HIGH DESERT NATUROPATHIC CARE Deborah M. Keller, ND, LM, CPM 2019 Galisteo St., Suite E2, Santa Fe, NM 87505 Tel: 505/670-9042

Healthy Weight Loss Tips


1. Replace all beverages with water (coffee, pop, tea, juice, etc. - drink H2O instead); one study showed that
men who changed nothing else but beverages, lost an average of 37 pounds in one year.

2. Drink at least 8 glasses of water per day - if you do drink coffee or tea, add another glass of water. You can
add Emergen-C packets for extra minerals and Vitamin C.

3. Stabilizing blood sugar is one of the most important components in weight loss. If it fluctuates throughout the
day, more will be stored as fat. Here are some ways to do that (The Zone also explains this well):

· Eat a good breakfast, and small, frequent meals throughout the day; lunch should be the biggest meal.
Good breakfast: yogurt with granola or grape nuts, hot cereal (see: immune support breakfast), cooked rice and
lentils.

· Eat some protein and a complex carbohydrate in each meal (carbohydrates should be in the form of whole
grains or fruit or vegetables).

· Avoid processed foods such as pastries, white breads, ice cream, and frozen meals.

· Good snacks include pumpkin seeds, sunflower seeds, nuts, fresh vegetables, whole grain crackers or rice cakes
with almond or cashew nut butter, vegetables with humus, apples with nut butter, rice or soy cheese, protein shake.

· When shopping, go around the perimeters of the store - this is where the whole foods are (aisles are filled with the
more processed, prepackaged foods). One exception to this is the bin foods (bulk) aisle.

· Choose foods in their most natural form; the more color the better: dark leafy greens, orange vegetables, and dark
whole grains.

4. When in a hurry, instead of fast foods, choose sandwich wraps with whole grains and vegetables, or take out salad
bar with lots of different colors in the salad and rice & beans for protein.

5. Prepare snacks and meals ahead of time, so that when you are hungry you have healthy things to choose.

6. EXERCISE: You can lose weight by changing your diet, but it will only stay off if you exercise regularly. Get at least
20 minutes of aerobic exercise three times per week (with warm-up and cool down time, it usually takes 40 minutes to
an hour to get 20 minutes of aerobic exercise).