How can you help your patients maintain a healthy weight?

It's hard to maintain the lost weight. Following a few things, you can always maintain your lost weight. Tips are 1. Active lifestyle 2.Balaced diet 3.Cut down refined foods 4.Dont starve / overfeed 5.Enough sleep 6.Food recording daily 7.Get in touch with coach regularly 8.Hydrate with normal water 9.Manage stress levels 10. Nurture hobbies and dedicate for that 11.Have some "Me time" 12.Track weight and body measurements regularly 13.Discussing with coach and physician, do a health check up. 14. Whatever you learned, share it with your community and build friends with healty habits.

Phenotypic and genetic factors should be assessed by the corresponding analyses during the assessment. Exposome and habits that might have influenced current weight should be also considered.

?Assess their weight status and health risks by using the body mass index (BMI) calculator and waist circumference measurement to determine if they are underweight, normal weight, overweight, or obese. I can also check their blood pressure, blood sugar, cholesterol, and other indicators of chronic diseases that are related to excess weight. ?Help them set realistic and specific goals by identifying their reasons for wanting to lose or maintain weight and help them choose a healthy eating plan. ?Educate them about the benefits of healthy eating and physical activity. I can also encourage them to be physically active for at least 150 minutes per week. ?Support them emotionally and socially

I recommend that they put patients on a detox 6 day program. This is close to how they should be eating everyday. This program forces them to eat all of the right items. It’s hard. But in this world of fast food eating properly is hard. It takes some thought .

Educate the patient to eat more healthy fats and proteins, and to cut out processed carbohydrates. Explain that they will feel full sooner and remain full longer, thereby naturally reducing hunger and reducing sugar cravings after just a few days. And explain that fruit consumption must be in moderation or it will cause blood sugar to increase greatly, as much as processed sugar.

One thing I have found helpful in educating my clients about weight status is a visual guide from multiple perspectives. For instance, not just using a BMI chart, but also incorporating a charted waist to hip ratio and skinfold thickness serve well as both initial insight as well as markers of progress on the client's weight loss journey.

In my experience, goal setting is very complex. Sure, you can set a SMART goal, but further assessment is needed in order to figure out where the client actually stands in terms of making sustainable change. If a client has no interest in weight loss, there is little chance of success if a health practitioner simply says "all right, you need to lose X amount of pounds and here is how we will break it down." In a situation like this, I would encourage the client first to have exposure to healthy lifestyle outlets such as books, blogs, and forums that instill a concept of weight loss equating to better health.

Promoting health practices begins at home and by the family members. Storing natural wholesome foods be it seasonal fruits and veggies, grains , dry fruits should be an inclusion in daily diet. Its also important that the main caretaker of the house specially ladies should be trained and made aware of the nutrient content of the food, so that menus or recipes can be easily incorporated. Reading and analyzing food labels should be a part of diet or nutrition education. Encourage chewing, mindful eating and right mindset while having food are some of the ways to promote healthy eating habits.

In my opinion, a balanced diet can sometimes be difficult to manage due to seasonal produce, food intolerances etc. Due to the fact that the patient still needs the nutrients, correct usage of organic whole food supplements often work as well, or better, than food. I’m not suggesting replacing food with supplements, just supplement the nutrition without the added calories.

In general, I suggest that one should eat according to the seasons, eat the rainbow to optimize variation of nutrients and not to overeat, 75% full and intermittent fasting also highly recommended.

The traditional Mediterranean dit is the only dietary pattern that has been shown beneficial health effects to humans during the last 50 yrs. Educate and train people on how to follow and live according to the Mediterranean diet, which is more than a diet. It is a way of living.

Exercise is one of the best anti-inflammatory things we can do. This is particularly important, considering we live in an inflammatory world. Among the basic 3 type of exercises - yoga, weight training and cardio, understand how each one of them impacts your body and hence which of these 3 (or combinations) suits your physical conditions and medical goals. Not all exercises are the same, also it is wrong to glorify one type as THE BEST exercise. Also, exercises and activities - both are not the same! Activities (any) burn calories. Exercise is a lot more than just burning calories. It is also about improving strength, bone density, power, endurance, metabolic parameters and even looking great and reversing the age

Our bones and muscles are designed for movement. No need to run the marathon but 30mins brisk walk daily is easy to achieve, bonus if walking uphills to increase oxygen intake.

Every step counts. Physical activity should be encouraged and subscribed in parallel with nutritional habits. Depending on each body physical activity should be increased gradually.

It's vital to have a community of health practitioners to gather extra support for a client in this regard. It's all well and good to send your client off with the best of intentions, but having fellow practitioners in your corner that you can refer to for additional accountability and support is immensely helpful. In my practice, I have found having a personal trainer and a CBT as referral points for clients increases the chance of lasting change.

Food Coaching methodology and tools can empower every dietary change and/or modification is decided. Ongoing support is crucial to maintain new habits. Explain our brain's plasticity and neurobiology to the client is also important during the follow up.

Breathing exercise, many don't breath properly, inhaling thru the mouth is not the right way. The nose is designed to filter dust in the air that you breath, also, the small bones in the nose moisturize the air so that it can transport thru your body easier so I highly recommend people to do breathing exercise, morning and evening, count to 4 or 5 while inhaling thru the nose, count 4 to 5 as you exhale as well, repeat 10-20 repetitions. As you continue, you may count to 6 or 7 instead, do 20-30 reps... The more you do, long inhales and exhales thru the nose will become second nature...