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

2. 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

3. Calorie Budget
Calorie budget 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

4. 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

5. 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

6. 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

7. 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

8. 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

9. 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

10. 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