Simple Weight Loss Tips Nicole Alexander MD MA Board Certified Family Medicine UCLA Clinical Professor

Food diary Food diary- helps with mindfulness, keep track of food and water intake and daily exercise Educate, retrain, learn what to eat and how to eat, make good choices, change lifestyle, Handouts- weekly Food Diary, examples of portion sizes, 1800 sample meal plan, food plate

Calorie Budget Calorie budget 1500- 1800 calories/day for food and drinks Breakfast- 500 calories Lunch-500 calories Dinner-500 calories Count calories, read labels, calorie counter-library Apple 80 calories, hard boiled egg 80, 1 cup of broccoli-50 calories Ex: limit calorie budget wasters like: soda 200 calories, hamburger 500, tortilla 150, serving of French fries 300, pizza 400, 1 slice bread 150

Portion Control MINDFULNESS NEEDED!!!!! DANGER ZONE Easy to overeat, sugary/fatty/fried/salty foods Clean out your frig and pantry, get rid danger foods Easy to overeat if you skip meals, eat breakfast Start with vegetable, broth like soup, salad to fill up, careful of mayo like dressing Avoid juice for breakfast, soda for lunch

Meal Planning Groceries- make a list, shop outside of parameter (fresh foods), coupons, stay in budget, plan meals Plan meals for the day/week Prepare -Pack your breakfast, lunch, and/or dinner. This prevents you eating default foods (fast food/vending machines/food trucks) over eating due to skipping meals

Food Plates Small plate, avoid extra large/oversized plates ¼ fruit-berries, apple, ¼ vegetables-carrots, kale, spinach, tomato ¼ protein-lean meat, chicken, fish avoid red meat ¼ carbohydrates- fruits, brown rice, sweet potato Small portion of dairy-unsweet yogurt, cheese

Limit these foods Limit fried foods Limit soda, juices, sugar sweet drinks Limit processed foods like bread, crackers, noodles, tortillas Limit junk foods, chips, cookies, candy, cake, ice cream Limit fast foods Find substitutes bake chicken instead of fried Once your reach goal/maintance weight

Holistic approaches Get 7-8 hours restful sleep, if you dream your getting good sleep, limit screens 2 hrs before sleep Eliminations-go#2, 3 times a day to 3 times/wk Drink 8 glasses/water/day, teas Treat depression- see your doctor, support groups Decrease stress- avoid toxic relationships, say no, exercise, journal, meditate, community, slow down, do something you love daily, spend time with family/friends, laugh, get organized, try positive self talk

Physical Activity Exercise recommendations , 30 minutes of moderate physical activity 5 days a week/ 150 minutes each week, 2 hours and 30minutes (amount of time watching a movie) Ex calories burned- walk 140 cal, bike 145 cal, hiking-185 cal, running 295 cal, aerobics 240 cal Break it up into smaller chunks of time 10 minutes, 3 times a day Do what you love: get moving dancing, take a class, join a gym Nutrition is 90%, Exercise is poor a way to lose weight Benefits-lower depression, dm, htn, cholestrol,oa,ca

Exercise prescription Frequency 30 minutes M, T, W, Th, Fr Intensity-mod-vigorous walk vs jog Time-30-60minutes, 8 am in the morning Type: Walk, dance, jog, class Prepare-set your alarm, wear tennis shoes, eat a light breakfast hard boiled egg, smoothie, piece of fruit -grapefruit/banana with nut butter, bring a friend, good music