You plan to lose weight for wellness not cosmetic. Your goal is only to lose 5-10% of weight in 6
months. Celebrate a little success and
have a supportive partner/friend to do it together. Approach weight loss
slowly.
Do
not use this dietary guideline if you are diabetic without informing your
diabetic doctor. This guideline should
be done under a physician’s supervision.
Santoso’s recommendations
-
Set the wellness goal:
what is your weight – 5-10% of weight loss in 6 months.
-
Minimize going to eat fast food or going out to eat.
o
All fast foods have excess
calories. Eats there only as a treat once a
month
-
Drink only water (may
drink diet soda once a month as a treat)
o
Most soft drink/sport
drink/ fruit juice has about 100 cal per serving.
o
I minimize diet soda
since it makes us crave for more high sweet drink/food
-
Maximal 1200 calories/day
of all food and drink (everything you put in your mouth)
o
soups – preferably vegetable based soups. Warm it up so you
eat slower
o
packaged prepared food with calorie label (lean cuisine, etc)
o
Add
proteins (1-2 glass of milk/ day). 1 glass of skim milk = 80 cal.
o
Eat 3 meals with 2-3 fruits/milk snacks. You cannot lose weight by being hungry
o
Avoid large meals or snack at night
-
Exercise 30 minutes/day
o
Put exercise in your
daily routine (park your car far, take stairs instead of elevator, wash your
car manually, etc)
-
Food diary
o
Write everything that
you put in your mouth
o
Write date, time, what
you eat and estimate calorie
o
Example of food diary
Date time what I ate how
many calorie
9-2-12 6pm 3
oz of baked chicken 100
1 cup of
vegetables 50
1
baked potates 300
1
apple 100
How to estimate calorie
-
Lean meat (beef, chicken,
pork with fat mostly removed): 100 cal/3 oz.
3 oz is about the size of a deck of cards
-
Carbohydrates (pasta,
rice, etc): 200 cal/cup. One cup is the
size of your fist.
-
Fresh fruits: a medium
serving (apple, orange, etc): 100 cal/serving.
Please note that medium serving is not large size orange.
-
Vegetables (broccoli,
cauliflower, etc): 50 cal/cup.
-
Condiments (oil, cheese
sauce, dressings): 100 cal/table spoon. One
table spoon is about your thumb size.
-
Fat, sugars, snacks:
lots of calorie. Read the labels.
-
Use your food diary to
estimate calorie. Then go to internet to
check your calorie estimation. With practice,
you will improve your accuracy
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