{"id":315,"date":"2015-02-22T17:12:16","date_gmt":"2015-02-22T17:12:16","guid":{"rendered":"http:\/\/drpetereppinga.com\/?p=315"},"modified":"2015-02-22T17:14:04","modified_gmt":"2015-02-22T17:14:04","slug":"lose-weight-6-simple-steps","status":"publish","type":"post","link":"https:\/\/drpetereppinga.com\/?p=315","title":{"rendered":"Lose Weight in 6 Simple Steps"},"content":{"rendered":"

Most people who need to lose weight DO NOT NEED<\/strong> to go on a diet. They need to make a few,\u00a0likely simple, changes in the way they live and they must make them consistently. The more\u00a0simple these changes are, the more likely it is that you can be consistent in making them.<\/strong> The\u00a0typical patient who will benefit from these instructions is someone who is in reasonable health\u00a0and anywhere from 10-70 lbs over their ideal weight. This does not mean you can\u2019t make these\u00a0changes in your lifestyle if you aren\u2019t overweight or if you\u2019re overweight by more than 70 lbs;\u00a0anyone can benefit. If you make changes to your lifestyle in a controlled and consistent fashion,\u00a0it will soon become a habit. Once things become habitual it hardly requires any thought to live in\u00a0this way.<\/strong><\/p>\n

Step 1:<\/strong> Spend some time evaluating WHAT YOU EAT AND HOW MUCH.<\/strong> You will most likely\u00a0need to significantly decrease your intake of simple sugars like candy, cake, cookies or pop,\u00a0high fat treats like potato chips, alcohol, and excessive amounts of high starch foods like bread,\u00a0rice, potatoes, and pasta. You must be conscious especially of the snacks that you eat between\u00a0and after meals and especially how much.<\/p>\n

Step 2:<\/strong> After making a general evaluation of what and how much you are eating, make some\u00a0decisions regarding CHANGES you will make especially for HIGH CALORIE FOODS<\/strong> like some\u00a0snacks or alcohol. You might decide to eat apples and oranges only for snacks and water or\u00a0flavoured water in place of pop. Diet drinks can be substituted for the original variety.<\/p>\n

Step 3:<\/strong> Start knowing EXACTLY HOW MUCH YOU WEIGH.<\/strong> Ideally you should weigh yourself\u00a0daily first thing in the morning and keep a record of it. This will give you extra incentive to make\u00a0consistent changes in your lifestyle when you see its positive results. A digital scale is often\u00a0most helpful for this.<\/p>\n

Step 4:<\/strong> Start using PORTION CONTROL at regular meal times. You can buy a portion control\u00a0plate or you can change your regular plate size to one that is close to 8 or 9 inches. Divide your plate into 4 quarters and make a decision to fill your plate only once per meal with half of the\u00a0plate being vegetables, a quarter starch, and a quarter meat.<\/strong> Vegetables should ideally include\u00a0things like greens, cauliflower, cabbage, broccoli, and salads; but should not consist of corn or\u00a0potatoes as these are starches. Single course meals should probably cover no more than half\u00a0the plate depending on how many vegetables they contain. Remember that starches like rice,\u00a0potatoes and pasta may cover no more than one quarter of your plate.<\/p>\n

Step 5:<\/strong> Evaluate how much EXERCISE you can do. If you do not have trouble WALKING,\u00a0you should walk at least 10,000 steps per day at a brisk pace. Whatever exercise you can do\u00a0however, is better than none at all. A pedometer can be essential for many people to monitor\u00a0how much they walk. It allows you to monitor and record how much walking is actually being\u00a0done. Even if you can\u2019t walk much, most people can try walk just a little more every day by\u00a0forcing it a little and will build strength over time. The more weight you lose, the easier the\u00a0exercise will become.<\/p>\n

Step 6:<\/strong> You will LOSE WEIGHT as you make the lifestyle changes detailed here. Depending\u00a0on how significant the changes you make are, most people will be able to lose from 1 to 2\u00a0pounds per week. The longer you live like this, the more likely it will become a habit.<\/strong> After some\u00a0time you will no longer be able to eat a standard meal at a restaurant, it will just seem like too\u00a0much. Because you will continue monitoring your weight you will be aware of just how much the\u00a0lifestyle changes that you make affect your weight. It won\u2019t be stressful however, because now\u00a0you know what changes to make to cause the extra weight to go away.<\/p>\n

Love my Life and Yours,<\/p>\n

Dr. Peter Eppinga M.D.<\/p>\n","protected":false},"excerpt":{"rendered":"

Most people who need to lose weight DO NOT NEED to go on a diet. They need to make a few,\u00a0likely simple, changes in the way they live and they must make them consistently. The more\u00a0simple these changes are, the more likely it is that you can be consistent in making them. The\u00a0typical patient who […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,4,8],"tags":[],"class_list":["post-315","post","type-post","status-publish","format-standard","hentry","category-aboriginal-health","category-diet-and-exercise","category-your-health"],"_links":{"self":[{"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=\/wp\/v2\/posts\/315","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=315"}],"version-history":[{"count":2,"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=\/wp\/v2\/posts\/315\/revisions"}],"predecessor-version":[{"id":317,"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=\/wp\/v2\/posts\/315\/revisions\/317"}],"wp:attachment":[{"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=315"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=315"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drpetereppinga.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=315"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}