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Weight Management is the process to maintain one’s optimum body weight and body fat. See the WIKI Weight Loss Pyramid http://en.wikipedia.org/wiki/Weight_loss.
Your weight is controlled by a number of things, including family history, what you eat and drink (energy intake), and the energy you use to live and be active (energy output).
To lose weight you need to: • Eat and drink fewer calories • Become more physically active • For best results, do both
One’s optimum weight affects fitness level, resistance to illness, mobility, longevity, etc. As discussed “The Spectrum – A Scientifically Proven Program to Feel better, Live Longer, Lose Weight, and Gain Health” by Dr Dean Ornish http://www.pmri.org/spectrum/, key aspects for one’s optimum health and weight are: Nutrition Exercise Stress Management
The suggested steps of weight management:
1 – Determine your Health and Wellness Goals. See sample questionnaire for weight, nutrition, exercise, and stress management.
2 – Read key Health and Wellness references available from the U.S. Government, e.g. Dietary Guidelines for Americans 2010 and 2008 Physical Activity Guidelines for Americans.
3 – Select your appropriate Food Pyramid, e.g.
USDA - http://www.myplate.gov/
Dr. Fuhrman http://www.drfuhrman.com/
Dr Andrew Weil Antioxidant Food Pyramid is at http://www.drweil.com/.
Eat Right America pyramid and superfoods http://www.eatrightamerica.com/andi-superfoods.
Mayo Clinic - www.mayoclinic.com/health/medical
Mediterranean Diet - http://www.mediterraneandiet.com/
4 – Select the Functional Foods / Superfoods for your nutrition. See
WebMD list of superfoods is at http://www.webmd.com/diet/features/superfoods-everyone-needs
Dr. Fuhrman Nutritarian Superfoods - http://www.drfuhrman.com/
Eat Right America pyramid and superfoods http://www.eatrightamerica.com/andi-superfoods
Whole Foods Four Pillars - http://www.wholefoodsmarket.com/healthstartshere/fourpillars.php
5 – Determine your optimum weight and daily calories. Optimum weight could be a recommended medical weight, a weight with a BMI of 19 – 25, a previous “best weight”, etc. An optimum daily calories could be, a recommended medical authority daily calories, approximately 1500 calories, etc.
6 – Determine your optimum exercise routine. Recommended 30 minutes of vigorous exercise most days of the week.
7 – Determine your optimum stress management routine. This is to minimize stress related eating.
8 – Monitor your weight, nutrition, exercise, and stress management progress (goal/actual). Online Monitoring tools are available from Fitday http://fitday.com/, Myfitnesspal http://www.myfitnesspal.com/, etc.
Health and Wellness Goals - Fill-out and periodically review and update this form.
Weight Management Current Weight_____________ Desired Weight ____________ to achieved desired BMI Current BMI (Body Mass Index) _________________ Desired BMI (Body Mass Index) _____ Goal 19 - 24 Current Food Pyramid (MyPyramid, Dr Fuhrman, Mayo Clinic, etc) _______________________ Desired Food Pyramid ___________________ Current Calories per day __________________ Desired Calories per day __________________________Estimate based upon a medical recommendation, a previous “best weight”, etc. Desired Food Intake (On Food Pyramid circle servings per day and show substitutions) http://www.pyramid.gov/downloads/MyPyramid_Food_Intake_Patterns.pdf. Sample log:
Exercise for Most Days of the Week – about 30 minutes moderate intensity exercise Current Daily Exercise Minutes __________________ Desired Daily Exercise Minutes __________________ Current Group/Fitness Center Classes/Activities (Update Calendar) ________________ Desired Group/Fitness Center Classes/Activities (Update Calendar) ________________ Current Other/Individual Exercise Activities, e.g. walking, sports, etc _______________ Desired Other/Individual Exercise Activities, e.g. walking, sports, etc _______________
Stress Management for Most Days of the Week – Activities, e.g. time with friends, relaxing music, hobbies, breathing exercises, meditation, etc Current Daily Activities ________________________________ Desired Daily Activities_________________________ |
