Do you lose your motivation to workout when it is cold outside? Many people have the desire to stay active throughout the year, but their fitness levels decrease when the temperatures drop. Whether you are on a medical weight loss plan or you are trying to lose weight on your own, it is important that you look for ways to stay active even when it’s cold outside. Here are a few things to consider:
Find Indoor Activities
If the cold temperatures make you miserable, then you need to look for activities that you can enjoy inside. There are many fitness centers that offer a variety of classes, such as yoga, Zumba, pilates, and more. Or, you can even find at-home exercise videos and online programs that make it easy for you to follow a good workout routine in the comfort of your own home.
Use the Right Equipment
Outdoor activities are much more pleasant when you have the right equipment to support your fitness goals. For example, it is very uncomfortable to go for a run outside if you don’t have comfortable, insulating clothing to keep you warm. Suffering through your workout decreases the likelihood that you will stay consistent with your goals. So, make the investment to be sure that you have the right clothing and equipment that will make your workout as comfortable as possible.
Join a Gym
Even though you prefer outdoor activities, you might consider joining a gym during the colder winter months. Often, fitness centers allow you to sign up for month-to-month memberships, and you can cancel your monthly plan after the temperatures outside start to warm up. A gym membership gives you a number of fitness options, such as exercise equipment, an indoor track, and even a basketball court.
Medial Weight Loss Programs
If you want to quickly rapid weight loss and keep it off, then you need to contact us about the benefits of a medial weight loss program. We have helped many people achieve success with their weight loss goals, and we can help you find the right diet and exercise program that meets your individual needs.
Contact our office today to learn more about the benefits that you can enjoy when you talk with a weight loss expert in New Jersey!
Simple Weight Loss Tips to Help You Achieve Maximum Results
When you are starting on a new weight loss program, it is important that you see the results that you are trying to achieve so that you can maintain the motivation needed to stick with your goals. There are many different types of diets and weight loss plans that you can choose from, but some of them aren’t quite as effective as others.
Instead of feeling hungry all the time, you should do the research necessary to ensure that you are choosing the rapid weight loss program for your individual needs. Here are a few tips to help you melt away those extra pounds: Avoid Sugar
Refined sugar makes it hard to lose weight, because it messes with your hormones and causes your blood sugar levels to spike. Avoid any types of sugary foods, including candy, cake, cookies, soda, and fruit juice. These foods are high in calories and low in nutrition, which means that they will sabotage your weight loss efforts. Many people find that they can easily lose weight when they cut out the sugar in their diet. Increase Protein Consumption
As you are cutting out the sugar, make sure that you are replacing the sugar with protein instead. Learn protein gives your body the building blocks that are needed to build muscle and maintain optimal health. Get your protein from meat, nuts, seeds, and eggs. Eat More Vegetables
Increasing your vegetable consumption is a fast way to help you get rid of the extra weight. Vegetables are full of the vitamins and minerals that are needed for good health, helping you to feel full and satisfied after you eat the meal. Additionally, vegetables have fiber, which is beneficial to keep your digestive system in good working order. Many people find that they aren’t as hungry after eating a high fiber meal.
When you are preparing to go on vacation, how do you think about the destination? Do you think about it casually, deciding that you’ll drive in the general direction until you reach something interesting? Probably not. Chances are you put more thought into where you are going instead of the experience of flying or driving there. Sure, the journey is part of the experience—but it’s the destination that you are working towards.
Now, think about how this relates to your weight loss program. As you embark on your weight loss journey, it helps to have a clearly defined goal in mind.
A weight loss goal provides context to your weight loss efforts. A well-defined goal can encourage you and keep you motivated, providing you with a constant and clear understanding of how much farther you have to go.
But just as a well-defined goal can prove helpful, a poor goal can hinder your weight loss program. Goals that are too high can cause you to grow frustrated or feel let down. Likewise, goals that are too low won’t push you far enough, leaving you wanting more.
The ideal goal is somewhere in the middle. Your weight loss goal should be within reach, but should still be challenging. It has to be realistic, but not easy. In short, your goals should be SMART:
Here is an example of a healthy goal: I want to fit into an old pair of jeans. To do this, I need to lose 20 pounds. Losing just over 2 pounds per week on an Optifast weight loss program, I can achieve this in three months.
This goal is specific. It has a specific outcome – fitting into an old pair of jeans – and the goal itself is realistic. This person isn’t hoping to measure up to a magazine photo of an airbrushed model—this individual wants to be as healthy and fit as he or she has been in the past, perhaps before a pregnancy or another life event that prompted weight gain.
The goal is also realistic and attainable, accounting for steady and moderate weight loss under physician supervision. Most importantly, the goal is time bound. There is a concrete deadline to work toward, against which to measure progress on a weekly basis.
Your weight loss program is a journey like any other. As you move forward, keep your eye on your goals. They can help motivate and encourage you as you encounter obstacles along the way.
When a person is trying to lose weight, it is common to get stuck in the rut of focusing on the wrong things in their diet. Instead of getting side-tracked by habits and foods that don’t really matter, you might consider talking with a weight loss physician to learn more about the factors that will help you rapid lose weight program as quickly as possible.
Here are the two most important factors that you need to consider if you want to have success with your weight loss plan:
Eat the Right Types of Foods: Calorie counting can be exhausting, and many people find that they are constantly hungry if they are only focused on the number of calories that are consumed. When food choices are focused on “empty” calories that are missing the important nutrition that is needed for health and wellness, then you might continue feeling the hunger because your body is signaling that more nutrition is needed. On the other hand, you can choose nutrient dense foods that are high in nutrition, to be sure that you are maximizing your nutrients with each bite that is consumed.
