Weight Loss Tips
Over 100 pounds lost together!!
By Dr. Jerry and Shannon Fowler
|
BEFORE |
AFTER |
 'Before' - Dr. Jerry & Shannon Fowler - Boarding Bus to Starvation Camp (LOL) |
 'After' - Dr Jerry & Shannon Fowler * 50+ pounds lost each |
The "Secrets" to Successful Weight Loss:
NOTE- If what you are doing to lose weight is something
you cannot stick with FOREVER,
then your weight loss is temporary
you cannot stick with FOREVER,
then your weight loss is temporary
IMPORTANT - Your goal is LONG TERM SUCCESS. If what you are doing to lose weight is something you cannot stick with - then your weight loss is temporary at best. Find something that works for you, and find a way to stick with it for the rest of your life. A lifestyle change is a must if you are overweight. If you lose weight with gimmicks, once you stop the gimmick - you gain the weight right back.
There are 2 ways we believe a person can lose weight:
THE MATH - One pound of body fat = 3500 calories. Example - the average 170 pound man with moderate activity will burn 2200 calories per day. If they want to lose one pound per week, they just need to consume 1700 calories. This equals a 500 calorie deficit per day x 7 = 3500 calories = 1 pound lost!!
There are 2 ways we believe a person can lose weight:
- Eat 100% raw foods. Most will not make this choice, but it is basically impossible to be fat under this plan. Raw foods also keep away sickness, cancer, diabetes, heart disease, etc.
- Consume less per day than you burn (no matter which diet you choose). Eat less and move/exercise more! The easiest way to make sure you are eating less than you are burning is to keep track of it. Most people do not realize how many "hidden calories" people are consuming all around them. When you begin to keep track, your eyes will be opened. There are many GREAT programs online that are FREE and easy to work with to help you achieve your weight loss goals. A couple are: http://www.sparkpeople.com and http://www.myfitnesspal.com check these out, search for others, find one that works for you! Weight Watchers online is good too, but it isn’t free.
THE MATH - One pound of body fat = 3500 calories. Example - the average 170 pound man with moderate activity will burn 2200 calories per day. If they want to lose one pound per week, they just need to consume 1700 calories. This equals a 500 calorie deficit per day x 7 = 3500 calories = 1 pound lost!!
Suggestions to help make this work for You:
● MOTIVATION - It might seem hard or time-consuming to track each day. But, it is much harder to carry around an extra 50+ pounds every day for the rest of your life. Losing weight will make you feel great. It will keep you healthier. Always keep your goal in mind, and think about how much better you will feel when the WEIGHT IS GONE.
● IT GETS MUCH EASIER - Once you have tracked for about a month, it becomes easier. You have established your routines and habits. All you have to do is add foods and drinks from your favorites list that you have already built. Once you have the habits of making healthier, lower calorie choices - you will gain confidence because you will see that this definitely works. The more you do this - the easier it gets!
● ONLINE SETUP - Carefully consider your activity level when you are setting up your "calorie tracking" account. Do you spend most of the day behind a desk? Then choose “Sedentary”. If you choose a higher daily activity level than you really are then you will be given more calories to eat than should be given for that level. This could (probably will) result in weight gain or stagnation.
● TRACK EVERYTHING - input everything you consume, even if it's a 5 calorie drink, or breath mint. :) Sounds silly, but little things can creep up on you & put you over. It will also let you see things like sodium - and other things you do not want too much of.
● DIGITAL SCALE - To measure your foods, definitely buy a digital scale. Weighing is MUCH EASIER than measuring. It is more accurate than a measuring cup or spoon. If you consume things like yogurt, fruit, butter, peanut butter, jelly, etc - a scale makes it simple.
● DAILY GOAL - start every day with confidence. Make it your goal daily to hit your calorie goal (or a little under). If you have a rough day & eat a little more, then “borrow” from the next day & eat less the next day. (This should be the exception, not the rule.)
● EXERCISE - As the weight falls off, you will want to tone up those muscles and tighten that skin! Make time every day to workout. I recommend 5 days a week, Monday through Friday. Take the weekend off to let your body recuperate and rest. First thing in the morning is best.
● BEFORE BED - Try not to eat 2-3 hourse before you go to bed. It is better for your digestive system and health. It will also keep you from falling into the trap that most people do - eating lots of junk-food right before bed (like when they are watching TV or something).
● DRINK PURIFIED WATER - Without the proper liquids, your body will dehydrate and make you FEEL HUNGRY (maybe even starving). A person like this will just keep eating. It is usually recommended to drink ½ your body weight in ounces each day. Example: Someone who weighs 150 pounds should drink 75 ounces of water every day. One thing that helps if you don’t like water is to add a little juice from a real lemon. Add some Stevia for sweetening, and you have a healthy lemon-ade to help you achieve your water goal. It helps some people to drink a big glass of water before a meal. They will usually eat less - and feel more full.
