You have a choice of how you would like to keep track of your calories. For either method, we recommend that you keep track of your daily intake in a weight loss notebook. Writing down everything you eat will increase your awareness.
First option: Count your calories. Write down everything you eat in your notebook and the amount of calories you are consuming. Then add the total amount of daily calories to reach your calories goal. Read the Nutrition Facts label to determine the calories you are consuming in each serving. The serving size is located at the top of the label directly under the “Nutrition Facts”. All information on the Nutrition Facts label is based on that serving size. The serving size the company has determined may differ from the serving size you have in mind. If you are eating out, ask the restaurant for their nutritional information. It is a good idea to start a file of this information for future reference for places you visit frequently. Many restaurants also have nutritional information available online. If the food does not have a Nutrition Facts label or a restaurant does not have nutrition information available, you can go to www.thedailyplate.com or a similar calorie count manual to determine the calories in the foods you are eating.
Second option: Keep track of the type and amount of food you are eating and stay within a specified range daily. Write down everything you eat in your notebook and assign it to a food group; breads/starches, vegetables, fruits, milk, protein, and fat. Consult our website for the number of servings allowed from each group daily. Staying within the limits will give you a balanced diet and help you meet your calorie goal daily.
Regardless of the option you choose to help you meet your calorie level; following healthy eating guidelines will help you stay on track.
The National Heart, Lung, and Blood Institute recommends that adults with no medical contraindications get at least 30 minutes or more of moderate exercise on most, and preferably all days of the week. Exercise helps to reduce weight and abdominal fat. If you are not currently physically active, a good goal is to get 30 to 45 minutes of light to moderate physical activity 3 to 5 days per week, the work your way up from there. Keep track of your physical activity in your weight loss notebook.
Medication
Appetite suppressants alone will not be enough for you to reach your weight loss goals. A low calorie diet should also be followed. Making healthy lifestyle changes in diet and exercise is the key. If you are taking phentermine, or other appetite suppressants, you should also avoid caffeine and alcohol in your diet.
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