Weight Loss Program

At Craft Clinic we strongly encourage to keep optimal body weight by adjusting the amount of food intake and activity level. Considering serious complications with weight loss surgeries, hormone or other potentially dangerous weight loss methods are not recommended to optimize weight. In some case some medications can help with weight loss but obesity is basically an eating disorder (A psychological condition) with few exceptions.

Why do people get obese?

  • Eating more than a person can process

  • Doing less physical activity

  • Eating harmful foods (such as foods with lectins).

  • There might be an imbalance of hormones in the body so doing a full blood work by your provider is always recommended before starting any weight control program.


Why is obesity undesirable?

  • Obesity can worsen the course of a multitude of diseases including high blood pressure, heart disease, diabetes mellitus, musculoskeletal problems, etc.

  • Obesity can worsen the mechanical functioning of body parts, such as there is more likelihood of narrowing of windpipe, urinary tract complications, leading to difficulty breathing and difficulty urinating.

  • Obesity can worsen and accelerate the aging of musculoskeletal structure. Obesity puts more stress on your joints, accelerating/ contributing to osteoarthritis. As the cartilage and bones between your joints become damaged, this can lead to pain and difficulty walking. Obesity accelerates arthritis.

  • Obesity has been linked to a number of complications, including: infertility, gallbladder disease, fatty liver disease, high cholesterol, sleep apnea, chronic lower back pain, and stroke.

  • Obesity can accelerate or worsen mental health disorders, like mood and anxiety disorders. This means that if you are obese, you are at a higher risk of developing depression and anxiety. Being overweight can lead to negative feelings about one’s self and lower self-esteem. Being overweight can lead to social anxiety and the inability of people to go out in public to do necessary daily activities.

  • Obesity has many social implications: obese people may encounter stigmas and/or judgement from others.



Following plan is optimal for a BMI greater than 30. Per this plan running is not recommended since with higher BMI running may hurt knee, hips and backs. On the other hand walking or swimming are recommended.

Please note that brisk walking will help you spend more calories than running or bicycling the same distance. With running or bicycling once you get going you move forward with the help of momentum and main resistance is air resistance. On the other hand, with walking you break momentum on each new step and your main resistance is your own body weight. Let your body weight work in your favor in your goal to lose weight. You can also walk on a treadmill or ellipticals. Weight training can always help.


EXERCISE PLAN:

  1. For the first day of exercise: walk briskly (do not run) for as long as you can comfortably.

  2. For the 2nd day and days moving forward: increase your walking distance by adding 100 yards whenever you can.

  3. The goal is to reach up to 5 miles a day (5 miles) to lose weight.

  4. Weight training of all major muscle groups 30 min at least 5 days a week

  5. Keep yourself well hydrated


SLEEP HABITS:

  1. We recommend getting 7 to 8 hours of sleep a night.

  • People who do not get sufficient sleep tend to eat more, increasing risk of obesity.


DIET:

  1. The goal is to cut portions by ½.

  2. For example: if you normally eat 4 slices of bread on a daily basis, start eating 2 slices of bread daily.

  3. Limit liquids with lots of sugars (ex. Stay away from fruit juices)


Following is a rough guide line what to eat


  • Produce:

  • Lettuce (fieldgreen, iceberg, romaine)

  • Greens (kale, spinach, turnip, collard)

  • Asparagus

  • Avocados

  • Celery

  • Eggplant

  • Mushrooms

  • Radishes

  • Tomatoes

  • Zucchini

  • Artichokes

  • Broccoli

  • Brussel Sprouts

  • Cabbage

  • Cauliflower

  • Cucumbers

  • Green beans

  • Snap peas

  • Blackberries

  • Raspberries


  • Meat, Fish, Seafood:

  • Beef

  • Chicken

  • Game

  • Lamb

  • Veal

  • Beef Turkey Chicken Hotdogs

  • Organ meats

  • Beef Turkey Chicken Sausage

  • White fish

  • Crab

  • Lobster

  • Muscles

  • Octopus

  • Oysters

  • Scallops

  • Shrimp

  • Squid

  • Deli Counter:

  • Sliced chicken

  • Corned beef

  • Pastrami

  • Prosciutto

  • Roast beef

  • Turkey

  • Sliced chorizo

  • Salami

  • Chicken salad

  • Tuna salad

  • Sliced cheese

  • Bologna


  • Dairy:

  • Soft cheeses (blue, buffalo, mozzarella, brie, goat, gouda)

  • Harder cheeses (cheddar, parmesan, pepper jack, provolone, swiss)

  • Eggs

  • Cottage cheese

  • Plain greek yogurt

  • Whole milk (a couple of teaspoons daily)

  • More miscellaneous options:

  • Avocado oil

  • Olive oil

  • Nut oils

  • Dried herbs

  • Black coffee

  • Tea (unsweetened)

  • Almonds

  • Pecans

  • Wall nuts

  • Artichoke hearts

  • Seeds (chia, flax, hemp, pumpkin)