Weight management is simple mathematics. If you eat the same amount of calories as you burn each day, then your weight will not go up or down, because there will not be a deficit or surplus of energy. Losing weight requires that you consume fewer calories than you burn. Put into practice, however, this is not so simple, since food cravings can rear their ugly head and energy levels can plummet while on a diet. Phentermine is a prescription appetite suppressant used to help dieters stick to their weight loss plans, according to "Focus on Nursing Pharmacology," and vitamin B6 and B12 injections can boost energy levels while adhering to a reduced-calorie diet.
Stick to a diet. Adhere to a well-rounded reduced-calorie diet. Meet with a dietitian to learn how many calories you should be eating each day and how to plan healthy meals. If meeting with a dietitian is not possible, the text "Contemporary Nutrition" suggests that men, on average, should consume 1,800 calories per day to lose weight and women, typically, should eat 1,200 calories daily to lose weight.
Write down everything you eat in a food journal. Alternatively, several online programs, such as My Pyramid Tracker, are available online for free and allow you to keep track of what you are eating. "Contemporary Nutrition" mentions that dieters are twice as likely to succeed in their weight loss attempts if they maintain an accurate food log. Additionally, the food log will be a valuable asset to you and your dietitian to determine what aspects of nutrition you have mastered and which need further improvement.
Exercise. Start out doing whatever exercise you are capable of for however long you can, advises the text "Handbook of Obesity Treatment," and work your way up to longer, more strenuous workouts as your fitness level allows. Walking is a great way to start exercising. Exercise for a minimum of 20 minutes per day, three days per week.
Take your phentermine and vitamin B6 and B12 injections as instructed by your physician. In this case, more is not necessarily better. Only take the amounts of these medications as prescribed by your physician in the intervals she ordered.
Consult your physician prior to starting a diet or exercise program.
- "Focus on Nursing Pharmacology"; Amy Morrison Karch; 2009
- "Handbook of Obesity Treatment"; Thomas A. Wadden, Ph.D., and Albert J. Stunkard, M.D.; 2004
- “Contemporary Nutrition,” Gordon M. Wardlaw and Anne M. Smith; 2007
- American Dietetic Association: Find an RD
- Center for Nutrition Policy and Promotion: My Pyramid Tracker