Physician weight-loss plans help you achieve your goals through a combination of approaches, including low-calorie meal plans, portion control, behavior modification and exercise regimens. Most physician weight-loss plans have you burning or cutting 3,500 to 7,000 calories from your total consumption, resulting in 1 to 2 lbs. of weight loss per week. Speak with your doctor about tailoring a diet and exercise plan to your goals, lifestyle and preferences.
Rapid Weight Loss
In special cases, doctors may prescribe a rapid weight-loss program to help you jump-start your diet. If you have urgent medical reasons to lose weight or are obese, your doctor can design a diet that dramatically reduces your caloric intake. On this diet, you lose up to 10 lbs. in the first two weeks. However, you cannot follow jump-start plans for more than two weeks because they do not provide enough calories or nutrients to sustain you. After two weeks, your doctor should transition you to a more gradual weight-loss plan that has you losing up to 8 lbs. per month.
Healthful Diet
Eating a reduced-calorie diet does not suffice when following a physician weight-loss plan. The diet should also have diverse sources of whole, fresh foods that provide essential vitamins, minerals, fiber, water content and antioxidants. The American Heart Association's No-Fad Diet contains several physician-approved recommendations for a healthful, low-calorie diet that promotes weight loss as well as improved cardiovascular health. You should eat several servings of fresh fruit and vegetables daily. Cut down on sugar, syrup and artificial sweeteners by reducing your intake of sweets, and drink plain water. Eat plant-based proteins such as lentils, nuts and legumes. Consume healthy sources of fat from olive oil, avocado and flax seed oil. Switch from refined and processed carbohydrates to unsweetened whole grains. Use low-fat and non-fat dairy products instead of whole milk foods.
Lifestyle Changes
The doctors at the Harvard School of Public Health developed a Healthy Eating Pyramid to help people following nutritious diet plans that promote weight loss. These guidelines should go beyond any short-term diet needs and apply to your long-term lifestyle. A key component in this weight-loss approach is exercise. The physicians recommend doing daily activities that raise your heart rate and strengthen your large muscle groups. Other healthy lifestyle approaches include eating a plant-based diet, cutting back or eliminating red meat and processed meat, and choosing light preparations of animal-based protein such as grilled fish or baked skinless poultry.
Behavior Modification
Psychologist Susan Albers addresses a significant factor in weight-loss success. She states many people overeat for emotional reasons and need to adopt new behaviors so they do not respond to stress or anxiety by eating. She recommends that you practice mindful eating. Take time while you eat and try not to multitask while eating. Before snacking, pause and ask yourself if you are truly hungry. You may misinterpret your body's signals for thirst or sleep and try to feed them with food. Integrate relaxation techniques like meditation, self-massage or deep breathing into your daily routine to avoid mindless eating.
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