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Many of the patients seeking our services are veterans of other diet programs and come to us because they’ve heard of the success of our weight loss program in helping others achieve.

We find most patients achieve the weight loss they desire if they are willing to change their lifestyle to include regular physical activity and a healthy low-calorie, low sugar diet that includes fruits and vegetables.

The recommended eating guidelines with Team INDIAN LAKE are meant to be simple, efficient, and effective. Our eating plans include normal food. The purpose of our program is to teach you good eating habits and to help you lose weight.

This is not a starvation diet or a liquid, powder or protein bar diet that does not teach you how to live with food.

A 10 percent reduction in body weight reduces disease risk factors. Weight should be lost at a rate of 1 to 2 pounds per week based on a  calorie deficit of 500–1,000 kcal/day. – NHLBI.gov


1. Don’t skip breakfast

Research shows that eating breakfast helps you control your weight. Some people skip breakfast as they think it will help them loose weight but missing meals doesn’t help us lose weight and isn’t good for us because we can miss out on essential nutrients.  It could also encourage us to snack more throughout the day because you feel hungry’. Check out five healthy breakfasts.

2. Eat regular meals

Some people think missing meals will help them lose weight, but it has been shown that eating regularly during the day helps to burn calories at a faster rate as well as reduce the temptation to snack on foods high in fat and sugar. Find out more abouteating heathily.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Read up on getting your 5 A Day.

4. Get more active

Studies show that regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres) of fluid, preferably water, every day – or more if it’s warm or you’re exercising.

6. Eat high-fibre foods

Foods containing lots of fibre will keep you feeling full for longer, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and vegoats, wholegrain bread, brown rice and pastabeans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options, and keep a check on the amount of calories, fat, salt and sugars you eat. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.

8. Use a smaller plate

Studies show that people who use smaller plates tend to eat smaller portions and still be satisfied. By eating with smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.

9. Don’t ban foods

Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don’t stock junk food

To avoid temptation, avoid stocking junk food, such as chocolate, biscuits, crisps and sweet fizzy drinks, at home. Instead, stock up on healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn and fruit juice.

11. Cut down on alcohol

Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same calorie count as a packet of crisps? Over time, drinking too much can easily contribute to weight gain. Find out more about calories in alcohol.

12. Plan your meals

Plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. Try to plan for four to seven days’ worth of meals and snacks. Make a shopping list, but don’t shop when you’re hungry as that can lead to high-calorie impulse buys!

Exclusion From Indian Lake Medical Weight Loss Therapy

Patients for whom weight loss therapy is not appropriate are most pregnant or lactating women, persons with a serious uncontrolled psychiatric illness such as a major depression, and patients who have a variety of serious illnesses and for whom caloric restriction might exacerbate the illness. Patients with active substance abuse and those with a history of anorexia nervosa or bulimia nervosa should be referred for specialized care.






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