Wellness is more than health and fitness; it is a comprehensive lifestyle that includes a healthy state of mind. Wellosophy™ is more than our company name; it involves our entire philosophy about wellness. Wellosophy™ is a recognition of the importance of a balanced approach to your well-being; and is the key to a life well-lived; one filled with happiness and success. Unfortunately, there is no quick fix. It takes time, commitment and dedication. You can do this.
The only program worth living is the one that works for you; for your entire lifetime…! Anything less is not worth your time, effort or money…!
Achieving your desired weight loss target is hard; but it is only the first part of the process. You must also develop a plan to manage your weight afterwards in order to increase your chances for long term success. Initial Weight Loss with without Weight Management planning is the # 1 reason why most people do not achieve their desired weight loss and total wellness goals.
Benefits of Weight Loss
Losing weight may be hard, but the benefits are sure worth it. Not only will you look and feel better, you will also reduce your chances of getting Type 2 Diabetes, some kinds of cancer, osteoarthritis, vision loss, high blood pressure, kidney failure, stroke and heart disease. In addition, studies have shown that you will sleep better, and you will be able to be more active and involved in your daily life and can keep up with the kids better. Speaking of kids; losing weight will set an excellent example for your children; and you will be an inspiration to others who are also trying to lose weight.
To maximize your results, Wellosophy™ recommends our Top Ten Plan*:
- PREE™: Take PREE® as directed during your weight loss period, and then adjust your dosage as part of your daily wellness regimen to meet your weight management needs.
- Portions: Controlling portions is a very important component to successful weight loss. PREE® is specifically designed to help you reduce your portions without feeling hungry. Never eat more than just one serving size of everything on your plate. Don’t feel like you have to eat every last morsel.
- Eating: Ironically, eating well is an essential component for successful weight loss! Plan to eat at least three meals a day. Even consider eating up to five small meals spread throughout your day. Do not skip meals. If you get tired or sluggish between meals, eat a very small but nutritious snack; don’t spoil your dinner.
- Food: The typical American diet has degenerated into a fast-food wasteland that offers energy-dense foods consisting of empty calories and little if any true nutritional value. To lose weight it is important to maximize the quality of the foods you eat. It’s best to eat whole foods, raw fruits, steamed vegetables and if you can afford them; all-organic products. Taking supplements is especially important when you are overweight to help curb your body’s desire to eat an entire meal when it is only the micronutrients that you need. Eat sensibly and consume one serving size at each meal. A serving size is generally considered an amount of food that will fit into the palm of your hand. Always read food labels when available and adhere to the serving size. Eat slowly and enjoy each bite. Don’t eat in front of the TV, in bed or before going to sleep. Make meals a special time to celebrate the day with family and friends. Eating is important make it special !!
- Water: In addition to the water consumed with PREE®, plan to drink eight to ten 8 oz glasses of purified water every day, more if you are very overweight, live in a dry hot climate or are more active. It is important to stay hydrated for your overall health. Drinking water will help you to avoid mistaking thirst for hunger.
- Move: Americans have stopped moving. Everything is automated. To lose weight: a) take the stairs not escalators or elevators; b) walk or cycle instead of driving; c) take a short walk or stretch during break time; don’t just sit at your desk or the coffee table. Get your friends involved walk together get started; get moving !!!!
- Write: One easy way to keep track of your calories is to keep a food journal. Write down everything you eat and drink in a small notebook and make a note of how you feel before and after eating meals. Take notice of when you eat as well. See if there is any pattern of the foods that make you feel good and energized as well as those that make you feel sluggish or tired. A food journal is a very effective tool to help you detect and correct poor eating patterns (stress eating, emotional eating, habit eating, fast food eating, etc.) and can be a very powerful tool in losing weight and controlling it afterwards.
- Exercise: Achieving wellness is more than a decision; it is a commitment you make to yourself and to your family. Americans just don’t get enough exercise. An effective wellness and weight control plan seldom works without incorporating a moderate plan of exercise. Ask your doctor first, and see how it will be best for you to work out three times a week. Start slowly and build up to exercising for 30 to 45 minutes each session. Many people find success easier by joining a fitness club, or in taking fitness classes, or working out with friends, or in developing a home work-out program that incorporates both cardio and weight lifting elements into their workout routine for best results.
- Relax: Stress is a killer. Plan to take at least ten minutes a day to be by yourself, turn off everything electronic, clear your mind, get isolated, get quiet, and take some slow deep breaths. Think of things you love, not things you dread. Doing this kind of nothing can save your life.
