A well balanced, healthy life includes exercise, nutrition, relaxation, positive thinking and spiritual balance. It’s what Drs. Tenbrunsel and Carlson teach in their New Weigh©️ therapy with clients. There are more than 1800 diets registered with Health and Human Services. None but New Weigh and Weight Watchers work. Here are their rules of thumb for good weight maintenance. Practice all or any number of these per day and feel good about your new weight loss habits:
Drink Water – 1 gallon @ 52° per day
Practice Portion Control = 5 gravy spoon size portions of any combination-only
Drink hot fluids to curb appetite
Exercise Daily 30 minutes + Note: there is a 6 hour metabolism residual to exercise
Toning increases metabolism – Work out at home or the gym.
Vegetables = 0 calories
No sugar! And watch those sneaky liquid calories!
No fried foods
Never eat alone!
Order an appetizer instead or split a meal with a friend
Ask for a Doggie Bag to be brought out when the meal is served (put ½ in it)=Bargain!
ENJOY special desserts and drink water between bites to enhance the taste
Microwave only half at a time of what you intend to eat
Alternatives to emotional eating = socially acceptable & available in unlimited quantities
Ask for salad dressing on the side. Dip Fork in Salad Dressings and Ketchup etc.
Eat a balanced diet
Eat only things that will spoil if you leave them out
Eat slower - Put your fork down after each bite
Leave something on your plate.
Read the label and watch the fat contents on labels
Add a tablespoon of Fiber One and a fruit to your breakfast cereal
Don’t talk while eating special desserts – savor that special dessert flavor!
Don’t sit next to the snack tray*
Eat more often - Snacks to get you through the day – include appropriate fruit, protein, fat. Graze.
Eat slightly less Calories per day - Develop your caloric intake index and stick to it
Determine your weight loss per week formula
Expect a Plateau after 10% wt loss – Don’t get discouraged
Always have three choices of low fat restaurants
Cooks – Remember what you taste while cooking counts !
Refuse food offered at a party and ask instead if its okay to have seconds as excuse for small portion
Practice Stress Management - Stress causes body to store fat weight gain
Practice Relaxation and Deep Breathing until they become a daily habit – A deep relaxing breath has a 2 hour residual
Remove the bottom bun of your cheeseburger
Don’t add salt to your food use other spices and flavoring
Success vs. Failure = Feel good about what you are doing to lose and maintain weight
Are you addicted? See a good behavioral/medical expert
Keep five people informed of your weekly progress.
These facts work whether vegan or whatever.
Myth Buster! You couldn’t gain five pounds over Thanksgiving if you tried
You can’t lose weight by exercising. You burn 100 calories whether you run or walk a mile. You have to burn 3600 calories to lose one pound. Do the math. It’s portion control. Exercise helps keep weight off. Do it.
*except at a wedding. Find the #9 shrimp pyramid and stand next to it all night and engorge yourself without making a fool of yourself😂
Dr. Tenbrunsel © Copyright FulCourt Press, 2007
Thank you Dr. Ralph Carson, wherever you are.
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