PENN Behavioral Health
Albert J. Stunkard Weight Management Program
May 2008 Insider's Weightloss Guide
HEALTHY WEIGHT FOR ‘08!
Follow these KEY steps to lose your holiday weight and FEEL GREAT
- Get a QUICK START by creating a healthy food environment at home and work—give away or throw away all foods which compromise your goals NOW!
- Write your exercise dates on your calendar, noting them as high a priority as your most important meetings! Even if you are beginning with a 5 minute walk, 5 times per week, be specific and plan it into your day.
- Fill your home and work setting with foods which support your goals-fruits, vegetables, low fat yogurt, string cheese, hummus, whole grain crackers, low fat cottage cheese.
- Eat at regular times throughout the day. Try to eat every 3-4 hours to avoid excess hunger and to avoid cravings.
- To accelerate weight loss commit to a very low sugar, high fiber diet which will reduce fatigue and cravings and to feel full sooner. Eat fruits, vegetables, whole wheat bread, crackers, brown rice, and beans. Eliminate white-flour products such as breads, cereals, rice, crackers.
- Think out of the box! Focus on ENERGY and MOVE your body to ease aches and pains; think of FEELING WELL; think of yourself in terms of YOUR TALENTS and gifts, not in pounds, think of NOURISHING, not depriving, yourself; create BOUNDARIES by getting rid of the cakes, cookies and ice cream and bringing in the fruit salads and sorbets; think of healthy food ADDITIONS instead of deprivations.
- Change one habit at a time. For example, add 2 fruits per day, write it in your planner and practice daily. Changing habits takes time and patience. Think of it as building new skills to maintain a healthy weight forever. Skill-building takes time.
- Imagine that you have chosen healthy foods, you have moved your body, you now have more energy, and then, congratulate yourself!
We are here to help you achieve your goals! We offer private nutrition counseling and exciting group weight loss programs at Radnor and Penn Behavioral Health at 36th and Market Street at the new Stunkard Weight Management Center. Browse the rest of our website at med.upenn.edu/weightloss or call us at 215-746-4100 to inquire about our services, schedule a private nutrition counseling session or come to an orientation for our weight loss programs.