RMO DIET RECOMMENDATIONS
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Initially discuss with your
physician ideal BMI weight with risks and ideas on weight changes.
Phase One:
Common Sense
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Exercise
150 minutes per week-water aerobics helps avoid joint
damage. Moderate activity such as brisk walking or biking is also acceptable.
If the joints hurt go to water aerobics for awhile. |
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Eliminate
all sweets such as candy, cookies, sodas, pastries,
etc.-mainly all highly refined sugars and carboyhydrates |
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Eat
multiple small
meals (an apple, etc.) per day with
fewer calories
consumed per day. |
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Employ
the Buddy plan-find someone else desiring to lose
weight to encourage you to lose and maintain your goal weight loss |
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Eventually
the weight will decrease. Initially you may gain
weight because muscles retain water. |
Water load increases with exercise, so
your waistline may decrease before the scale indicates a decrease.
Phase Two:
Balancing
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Start
phase 2 when phase 1 plateaus or levels
off-essentially when you notice you are not losing more |
weight or begin to gain weight.
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Balance the diet with
25-30% fat, which needs to be about 10% saturated and 25-35% carboyhydrates
such as potatoes, breads, rice, pasta,etc. |
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Limit yourself to 35-40% protein such as chicken or
fish if cholesterol is a concern. |
This will
change if you have medical conditions such as diabetes, heart disease, renal
compromise, liver problems, etc.
Speak with your physician to adapt the diet to your need and
existing conditions.
Phase Three
:
Counting time
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Use this phase if and
when the weight lose does not continue downward. |
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Initially keep a diary of everything
you take in including even one peanut, keep this for one month, then sum the
total of calories as fat, carboyhydrates, cholesterol,etc. |
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Next obtain information on each
consumed including brand name-the library is a good source for this data |
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Analyze your intake. Begin balancing
the diet and cutting 10% to start losing weight. |
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If you do not lose weight or after
losing some weight you plateau, then cut back another 10% until you plateau
again and continue the process until you reach your desired weight goal.
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If unsuccessful you may need to see
your physician to set up a workable food pyramid for life.
Recommended Lifestyle Changes:
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Set an obtainable goal such as
10-30 pounds of weight loss over a set time. Once you accomplish this then
re-evaluate and set a new goal that is obtainable and not appearing impossible
and discouraging. |
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Establish a weight loss goal
of 3-5 pounds per month. Less will not accomplish the task but will
discourage. More may cause rebound producing weigh gain on the diet and
weighing more rather than less in the end. |
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Daily Fiber: More than 12
grams for every 1000 calories |
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Food Suggestions: Salads,
Vegetables, Fruits, Whole grains, Fish high in omega-3-fatty acids, Legumes,
lean meat (preferably non-beef). |
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Avoid highly refined sugars and carbohydrates. |
Some people have a lower metabolism and
do not lose weight as easily as others. If you find yourself
in this situation more exercise will be
required. Discuss with your physician for more information.