SUN HEALTH MEDICAL CLINIC

BODY MASS INDEX (BMI)

WEIGHT / HEIGHT

(kilogram per meter squared)

CALCULATION

BMI may be higher in muscular people so may also consider aerobic conditioning and central obesity

Central Obesity (abdominal fat)

- waist : hip ratio (normal: <=0.8 women, <=0.95 men) or

- waist : height ratio (normal <=0.5)

HIGH BMI ASSOCIATED ILLNESSES

OPTIMAL WEIGHT TOOLBOX

STRATEGY

1.   Cognitive Therapy
     + Research indicates that the most effective strategy is using a simple nutrition and exercise log (see below)

2.   Behavioral Therapy: stimulus control
        Make healthy eating easy and unhealthy eating difficult

           Environment trumps willpower.  Think about what you would likely do in a library or gym.

           +  Keep water bottle at home, work, transit.  Get good groceries.  Meal prep.  On-the-go healthy snacks.


3.   If high BMI, consider meal replacement shake such as:
     + Sprouts Vegan Protein (20g protein, 4g carbohydrate, 2.5g fat without saturated fat): Pea, Organic Brown Rice, Natural Vanilla, Flax Seed, Stevia, Chia Seed, Sprouted Black Rice, Organic Hemp Seed, Sea Salt, Potassium Chloride, Grape Seed/Skin, Blueberry, Raspberry, Cranberry, Prune, Cherry, Bilberry, Strawberry, Broccoli, Spinach, Tomato, Carrot, Onion, Monk Fruit, Alpha-Galactosidase, Prodigest Enzyme


4.  Fasting

     - Prolonged fasting may break down muscle and lead to increased storage of fat when you do eat.  Think bear versus horse.


5.  Weight Fluctuation: to increase/decrease

        adequate water 50+ oz

        ensure quality (fruits, vegetables, grains, protein)

        adequate fiber (fulfills hunger)

        adjust calories (fat has more then twice that of carbohydrates or protein)

        adjust portion size


6.   Avoid fad diets.

      - We will write about about this as we develop this website.  Check back.


7.   Behavioral Therapy: + reinforcement

      + Set a goal with a reward.  Do not give yourself the reward without achieving the goal.  You may inform the doctor so we can write this down and check back on the progress,  This is super powerful and we have seen phenomenal results with this.


8.   Exercise

      - Lose Weight -> increase Aerobic with limited Strength training

      + Gain weight -> increase Strength training with limited Aerobic


9.   Enjoy your food.  Small bites.  Chew carefully (certain foods digest better with saliva than in stomach).  Limit talking while drinking, chewing, swallowing.


10.  Inspirational Videos in our Library.

NUTRITION LOG

DATE‚Äč

BEVERAGES

BREAKFAST

LUNCH

DINNER

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