updating here to keep all informed! Love the counseling modules!
Dr. Ray