Week 1Weigh In and Pick a diet

Tuesday, January 8, 2013

Welcome to calorie watchers.Pick a diet plan to start. You can change diet plan as we move along. Find what works for you.

Pick a Nutrition Plan• Counting Points-Weight Watchers• Counting Calories=Online Calorie Counter or write everything down-keep under 1200-1400 calories women and 1500-1800 calories men• FitTec Trainer’s diet=Healthy Plate Plan• * The Hand Rule Plan-Plate photography• * Real Simple Plan• * Packaged meals like Nutrasystems• * Change your current diet• *=Easy plans Diet PlanTuesday, January 8, 2013Pick a diet plan; if WW counting points works for you that is great, or if counting calories work for you then go for it -you just need to find the right amount of calories and try to make it healthy-using a web based calorie tracker has helped many of my clients. What I prefer is my own healthy diet plan following the healthy plate (you can downoad it off my website). If you want to make it easy on yourself you can follow my 3 easy plans, which are the last 3 listed.

•Counting Points-Weight WatchersSIMPLFIED• Your daily points number is determined by your current weight and your gender.

• 20 points if you weigh between 140 and 165 lbs., and 18 points if you weigh less than 140 lbs.

• Look up the point count for your foods

• Add up the points for the foods that you eat.

• Factor in your flex and activity points.

• Everyone following Weight Watchers has 35 flex points to use throughout the week.

Tuesday, January 8, 2013

Counting points is simple and it works. It might not be the most nutritious, but if it has worked for you in the past go for it.

Name Amount Old PointsApple 1 small (4 oz.) 1Banana 1 medium (6 oz.) 2Mango 1 (8 oz.) 2Orange 1 (4 oz.) 1Pear 1 (5 oz.) 1Peach 1 (6 oz.) 1Watermelon 1 cup 1 Beef, regular, cooked 1 slice (2 oz.) 4Chicken, cooked 1 slice (2 oz.) 2Egg 1 (2 oz.) 2Fish, Catfish, cooked 1 fillet (6 oz.) 6Pork, cooked 1 slice (2 oz.) 5Shrimp, cooked 1/2 cup (2 oz.) 1 Bread, regular 1 slice (1 oz.) 2Butter 1 tea spoon 1Caesar salad 3 cups 7Cheeseburger 1 (McDonald Medium) 8Chocolate 1 oz. 3Cucumber 1 cup 0Hamburger 1 (McDonald Medium) 6Lettuce 1 cup 0Pizza 1 slice (5 oz.) 6 - 10Potato (uncooked) 1 cup (8 oz.) 3Rice, cooked 1 cup 4Sandwich 1 8 - 16Tomato 1 cup 0 Apple Cider / Juice 1 cup 2Beer, regular 1 can or bottle 3Coca-Cola Classic 1 cup 3Diet Coke 1 cup 0Milk, low-fat (1%) 1 cup 2Milk, low-fat (2%) 1 cup 3Milk, whole 1 cup 4Orange Juice 1 cup 3Sprite 1 cup 3Yogurt 1 cup 4 Diet Plan

•Counting Points-Weight Watchers

Tuesday, January 8, 2013

This table gives you an idea how many points are worth. You can build your own plan from this and from more data off the web. Just try to keep it to 20 points.

Counting Calories Online Calorie Counter or write everything down-keep under

1200-1400 calories women 1500-1800 calories men

it's really all about calories.Diet Plan

• Counting Calories=Online Calorie Counter

Tuesday, January 8, 2013

Despite all the diet strategies out there, weight management still comes down to the calories you take in versus those you burn off. Fad diets may promise you that avoiding carbs or eating a mountain of grapefruit is the secret to weight loss, but it's really all about calories. Calories are the energy in food. Carbohydrates, fats and proteins are the types of nutrients that contain calories and are the main energy sources for your body. Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram. Alcohol also is a source of calories, providing about 7 calories a gram. Regardless of where they come from, the calories you eat are either converted to physical energy or stored within your body as fat.

Links to track your Calories and Activity

Level• My Fitness Pal - http://www.myfitnesspal.com/

• Livestrong - Calorie Counter, Calorie Tracker & Food Journal | MyPlate on LIVESTRONG.COM | LIVESTRONG.COM

• My Calorie Counter -http://www.my-calorie-counter.com/calorie_counter.asp

Diet Plan

• Counting Calories=Online Calorie Counter

Tuesday, January 8, 2013

A great way to track calories is through web based calorie trackers as well as apps you can get on your phone. Writing things down is an old and affective way to keep you on track.

Cutting calories doesn't have to be difficult. In fact, it can be as simple as:1 Skipping high-calorie, low-nutrition items

2 Swapping high-calorie foods for lower calorie options

3 Reducing portion sizes

Diet Plan

• Counting Calories=Online Calorie Counter

Tuesday, January 8, 2013

Simple advise that rings true....You just have to do it....

What a healthy plate should look

like.

Good oils - YESTrans/Sat fats -

NO

All whole grains

Drink Water, but ok 1-2 servings a day of low fat

dairy.

Severely limit red and

processed meat

Diet Plan

• FitTec Trainer’s diet=Healthy Plate Plan

Tuesday, January 8, 2013

My healthy plate looks like this. 1/2 plate veggies and fruit, 1/4 healthy protein, and 1/4 healthy complex carbs. I give you specific amounts and type for each. This is the way you should eat.

3 FOOD ITEMS EACH MEAL

• Protein-lean (chicken, turkey, tuna, etc)

• Complex, Unrefined Carbohydrate (whole wheat bread, brown rice, whole wheat pasta)

• Vegetables or Fruit

• FitTec Trainer’s diet=Healthy Plate Plan

I specify the amounts.Diet plan can be found on line. http://fiteval.com/BMS_Site/How_do_your_trainers_eat.html

Diet PlanTuesday, January 8, 2013

Just go to the web page and down load the several page plan. It is a very healthy plan.

10What your plates should look like. Use your hand as a guide.

The Hand Rule PlanDiet Plan

• The Hand Rule Plan-Plate photography

Tuesday, January 8, 2013

My easy hand rule uses your hand as a guide. It should follow the aforementioned healthy plate that does not go beyond the length and width of your hand. Take photos of your plate with your hand in the photo for perspective and share your photos with us.

• Real simple plan-Low carb plan• No liquid calories like soda or juice.• Eat an extra serving of vegetables or fruit at 2-3 meals a day.• Cut the carbs you eat by a third to half or no carbs at one to two meals a day-best times would be lunch.

ExamplesSalad and proteinFruit and protein

• Limit salt intakeDiet Plan

•* Real Simple Plan

Tuesday, January 8, 2013

This plan is as easy as they come. Safe low carb plan. Carbs increase appetite while protein seems to blunt it.

Diet Plan

• * Packaged meals like Nutrasystems

Tuesday, January 8, 2013

This is our own version of NutraSystem and JennyCraig. You buy you own pre-set meals form the grocery store and do it for lunch and dinner. It is all about portion control. It is about the calories. That’s why packaged meal plans work.....

May be you only need to just change a couple things. We can figure this out through ourNutrition Evaluation

Goal is to understand what you are doing currently. You may not need to change everything.Example

• * Change your current diet

Tuesday, January 8, 2013

This is an example of the current daily food intake evaluation. Doing an evaluation is great because there may only be a few things that you may need to change.

Find a plan that works for you.Adjust as we move along.

If it is not working for you try another.We are trying to make a life long change so we need to

find the right program.

Weight loss is a lifestyle change. Don’t think you can ever go back to bad habits and think that you can keep

the weight off. You would only be fooling yourself.

Tuesday, January 8, 2013