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Diet Plan

CONGRATULATIONS on your decision to improve your overall health!

For many people ‘DIETING’ is a dreaded word but it does not have to be a stressful event. Losing weight and keeping it off begins with a commitment to yourself. Believe in yourself, set realistic goals and most importantly get started!

Make a Plan!

Start by envisioning what you want to do and then break your long-term goal into short and medium term goals. Perhaps your long-term goal is to lose 40 lbs. An example of a short-term goal might be to exercise 3 days a week and an example of a medium term goal might be to lose 6 lbs. every 4 weeks. The idea is simply to establish realistic and manageable goals to help guide your progress.
Here are some other recommendations to consider as you begin your journey.

Think Healthy

Begin with your overall health in mind. There are many things to consider as you begin your weight loss journey. You should consult your physician or licensed health care provider before starting any weight loss, diet or exercise program. Know your body limitations; plan your diet and activity level accordingly.

Eat Healthy

It is important that your body receives proper nutrients as you continue your weight loss journey. The proper food choices are key to ensuring you nourish your body as you diet. Here are a few suggestions to help you make healthy dietary choices:

Planning for success:
We all live very busy lives but it is important for you to set aside time for planning you meals and shopping for your food. Consider dietary choices that work best for you. The goal is to make this achievable so choose items you like and can stick with.

  • Shop for unprocessed foods. Canned and pre-packed foods should be avoided. Often these items contain excessive sodium and are lower in nutritional value than natural ingredients and products.
  • Limit your starches and simple carbohydrates. These convert to sugar quickly.
  • Emphasize fruits and vegetables and choose a variety of colors to maximize your intake of natural vitamins.
  • Shop for protein sources such as lean meats, fish, tofu, legumes, and whole grains.

Prep and cook ahead:
Instead of buying prepackaged meals (which can contain large amounts of sodium), make your own. Designate one day to prepare and prepackage your meals for the week. Individually package your meals and freeze them so they can be reheated quickly. Make a variety of different foods to ensure a healthy balance.

Avoid desserts:
For many of us, desserts are sugary and a calorie filled part of our meal. Try skipping this part of the meal. If you must indulge, look for healthier alternatives such as fresh fruit dipped in plain yogurt or one small square of dark chocolate. Occasionally, if needed, reward yourself with a small serving of dessert for achieving a goal or to celebrate a special occasion.

Replace sugar:
Sugar is contained in so many products that we consume daily such as tea, sodas, canned fruits, yogurt and many of our processed foods. To assist you in reducing your sugar intake read labels carefully. Avoid drinking sodas. If you need to sweeten your coffee and tea, look for a natural alternative such as xylitol or stevia.

Portion Control

Become aware of recommended portion sizes. Use small plates to make the portions appear larger and to avoid overeating. Try eating smaller portions and more often to help curb your appetite.

Stay Hydrated

Water is essential for proper cellular function, electrolyte balance, and helps remove toxins. Drink often and try to consume a minimum of 64 ounces per day. For better digestion, do not drink water while eating because it dilutes stomach acid.


Get motivated and get moving! If it has been a while since you exercised, you will want to start slowly in order to build up your endurance and build muscle. Be sure to consult your physician or licensed health care provider first. Daily exercise is a key factor to reaching and maintaining weight loss goal. Look for ways to get active and stay active. Take your dog for a walk, climb stairs rather than using the elevator, and park further out in the parking lot in order to walk a bit more. These are just a few examples.

Forgive Yourself

Remember that this is a journey so there may be times when you struggle to reach a goal or have minor setbacks. Life happens and there will be times, such as holidays and birthdays, where you might splurge a little; or during a vacation where exercising is not feasible. The trick is to give yourself permission to enjoy these things in moderation and forgive yourself for any missteps. Then simply pick up where you left off and get back to work on achieving your long-term goals.

Celebrate Success

Every day you travel the path of change is an achievement in itself! By establishing realistic short, medium, and long term goals you will have plenty of opportunities to celebrate. Remember, this journey is for you, your health, and your wellbeing.

You are worth it and you will succeed!

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