In Honor of National Healthy Weight Week

If you were to program your weight loss, how much weight could you eliminate from your body by day 365?

We're 350 days away from the end of the year.

How much body fat could you decrease in 350 days?

Let's suppose you'd like to eliminate 20 lbs., or 10 Kg, by December 31st.

If you start exercising and spend 250 calories per day in exercise (without diet change), OR eliminate 250 calories from your diet, you'd lose 0.5 lbs. per week. In 50 weeks, you'd lose 25 lbs., or 12.5 Kg. You'd have to follow this tactic 7 days per week, though.

Consider it.

Is your goal to eliminate more weight than was discussed in yesterday's email? This is a good start to a long weight loss journey. If it's important to you to eliminate 100 lbs., or 50 Kg, losing 25 lbs. by the end of the year is a great start. You've got nothing to lose except inches off your waist.

Another tip for weight management is to be careful with calories from drinks, such as sweet tea, soda, and juice.

I've seen patients who reported consuming up to 700 calories per day from drinks.

These are examples of calorie-free drinks to maintain or achieve a healthy weight:

• Seltzer (carbonated water): you can find it flavored and calorie-free.

• Unsweetened tea: you can make it cold brew at home and add Stevia (calorie-free sweetener).

• Add Stevia to your hot or cold coffee and tea, or have them plain.

• When you want to enjoy soda, you can have it diet or zero calories. I don't recommend the regular consumption of diet soda, but you can get it diet once in a while.

• There are low-calorie drinks, such as a powder called Crystal Light, that you may enjoy. Dissolve it in water and have it once in a while.

Warning: all of the above drinks are stomach irritants. Avoid them if you have gastritis or reflux, and stick with plain water.

I hope these tips help you with weight management.

In honor of National Healthy Weight Week.

To your good health,

Girlene