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Weight Management

weight-management-md

Highest Skilled Physician In Weight Loss Management

Dr. Friedrich provides medically supervised, safe, effective results, using approved drug regimens, nutritional guidance & behavior modification helping you to lose and manage your weight.

Dr. Friedrich is known as the highest skilled physician in weight loss medicine. First, to give you the best care in pinpointing the problem and any underline medical condition that may be hindering or keeping you from losing weight.

Remember, the more accurate the diagnosis, the more effective the treatment.

 

Weight Loss Tips

 


How to Eat

  • Eat only at the table. Don’t munch on the couch or at the kitchen counter.
  • Don’t starve yourself! Skipping meals only tricks your body into thinking its survival is threatened, and it will hold onto its fat stores for dear life.
  • Eat slowly and chew each bite completely to decrease your appetite.
  • Eat three small meals and two snacks daily instead of two or three huge meals.
  • Don’t eat anything for the last three or four hours of your day. Once you’ve had dinner, be done for the night.
  • Don’t eat anything unnecessary. You don’t need “all the fixings”.
  • Learn to control yourself at social affairs. Don’t use them as an excuse to pig out. Be strong.
  • Serve yourself normal portions of food. Three ounces of meat or a half cup of rice are plenty in one meal.
  • Don’t nibble on things throughout the day. Some tidbits contain hundreds of calories.
  • Use a smaller plate than usual for dinner. You’ll feel like you ate more than you actually did.
  • Don’t work while eating. Separate all of your activities from your meals, so you can concentrate on what and how much you’re eating.
  • Beware of the wall you may hit at 3:00 p.m. Many people feel the urge for a caffeine or sugar lift at this time. Have some fruit or crackers on hand to combat this.
  • Don’t eat a single bite while preparing meals. Chew gum, if it helps.
  • Never get seconds. Make a habit of stopping after one plate of food.
  • Put leftovers away immediately to avoid further grazing.
  • Read labels carefully. Some low fat items are very high in calories.
  • To slow yourself down, eat with the opposite hand you usually eat with.

 


What to Eat

  • Limit yourself to no more than two servings of red meat per week.
  • Make sure that no more than a quarter of your calories comes from fat.
  • Cook your own meals at home and avoid eating at restaurants as much as possible.
  • Eat three to four servings of complex carbohydrates (fruits and whole grain breads, pasta and cereals), but avoid white flour when possible.
  • Don’t go crazy on the protein. Too much doesn’t add muscle, contrary to popular belief its just turns to fat.
  • Boycott mayonnaise and butter (or margarine). Get them out of your refrigerator. Learn to live without them.
  • Don’t be afraid to try low or reduced fat versions of your favorite foods. You may actually like them better when you don’t feel guilty eating them.
  • Stay away from energy bars, which imply that they will transform you into a fit person. Most of them are loaded with calories.
  • Make your own smoothies. Those made commercially usually contain fattening syrups, but your home-made smoothies (without the gunk) are very healthy.
  • Use all the garlic, oregano, etc. that you want. Eating healthy doesn’t mean you can’t pack your food with flavor.
  • Pack a sandwich made with whole-grain bread for lunch. Breads with high fiber make you feel fuller than white bread.
  • Get at least 25 grams of fiber every day. Not only does it ward off disease, but it actually blocks the absorption of calories.
  • Don’t be fooled by “fat free” labels. Many of these foods contain a lot of sugar, which eventually turns into fat anyway.
  • Don’t fall into the “it’s okay to eat chicken” trap. The Crispy Chicken and Filet o’ Fish sandwiches at McDonalds each contain more than twice the fat of a McDonald’s hamburger. If you need whipped cream, whip up chilled evaporated skim milk – your creation will contain only half a gram of fat per cup.
  • Use extra water in hot cereals to reduce the amount of milk and butter you use.
  • Use seasoned rice vinegar on salads and veggies. It tastes similar to oil and vinegar, but is is fat-free and has very few calories.
  • Cook rice in a mixture of half water, half fruit juice to give it subtle flavor without butter and salt.
  • Use freshly ground nutmeg or another seasoning instead of salt.
  • Substitute pureed tofu for two thirds of the butter in cake and cookie recipes. This will cut out 43 grams of saturated fat.