● FRIENDS AND ASSOCIATIONS - it is very helpful to have a “buddy” to lose weight with. A spouse is best, then you can both work together. That’s where the online tracking comes in as well. There is a support system with most online calorie tracker programs. But, you must determine you will lose weight no matter who else does or doesn't lose weight. Avoid environments that you know will cause you to overeat.
● FOOD CHOICES - Choose foods that give you the most “bang for your buck”. Raw fruits and vegetables are very low in calories, so you can eat more food and feel more satisfied. EXAMPLE - a hamburger, Large order of french fries, and a Large Soda has over 1200 calories. And most people would not be full with that. On the other hand, a nice fresh salad with a lowfat dressing, some fresh fruit and the healthy lemon-ade (sweetened with stevia), would be less than 250 calories. You would be satisfied, and still have a LOT of calories left for the day. Make it a goal to eat the MOST FOOD you can and still hit your calorie goal. You will NOT be able to stick with your plan for long if you are starving yourself to hit your calorie goal - because you just keep eating and drinking high calorie things.
● PATIENCE - Life is filled with ups and downs. To lose weight you must be patient. You must get over the times when you might feel emotionally down. Your weight will FLUCTUATE up/down. Sometimes it is because of being bloated or "water" weight. That's one reason why it is good to "weigh-in" at the same time every week (for example you will likely weigh less in the AM then at night). Stay consistent with your plan, and over time you will be at your desired weight. It is all about habits. Good habits will always WIN in the end.
● POSITIVE MOTIVATION - Many times you might be discouraged or feel like giving up. It takes consistency to keep your desired weight. It is important to maintain an environment that is filled with faith and inspiration. Listen to Positive Prayers, Positive Affirmations, and Verses of Victory CDs. Especially Positive Affirmations for Your Health and Healing. It is filled with motivation for making healthy choices.
● IT GETS MUCH EASIER - Once you have tracked for about a month, it becomes easier. You have established your routines and habits. All you have to do is add foods and drinks from your favorites list that you have already built. Once you have the habits of making healthier, lower calorie choices - you will gain confidence because you will see that this definitely works. The more you do this - the easier it gets!
● ONLINE SETUP - Carefully consider your activity level when you are setting up your "calorie tracking" account. Do you spend most of the day behind a desk? Then choose “Sedentary”. If you choose a higher daily activity level than you really are then you will be given more calories to eat than should be given for that level. This could (probably will) result in weight gain or stagnation.
● TRACK EVERYTHING - input everything you consume, even if it's a 5 calorie drink, or breath mint. :) Sounds silly, but little things can creep up on you & put you over. It will also let you see things like sodium - and other things you do not want too much of.
● DIGITAL SCALE - To measure your foods, definitely buy a digital scale. Weighing is MUCH EASIER than measuring. It is more accurate than a measuring cup or spoon. If you consume things like yogurt, fruit, butter, peanut butter, jelly, etc - a scale makes it simple.
● DAILY GOAL - start every day with confidence. Make it your goal daily to hit your calorie goal (or a little under). If you have a rough day & eat a little more, then “borrow” from the next day & eat less the next day. (This should be the exception, not the rule.)
● EXERCISE - As the weight falls off, you will want to tone up those muscles and tighten that skin! Make time every day to workout. I recommend 5 days a week, Monday through Friday. Take the weekend off to let your body recuperate and rest. First thing in the morning is best.
● BEFORE BED - Try not to eat 2-3 hourse before you go to bed. It is better for your digestive system and health. It will also keep you from falling into the trap that most people do - eating lots of junk-food right before bed (like when they are watching TV or something).
● DRINK PURIFIED WATER - Without the proper liquids, your body will dehydrate and make you FEEL HUNGRY (maybe even starving). A person like this will just keep eating. It is usually recommended to drink ½ your body weight in ounces each day. Example: Someone who weighs 150 pounds should drink 75 ounces of water every day. One thing that helps if you don’t like water is to add a little juice from a real lemon. Add some Stevia for sweetening, and you have a healthy lemon-ade to help you achieve your water goal. It helps some people to drink a big glass of water before a meal. They will usually eat less - and feel more full.
● FRIENDS AND ASSOCIATIONS - it is very helpful to have a “buddy” to lose weight with. A spouse is best, then you can both work together. That’s where the online tracking comes in as well. There is a support system with most online calorie tracker programs. But, you must determine you will lose weight no matter who else does or doesn't lose weight. Avoid environments that you know will cause you to overeat.
