1. I’ve lost weight many times but I’ve always gained it back plus more. How can I learn to keep the weight off?
Answer: Permanent weight loss is possible when you make permanent lifestyle changes. Make certain to go through a stabilization and maintenance period after you’ve reached your goal weight.
The first year of maintaining is the hardest. We tell our clients to weigh daily and to establish a “danger weight” one they will never go above. When you get near your danger weight, immediately go back to your program for 1-3 days (We even have an Emergency Plan for Maintenance).
Make certain you continue with your exercise. A good rule of thumb for maintenance is 30 minutes 3-5 times per week. Don’t forget strength training. More muscle means you can eat more and maintain your weight.
Weight maintenance is never easy but it is definitely worth the effort. It is a balancing act. Some days you enjoy nearly every thing. Just remember to balance this by having days you eat light and exercise. At PHC, all programs come with 1 year stabilization and maintenance. We realize you need help learning how to keep the weight off.
2. I’m busy with work and family. We eat out a lot. How can I lose weight when my schedule is already full?
Answer: Yes, we know you are busy. America now seems to be busier than ever before. The time will never magically appear when you can focus everything on losing weight. But you can develop strategies to help.
Take 45 minutes on the weekend and jot down what you’ll eat for the following week.
Establish a one time per week dining out rule (you’ll save money and lose weight).
Find a source of Restaurant nutritional information and know what you are ordering.
Prepare enough chicken for three meals- keep it in the freezer to heat when you are tired and hungry.
Eat breakfast! You have time for yogurt and fruit don’t you? Or try a protein shake.
We have hundreds of PHC Tips for you, from our 29 years of experience changing lives. I often tell clients to imagine how fast 3 months will fly by. You will be either 30 pounds lighter or the same weight as now. This choice is yours. We furnish PHC Dining Out Guides for all types of restaurants so you will know exactly what to order.
3. There is so much confusing and conflicting information out there-low carb, high carb, no carb, low calorie, and low fat. How do I know what’s right for me?
Answer: You are absolutely correct. Who knows what to do when every magazine and news show tells us something different? You will lose weight by eating less and moving more. PHC offers exactly what you need to lose weight.
You could probably lose some weight on any of the programs you’ve heard about. The key is to select the one that best fits your lifestyle. Always include foods from all food groups: meats, seafood, poultry, vegetables, fruits, whole grains, dairy and even some healthy fats.
Statistics prove that people who enroll at PHC program with our accountability and support have a much higher success rate. At PHC we know one size doesn’t fit all in weight loss programs. All our plans are customized for each client.
4. I need to lose weight but I just can’t seem to get started or I give up right away. Help!
Answer: Make a list of 10 reasons why you want to lose weight. Be specific. “Feeling better” is too general. Try “having energy to play with my children every weekend.” Keep your list where you see it every day. We always take a before photo, a progress photo and one when you reach your goal weight. These pictures really help our client see their progress.
Set a reasonable goal. Rather than losing 100 pounds, set your goal to lose 10%-20% of your body weight. If you weigh 200 pounds, this is only 20-40 pounds.
Set a date to start. Normally, we make Mondays the day to quit eating junk so perhaps next Monday is your target date or pick this Friday. Set the date that works for you.
You’ll be keeping a journal of what you eat, how much water you drink and how often you exercise. I often put a red star on a calendar for the days I exercise. Your goal is to get 5 stars per week.
We weigh clients 1-2 times per week. We ask that you not hop on the scale 2-3 times per day. (Yes, we know you do that.)
PHC counselors encourage you to celebrate every 5 pound loss with a non-food reward. Make a list of the 5 rewards you’ll give yourself-whatever you want as long as it is not food.
After you enroll at PHC, mentally draw a line in the sand. Now step over it. Yesterday is over, you can’t change it but you can change today and tomorrow. You can eat healthy and get some exercise. You can change your life.
5. I need some help losing weight. Where do I go and how much will it cost me?
Answer: There are many weight loss programs available. You might ask your physician or a friend for a referral. Find out how long the program has been in this area. Does it include maintenance? Has anyone working there lost weight? Is the staff knowledgeable? Check out backgrounds and education. Call the BBB or the Chamber of Commerce. Now you are ready to call PHC and schedule a visit. Make certain you feel comfortable. There is no charge for a “fact finding” visit- be certain to ask.
Program costs may vary widely at different programs. Make certain you find out about any extra charges. Are you required to buy meals? Are vitamins an extra charge? Do you pay for maintenance? Are there payment options available? Is there any special promotion or discount available?
The PHC Program is all inclusive. It includes labwork, physician, prescription, supplements, office visits, and one on one counseling, stabilization and maintenance.
The fee varies for each client. It is based on the amount of weight to lose, how long we anticipate it will take you to reach your goal and which program you select. After meeting with you to discuss your needs and tell you how we can help you, we will be able to make suggestions especially for you.
Since there is no average price, PHC offers complimentary evaluations (usually 45 minutes) so you can “check out” the program and us. Just call the nearest location and set up a convenient time for your first visit. I promise you will be glad you did! Make PHC the last weight loss program you ever need.