Answers to Permanent Weight Loss Questions

2. How do I know how many calories to eat each day if my goal is to lose weight?
Healthy weight loss is a process built on three primary cornerstones:

1.  Understanding the food you are eating.

2.  Eating a variety of healthy foods.

3.  Exercising on most days.

    Whether your long term weight loss goal is to lose 10 pounds or 80 pounds, you should not expect to lose more than 2 pounds per week. Focus on setting achievable micro-short term goals. The central challenge to pulling off any switch is getting yourself started and to keep the momentum going. With success at each micro goal interval the momentum will carry you through the tough times.

    Weight loss programs, whether designed by you or a professional, are best when tailored to meet your own needs, as opposed to a 1 diet fits all. The basics of developing a healthy weight loss program, providing no extenuating circumstances, follow these basic steps:

1.  Determine the amount of calories you burn in a day.

2.  Determine the amount of calories you consume each day.
3.  Consider your exercise amount in terms of calories and modify the caloric intake so you have a 500 calorie per day loss. (1 pounds is equal to approximately 3500 calories) 

 




     Tammi Jacobs, Health and Wellness Expert                    
     Results Health and Fitness Center, Chandler, Arizona

Answers to Permanent Weight Loss Questions

4.  I am always hungry. What can I do?

            When the goal is weight loss, hunger is often a hurdle to overcome, however it may not necessarily be hunger. Reminisce for a moment the numerous occasions feasting until the point you thought you could not eat another bite and then dessert is presented. Somehow you are hungry again. Well, it is not hungry you feel, it is your appetite. To rein in your eating habits it is important to understand the two mechanisms controlling this particular situation.

            Hunger is a physiological response (internal stimuli) to lack of food, whereas appetite is the desire to eat due to environment (external stimuli) such as the sight or smell of food. Many things can trigger your desire to eat, and recognizing the difference between genuine hunger and stimulus driven appetite (the same signals that entice a smoker to want to have a smoke with a beer) are one of the many tools to place in your healthy lifestyle tool kit. Much of the stimuli in our environment prompt the desire to munch such as sizzling steak on the television commercials, smell of freshly baked cinnamon rolls, bill boards picturing beautifully prepared foods all trigger food intake when it is unnecessary.           

             What is often mistaken for hunger maybe “pseudo hunger”, and someone with a large appetite could possibly be someone who was taught to clear everything on their plate. Hunger vs. Appetite is a perfect situation to engineer your environment for success. Here are a few tips:

 1.  Before you eat, stop and ask yourself if you are really hunger or if you are just eating out of habit, boredom or temptation.

2.  Remove yourself from the temptation. Go for a walk, play with the dog, drink a large glass of cold water or even brush your teeth.
3.  Eat before you get hungry by planning your meals ahead of time. 5 – 6 smaller meals throughout the day.
4.  Refrain from eating treats (chocolate, candy, chips) when you are hungry as it conditions a belief system that only quick sugary treats satisfy hunger.
 5.  Fill up on high fiber foods that are low in fat.    

Drop 10 Pounds in 30 Days!
Tammi Jacobs, Health and Wellness Expert
Results Health and Fitness Center, Chandler, Arizona

10 Pound Melt Down

Learn to Lose Weight and Keep It Off for Life
Daily I am asked the same question, in one way or another, “Which is more important diet or working out if my goal is to lose weight?” My response is the same: They are equally important. One can not be fully effective if the other is ignored. So as I present this diet to you, please keep in mind that this is only part of the equation. You must exercise, regularly. And by that I would like to advise you further to engage in regular cardiovascular activity as that works your heart and lungs, and burns more calories while exercising. Weight bearing exercise, such as a workout on the selectorized machines, increase lean muscle mass and gives you the metabolism boost most of us are seeking. Today I read a study from Tufts University showing the participants who coupled their weight loss eating plan with an exercise program involving cardiovascular activity, weight training and regular stretching lost 44% more fat than those participants that only followed a weight loss eating plan.

DAY 1

BREAKFAST

1 c cooked oatmeal (150)

¼ c blueberries (21)

1 small banana (105)

Calories 276

SNACK

7 to 10 almonds (60)

Fat Free Yogurt (110)

Calories 170

LUNCH

4 oz. chicken breast (grilled or baked) (100)

1 c broccoli (30)

½ c brown rice (117)

Calories 247

SNACK

1 medium apple (95)

1 low fat string cheese (60)

Calories 155

DINNER

4 oz. fish (salmon, tuna, halibut) (160)

1 c steamed veggies (30)

1/2 c steamed brown rice (117)

Calories 307

DAY 2

BREAKFAST

1 slice whole wheat toast (80)

1 tsp peanut butter (94)

1 small banana (90)

Calories 264

LUNCH

Chicken/Apple Salad

3 cups romaine lettuce shredded (24)

1 medium apple sliced (95)

3 ounces organic deli chicken breast (75)

Toss with 1 Tbsp olive oil (119) and 2 Tbsp balsamic vinegar (10)

Crumble 2 small whole wheat crackers over the top (36)

Calories 371

SNACK

Strawberry Delite

Top 1 frozen whole grain waffle (110) with ¼ cup semisweet or dark chocolate chips (207) and place in toaster oven for 2 minutes.

