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Weight loss tips


Here at Dr. Liu’s office we have many weight loss program options available, but I also get a lot of patients who just want some general tips so they can try to lose weight on their own.  These are the tips I usually suggest to those people:

Weight Loss Tips

  1. Eat within 1 hour of waking.
  2. Eat 5-6 times a day.
  3. Eat something every 2-3 hours
  4. Go for a small, low carbohydrate snack between meals such as a low fat cheese stick, ½ cup low fat cottage cheese, hard boiled egg, protein shake, protein bar, low sugar greek yogurt, very small handful nuts (were talking about 15 almonds), or berries.
  5. For lunch and dinner, fill up with as many non-starchy vegetables as you want, with about 5 oz  lean protein (non-starchy= just about anything except potatoes, corn, edamame, peas)
  6. If adding starch such as rice, pasta, quinoa, etc.  measure ½ cup cooked which is one serving.  This is where I also group beans and those starchy vegetables I listed.
  7. Eat at least 3 dinners a week with only protein and vegetables or try to cut out the starchy sides completely.
  8. Drink at least 64 oz of water, unsweetened tea, or other calorie free beverage without caffeine.
  9. Drink a glass of water with 2 TB psyllium husk 15 minutes before  breakfast or dinner (for fiber).  This also helps fill you up.
  10. Track food and drink on My Fitness Pal, aiming at a specific calorie level (usually I suggest 1200 calories for weight loss when doing it on your own).
  11. Plan your week’s meals ahead of time so you know what you are eating and when.
  12. If wanting a treat, try to keep it to 150 calories or less a day (that’s one glass of wine, one beer, one low fat ice cream bar, 3 oreo cookies, one individual serving  bag of chips, etc).  Make sure this is individually packaged, measured, or portion-controlled so you don’t overdo it.
  13. If eating out, look at menu online beforehand.  Look up nutritional info and choose something under 500 calories.  Ask for grilled proteins and salad or steamed vegetables with any sauces/dressings on the side for dipping.
  14. Get moving!  Any type or amount of physical activity helps!

I hope you find these tips helpful!  I’d love to hear your results if you are doing this on your own!