- Calculate: You did not gain your weigh overnight. It took years. So plan your attack. It takes burning 3,500 calories to lose one pound of fat. A calorie is the measure of energy provided by food. Carbohydrates and protein both have 4 calories per gram, while fat has 9 calories per gram. Remember the simple formula that consuming more calories than you burn will ultimately result in weight gain. And the opposite is also true. So if you add just 30 minutes of additional movement per day plus 30 to 45 minutes of moderate exercise 3 times per week; in just one week, this extra effort could add up to one pound of fat lost just by moving more… Everyone is different. A number of factors determine the amount of calories an average healthy person requires, such as height, weight, age, and activity level. You should talk with your physician or nutritional professional to see what kind of caloric intake and weight loss goal will make sense for you. Then you can establish a daily caloric target of intake (eating) and output (exercising) that will help you reach your goal safely and efficiently; and allow you to keep it off indefinitely.
Most experts think that it is best to plan to lose from 1 to 2 pounds per week. Losing weight at a faster rate seldom lasts. A good rule of thumb to determine your resting caloric requirement is to take your weight in pounds multiplied by 10. Thus a person weighing 180 pounds without any additional exercise will need to eat about 1,800 calories per day. To lose one pound of fat in one week, this person must change their equation by 500 calories per day. That could mean: a) eating 500 calories less; b) exercising 500 calories more, or c) a balance combining calorie restriction (diet) and calorie burning (exercise). Wellosophy’s experts recommend choice ‘c’.
* The information presented in this plan is not intended to replace competent medical advice. These suggestions should be used in conjunction with the guidance and care of your physician. Always consult with your physician before starting any weight loss program. This plan should not be used by pregnant or nursing women.
- Protein: is essential for the growth and repair of body tissues and all vital functions. High protein foods are also very effective in both satisfying our hunger and keeping our blood sugar stable. Protein is found in all kinds of food, but only complete protein can be found in meats, cheese, eggs, fish, chicken, and some select grains. Read the labels!
- Carbohydrates: are an important and necessary source of energy for the body. There are two basic types of carbohydrates: simple and complex. Simple carbs are easy to digest and can be broken down quickly and easily into glucose and absorbed into the bloodstream. Complex carbs are made from numerous simple sugars and have larger molecules that need to be broken down first, thus allowing them to enter the bloodstream more slowly. Examples of simple carbs are: pasta, cookies, cakes, and anything made from white flour. Complex carbs include yams, sweet potatoes, brown rice, vegetables, legumes and whole grain products. Complex carbs are much better. Substitute them whenever you can!
- Fats: serve many important physiologic functions in the body and are absolutely essential for our brains, nervous system, and vital organs to function properly. Fats are also required for energy. They stabilize blood sugar and help control appetite. There are basically two types of fats, saturated and unsaturated. Meat, poultry, eggs, cheese, and milk products are all high in saturated animal fats. Avocados, nuts, fish oils, flaxseeds, soybean, sunflower and olive oils are sources of healthy unsaturated fat and provide the important omega-3s and omega-6s that are essential to health.
Some Great Weight Loss Tips:
Everyone loves to eat out; but how can you do it and still keep up with your weight loss program? There are several ways to stay on track. Controlling your portions with PREE® is a good place to start. However, food selection is still very important since you want to keep the calories down as well.
Some easy tips to remember are:
- Check the Internet to see if your restaurant is publishing its menu so you can plan ahead.
- Share your order, since most meals are far larger than single portion servings.
- Customize your order. Don’t be shy. Ask the waiter to have the meal cooked in a low calorie way, cook with olive oil not butter, put sauces ‘on the side’ and use them sparingly, etc.
- Always plan to take some of the meal home with you in a "doggie bag." This mindset will help set your expectations to eat less, as well as have something to look forward to the next day like not having to cook. :)
Low Calorie Tips by Cuisine
Sometimes there is just no choice but to eat fast-food. This is especially true on busy days when you are driving to an appointment. The good news is that a lot of fast food restaurants have added some healthy choices to their menus like salads, grain breads, etc. Order these instead of the usual burgers and fries. However, if they are just too overwhelming, be sure to order the smallest size and eat slowly. Order the sandwich only, not the complete meal. This saves a lot of money and cuts the calories and fat in half. Another good tip is to drink water. Try to stay away from soft drinks that have huge amounts of sugar. Finally - NEVER EVER "Super-Size It."
Asian food can be very delicious and healthy, but there are some traps you need to be aware of. First, try sushi, but use the soy sauce sparingly and use the "green-top" lite soy sauce only. Be sure to stay away from everything that is fried! Sorry - no egg rolls. As above, be sure to ask for your food to be cooked without MSG or sugar and have them use just a touch of oil and soy. You should also ask them to put in some garlic and ginger since these herbs are good for you and aid in digestion. Eat plain brown rice, it is far better for you than steamed white rice or any of the fired rice selections.
