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Weight Loss Journey Program

Losing weight does not come easy for most people. Some lose a few pounds and gain it right back. Some struggle for years, eventually giving up. Irrespective of the reason people struggle with their weight, there is always a solution. Adopting a healthy weight loss program is best for optimal health. That is why we have adopted the acronym START NOW to help patients with their transformation.

Sunlight – Get Adequate amount each day

Temperance – Be moderate in all activities and dealings

Air – Get fresh air daily

Rest – At least 7 hours restful sleep every night

Trust – Believe in a Higher Power

Nutrition – Practice good nutrition

WOrkout – Workout at least 3-4 times per week (45 min)

Water – 6–8 cups of water daily (not for people with kidney disease)

Important Weight Loss Facts

• To lose weight you MUST burn more calories than you consume
• You cannot keep doing the same thing and expect a different result
• If you lose weight and go back to your old habits, you Will regain the weight
• You MUST drink water throughout the day
• You should exercise at least 3 times per week for 30-40 min
• You should try to decrease sugar and salt intake
• A healthy weight loss goal is 1-2 pounds per week

4 Phases of Weight Loss

1. Glycogen Depletion – Your body stores sugar in the form of Glycogen to use as fuel. This is used up whenever you move, try to stay warm via shivering, and or use brain cells. Averagely, humans store between 300-400 calories of glycogen in the liver. Once the body uses the stored sugar for energy it turns to fat for its energy source. Eating large amounts of carbohydrates and proteins can also be stored as glycogen. That is why people who cut back on carbs, sugar and protein can lose weight easier.
2. Fat Loss – Once you start losing weight you want to stay in this mode for as long as you can. During this period, it is normal to feel hungry but if you ignore those cravings, they WILL go away. You will experience increased energy, sleep well and feel healthy.
3. Plateau – This is the phase when you feel so good about your weight loss that you start to slack up. Basically, going back to old habits. Your metabolism starts to decrease and you stop losing weight. During this phase your body is also thinking “what’s going on.” It will also try to preserve energy which ultimately end up sabotaging your progress
4. Metabolic Recovery– You need to help your body get out of plateau phase by increasing your metabolism. Get back to the original eating habits when you started losing weight. Making sure to cut back on sugars, carbs and excessive protein. Your body will try to replenish glycogen and hydration levels which may result in an increase in the scales. Do not get discouraged, stay focused and work at it even harder. You will get back on track and lose those unwanted pounds.

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