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For Successful, Long-Term Weight Control, These Simple Guidelines Are Highly Beneficial:

* As with all weight control programs, it is advisable to consult a physician or health professional before beginning.

* Keep accurate records of weight loss . . . Weight should be checked regularly, and it is also important to determine critical body-fat composition.

* If a person wants to eat between meals, raw broccoli, cabbage, carrots, cauliflower, celery, cucumbers, kale, lettuce, spinach, sweet potatoes, tomatoes or watercress is recommended to satisfy hunger pangs and boost valuable nutrient intake. As a dressing, we recommend lemon juice or vinegar and olive oil with fresh-ground black pepper. (The active ingredient of black pepper is called Pepperine, reported to enhance the absorption and bio-availability of most nutrients.) The healthiest fruits to eat are: berries (all types), red grapes, plums and peaches.

* Eliminate “bad” (high-glycemic) carbohydrates from the diet. Sources include: bagels, cakes, donuts, candies, cookies, white bread, white rice, white pasta and white potatoes.

* Also eliminate excess salt, alcoholic beverages and cola drinks. Drinking only water, decaffeinated coffee and nutritious herbal teas is better.

* Avoid trans fatty acids (cooking oils, margarine, shortening) in the diet. They are known to increase the risk of cancer, diabetes and heart disease. The better choice of fats in the diet are mono-unsaturated fats . . . Use olive or canola oils for cooking, eat moderate amounts of healthy seeds (pumpkin, sunflower) and nuts (unsalted almonds, hazelnuts, pistachios, walnuts.)

* Eating high-protein, lean meats such as poultry, lean beef or fish is highly recommended. We suggest avoiding “cold cuts” such as corned beef, bacon, salami, frankfurters, etc. because they¹re high in saturated fats, unhealthy additives and preservatives.

* Increase Omega-3 fatty acids intake by eating healthy fish four or more times a week.

EXERCISE is very important to weight management efforts, especially for improving the body’s natural metabolic function (measured as Basic Metabolic Rate: BMR), as well as maintaining general health and well-being:

Depending on a person’s physical condition, it is beneficial to participate in a sensible exercise program combining both “Aerobic” and “Anaerobic” activities on a regular basis.

Aerobic Exercise: This is defined as exercise “with oxygen.” The oxygen is used to produce new energy so the exercise can be continued over long periods of time (15 minutes or longer.) These exercises help achieve optimum cardiovascular fitness and can ultimately help to reduce body fat. Examples are swimming, aerobic classes, jogging, skiing, hiking, walking at a brisk pace, and bicycling.

Anaerobic Exercise: These are exercises done in short, fast spurts. These exercises can help to build muscle while improving speed, power and strength. Examples of good Anaerobic Exercise are regular weight-training (10 - 12 slow repetitions per set and 3 - 4 sets per exercise), brisk swimming 50 yards, running 100 yard sprints at a fast pace.

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