Weight Loss

“I don't eat and yet I can't seem to loose the weight” Sounds like you. This is one of the commonest things I hear from my patients. It is quite a frustrating state to be in. Yet it does not have to be this way.

Believe it or not you have to eat to loose weight. No it does not mean eat anything you want, South Beach , Atkins, Weight Watchers etc all have one thing in common, They implore you to eat less and not miss meals this is critical.

Survival is a powerful force in our body , food is the fuel that we need to survive. When your body sees less than it needs in a given time, it learns to survive on that small amount by increasing its efficiency,i.e. lowering your metabolic rate. When your 10 week diet is over and you have lost some weight, you go back to eating regular food although not as much as before the diet yet you gain weight….Why ? Remember your body just slowed its metabolic rate to so it needs fewer calories. Now you are eating a little more it will store the extra calories for leaner days. The weight returns and is even more than you lost, so you go on a different diet and the cycle continues…let's stop it.

The Wilson Weight Loss plan is a life plan :

1. Success is greatest if the entire family follows the same meal plan.
2. Make a deal with a friend, relative or other person you respect, to ensure a penalty for not doing the right thing.
3. An exercise program of your choice must be started. Your goal to exercise 7 days a week, 30 minutes per session. Walking at a speed that makes it difficult for you to speak in an unbroken sentence is great. Don't give up if you miss a day or two, just keep going.
4. Remove from your home sugar, cookies, butter , whole milk, juices, fatty meats, and similar products
5. Replace with fresh or frozen vegetable , olive oil, 1% milk, fruits, fat free cottage cheese, fat free yogurt, and a sugar substitute,
6. Do not skip meals, especially breakfast. You should have 3 meals with 2-3 snacks per day. Missed meals lead to hunger which increase chance of overeating.
7. A simple measuring device is the palm of your hand . Make a cup with your hand your serving of meat and starch should fit in the palm of your hand. Steamed, grilled or fresh vegetable are eaten in an unlimited quantity to satisfy hunger.
8. Train yourself to stop eating when you are SATISFIED not FULL.
9. Snacks are important, fruit, or vegetable stick, with cottage cheese , yogurt or a little peanut butter, will help keep hunger away.
10. Your beverage of choice should always be water.
11. Your cereals should have the lowest sugar content, and highest fiber in a form you like.
12. Preferred meats are lean poultry, and seafood. Avoid chicken thighs and wings they have lots of hidden fat. Choose lean cuts on all meats. Broiling, grilling are ways to decrease fat content.
13. For maximum weight loss you should eat like this everyday, the same applies when you eat out, remember your measuring device travels with you (left hand)
14. For weight maintenance allow yourself a cheat meal each week. You can eat whatever you desire, this is your reward for sticking it out. No left overs, only what can be eaten at that meal. Some will get distracted by the cheat day and so should not take one if it interferes with your ability to stay on track

The weight loss is slower but permanent as you have maintained your metabolic rate by exercising and forcing the body to do more work even when it has fewer calories.

Good luck, you can eat and live well everyday,
Dr. Wilson