Lose weight healthfully and successfully with the help of QLMC

 

The QMED program in conjunction with FITcare, offers you a no gimmicks, medically managed approach to healthy weight loss. Contact us. For a sneak preview…here are our Q-Med Plan Basics:

1. Water! Drinking water is essential to your weight loss. Water curbs the appetite by helping you feel full, reduces fat deposits and helps metabolize fat to energy. Aim for at least 2 quarts to a gallon a day. You should be visiting the bathroom so much that it’s a nuisance. Your body will adjust as it becomes accustomed to drinking more water. If your urine is yellow – you’re not drinking enough.
2. Sleep! Aim for 7 hours of quality sleep nightly. Sleep helps the body recover, helping the body perform a variety of biological processes to help restore organs and tissues and optimize brain function. A lack of sleep is linked to increases in Grhelin, the hunger hormone and decreases in Leptin, the satiety hormone.
3. Plan your meals to avoid hunger! Follow the eating plan that allows you to eat up to six times a day.
4. Stop eating at 7 pm! You don’t need to fuel your body at night when your plan is to rest. No food or drink –except water after 7 pm.
5. Walk! Start where you’re at…if that’s a walk around the block every day, do that. Wear a pedometer to track your steps. Set a weekly goal so that you are constantly increasing your activity. You don’t have to walk fast, or up hills. You just have to walk. Walking builds muscle which raises your resting metabolic rate.
6. Build Muscle! Building and maintaining muscle mass is critical to losing weight. Muscle building can reverse metabolic syndrome, increase your metabolism at rest and make you look lean and toned. Attend our weekly classes, join a gym or do a home workout. You can use your own body weight, weight machines or free weights.
7. Track your food! Studies have shown that you are 4 times as likely to lose and maintain weight if you keep track of your food. Part of our program involves tracking and analysis of what you are eating.
8. Don’t fear the plateau! Don’t lose sight of the big picture when the scale and the measuring tape don’t seem to budge or go up. Plateaus happen as the body adjusts. Keep the faith. Just because you can’t see the changes, doesn’t mean that things aren’t changing.
9. Alcohol! Alcohol is off limits during the rapid weight loss period (the first two weeks of your plan). It can be enjoyed in moderation after you move to the second phase of your eating plan.
10. Avoid high sugar, empty carbs! Let go of the sugary drinks, candies, products with high fructose corn syrup and all of the other “white stuff” (breads, flours, rice). These foods spike the hormone insulin which leads to fat storage and unbalanced hormones.
11. Eat Breakfast! Your body needs fuel to begin the day after going without for 10-12 hours.
12. Eating Out requires discipline! Restaurant portions can be huge, bring half home. Order salads with dressing on the side, steamed veggies, broiled, baked grilled, poached meats and fish. Avoid the bread basket, sugary sodas and cocktails, fried foods and dessert.
13. Get Real! Do your best to eat real foods –meaning fruits, vegetables, lean meats, eggs…Cut back on processed foods – those things found in boxes and packages.

 

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