• Weight loss-The Battle of the Bulge 2- Dr. Stanley Franklin- GYN

    In this 2nd of this 4 part series on weight loss, I will discuss valuable ideas, tips , and pointers to help you lose weight and keep it off permanently. Perhaps no other subject has ever been talked about more than dieting. Fads and “crash” diets come and go, and hundreds of books have been written on the subject, but still, 60% of Americans are overweight and 30% are obese. This is a result of a rich post industrial society, where food products are cheap, available, and laden with too many fat and carbohydrate calories. The ads on television are enticing, and fast food restaurants are on every corner in America; so, its not easing to stick to your guns, but lets give it your all. Let’s start with water-its plentiful and cheap. Nobody drinks enough. To dilute and remove all the toxins that your body accumulates  throughout the day, you should drink 7-10, 8 oz. glasses of water every single day, or roughly half your body weight in fluid ounces; so, if you weigh 150 pounds, you should drink at least 75-80 oz of fluids every single day, or as much as it takes to notice when you go to the bathroom  and empty your bladder, it’s clear, not yellow(this means you are dehydrated and behind on your fluid intake for the day). Water keeps your energy level high, prevents constipation and will prevent fatigue, and lethargy from occurring throughout the day. Most of your fluid intake should happen from the time you get up until about  7-8 pm. This should prevent you from awakening in the middle of the night to go to the bathroom. Ideally, you should eat 3-4 times a day. You should eat like a king for breakfast, eat lunch like a prince, and eat dinner like a pauper. In other words, breakfeast is the most important meal of the day; so don’t skip or rush through breakfast in the morning! This alone will fill your tank and make you less ravenous . This doesn’t mean you have two eggs, bacon, sausage, 2 pieces of toast with lots of butter. Consider a low calorie cereal like special K, or oatmeal with fruit toppings and skim milk along with a slice of low cal thin sliced, whole wheat bread with a little jam and a glass of apple juice. You can’t run on empty, so don’t forget or skip breakfast-you’ll be glad you did! A mid morning snack of fruit or lean source protein will maintain you blood sugar levels until lunch time.Don’t go out for lunch; brown bag it from the night before-low cal yogurt, or a salad with oil and vinegar dressing will prevent the sluggishness that you will feel by 2pm if you eat a cheeseburger and fries! A mid afternoon protein bar is great to sustain you until you leave the office. Dinner should be the lightest, and not the heaviest meal of the day-salads at six with some protein (lean source baked or broiled chicken, fish, or turkey). You shouldn’t eat  for at least 4 hours before you go to bed-if you do it will stick to you like glue! Eat only during the day, when you’re active, not when you re watching TV. What should you avoiding eating? Avoid the three “white poisons”-salt, sugar, and white flour; have whole wheat thin sliced low-calorie breads or whole wheat pasta, but no white bread. Cut down on potatoes- the red, new potatoes are acceptable once in a while, but avoid baked, mashed, or fries. Eat smaller portions, don’t let the sides touch each other on the plate; eat until your not hungry, not when you are miserably full !  You can’t eat the following items: cake, cookies, donuts, pies, cheeseburgers, French fries, ice cream, pizza , cookies, and chocolate of any kind. All this may seem daunting and overwhelming; but, you shouldn’t do everything at once. Incorporate one of the above changes each week; in 2-3 months when your diet has changed completely, you will notice a big difference, not only in your waist size, but in your self-esteem, energy, and stamina, such that you will finish the day with a windsprint and you will be able to handle anything that’s thrown at you with confidence and self-assurance.  It takes about 21 days to build a habit and incorporate it in your daily life style; but once it’s ingrained, you’ll never go back to your self-defeating ways. Is it easy? Of course not; nothing worth while ever is; but if you follow my Franklin weight loss program and see me monthly in my office to monitor your continued weight loss, diet , and medications, you should be able to lose 20,30, and even 40 pounds during the course of the year! Why not give it a try? All you’ve got to lose is a lot of weight that you don’t need or want.

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