Health Blog

Proven Strategies to Manage a Healthy Lifestyle


Healthy Lifestyles With Kikkan - Proven Strategies To Manage H...In this weeks "Healthy Lifestyles with Kikkan," Kikkan Randall and H Allen Chapman, P.A., discuss proven strategies to manage holiday temptations! Get a head start on the Read more

Welcome to Healthy Lifestyles with Kikkan Randall


Healthy Lifestyles with Kikkan - IntroductionWelcome to Healthy Lifestyles with Kikkan Randall, presented by Alaska Premier Health. Now coming to you every week with informative health and wellness advice from Kikkan and the professionals at Alaska Premier Health. You Read more

Reclaiming Your Life


We often contribute substantially to the problems and hardships in our lives. We get into the habit of behaving a certain way, and tend to stick with these habits, even when they harm us or make us unhappy. Will Read more

Healthy Diet (part two)


A healthy diet incorporates plenty of healthy carbohydrates such as vegetables and fruit. Fruit and vegetable consumption is inversely proportional to all-cause mortality. Simply put, your risk of dying is lowered by each of the first 5-7 servings of Read more

Dieting to lose weight

Allen Chapman, PA-C

calorie-counting-vs-clean-eating1.jpgReduce your calorie intake.
As I mentioned in an earlier post, it is essential to reduce calorie intake in order to lose weight. Regular exercise can boost the pace of weight loss a little, not a lot. Yes, you can out eat any exercise habit. Find a structured diet approach that you’re comfortable with and go for it.

Be as consistent with your diet as you are able to be.
The degree of calorie restriction and consistency on your plan are the primary drivers for weight loss. To steadily lose weight you must consistently reduce calorie intake below maintenance calories for your current weight. The first three months usually produces the fastest weight loss. Typically people make the majority of their total progress within the first six months of their weight loss plan.

Someone has to count.
One successful approach to losing weight is calorie counting. The single most important thing to consistently do to succeed as a calorie counter is to actually count calories. Watching what you eat is not calorie counting, it’s wishful thinking. Journal your food intake throughout the day, accurately estimate serving sizes, and use a reference of some sort to estimate your calories. This is counting calories.

Use single-serving foods.
If you don’t want to bother with counting calories for yourself, you could follow a pattern diet using single-serving foods instead. Diet plans using prepackaged, single serving products tend to produce more consistent day to day calorie intake. That consistency produces a faster pace of weight loss for most folks. Approaches which use this strategy usually produce more weight loss during the first few months, which frequently translates into a lower ending weight.

Let someone guide you.
Having an obesity specialist, coach or mentor to guide you through this process can help you to reach your goals. Maintaining your weight loss momentum during those crucial first few months is likely to increase your total weight loss. A coach can also help you to gradually transition from your initial weight loss diet into a maintenance diet for your new weight.

H. Allen Chapman, PA-C
Physician Assistant – Certified
Alaska Premier Health


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