Let food be thy medicine and medicine be thy food
--- Hippocrates (375 B.C., Greek)
weight Loss
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
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
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
Facts
Most of the smokers require multiple attemps at smoking cessation before permanently quitting
Best approach
Combination of behavioral support and medicine
Behavior support
- Clinical counseling and free quitline (1-800-QUIT-NOW) for continued counseling
- Free website: http://map.naquitline.org
(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