Daily Calorie Intake:

It will be very important to log all foods eaten during the day, to ensure you do not exceed daily calorie limits.

	Females	Males
Month 1:	1000 cal / day	1200 cal /day
Month 2:	1200 cal / day	1400 cal / day
Month 3:	1500 cal / day	1700 cal / day

Diet Guidelines:

Each day should consist of 40% Carbs, 30% Fats, and 30%Protein

• 5 servings of fruits and vegetables per day.
• Avoid high glycemic (sugary) foods.
  Examples: Potatoes, candy, pineapple, peaches, white bread, ice cream
• Limit protein to one palm size serving, avoiding red meat. Choices include fish, chicken, tofu, and soy.
• Avoid butter and margarine. Replace with canola, corn or flax seed oil.
• Drink half your weight in ounces of water per day.
  (i.e., 200lbs = 100 oz of water /day)
• Only one plate per meal. NO second helpings.

Exercise Regimen:

Varies upon lifestyle and initial fitness. 150 minutes of walking per week or 30 minutes of walking, 5 days per week. Piedmont Cosmetic Surgery & Dermatology Ctr

Qualifications:

• BMI 25 or greater
• Desire for a lifestyle change to maintain a healthy weight.
• Possible history of yo-yo dieting or fad diets with no lasting results.

Helpful tips:

• Prepare snacks of fruits and vegetables to be available when hunger strikes.
• Drink water to avoid hunger pains.
• Exclude all munchies or candies from your home to avoid temptation. Inform your spouse or children all of these foods must be kept out of your reach.
• Fill leisure time with activity to avoid empty calories being consumed. Enjoy a walk in the park or bike riding with a friend.
• Try to recruit you spouse or significant other to join you in the weight loss program if they also would benefit.

Weight Loss Day Sheet

Keep track of your caloric intake and exercise with our weight loss day sheet.