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Let food be thy medicine and medicine be thy food

--- Hippocrates (375 B.C., Greek)

weight Loss

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Diet

1. Calorie control, Cut down daily calorie intake by 500-750 

2. Time-Restrict Feeding (TRF), limit the feeding within 8 hours each day.

3. Special diet: Atkins diet, Ornish diet, Mediterranean diet etc 

Exercise

1. 200-300 min weekly

2. Reduce stress

Medicine supervised by the doctor

1. Orlistat: decrease fat absorption, lower 2.9 kg yearly

2. Qsymia (Phentermine/Topiramate): suppress appetite, lower 10.2 kg yearly. 

3. Lorcaserin: suppress appetite, lower 5.8 kg yearly.
4. Contrave (Naltrexone/Bupropion):suppress appetite, lower 4.1 kg yearly.
5. Liraglutide: Lower blood glucose, decrease appetite, lower 4.5 kg yearly

Healthy Plate

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Dairy

  • 2-3 years old: 2 cups a day (473ml)
  • 4-8 years old: 2.5 cups a day (591ml)
  • Above 9 years old: 3 cups (710ml)

Vegetables

  • recommend colorful vegetables (Green with vitamin K, Red and Orange for Vitamin A) 
  • Daily recommendation: 2.5 cups

Fruits

  • Better to choose fresh fruit than juice
  • Better to choose juice than Juice drink
  • Daily recommendation: 2 cups


Protein

  • A variety of Meat including seafood, meat, chicken, eggs
  • Avoid processed meat, like sausage
  • Less red meat, like beef, pork
  • A handful of nuts a day, unsalted
  • Daily protein recommendation: 5.5 ounce (156 g)

Grain

  • Recommend whole grain, like wheat, barley, maize, rye, oat and quinoa etc
  • Less refined grain, loss of dietary fiber, iron and vitamin B
  • Daily reccommendation: 6 ounces (170g)

Drink

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Limit for male

  • 2 drink per day, 4 drink per occasion

Limit for female

  • 1 drink per day, 3 drink per occasion

Ways to quit drink

1. Join Alcoholics Anonymous

2. Contact your doctor for medication help

Alcohol level

  • Keep level < 50 ml/dl (1 drink = 25 ml/dl)
  • Metallization rate 10-15 ml/dl

smoking cessation

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Facts

Most of the smokers require multiple attemps at smoking cessation before permanently quitting

Best approach

Combination of behavioral support and medicine

Behavior support

                 (A vairety of languages available)

Medicine

  • Varenicline (Chantix)
  • Bupropion (Wellbutrin)
  • Nicotine patch plus nicotine gum

Alternatives

  • Acupuncture
  • Hypnotherapy

Prevention for relapses

  • Frequent doctor visits
  • Medicine treatment 3-18 months

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Membership of Lifestyle Medicine

Lifestyle is your choice

If you choose to live healthfully, beginning now. It can not only add years to your life but life to your years.