● FOOD CHOICES - Choose foods that give you the most “bang for your buck”. Raw fruits and vegetables are very low in calories, so you can eat more food and feel more satisfied. EXAMPLE - a hamburger, Large order of french fries, and a Large Soda has over 1200 calories. And most people would not be full with that. On the other hand, a nice fresh salad with a lowfat dressing, some fresh fruit and the healthy lemon-ade (sweetened with stevia), would be less than 250 calories. You would be satisfied, and still have a LOT of calories left for the day. Make it a goal to eat the MOST FOOD you can and still hit your calorie goal. You will NOT be able to stick with your plan for long if you are starving yourself to hit your calorie goal - because you just keep eating and drinking high calorie things.
● PATIENCE - Life is filled with ups and downs. To lose weight you must be patient. You must get over the times when you might feel emotionally down. Your weight will FLUCTUATE up/down. Sometimes it is because of being bloated or "water" weight. That's one reason why it is good to "weigh-in" at the same time every week (for example you will likely weigh less in the AM then at night). Stay consistent with your plan, and over time you will be at your desired weight. It is all about habits. Good habits will always WIN in the end.
● POSITIVE MOTIVATION - Many times you might be discouraged or feel like giving up. It takes consistency to keep your desired weight. It is important to maintain an environment that is filled with faith and inspiration. Listen to Positive Prayers, Positive Affirmations, and Verses of Victory CDs. Especially Positive Affirmations for Your Health and Healing. It is filled with motivation for making healthy choices.
Low Calorie Food Examples:
GOAL = get LOTS of food for your calories & Eat healthier - as much as possible
BALANCE = HIGH FIBER like fruit - keeps you energized & HIGH PROTEIN - keeps you full
BALANCE = HIGH FIBER like fruit - keeps you energized & HIGH PROTEIN - keeps you full
Here are examples of some of our favorites. You need to find foods that YOU LIKE - that are good for you, low in calories, and that you can stick with forever.
Raw Fruit Examples:
Raw or cooked Vegetable Examples:
Snack foods or other Foods:
High Calorie Foods (highly limit or try for low-calorie versions):
Raw Fruit Examples:
- Most fruits are very low in calories for the amount of food you get. It will give you natural energy
- Medium Apple (2-3/4”) = 72 calories
- Grapes (100g) = 67 calories
- Medium Banana (7 to 7-7/8”) = 105 calories
- Strawberries (100g) = 32 calories
- Plum = 90 calories
- Orange = 68 calories
- Nectarine = 60 calories
Raw or cooked Vegetable Examples:
- Celery (2 stalks 7.5 to 8”) = 11 calories
- Salad with low calorie dressing. Add fruit, vegetables, and even a low calorie meat if desired.
- Frozen Plain Vegetables - heated in steamer is best (corn, peas, carrots, yams, beans, broccoli, etc). Butter spray is lower calories.
- Frozen Yams - cook, add pumpkin spice, a little stevia, butter spray, and whipped cream for a healthier treat (only about 100 total calories)
Snack foods or other Foods:
- Milk and Cheese - If you like these, try to get used to low-fat versions. The calories in dairy can be very high.
- Bread - If you like bread, find it for one slice = about 50 calories. Some have 100+. Our favorite is Nature's own. It is also higher in fiber.
- Sweeteners - sugar is extremely high in calories - and it often just makes you hungrier. Stevia and other lower calorie sweeteners might be a better alternative for you.
- If you like meat - a great choice is a boneless/skinless chicken breast cooked on a "George Foreman" type grill (cooks without the high calorie oil). It is only about 125 calories for 5 ounces and the protein helps keep you full. You can also add this to a salad.
- Cottage cheese - 1/2 cup = 90 calories. Add some fresh cut pineapple for a delicious treat.
- Rice Cakes = usually 50 calories each. Good with low-calorie spreads (like peanut butter and jelly).
- Better’n Peanut Butter (found at Trader Joes) (1 TBS) = 50 calories
- Plain NonFat Yogurt (1 cup) = 110 calories. Great with fresh fruit mixed in and some low calorie sweetener (like stevia).
- Cereal? Many are HIGH in calories and filled with sugar. For lower calories - Try more nutritious cereal with rice milk, almond milk, or soy milk.
- Plain Oatmeal. Add hot water, fresh fruit, and stevia! High fiber & protein!
- SNACKS? For treats you just can’t do without, I would recommend 100 calorie snack packs. Just allow yourself only 1 or 2 a day.
High Calorie Foods (highly limit or try for low-calorie versions):
- Packaged Foods - especially things like chips
- Foods and drinks with a lot of sugar - like soda, candy, candy bars
- Regular Dairy Products - consider low fat or no fat versions
- Pasta
- Breads, Rolls, bagels, and most breaded products
- Meat - Beef is usually about the highest - consider boneless/skinless chicken breasts
