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Appendix 2 - Checklist for Losing Weight
Below are questions you should ask yourself often, while on this weight loss program. If your weight loss has slowed or you have hit a plateau, go through this checklist and see if there is anything you need to improve:
Are you eating at least 3 meals a day or are you skipping meals?
Do you eat a low-fat snack (fruits, etc.) when you are hungry?
Are you frequently eating vegetables and snacking on fruits when you are hungry?
Are you using a low-fat, reduced calorie salad dressing?
Are you eating any foods that are fried or heavily battered?
Have you increased the amount of protein in your diet and decreased the amount of fat to the recommended 20% (30 grams of fat per day) of calories?
Have you tried increasing your exercise in either frequency or duration?
Are you drinking plenty of fluids, 6-8 glasses daily? Are you restricting your salt intake?
Do you remember to take your medications every day and as prescribed? Medications are being used in this program not only for appetite control but to improve your sluggish metabolism. The medications need to be taken as daily without skipping days for maximum effectiveness.
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