Although some people want to lose weight for a special event, most people who start a weight loss plan are looking for long-term results. We want to lose weight once and keep it off for life. Permanent weight loss success is the result of lifestyle changes and creating new habits, not short-term diets. Use these tips to achieve weight loss that lasts.
Tips For Permanent Weight Loss
Make physical activity a habit – you don’t have to join a gym to become more physically fit. But you do need to commit to being more active. Make small changes that you can turn into habits. Like always taking the stairs instead of an elevator. Also you can make daily walk a part of your routine.
Enjoy fitness – the next step to getting more exercise is to find excuses to be physically active for extended periods of time. One way to do this is to be active with your free time. Join a team, sign up for a fitness class or buy a bike.
Learn to cook – it’s difficult to maintain a healthy diet if you’re going out to eat all the time or only know how to cook in a deep fat fryer. Learn to cook low fat, low-calorie meals that you enjoy. Experiment with recipes that use plenty of vegetables and lean protein sources, including fish.
Practice relaxing – living in a state of constant stress is not only going to put you in a bad mood, but it can make it difficult to lose weight. Stress hormones affect your appetite and your body’s ability to store or release fat.
Weight loss program is a time of change—a time for learning and growing as you adopt a new healthy diet, lifestyle and way of thinking. Making these changes will be both challenging and rewarding. But before you tackle the physical changes of weight loss, it is time to address the mental aspects of losing weight.
Mentally Preparing for Medical Weight Loss Program
Sometimes, despite proper preparation and undergoing, change can still be hard to accept. Whether you’ve been planning for months to start your medical weight loss program or recently decided to change your health, the change can be overwhelming. As you encounter the mental challenges of changing the way you think and feel about your healthy habits, it helps to tackle the change one step at a time.
Changing One Stage at a Time
Change doesn’t happen overnight. Instead of attempting to jump right into a new lifestyle, consider changes regarding your body. You should also consider diet and exercise habits at a gradual pace with the help of Medical weight loss program such as Optifast diet. This will be easier once you have a keen understanding of change and how it works in the following stages:
Resisting and Reacting to Change: This is the first stage of change you’ll encounter during medical weight loss. At first you may have the urge to resist change. But in time you will learn to react to change by adhering to the rules of medical weight loss.
Adjusting and Exploring Change: You will enter this stage once you become more accustomed to your new healthy way of life. The adjusting stage is pivotal during weight loss—especially when dealing with slipups. You may accidentally break your medical weight loss diet rules at a friend’s birthday. It might be a case thatyou skip the gym because you can’t miss you child’s soccer game, and that’s okay. During this stage you will work with abrupt changes as they occur. Do your best to develop the healthy habits that will help you continue to lose weight.
Living Well in the New Normal: Your transition has come to a close and you now live in a state of normalcy. What once was a learning process for new healthy habits has now become a normal way of life for you. Engaging in daily exercise and eating healthy are no longer seen as requirements. But these are considered more so a part of your customary lifestyle. You no longer think about making healthy choices 24-7 as those decisions have become second-nature. Your medical weight loss program has prepared you for ongoing weight management. So you can continue to live well for the long term.
As you work towards losing weight, the change might be tough at first, but in the end it’s worth it. With the help of medical weight loss, you will change your life for the healthier, one day at a time.
You’ve probably heard that you should eat less sugar, avoid artificial sweeteners, and watch how much fat you eat. And while limiting your fat and sugar intake can help you with weight loss program and avoid certain diseases, it’s also important to take a closer look at the salt (sodium) in your diet..
What Excess of sodium can do
Even if you are healthy and have normal blood pressure, some great weight loss advice to keep in mind is to be aware of your sodium intake. With too much sodium, people who are insulin resistant need to be extremely cautious. Insulin resistance is not the same as diabetes. Consuming too much sodium can cause high blood pressure, which is a major risk factor for heart disease. An excess of sodium can also cause deficiencies of vital nutrients like potassium, calcium, and magnesium as your body adjusts to deal with the overload of sodium in your body.
It’s estimated that Americans consume 10 to 20 times more salt than our bodies need to maintain water balance loss and electrolyte function, and almost double the 2,300 milligrams allotted by most dietary guidelines. Unfortunately, cutting your salt intake may be more complicated than simply skipping the salt shaker at the table, since much of the sodium we eat is hidden in processed foods.
Weight Loss Tips
Opt for whole, fresh foods when possible and look for low-sodium varieties of canned and boxed foods. Of course, it certainly won’t hurt to give up the table salt as well. Practice using citrus juices, herbs and spices to season your foods instead of salt. Try to limit your daily salt intake to about 1 teaspoon per day.
