Humor

A sense of humor... is needed armor.

Joy in one's heart and some laughter on one's lips is a sign that the person down deep has a pretty good grasp of life.

Hugh Sidey

Thought for the day.

Time - That precious commodity we spend either with those we love or what we love or where we love.

Heart - That precious commodity we give away to those we love or what we love or where we love. Space - That precious commodity we share with those we love or what we love when we love.

Money - That precious commodity we spend on those we love or what we love or where we love.

W.I.S.E. Weight Image Shape Energy Management.

Introduction

Lose weight WISE-ly
Dr. Jason Tan (Over 30 years experience in weight and wellness and stress management)
“Beyond treating and preventing dis-ease, promote wellness and whole-ness.” Motto

‘Lose weight, lose fat, gain shape, gain health, look good for yourself and for the greater glory of God, for the body is the temple of God.’

Topics of Discussion
Lose weight, Gain shape
Losing weight is easy.
Maintaining your new weight is the challenge.
You are what you eat
Lose - weight, fat, ugly shape, bad feeling, poor self image
Gain – shape, beauty, confidence, self-esteem, self-love, original self

Why lose weight?

What is your motivation, goal, reason, purpose to lose weight?
1) To look good
2) To feel good
3) To prevent or treat illness or disease like diabetes, high blood pressure, heart trouble, stroke etc
Successful cases want to ‘look good’ and get the side-benefit of health and disease prevention

Water:

DRINK MORE WATER
10-15 glasses a day
No such thing as ‘Water-fat’
Water important for health, concentration, and to prevent constipation, dry mouth and giddiness
Helps flush out fats in the form of ketones in the urine

Order of Food

Eat fruits first, then vegetables, meat, then rice.
Rice and bread are not essential. They are a cultural habit.
Replace snacks with fruits.

Eat 10-20% less food

Do not starve by reducing food by half
This reduces the metabolic rate
Starving causes depression and gastric ulcers
Obese people are Mal-nourished: they take too much fats, proteins and sugars; and not enough minerals and vitamins

Reduce Fats

Only one fatty meal per day only
Reduce oily and fried snacks and tit-bits
Vitamin A,D,E,K are fat-soluble vitamins
Most cholesterol are produced in liver
30g fat diet maintains weight loss better than 20 gm fat diet.

Chew your food

Chew each mouthful of food 20 times
Chew an apple or pear first. Jaw movements tells appetite centre you are ‘eating a lot’
Fibre and bulk in stomach reconfirms to brain that stomach is ‘filled’ and full
Fat fast eaters tend not to chew

Walk Faster

No strenuous exercise
Any exercise is fine as long as
1) you enjoy doing it and
2) you can do it regularly a few times a week
Brisk walking helps maintain weight loss better than jogging (Avoid jogging on hard surfaces as it promotes knee damage.)

Multivitamins/multiminerals

Vitamin/mineral supplements prevent dietary deficiencies due to the relative malnourishment of obesity
They also help your muscles burn the glucose and fats better

Medicines

Besides your vitamin/mineral supplements, take your medicines at the prescribed times
Appetite suppressants act on the brain appetite centre to reduce your appetite
Xenical- Prevents lipase action in intestines and reduces fat absorption by 30%
Other medicines help old fats to mobilise and get metabolised, or prevent fats from getting absorbed.

Summary
Losing weight is easy
Why lose weight? To look good
Drink more water (about 10 glasses/day)
Order of food (fruits first)
Eat 10-20% less food
One fatty meal per day only
Chew your food 20 times
Walk faster (by 10-20%)
Take your vitamins/mineralske your medicine