Gut-focused weight loss plan

 

1.       Your BMI: ________ Weight ________ Goal BMI: ________ Weight ________

2.       Goal: losing 1-2 pounds each week

3.       Exercise

·         Modest weight loss and weight gain prevention

o   150 minutes (2.5 hours) per week of moderate physical activity

o   75 minutes (1.25 hours) per week of vigorous intensity aerobic exercise

·         Robust weight loss and weight gain prevention

o   > 300 minutes (5 hours) per week of moderate physical activity

o   150 minutes (2.5 hours) per week of vigorous intensity aerobic exercise

·         Yoga, stretching and relaxation, meditation

 

4.       Diet

·         Use a food diary (MyFitnessPal)

·         General guidelines

o   Low-glycemic index

o   High-fiber

o   Low-calorie: 1350 for women; 1650 for men

o   Low-carbohydrate

·         General food principles

o   AVOID: processed foods (cakes, cookies, candy, pies, chips), sugar, energy-dense beverages (soda, juice, cream), fried food, red meat, dairy (butter, milk), “white” products (ex. white bread, white pasta)

o   EAT: fruits & vegetables, nuts, seeds, legumes/beans, whole grains, fish, eggs, healthy oils (extra-virgin olive oil, walnut, flaxseed, avocado, coconut)

o   DRINK: water, unsweetened green & black teas, unsweetened flavored/infused water