W8MD weight loss, sleep and medspaservices

How can I follow a healthy eating plan?

Better Health Tips for Adults

„ Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day.
„ Choose whole grains more often. Try wholegrain breads and pastas, oatmeal, brown rice, or bulgur.
„ Choose fresh fruit more often than fruit juice.
Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar. „ Use fats and oils sparingly. Olive, canola, and peanut oils; avocados; nuts and seeds; olives;
and fish provide heart-healthy fat as well as vitamins and minerals.
„ Limit foods and beverages that are high in sugar. 
• oatmeal with low-fat or fat-free milk or a soy-based drink, topped with walnuts and fresh or dried fruit
• a slice of whole-wheat toast with a thin piece of low-fat cheese • fruit smoothie made with frozen fruit and low-fat yogurt
• high-fiber, low-sugar cereal with a soy-based beverage or fat-free milk

How much weight should I lose?

  • While it depends on a lot of factors, even a small change in weight has many health benefits. A weight loss of 5 to 7 percent of your body weight over 6 months or longer has
    been shown to improve health.
  • Use a food diary to track what you eat To keep a food diary, write down all the food you eat in a day. Also write down the time you eat and your feelings at the time.
  • Writing down your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are in a big group, simply because everyone around you is eating.
  • The next time you are eating with a big group, be mindful of that trigger and try to limit how much you eat.

What can I do to lose weight?

What defines a healthy weight varies from person to person. Ask your health care provider about what a healthy weight is for you. If you are overweight or are experiencing health problems linked to overweight or obesity, consider a weight loss reduction program under medical supervision such as the W8MD’s insurance physician weight loss program.

W8MD’s insurance weight loss


Our weight loss program cost $50.00 biweekly plus insurance or $130 self pay  


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