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Weight Management Support: Rachel's Sustainable Change

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This program can be tailored to your own individual needs, health history and preferred eating style. To support your weight-loss journey, the Mayo Clinic Diet also makes available electronic tools, such as a food and exercise journal and a weight tracker, to help you stick with the program.

The Mayo Clinic Diet makes healthy eating easy by teaching you how to estimate portion sizes and plan meals. The program doesn't require you to be precise about counting calories. Instead, you'll eat tasty foods that will satisfy you and help you lose weight.

Mayo Clinic experts designed the Mayo Clinic Healthy Weight Pyramid to help you eat foods that are filling but low in calories. Each of the food groups in the pyramid emphasizes health-promoting choices.

The pyramid encourages you to eat virtually unlimited amounts of vegetables and fruits because of their beneficial effects on both weight and health. The main message is simple: Eat most of your food from the groups at the base of the pyramid and less from the top — and move more.

The Mayo Clinic Diet provides practical and realistic ideas for including more physical activity and exercise throughout your day — as well as finding a plan that works for you. The program recommends getting at least 30 minutes of physical activity every day and even more exercise for further health benefits and weight loss.

It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. It also emphasizes moving more throughout the day, such as taking the stairs instead of an elevator.

If you've been inactive or you have a medical condition, talk to your doctor or health care provider before starting a new physical activity program.

Most people can begin with five- or minute activity sessions and increase the time gradually. The Mayo Clinic Diet provides a choice of five different eating styles at several calorie levels.

Whether you would like to follow the Mayo Clinic Diet meal plan, are vegetarian or prefer the Mediterranean eating style, you will find an abundance of recipes and meals that won't leave you hungry. Here's a look at a typical daily meal plan at the 1,calorie-a-day level from the Mediterranean eating plan:.

What about dessert? You can have sweets but no more than 75 calories a day. For practicality, consider thinking of your sweets calories over the course of a week.

Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days. The Mayo Clinic Diet is designed to help you lose up to 6 to 10 pounds 2. After that, you transition into the second phase, where you continue to lose 1 to 2 pounds 0.

By continuing the lifelong habits that you've learned, you can then maintain your goal weight for the rest of your life. Most people can lose weight on almost any diet plan that restricts calories — at least in the short term. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle.

In general, losing weight by following a healthy, nutritious diet — such as the Mayo Clinic Diet — can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea. If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.

In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.

The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term. The Mayo Clinic Diet is generally safe for most adults. It does encourage unlimited amounts of vegetables and fruits.

For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber. However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.

Also, the natural sugar in fruit does affect your carbohydrate intake — especially if you eat a lot of fruit. This may temporarily raise your blood sugar or certain blood fats. However, this effect is lessened if you are losing weight. If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation.

For example, people with diabetes should aim for more vegetables than fruits, if possible. It's a good idea to snack on vegetables, rather than snacking only on fruit. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Products and services. The Mayo Clinic Diet: A weight-loss program for life The Mayo Clinic Diet is a lifestyle approach to weight loss that can help you maintain a healthy weight for a lifetime.

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For many people, maintaining a healthy weight is a constant struggle. At Tower Health, we offer a broad range of medical and surgical weight-loss services; whether you need help getting back into your pre-pregnancy clothing or need to lose lots of weight for health reasons, you will find complete care and compassionate weight loss support.

If you have tried to lose weight through diet and exercise without success, and you are ready to see a doctor who specializes in weight management, turn to Tower Health.

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Calculate your BMI. For your convenience, we offer weight-loss services for adults, kids, and teens at two Tower Health locations.

They also offer comprehensive nonsurgical, medical weight-loss services to children and adults. In the Philadelphia area, at St. Christopher's Hospital for Children, our Healthy Kids and Teens Weight Program specializes in pediatric weight loss services and surgery for patients under

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