(These
instructions may be freely distributed without any changes.)
If you are
diabetic, get the other set of instructions.
(1)
Purchase a food scale from any store near you. It should cost around $5-10.
Also get a pocket notepad.
(2) Weigh
food by first setting an empty plate/bowl/cup on the scale and zeroing it.
Then place food on the plate/bowl/cup. Weigh everything you eat or drink for a
whole day, including any snacks even if they are fruits. The only things you
don't weigh are water and sugar-free drinks. Typically, overweight people find
out they consume 6 to 8 pounds of food per day. Record the amount of food you
eat on this "first" day in your notepad and also write it here as a reminder:
Amount of food consumed on the "first" day of the rest of your life is
__________ lbs.
(3)
Gradually, decrease the amount of food by 1 pound every day until you get to 2
pounds per day. If you can stay under 2 pounds per day, you should start
losing about 2-5 pounds per week in the beginning and this should level off as
you get closer to your ideal body weight. Be sure to weigh everything you
consume and write it down so you will remember. Check your notepad to make
sure the amount of food you're putting on your plate isn't more than you are
allowed for the rest of the day. For example, if you ate a half pound bowl of
cereal plus skim milk for breakfast and a half pound of tuna fish sandwich for
lunch, you're not to put more than a pound of spaghetti and/or other stuff on
your plate for dinner after you are down to 2 pounds of food per day.
(4) Bring
the notepad with you to clinic visits so that your doctor can review your
progress and go over any problems.
(5) If
you are on high blood pressure medications, you may need to have them lowered
as you lose weight. Have your blood pressure checked at a local drugstore or
fire station every week and if the top number becomes less than 100 or you
become dizzy with standing, contact the clinic for an adjustment in your blood
pressure medications.
HINTS:
(1)
Exercise such as brisk walking/running for 30 minutes before dinner/supper can
curb appetite so that you are less likely to have hunger pangs from eating
less than the 2 pound per day limit.
(2) Chew
your food slowly and thoroughly so that you don't finish eating before
everyone else at the table. Try talking more. Not finishing everything on your
plate is more than OK. Avoid eating out too often unless you are not
embarrassed to bring your food scale with you and use it in the restaurant.
(3) If
you feel hungry between meals, try drinking some water instead of snacking.
Also, doing things like your favorite hobbies or socializing can get your mind
off of eating.
(4) Start
buying less groceries and do your shopping after eating a meal rather than
before so that you will be more likely to buy less. Typically you should find
that you will only need a fourth of the amount you usually buy. Avoid junk
food. Avoid eating out. Continue to eat healthy things like fish, chicken,
fruits, and vegetable.
(5) Buy
newer better fitting clothes when your old clothes become loose. Give your old
loose clothes to the Salvation Army.