Some weight loss advice to avoid higher sodium intake is for you to stay away from convenience foods. Makers of convenience foods use lots of sodium “salts” from sodium phosphate to sodium citrate. Since sodium is soluble, it can dissolve and mix in with other ingredients in our food. This is why weight loss advice when it comes to sodium intake is so important. More caution should be used when reaching for the salt shaker. More attention needs to be paid to sodium labels on some of our favorite foods.
Have your six-pack abs been replaced by a pot belly over the years? Doing these three exercises regularly can help you tone up your tummy muscles.
3 Exercises for a Pot Belly
Belly Lifts: Removing a saggy belly takes a combination of eating a healthy diet and exercise. Exercise will melt excess fat in your belly. Certain exercises combine both aerobic activity with strength and muscle training to remove a saggy belly. Get down on all fours and relax your stomach muscles as you inhale deeply. As you exhale, contract your stomach muscles and focus on drawing your belly button upward. Hold this contraction for 10 seconds, then inhale again and relax for 10 seconds before repeating. Repeat this exercise 10 times.
Pelvic Tilts: This exercise targets your lower abdominal muscles. Lie down on your back with your knees bent and your feet on the floor. Contract your stomach muscles and press the small of your back into the floor. This should create a slight tilt of your hips and pelvis. Hold this tilt for 10 seconds. Repeat this exercise five times initially, working up to 10 or 20 reps.
Pelvic Lifts: Pelvic lift is an exercise to strengthen the lower back, glute muscles, lower abdominal muscles, and maintain hip muscle balance. It does not require weights, although they can be placed on the stomach. Lay on your back with your knees up toward your chest and your feet off the floor. Contract your stomach muscles, pulling your knees closer to your chest and lifting your buttocks off the floor. Hold this contraction for 10 seconds before repeating. Do this exercise 10 to 20 times.
These exercises will help you build stronger abdominal muscles. However, in order to see your results, you’ll also need to get rid of the excess fat with a weight loss program that includes diet and regular exercise.
Art and Susan have struggled with their weight their whole adult life. Art was prediabetic and had high blood pressure and was referred to us by his primary physician to lose weight. Susan had already lost more than 50 lbs with another physician before she started seeing Dr. Chhabra in Feb 2010. Collectively they have lost more than 100 lbs. They are now much more physically active and can keep up with their children’s soccer games. Art now has a normal blood pressure and a normal blood sugar.
Do you know how much fiber your body needs each day, or how you can get more? Find out how to make sure you’re getting enough fiber into your diet.
According to The National Academy of Sciences’ Institute of Medicine, men who are 50 or younger should get 38 grams of fiber a day, while men over 50 need about 30 grams per day. Women who are 50 or younger need 25 grams of fiber in their diet each day, but only 21 grams if they’re over 50.
If you’re not getting your daily recommended amount of fiber, there are plenty of ways for you to add fiber to your diet. Fiber can be found in grains and whole-grain foods, fruits, vegetables, legumes, nuts, and seeds. If you’re trying to boost your fiber intake, try to stick with whole-food sources, as refined or processed foods have often had much of their fiber content removed.
If you’ve tried to add fiber to your diet naturally but still find that you’re suffering from constipation, diarrhea, or irritable bowel syndrome as a result of insufficient fiber intake, you may consider taking a fiber supplement. Products such as Metamucil, Citrucel, and FiberCon can give you added fiber, but they do not contain additional vitamins and minerals found naturally in fiber-rich foods. Remember that fiber requires plenty of water to aid digestion, so always make sure you’re drinking extra water when you’re boosting your fiber intake.
As the obesity epidemic continues to cause concern among weight loss programs, scientists take a closer look at why some people are more likely to engage in behavior that leads to obesity. A recent study looked at overeating and eating foods that are loaded with fat and calories.
Researchers led by Prof. Christine Feinle-Bisset of the University of Adelaide in Australia conducted a study that analyzed the difference between how obese men and normal weight men responded to fatty foods. Participants in the study were asked to sip drinks that contained small amounts of fat and report when they could taste the fat. Researchers found that being obese was associated with a reduced ability to detect the taste of fat in the drink.
In addition to monitoring the ability to taste fat, researchers measured blood levels of a hormone in the gut that is normally released when fat is consumed. This hormone helps to suppress the appetite and was measured in lower quantities in the obese participants. The combination of a reduced taste detection of fat with lower appetite-suppressing hormones may explain why some people who are obese have diets that contain more fat than people who are at normal weights.
More research is being planned to determine if a change in diet could lead to a change in hormone levels and fat taste in obese and lean people.
If you’re just getting started with weight loss you’ve likely given a lot of thought to your individual weight loss goals. Perhaps these are milestones you’ve dreamed of reaching for years before beginning medical weight loss, or maybe they’re the landmarks you discussed with Dr. Chhabra during your initial consultation—regardless, keeping your goals within easy reach is one of the best ways to stay motivated and enthusiastic about your continuing progress.