 


How to Stop Food Cravings

  • Craving chocolate? Eat a banana. It sometimes satisfies the yearning for chocolate and is much less fattening.
  • Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.
  • Exercise! Your appetite will temporarily subside and you’ll feel better about taking such a proactive approach.
  • Still craving chocolate? Try a magnesium supplement. Many women are deficient in this mineral, which is found in chocolate.
  • Craving fatty foods? Eat fish, or take a fish oil or flaxseed oil supplement. You may be low in essential fatty acids.
  • Grab something to drink. Sometimes, cravings for food are really thirst in disguise.
  • Sweet tooth? Protein, fat and fiber keep blood sugar levels more even and help keep such cravings under control.
  • Watch your caffeine intake. Caffeine seems to make sugar cravings worse.
  • If your will power weakens at night, try leaving the lights on until the minute you go to bed. Dimmed lights tend to lower inhibitions.
  • Turn off the lights in your kitchen and avoid hanging out there.

 


Track Your Weight Loss Progress

  • Reward yourself regularly, (don’t use food as a reward) buy a new outfit, get a new hair style, even if it’s just a grin of approval in the mirror.
  • Don’t weigh yourself every day. Instead, get on the weight scales once a week to avoid discouragement.
  • Instead of obsessing over your weight, keep track of your waist measurement, body fat percentage or clothing size.
  • Have 2 pieces of clothing to help you track your progress. One outfit that’s way too tight and one that fits perfectly at the start of your diet. Try them on every 4 weeks.
  • Create a small graph like the one below with one line that shows your weekly target progress and the other that shows your actual progress. Make your target progress very realistic, say 1lb a week so that you can easily exceed it and keep highly motivated.

 


How to Speed Up Your Metabolism

  • Don’t skip breakfast. You will lose weight more quickly if you have a bite to eat in the morning.
  • Drink hot water with lemon
  • Eat hot meals rather than cold. Your metabolism speeds up very slightly when you eat and again if the food is hot.
  • Do at least thirty minutes of cardiovascular exercise, five days a week. This will condition you to burn fat more efficiently.
  • Don’t deprive your body of carbohydrates, no matter what they say.
  • You need carbs for energy and will feel terrible without them.
  • Wear a pedometer and see that you take 1,000 steps every day.
  • If you have a sit-down job, get up every hour and walk around for five minutes or so.
  • Dedicate two hours a week to weight training, concentrating on the larger muscles. Every other day is optimal.

 


Savvy Supplementing

Supplement

What is it

When to take it

Notes

Multivitamins

A combination of many vitamins, formulated often with minerals and trace elements With a meal. Take them at the same time every day to create a great habit. Taking a multivitamin with laxatives and caffeine may reduce the body’s absorption of the multivitamin.

Individual Antioxidants

(Vit. A, C, E; CoQ10, selenium, etc.)

Substances that protect body cells from the effects of free radicals. Smaller portions with each meal, as our bodies can use only limited amounts at one time. Take C and E together. Avoid taking with fatty foods, processed foods, aspirin or the antibiotic tetracycline.

Calcium

Mineral needed to build and maintain strong bones and teeth. With water two or three times daily, since we can’t absorb much at a time Take calcium with magnesium and vitamin D as they work together in the body.

 


Vitamin A, B, Cs

  • Vitamin A For eye health and night vision; antioxidant protects against infections; needed for healthy bones, skin, teeth & gums; protects against skin disorders.
  • Vitamin B3 (Niacin) Important for proper functioning of nervous & digestive systems; needed for tissue health.
  • Vitamin B5 (Pantothenic Acid) Vital to release energy from foods; aids immune system; helps handle stress.
  • Vitamin B6 (Pyridoxine) Essential for proper digestion; supports brain function; needed for hormone production; protects cardiovascular functions.
  • Vitamin B9 (Folate/Folic Acid) Shown to help prevent birth defects, strokes and heart disease; helps metabolize proteins; assists in preventing or treating depression.
  • Vitamin B12 (Cobalamin) Helps produce red blood cells; helps prevent nerve damage assists memory; necessary for fertility; helps prevent depression.
  • Vitamin C (Ascorbic Acid) Excellent antioxidant; helps immune system; vital for wound repair; healthy gums and bruise prevention; needed for collagen production.
  • Vitamin D Essential to grow and maintain strong bones and teeth; aids calcium absorption; helps blood clotting.
  • Vitamin E Protects nerves and cell membranes; maintains healthy muscles; antioxidant; helps slow aging and protects against cardiovascular disease.
  • Vitamin K Required for normal blood clotting; needed for bone health; helps prevent osteoporosis

Note: Vitamins A, D, E & K are fat soluble and stored in the body – don’t overdose. Vitamins B & C are water soluble — required daily.