Top with 1 cup fresh or frozen, unsweetened strawberries (52).

Calories 359

DINNER

Guacamole Dip

Toast 1 whole wheat pita (140) and cut into bite size pieces.

Dip into mixture of ¼ cup chopped Hass Avocado (96), 1 tsp agave nectar (20), 2 small tomatoes, chopped (24), ¼ cup finely chopped red bell pepper (23)

Calories 303

DAY 3

BREAKFAST

1 cup Kashi 7 Whole Grain Puffs (75)

1 cup fat free milk (80)

1 small banana, sliced (90)

Top with 1 Tbsp of pumpkin seeds (74)

Calories 319

LUNCH

Chicken Sandwich

Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),

Fill 3 ounces organic deli chicken breast (75)

½ cup shredded romaine lettuce (4)

1 tsp chopped fresh tarragon (0)

Calories 335

SNACK

Apples and Crackers

Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)

Calories 303

DINNER

4 oz. grilled chicken (100)

1 c steamed veggies (30)

½ c steamed rice (117)

Calories 247

DAY 4

BREAKFAST

3 egg whites and 1 whole egg scrambled (103) with

1 cup broccoli (30)

1 slice whole wheat toast (80)

¼ cup sliced Hass Avocado (96)

Calories 312

LUNCH

Veggie Burger

Fill 1 whole wheat pita (140)

1 cooked veggie burger (100)

Dressed with 1 tsp Dijon mustard (5)

add ½ cup shredded romaine lettuce (4), ½ cup sliced bell pepper (23) and ¼ cup sliced Hass avocado (96)

Calories 368

SNACK

1 medium pear (75)

7 – 10 walnuts (75)

Calories 150

DINNER

Salmon Pita

Spread 1 whole wheat pita (140) with 2 tsp Dijon mustard (10), and sprinkle with 2 Tbsp pumpkin seeds (148), 1 tsp chopped fine parsley (0), and ¼ cucumber, thinly sliced (9). Fill with 2 ounces of salmon (90)

Calories 397

DAY 5

BREAKFAST

Waffle With Apple and Walnuts

Toast 2 frozen whole grain waffles (200)

Top with a mix of 1 apple, chopped (95), 1 tsp agave nectar (20) and 2 tsp walnuts (82)

Calories 397

LUNCH

Salmon Asparagus Salad

Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (210), 1 c chopped and steamed asparagus (36), ¼ cup chopped Hass avocado (96), 1 Tbsp rice vinegar (0) and 1 tsp olive oil (40)

Calories 406

SNACK

½ c nonfat Cottage Cheese (70)

10 grape tomatoes (8)

Calories 78

DINNER

Pita

Split 1 whole wheat pita (140), spread with 2 Laughing Cow Light Garlic & Herb Wedges (70), and fill with 1 medium apple, chopped (95), 2 Tbsp walnuts (82) and 1 cup shredded romaine lettuce (8)

Calories 395

DAY 6

BREAKFAST

1 cup Kashi 7 Whole Grain Puffs (75)

1 cup fat free milk (80)

1 small banana, sliced (90)

Top with 1 Tbsp of pumpkin seeds (74)

Calories 319

LUNCH

Chicken Sandwich

Spread 2 slices of whole wheat bread (160) with ¼ cup sliced Hass avocado (96),

Fill 3 ounces organic deli chicken breast (75)

½ cup shredded romaine lettuce (4)

1 tsp chopped fresh tarragon (0)

Calories 335

SNACK

Apples and Crackers

Spread 6 small whole wheat crackers (108) with 1 Tbsp almond butter (100) and serve with 1 medium apple (95)

Calories 303

BREAKFAST FOR DINNER

Scrambled Eggs with Toast

Toast 1 slices of whole wheat bread (80) and top with ¼ cup sliced Hass Avocado (96) and 1 small tomato, sliced (12).

Scramble ½ cup egg whites (50) with cooking spray, season to taste

½ grapefruit (60)

Calories 298

DAY 7

BREAKFAST

½ small cantaloupe (100)

1 nonfat yogurt (110)

2 slices turkey bacon (70)

Calories 270

LUNCH

Avocado Salmon Salad

Mix 3 cups shredded romaine lettuce (24), 2 ounces wild salmon (90), 1 grapefruit, sectioned and sliced (120), ¼ cup chopped Hass avocado (6), 1 Tbsp rice vinegar (0) and 2 tsp olive oil (79)

Calories 409

SNACK

String Cheese and Fruit Cup

Have 1 low fat string cheese (60), 4 ounces pineapple tidbits canned in juice (60), 1 cup baby carrots (50), 3 small whole wheat crackers (54) and 2 Tbsp peanuts (110)

Calories 334

DINNER

4 oz. grilled chicken seasoned to taste (100)

1 cup steamed veggies (30)

½ c steamed brown rice (117)