Dr. Seleme’s Tips for Weight Loss

Holidays are on their way, so I thought it would be a good idea to prep you with some self-help tips on how to drop some weight when you feel the need to “check yourself” with the onslaught of goodies you have been consuming….here is a little list of helpful ideas to keep the pounds away!

  1. Eat every 3-4 hours, this is critical to your success. Eating frequently keeps your metabolism running at a high rate and avoids the starvation mode that occurs when you have gone to long without food and now consume everything in sight due to blood sugar crashes. Aim for at least 25 grams of fiber/day, 3-4 oz. of protein (roughly the size of a deck of cards), 1 gram of fat (equivalent to 1 teaspoon of ketchup or 1 checker piece), starchy carbohydrate (ie. rice, potatoes, pasta) portions should be not larger than you fist, if you feel the urge for something sweet, try drinking an 8 oz. glass of water first, then wait 10 minutes and see if the urge doesn’t go away.
  2. Do not weigh yourself every day, this is the kiss of death. There are too many reasons weight fluctuates on a daily basis to use this as a guide. Weigh once in the beginning and then once per week. A good weight parameter will be 1-2 pounds per week. This is a healthy rate of weight loss and assures you are not losing vital lean body mass versus true body fat.
  3. Don’t be afraid to respond to real hunger by taking in an extra 100-200 calories snack (see my favorite low-calorie snacks below). Always keep a healthy snack in your bag so that when the urge to splurge hits you, you don’t eat something sugary.
  4. Drink 8 glasses of 8 oz. water per day for hydration and to keep the hunger away. Placing 1 drop of peppermint essential oil in your water is a great way to curb your appetite.
  5. Don’t limit your exercises. Variety is the spice of life. Switch up your exercise routine so that your body doesn’t hit a plateau and get bored. When your body grows accustomed to your workout routine it is less efficient at burning fat. If exercising in the gym, be sure to always lift weights first, then finish with your aerobic workout last. This is the best way to assure the greatest fat burning will occur because your body will use stored glycogen in the muscle and liver for energy first, then mobilize fat storage for energy last. Get in 45 minutes of a workout for 3-5 days per week. Divide the workout into am and pm workouts if time is an issue.
  6. If you have hunger between meals and you have already had your snack, brush your teeth, gargle and floss. Use a strong minty flavor. This can hinder your urge to eat.
  7. If sugar cravings are a problem adding 1,000 mg/ 2 times per day of the amino acid l-glutamine to your diet will help resolve many cravings and help heal any gut lining issue such as leaky gut as well.
  8. Adding Branched Chained Amino Acids before your workout will help increase muscle synthesis and fat burning and decrease fatigue.

Dr. Seleme’s Favorite 100 Calorie Snacks

  • ½ an apple and 2 teaspoons of peanut butter
  • 10 cashews
  • 12 almonds
  • ½ small avocado
  • 2 cups of unbuttered, air-popped non-GMO popcorn
  • 4-6 oz of organic, fat-free or low-fat yogurt, unsweetened
  • 20 grapes
  • 1 hard-boiled egg
  • 1 oz. of string cheese with 4 whole wheat crackers
  • 12 grape tomatoes with 2 tablespooons of hummus
  • 1 cup of fresh strawberries
  • 8 small green or black olives
  • 6 roasted chestnuts
  • 1 cup of vegetable soup with beef, chicken or turkey
  • ½ grapefruit
  • ½ cup of sliced cucumbers with 3 tablespoons of hummus
  • 1 cup of blueberries
  • ½ cup of unsweetened applesauce
  • 4 asparagus wrapped in 4 ounces of turkey slices
  • 1-2 tablespoons of organic ricotta, feta, or hummus with celery sticks or bell peppers
  • 1 cup of sugar snap peas with 1 oz. Jarlsberg light cheese
  • 2 ounces of turkey or beef with 1 medium cucumber

Dr. Seleme’s Favorite 200 Calorie Snacks

Protein Snacks

  • 2 medium hard-boiled eggs with 1 oz. low-fat cheese
  • 4 oz. grilled chicken, skinless
  • 2 scrambled egg whites with 2 oz. low-fat cheese
  • 2 sticks of organic mozzarella cheese

Nuts

  • 1 oz. cashews, about 17 cashews
  • 1 oz. mixed nuts
  • 1 oz. almonds, about 16 almonds
  • 1 oz. organic peanuts, about 25 peanuts

Fruits/Vegetables

  • ¾ cup strawberries with 1 cup 1% organic cottage cheese
  • ½ cup dried apricots
  • 1 apple with 1 tbsp smooth almond butter
  • 15 celery sticks with 3 oz. low-fat cheddar
  • 1 medium sweet potato with sprinkle of cinnamon
  • 1 cup of vegetable soup

Combination Snacks

  • 1 small organic apple with 5 oz. deli turkey slices
  • ½ cup slow-cooked gluten-free oatmeal with ½ cup nut milk
  • ¾ cup 1% cottage cheese with ½ cup pineapple, cubed
  • 2 oz. low-fat cheese with 1 apple
  • 1 small banana with 1 tablespoon of almond butter
  • 6 cups air-popped non-GMO popcorn with 1/4 cup grated parmesan
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