 


Popular Herbal Remedies

  • Aloe Vera Constipation, sunburn, minor burns, canker sores, skin wounds and ulcers, psoriasis
  • Asian Ginseng Fatigue, stress erectile dysfunction, diabetes, endurance, immune function
  • Bilberry Retinopathy, night vision, diabetes, blood circulation, macular degradation
  • Black Cohosh Hot flashes and related problems associated with menopause
  • Echinacea Colds, flu, sore throat, immune function, infections, gingivitis, cold sores
  • Feverfew To reduce the severity and frequency of migraines, inflammation, fever
  • Ginkgo Biloba Alzheimer’s, age-related memory loss, glaucoma, depression
  • Licorice Root Infection, immune support, inflammation, peptic ulcer, canker sores
  • Milk Thistle Alcohol-related liver disease, hepatitis, cirrhosis, liver detoxification
  • St. John’s Wort Mild to moderate depression, Seasonal Affective Disorder (SAD), anxiety, HIV support
  • Saw Palmetto Prostate enlargement – Benign Prostatic Hyperplasia (BPH), immune support
  • Valerian Insomnia, anxiety, stress, restlessness, to relieve abdominal cramps Note: If you are taking prescription medicines, consult qualified healthcare advice on the use of herbal remedies.

 


Foods for Health

  • Constipation Whole grains, legumes, apricots, raw nuts/seeds, asparagus, brussels sprouts, cabbage, garlic, carrots kale, plums, prunes, figs
  • Hypertension Legumes, salmon, brown rice, oats, apples, figs, asparagus, broccoli, cabbage, eggplant, green leafy vegetables, potatoes, almonds
  • Eczema Carrots, mangos, spinach, salmon, sweet potatoes, flaxseed, avocados, broccoli, seeds, tomatoes, legumes, poultry, whole grains
  • Osteoarthritis Salmon and all fatty fish with omega-e, herring, ginger, berries, broccoli, cantaloupe, peppers, avocados, nuts, olive oil, seeds
  • Anxiety/Stress Broccoli, greens, dairy products, figs, beans, potatoes, rice, whole grains, amaranth, avocados, bananas, poultry, peas, turnips, salmon
  • Colds/Flu Apples, berries, plums, prunes, red onions, citrus fruit, kiwi fruit, peppers, strawberries, cashews, pumpkin and sunflower seeds Fiber Most adults eat only 12 grams of fiber daily on average. Our bodies need 2 to 3 times that amount.
  • Fiber Helps prevent diabetes, colon cancer, obesity and heart disease.
  • Ingest Calcium for Bones Rich non-dairy sources of calcium include tofu, sardines, canned salmon, dried beans, dark green vegetables, almonds, brazil nuts, sesame seeds, amaranth and blackstrap molasses.
  • Eat Organic Soy Not only do soy foods such as tofu, soymilk, soy nuts and edameme (green soybeans) lower the body’s cholesterol, reducing the risk of heart disease, but they also provide high-quality protein, and are low in fat.
  • Add Ground Flaxseeds or Oil This super source of omega-3 fatty acids, fiber, and lignans, having antioxidant properties, is associated with heart health and cancer prevention.
  • Eat Beans and Legumes These super foods contain substantial amounts of protein, fiber, phytonutrients, vitamins and minerals. They help lower cholesterol levels and are relatively low in calories.
  • Choose Organic Fresh organic foods are higher in nutrients, do not contain potentially harmful pesticides, and herbicides and are a better choice for our environment.
  • Berry Good Berries such as blueberries, raspberries and cranberries have powerful antioxidant properties, and clinical evidence indicates they help keep us young and healthy.