Italians love to eat! So their restaurants tend to serve huge portions. "Mangia mangia" !! Always order a healthy salad, but go easy on the dressing. It’s always best to use vinegar and oil. As above, always have dressings and sauces served on the side not smothering the dish. Order "red" sauces like marinara that are tomato-based sauces instead of the alfredo (cream-based sauces) and heavy meat sauces. Order pasta as a side dish; instead of having it as the main course. Use cheese as a light condiment; not as the main ingredient, and order the meal light on the cheese. The most nutritious selections tend to be the fish and seafood dishes featured in many Italian restaurants.
Consider ordering the pork, fish or chicken dishes instead of the beef meats. Order the wheat tortillas instead of corn. Always ask for soft tortillas, not the hard fried shells. Ask for plain rice on the side, not as part of the dish. Use sour cream sparingly; instead use the salsa heavily. Refried beans are usually prepared in lard, so order black beans instead.
More Weight Loss Tips
- Avoid the big-calorie desserts like cakes, cookies, candy, and ice cream or, at most, share them with someone. Limit desserts to not more than once a week, and plan ahead.
- Avoid fried foods altogether. They are filled with unnecessary calories and fat.
- Quit eating sugar of any kind, especially sucrose and white sugar (read labels). Eating sugar dramatically elevates the blood sugar levels, which can push insulin levels very high and create the binge-eating cycle that can get totally out of control.
- Eat slowly. Remember what your mother said - and chew each bite thoroughly. Chewing and swallowing help to release hormones that go to the brain to switch off the "hunger drive". Remember, the brain, needs about 20 minutes to register "fullness," and even more time to regulate your eating. (That’s why PREE® needs to be taken 30 to 60 minutes before meals.)
- Reduce your intake of carbohydrates, especially simple ones like bread and pasta.
- Eat a healthy breakfast. This will help prevent overeating later in the day.
- Drink filtered water and diluted fresh juice instead of caffeinated drinks and sodas.
- Buy a vegetable cooking spray canister and fill it with extra virgin olive oil. Lightly spray your food instead of spreading butter on it or dipping your food in olive oil.
- Buy lean cuts of beef and pork. Look for the word "loin" when you purchase any red meat.
- Only buy luncheon meat that has less than 1 gram of fat per 1 ounce serving. Chicken breast, turkey breast and lean roast beef are fine. Stay away from processed meats like bologna and salami. Buy tuna packed in water instead of oil.
- Add as much spice to your food as your digestion will allow. Spicy foods satisfy more quickly.
- Use berries and raisins instead of sugar to top cereals and other items.
- Remove the skin from poultry and lightly spray olive oil before cooking.
- Avoid using bottled salad dressings. It is best to use vinegar and oil. It can be fun to experiment with your own healthy dressing recipes; but apply them lightly with a fork instead of a spoon.
- Don’t use food to disguise bad breath. Carry a travel size bottle of mouthwash or keep one in your desk at work.
- Try to get outside each day for 30 to 60 minutes each day. In restaurants - sit outside. During breaks take a quick walk. At the mall - park farther away in the parking lot. Walk further. If you can’t be outside, increase your exposure to natural light by using full spectrum. Fresh air and sunshine are therapeutic. Try it!
Weight Management Tips(after the weight loss)
- Unfortunately, only 1 out of 20 people will keep their weight off after going on a diet. Diets don’t work. As we stated above, wellness is all about a comprehensive healthy lifestyle. It is a lifelong commitment to a goal not a temporary ‘quick-fix’ solution.
- Remember that calories do matter. Be aware of how many calories you eat everyday and maintain the 10x your body weight number. Any extra calories will be stored as fat. Don’t go there!
- Gradual weight loss is better and healthier. You didn’t gain your weight overnight, so don’t try to lose it overnight? One to two pounds a week is an ideal pace; slow and steady wins the race.
- You don’t have to join a diet program to lose weight, but try to spend time with positive, supportive people who will encourage you to stay on course.
- Remember the KISS principle: Keep it simple stupid. Losing weight is a simple mathematical formula. Fewer calories in, and more calories burned. The best way to do this is to eat small portions, of healthy, low calorie but nutritious foods and to exercise more. Choose your favorite and most enjoyable activity! Do it more! Get passionate about it! Have fun with it! Don’t get stuck in a routine - add variety as often as you can.
Live Well… Live Swell™!!