We’re often told to have lofty goals (“Shoot for the moon. Even if you miss, you’ll land among the stars”—Les Brown), but this isn’t always the most practical choice. If you aim for goals that are far beyond your reach, falling short can result in a bevy of frustrations, pushing you into a dietary slip-up or even the abandonment of your weight loss program. Because of this, the most effective goals for your medical weight loss new jersey program will be small, easily attainable ones; the type that bolster your resolve to continue towards the finish line.
Because many of us do not have experience setting our own weight loss goals, you may find it challenging at first, but a little practice can make personal goal setting an invaluable part of your weight loss plan. Dr. Chhabra will be able to tell you what a normal amount of weight loss will be for each stage of your program, but the following tips can help you stay motivated and moving forward by setting your very own easy-to-reach goals:
Details, Details, Details
The more information you record on your diet, exercise and lifestyle habits, the easier it will be to determine what’s working and what is not. Before setting a goal, think first about the particulars of reaching that goal. Is your goal to exercise four times a week? Think about what activity you’ll be doing, when you’ll be doing it and how to work it into your schedule effectively.
Record your progress toward your goal at least once a week using a journal or spreadsheet. At the end of the week, look back over your progress and determine whether or not you successfully reached your goal. If you did, congratulate yourself and think about how to emphasize that week’s positive habits to reach the next week’s goals. If you did not, try to determine what could have sabotaged your progress.
Forget the Scale
The ultimate goal of your New Jersey weight loss program may be to slim down, but that isn’t the only benefit it will provide. Completing your medical weight loss program will help you make your whole life healthier, introducing you to all sorts of positive habits that may not have been a part of your life before. Keep in mind that the number on the scale will change slowly and is usually a poor indicator of how successful you’ve been, particularly in the early days of your program.
Instead of fretting over the scale, try focusing your goals on achieving other healthy feats in your lifestyle. Though aiming to cook a healthy dinner for your family three times a week may not make much of an impact on that week’s weigh-in, it is still something to be celebrated. Healthy lifestyle changes like these will be just as important to your long-term health as losing weight, so be sure to give yourself credit for making them.
How else can we set up effective goals during medical weight loss in New Jersey? Share your tips, experiences and questions with us in the comments below.
If you’re trying to eat healthy and rapid lose weight, you don’t have to eliminate snacking from your daily routine. It’s how you snack that matters.
When your next meal is hours away and you’re feeling hunger pangs, a healthy snack can help you manage your hunger so you don’t overeat at your next meal, while still keeping you within your calorie limits. In fact, many long-term weight loss plans specifically allow for snacks.
It’s important to keep moderation and balance in mind when choosing your snacks. Focus on healthy snacks that will satisfy your hunger and provide you with nutrients and fuel. An ideal snack would be less than 100 calories and would have low energy density, which means that the number of calories it contains is relatively small compared to the large portion size. Some examples of healthy snacks include:
Fruits and vegetables: The vitamins, minerals, fiber, and other nutrients present in most fruits and vegetables, such as grapes and carrots, can provide you with healthful benefits along with a feeling of fullness.
Whole-grain snacks: Items like low-fat whole-grain crackers or pretzels are rich in fiber and complex carbohydrates, which will give your body the fuel it needs.
Nuts and seeds: The protein found in nuts and seeds keep you feeling full for longer. They can be high in calories, though, so watch your portions.
Low-fat dairy snacks: The low-fat versions of cheese and yogurt can provide you with calcium and protein.
By avoiding sugars and simple carbohydrates, but still snacking when you’re hungry, you can continue to weight loss program and reach your goals for healthy living.
Between hectic work schedules and day to day family needs, many of us do not have time to cook a healthy meal every night, and instead are often left to search the menus for a low calorie alternative. Many restaurants are helping out by posting their calorie counts directly on the menu, but if you are pursuing weight loss in New Jersey then it is a good idea to double check those posted numbers. According to a recent study, many of the calorie counts posted on menus are actually false, causing many dieters to consume more calories than they originally intended, and as a result making weight loss more difficult. Having a calorie count off by as little as ten calories can add up fast and can result in lots of extra pounds at the end of the year.
Studies have further found that calorie counts in sit-in restaurants tended to be more off due to the individual preparation of meals versus the standardized size and ingredients of meals at fast food restaurants.
Eating out can continue to be a fun and time saving activity without necessarily spelling out weight gain. As restaurants work on developing more accurate ways to measure calories, the best way to keep healthy and maintain rapid weight loss when enjoying restaurant cuisine is to make sensible meal and snack choices. Make sure to watch portion sizes and be wary of calorie rich toppings like salad dressings which you can ask for on the side. Ultimately, calorie counts can be helpful but they should be considered with caution and should serve as a general guideline rather than an absolute measure for long term weight loss goals.