WEIGHT LOSS CENTER
      Tips and 
      Guidelines for
      Weight Loss 
      & Healthy 
      Living
                                   This booklet was created by TBHC’s Weight Loss Center as a resource for you on your 
                                   weight-loss journey. As you see here the booklet contains healthy tis for weight loss 
                                   food lists to be used with eal lans that your doctor or dietitian can gie you and soe 
                                   info on edications and surgery for weight loss. f you hae ore uestions lease call 
                                   TBHC’s Weight Loss Center at  ­€.‚ƒ„.€…‚„.
                                    
                         >Contents
                                   Section 1                                                                         Section 4 
                                   Weight Loss Tips ......................................................2          ‚nac’ing ....................................................................‹†
                                   The Balanced Plate Method/Meal Plan .........                                    ollo a Healthy iet ‚nac’s ..........................‹†
                                   ollo a Healthy iet Protein oods ..............                               
                                   ollo a Healthy iet  egeta­les ....................€                           Section 5 
                                   ollo a Healthy iet ‚tarchy oods ..............ƒ                              Eating and Emotions ..........................................20
                                   ollo a Healthy iet ruits & ruit „uices . . …                                Mindful ˆating .......................................................2Œ
                                   ollo a Healthy iet airy ...............................†                     Mindful ˆating Tips .............................................. 2‹
                                   ollo a Healthy iet ats ..................................‡                   Ma’e Žour Phone a Weight Loss Tool ............2
                                   ˆ‰ercise Šegularly ..................................................‹Œ           ‚•art ”pps to Help ight ‚tress .....................2
                                    
                                   Section 2                                                                         Section 6 
                                   Choose Žour Beverages Wisely ‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‹                           Build ˜e Ha­its...................................................2€
                                   Chec’ the ood La­el ‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘ ‹                 Blan’ ood iary ................................................... 2ƒ
                                                                                                                      
                                   Section 3                                                                         Section 7 
                                   ood Preparation ‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘‘ ‹ƒ             Prescription Medications for Weight Loss ...2†
                                                                                                                     Weight Loss ‚urgery............................................2‡
                                                                                                                     BM™ Chart .................................................................. ‹
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                                   affiliated ith– sponsored ­y or endorsed ­y The Broo’lyn Hospital Center‘ These trade•ar’ holders do not sponsor or endorse 
                                   The Broo’lyn Hospital Center or any of its services‘
  ‚ection  
       1
                          >Weight Loss Tips 
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                                          ˆat at least three ti•es per day‘
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                                          Pay attention to your ­ody‘ When you feel li’e you have had enough to eat– 
                                           stop‘ šuit ­efore you feel full– stuffed or sic’ fro• eating‘ Žou can have •ore if 
                                           you are really hungry‘
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                                          ™f you still feel hungry or unsatisfied after a •eal or snac’– ait at least 
                                           ‹Œ •inutes ­efore you have •ore food‘ ›ften– the craving ill go aay‘
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                                          rin’ plenty of calorieœfree drin’s žater– tea– coffee– diet sodaŸ‘ Žou •ay ­e   
                                           thirsty– not hungry‘
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                                          Pic’ lean •eats– loœfat or nonfat cheese– and s’i• žnonfatŸ or ‹¡ fat •il’   
                                           instead of higherœfat/higherœcalorie choices‘
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                                          Get plenty of fi­er‘  egeta­les– fruits and hole grains are good sources‘ 
                                           Have a highœfi­er cereal every day‘
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                                          Cut ­ac’ on sugar‘ or e‰a•ple– drin’ less fruit ¢uice and regular soda‘
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                                          Li•it the a•ount of alcohol ž­eer– ine and li£uorŸ that you drin’‘
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                                          ¤eep all food in the ’itchen‘ ˆat only in a chosen place– such as at the ta­le‘  
                                           on’t eat in the car or the ­edroo• or in front of the T ‘
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                                          rin’ a glass of ater ­efore you eat‘ rin’ •ore during •eals‘
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                                          ¦se s•aller plates– ­ols– glasses and serving spoons‘
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                                          o not put serving dishes on the ta­le‘ This ill •a’e it harder to ta’e a 
                                           second portion‘
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                                          Put salad dressing on the side instead of •i‰ing it ith or pouring onto your  
                                           salad‘ ip your for’ into the dressing ­efore you spear a ­ite of salad‘
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                                          Change your usual place at the ta­le‘
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                                          Ma’e •ealti•e special ­y using pretty dishes– nap’ins and glasses‘
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                                          ˆat sloly‘ Ta’e a fe oneœ•inute ­rea’s fro• eating during •eals‘  Put your  
                                           for’ don ­eteen ­ites‘ Cut your food one ­ite at a ti•e‘
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                                          ˆn¢oy fruit for dessert instead of ca’e– pie or other seets‘
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                                          Leave a little food on your plate‘ Še•e•­er– you control the food§ it doesn’t 
                                           control you‘
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                                          Še•ove your plate as soon as you’ve finished eating‘
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                                          ™f there’s no good use for leftovers– thro the• out¨
                           2    |    TBHC’S WEIGHT LOSS CENTER, 7182582