|
How To Start
 Nutritional & Lifestyle Tips
Tips as you are starting out
-
Establish regular times each day to take DR DIET and
eat your meal/snacks. Adhering to a regular schedule
will enhance compliance.
-
Eat Slowly. Take at least 20 minutes to eat your
meal and snacks.
-
Drink plenty of water. Water is a natural diuretic
that helps flush toxins from your body. In
combination with the fiber content of DR DIET, it
assists with intestinal regularity.
-
Plan your meals. When you are at a party or eating out,
think ahead of time what you can do to make it easier to
eat right.
-
Never give up. If you sometime stray from your new
eating plan temporarily, don’t give up on yourself.
Treat each lapse as a temporary problem, not as a sign
of failure. Simply resume the program and don’t look
back.
Benefits
of physical activity
Calorie intake is only one part of the equation for achieving and
maintaining a healthy weight. Physical activity is the other. Regular
physical activity burns calories and can, over time, burn up excess body
fat. While dieting, physical activity will not only help to spare muscle
tissue as you lose weight, but will help increase the muscles you do
have. And, muscle burns calories more efficiently than fat.
Most experts recommend at least 35-45 minutes five
times a week of exercise if you are trying to lose
weight. To maintain your weight and become
physically fit, exercising three to four times a
week for 30 minutes is all you need to do.
Tips to be physically active:
-
Select an activity that you enjoy doing to prevent
boredom and keep you motivated.
-
Start exercising slowly. Gradually increase the exercise
intensity as well as the length of your exercise
session. For example, walking, yoga, jogging and
swimming.
-
For each 20 minutes of exercise, warm up and cool down
for 5-10 minutes. Warming up increases blood flow to
your muscles and cooling down prevents a sudden drop in
blood pressure.
-
Set realistic goals if you have never exercised before.
It would be unrealistic to set a goal of running five
times daily. A more realistic goal would be to walk one
kilometer or 15 minutes.
-
Drink 1~2 glasses of water for every 20 to 30 minutes of
exercise.
Nutrition Tips
-
Marinate meats, fish, and poultry in fat-free
marinades to enhance their flavours.
-
Use cooking methods that require very little or no
fat – bake, grill, microwave, roast, steam. To stir
fry, use a nonstick pan.
-
In selecting vegetables and fruits, for your daily
meal/snack planning, choose at least one that is a
good source of Vitamin A and one that is a good
source of Vitamin C.
Use any of the following as desired to add flavour and
variety to your diet:
Caffeine-free low-calorie beverages (coffee, tea, or
other decaffeinated drinks), flavouring extracts, herbs,
spices, and low-sodium seasonings, lemon/lime juice,
vinegars, nonnutritive sweeteners (i.e. Pal Sweet,
Equal, etc.)
Modified Food Guide Pyramid
 
The Dr Diet programme allows a minimum daily intake of
1200 – 1500 calories daily. In addition to taking the Dr
Diet nutritional drink, you would also consume a healthy
balance meal/snacks, depending on your weight management
objective.
|
