AB Workouts

 Why do you want to lose weight? If you have made a clear, sound, decision to lose weight and have support of a physician, it is important to understand that permanent, safe weight reduction takes time.

 Do you really need to lose weight? We weren't all born to be thin or conform to society's definition of the ideal body. Your body size and shape depend on multiple factors, including your genes, eating patterns, Resting Energy Expenditure (see definition below) and exercise. The ultimate goal is to accept and Love Your Body while trying to improve your health.

 What is a realistic amount of weight for you to lose and maintain? Every individual is different, however studies show that it is safe to lose approximately 1-2 pounds per week for success in maintaining weight loss. Consult with a physician or registered dietician.

 Physiology of weight reduction:

 To lose weight you must burn more calories than you eat. Basic body functions (e.g. breathing, manufacturing cells and maintaining body temperature) use 50-70% of your calories. The rate at which your body uses calories for basic body functions is called the Resting Energy Expenditure (REE).

 Your genes, age, gender and body composition largely determine your REE. In this way, much of your energy use is predetermined. However, the amount of energy you burn each day also depends in part on how much exercise you get, which you can affect.

 For safe weight loss, it is recommended that you lose no more than 1-2 pounds per week. To lose one pound of fat per week, you would need to burn and/or reduce your intake by about 3500 calories, or about 500 calories per day.

 If you adopt restrictive, negative thinking that accompanies diets, you may feel deprived and ultimately defeated, and this can actually trigger overeating or the development of an eating disorder. To reach a healthy weight, don't diet. Instead practice eating well and moving your body to serve you best long-term.

 Keep a food and exercise diary. People who log their intake and activity tend to be more successful at weight loss. Here are some free tools: ChooseMyPlate.gov, LoseIt.com, FitDay.com, MyFitnessPal (use the phone app to access information about foods in Residential Dining)

 Eat a variety of plant-based foods, including plenty of fruits and vegetables. At each meal, cover one-half (or more) of your plate with vegetables, cover one-quarter with whole grains, and cover one-quarter with protein.

 Eat regularly timed meals (especially breakfast) and snacks because skipping them can lead to overeating later in the day.

 Attempt to stop eating once you feel satisfied, but before you feel uncomfortably full.

Aerobic Workouts

 Often cravings disappear, so if you still feel hungry or unsatisfied after a meal or snack, wait at least 10 minutes before you have more food.

 Plan meals and prepare snacks ahead of time. Snack on fresh vegetables for crunch and fresh fruits to satisfy your sweet tooth.

 Limit the amount of alcohol (beer, wine and liquor) that you drink.

 Limit the amount of alcohol (beer, wine and liquor) that you drink.

 Try to limit screen time (computers or television) to two hours or less per day. Increase physical activity instead.

 Sleep 8-8.5 hours per night. Studies show that lack of sleep is linked to weight gain.

 Eat your favorite high-calorie foods like desserts less frequently and in smaller portions (you don't have to eliminate them altogether).

 Know your daily calorie and serving size "budget." Any weight reduction plan should include more than 1400 calories per day. Take care when eating out, because restaurants are notorious for large serving size. Get customized nutrition information

 Honor your hunger. Hunger pangs are your body's way of saying that it needs energy. If you are hungry, eat. Ignoring your feelings of hunger often leads to overeating later.

 There are ways to cope with uncomfortable emotions without using food, and some options are: going for a walk outside, listening to music, drawing/coloring, or talking with friends & family. However, it is important to acknowledge that stress eating is very common, and can be an opportunity to practice self-compassion and forgiveness.

 Regular physical activity has many benefits. It can help with losing and maintaining weight; increasing Resting Energy Expenditure (REE); strengthening, growing muscles; and improving mood. Three types are recommended:

 Even though you are eating well and exercising, you may reach a plateau where your weight stays the same. Plateaus are mainly due to decreased resting energy expenditure (REE). When you consume fewer calories, your REE decreases, thus your body's need for energy decreases. Keep exercising and eating well to help you get through periods with no weight loss. Sometimes a plateau is the body's way of saying that you may not need to lose more weight. Weight loss is not linear, and has complex biological consequences. If you are experiencing physical or emotional distress because of weight loss efforts, reach out to friends, family, or a clinician.