Weight Loss Through Lifestyle Changes

The option of weight loss through lifestyle changes is based on the idea that modest weight loss can lead to significant health and body image improvements. Just 5 to 15 percent of your body weight is a realistic amount to aim for. It’s also important to be realistic about what is required to lose weight and maintain that weight loss. Gradual weight loss is the safest and most long-lasting approach. This is a permanent lifestyle change, not a quick fix. It’s similar to the healthy living option reviewed previously, but more intensive; food intake is more restricted, the exercise is more intense, and weight monitoring is done on a daily or weekly basis. This approach can also include body image work, which research suggests may help to maintain weight loss, and the use of medication.

Weight Loss Through Lifestyle Changes: Food

In this approach, you will follow what’s called a “balanced deficit plan”. We will calculate the calories you need in order to maintain your current weight, and we will reduce that amount by five hundred calories per day. You will develop a balanced and low-fat meal plan based on this target. We encourage you from drinking alcoholic beverages, partly because of the calories in these drinks and partly because they may make you more likely to overeat. You won’t need special foods on this plan, although you may find it easier to stick to your plan if you don’t allow yourself too many options.

Weight Loss Through Lifestyle Changes: Activity

With this approach, you will eventually be doing one hour of vigorous activity per day, six days per week. This amount of activity is based on what we know about the activity levels of successful weight losers -the majority of whom choose to walk daily, most walking for about one hour. This activity you choose should be based on both what’s physically comfortable for you and what you can see yourself and sustaining in the long run. Finding a partner to join you in your activity will likely help with motivation, and having goals to work toward (like participating in a yearly walk for charity) can enhance your sense of accomplishment.

Putting the Weight Loss Through Lifestyle Changes: Option into Practice

How will you change old patterns and adopt a new ones? As i the case with the healthy living option, you will start by planning and then move toward your planned lifestyle. We will provide you with general guidelines that have been shown to help you to identify the specific “bumps in the road” that put you at risk for falling off your plan. We will suggest strategies for managing risky situations, emotions that trigger overeating, and interactions that may upset you. We suggest that you find a support network for individuals trying to lose weight, and someone (a friend, family member, or therapist) you can check in with on a weekly basis to review difficulties that come up and listen to your plans for solving problems.

Weight Loss Through Lifestyle Changes: Body Image

You may be planning to lose weight in order to feel better about your body. It likely will make you feel better, even the modest weight loss that we are recommending. However, people who rely on weight loss to feel better about their body are very vulnerable to feeling dissatisfied if they regain even a small amount of weight. Even if weight loss does improve your body satisfaction, you will likely still experience some dissatisfaction. We therefore recommend that you also plan to complete the body image section of this workbook.

Who is Suited to the Weight Loss Through Lifestyle Changes Option?

This option is recommended if you are overweight or obese. It is not recommended if you are in the “healthy range”. The weight loss through lifestyle changes option is also recommended if you know that you are organized and disciplined, and believe that you can follow a plan consistently. It is not recommended if you have a tendency to become overly restrictive in your eating or if you tend to overdo your physical activity. In addition, this option is not recommended as the only strategy for managing body image concerns. If the way you feel about your body is what bothers you most, then we recommend that you use the body image section as your main strategy.


Source: The Cognitive Behavioral Workbook for Weight Management


Human body is not properly balanced and contains too much acid because of poor diets and lack of physical activity among other reasons.

To prevent this, you need to have alkaline water to normalize your acidic body. Alkaline water is an antioxidant that can stop premature aging and improve weight loss.

Having Alkaline pH in your body promotes internal balance where:

Weight loss becomes easier.

Drinking alkaline water and maintaining a healthy body pH can, on the other hand, reduce fat storage by releasing the acidic waste build up. Without excess acid in the system, the body has no need to hold on the fatty layer it has created to protect itself.

Why Should I drink Ionized Alkaline Water?

There are three main benefits of ionized water. First and foremost, it is a powerful antioxidant. People spend hundreds of dollars a month purchasing antioxidants because they help to neutralize damaging free radicals. Since Alkaline Ionized Water is a liquid antioxidant, it is absorbed easily which makes it much more effective and very inexpensive.

Secondly, Alkaline Ionized Water is very alkaline. Most American diets consist of foods that are extremely acidic, which over time, can prove to be unhealthy. Consuming large amounts of soft drinks, fast food & processed foods can contribute to weight gain and sluggishness. Maintaining an alkaline pH (6.9-7.2) helps us to maintain an ideal environment within our bodies.

Third, Alkaline Ionized Water is very hydrating. It contains only five to six water molecules per cluster while conventional water contains ten to thirteen water molecules per cluster. The water cluster of Alkaline Ionized Water has changed from an irregular shape that has 10-13 molecules to a hexagonal shape that is half the size. This smaller or “reduced” water is, therefore, very absorbable.

How should I start drinking Alkaline Ionized Water?

Start out drinking a lower level strength at level one, drinking 1-3 glasses per day. If the Alkaline Ionized Water  agrees with you, increase the amount you drink and the level of Ionization intensity. The stronger, the better up to level 9.5 pH, but take your time in building up to the higher levels. The antioxidant properties of Alkaline Water powerful on the high levels. Some find that they experience more energy at the higher levels, but the fresher the Alkaline Water is, the stronger these properties are.

How much water should I drink and at what strength when I first get the Ionizer?

This will depend partly on what kind of physical shape you are in when you initially start drinking Alkaline Ionized Water. For instance, if you have made a conscious effort to eat well and keep your body detoxified, you can start drinking Alkaline Ionized Water at about a 9 on the pH scale. The pH scale is a measurement of the acidity (on the low end) or alkalinity (on the high end) of water.

You should begin drinking Alkaline Ionized Water on Level One (between 7-8 pH). Start by drinking an 8 oz. glass of water slowly. If you do not feel any negative effects, try another glass later in the day. In three weeks, you can move up to Level 2. After drinking the Level 2 Alkaline Water for 3 weeks, you can move up to Level 3. Stronger Alkaline Ionized Water is more alkaline, and contains stronger antioxidants that provide your body with more Oxygen.


Alkaline Water 2.2 Liters BPA FREE Containers & Alkaline Water Sports Bottles

You can get Alkaline Water at:

✓ Optimal Weight Control

✓ Caceres Medical Group

✓ Buena Park Heart Center


For more information, please contact (714) 220-1515 or you may visit our office at Optimal Weight Control & Wellness Center 8585 Knott Ave., Suite 200 Buena Park, CA 90620.