Tim 4 Rules : For a successful weight loss program:)

In order for a client to be success in a weight loss program I emphasize 4 rules.Theses rules I have put together in order for a realistic and healthy way to achieve positive goals with the support of friends and family.

Tim Rules
1)Diet
Incorporating a nutritionally balanced diet that includes low fat, high fiber choices from
each food group in portions appropriate for weight loss and developing sound eating
patterns. The initial weight loss goal of 10% initial body weight lost in 6 months is
attainable and results in health improvements.

2)Behavior
Learning new methods of selecting and preparing food to achieve weight loss and health
goals. Behavioral skills include realistic goal setting, self-monitoring, planning for high
risk situations, recovery from relapses, identifying personal “cues” which trigger
overeating, etc.

3)Exercise and physical activity
Adopting a more active lifestyle. Studies have shown that moderate exercise at least 5
times a week is essential for losing and maintaining weight. The National Weight Loss
Registry found that participants who were able to expend 2500 calories a week
(equivalent to ~ 60 minutes/day walking) were the most successful at losing and
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maintaining long term weight loss. Increasing physical activity through daily living
choices has also been shown to offer a sustainable energy expenditure behavior.

4) Social support
People who have the support of family and friends are more likely to be successful in
weight loss. This also helps in maintaining an exercise program. Group meetings and
group walking have been initiated for this reason.

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