Consistent Exercise: Focusing only on dietary changes might limit your weight loss success, and you can ramp up your results by incorporating consistent exercise into your routine. Look for ways to move your body, such as walking, running, dancing, or participating in any other type of sport or activity that you enjoy. The motion will help you burn calories and build muscle at the same time, which makes it easier for you to lose the weight and keep it off.
Even though most people know that they need to manage their diet and exercise habits if they want to lose weight, it is often difficult to maintain the consistent activities that will help you reach your weight loss goals. In order to overcome the common problems that are preventing you from losing the extra weight, you might consider talking with a weight loss professional who can help you along the way.
There are a number of benefits to consulting with a weight loss medications physician for help with your efforts. Contact us today to learn more about Optifast and how this system can help you reach the weight loss success that you desire.
The nice thing about the OPTIFAST weight loss program is that it encourages weight loss at a faster rate than you may lose weight on your own or through a non-medical diet plan.
Most Optifast weight loss plans last about 18 weeks, including an active phase of rapid weight loss followed by at least six weeks of transition, and then maintenance. While the 18 weeks may fly by fast, this is a long time to move forward without stopping and evaluating your progress along the way.
Scheduling regular appointments with your weight loss doctor can ensure that you are moving in the right direction, and will give your weight loss specialist a chance to make any changes to your weight loss program to keep your health optimal. But even at home there are ways you can track your progress and monitor how well you are doing.
Keeping a weight loss journal is shown to be one of the most effective habits one can develop when trying to lose weight. Writing down details like the foods you eat, your exercise habits and other details about your day can increase your personal accountability and help you stay on track towards reaching your weight loss goals.
Here are several tips to help you get started keeping a weight loss journal:
Get a small notebook that you can keep near you at all times.
Consider using a smartphone application like “Lose It” to log your food and exercise.
Log details about how you feel as well as what you eat.
Make entries in your weight loss journal as often as you feel comfortable.
On the Scale
The bathroom scale is one of the most widely used tools for measuring weight loss medications program. While weighing yourself can give you a clear understanding of how you are progressing towards your weight loss goal, this shouldn’t be the only method of monitoring that you turn to.
The scale can be deceiving, and stepping on it too much can grow frustrating and discouraging. Consider these tips when weighing yourself:
Only weigh yourself once a week
Keep a log of your weight level so you can track your progress overtime
Weigh yourself at the same time of the day, like first thing in the morning
Wear light clothing when weighing yourself
It is up to you to be accountable to yourself and follow your weight loss plan. The best way to know if you are working in the right direction is to monitor your success along the way.
In our modern world, we are chronically stressed out, poorly fed, over worked, and under rested. These conditions often foster poor health habits that leave us unwell and overweight. If you’ve ever tried and failed before to improve your health quality by ridding yourself of excess body fat, there are a few lifestyle adjustments that you can do to achieve better results. Here are 4 proven ways that can help:
Consistently move and exercise your body. This goes without saying. Do something, anything to get your heart rate up such as: running, swimming, cycling, hiking, etc. However, the emphasis here is on doing the exercise consistently. Duke University recently did a study and concluded that jogging 12 miles per week, or an equivalent level of weight loss exercise, is the optimum amount of movement to support your body’s loss of excess fat and to keep it off.
Eat more polyunsaturated fats (eat less saturated fats). Fats are everywhere in our food sources. This is not necessarily a bad thing, in fact, we need a certain amount of healthy fats in our diet for optimal health. The trick is to incorporate more food types that contain polyunsaturated fats and eat less foods that contain saturated fats. Polyunsaturated fats include nuts, seeds, and fish. Saturated fats, on the other hand, include butter, lard, dairy foods, meat/lunch meat, poultry, palm oil, coconut oil & products, etc.
Add more fiber into your daily diet. Fiber is found in plant foods, like fruit, leafy greens and vegetables, and whole grains. It is not as easily digested by the body, which creates two distinct advantages: 1) Fibrous foods create low calorie bulk into your diet, helping you feel less hungry. 2) They move through your system without increasing your blood sugar levels as much as other non-fibrous processed foods. This means your body secretes less insulin hormone to sweep excess sugars out of your blood stream into your muscles and fat cells. That’s a good thing.
Get adequate sleep on a regular schedule. The goal is to get 8 hours of good sleep every night. Getting less sleep than this for extended periods of time lead to conditions in your health that result in fat gain. Interestingly, it is also important to keep your sleep schedule consistent. Irregular sleeping habits can adversely affect your internal body clock causing the body to secrete excess fat storing hormones such as cortisol.
Stretching is overlooked more often than it should. Stretching can help improve the range of motion on a joint, decrease risk of injury, and improve athletic performance for those in sports.
Benefits of stretching
Stretching helps improve flexibility. It keeps your muscles healthy by increasing blood flow to them. Stretching warms up your muscles and prepares your body for the exercise routine you’re about to do. Including stretches in your warm-up helps decrease the chances that your muscles will strain or sprain during exercise.
Types of stretches
Four types of stretches are:
Dynamic stretching is when you stretch while taking a joint through a full range of motion. An example is swinging a leg up and letting it swing down and behind you. This kind of stretching is typically done before an exercise routine because it gets the body moving.
This is not to be confused with ballistic stretching. Dynamic stretching is controlled and fluid. Ballistic is erratic and jerky. This type of stretching is not typically recommended.
Static stretching is when you hold a stretch that’s challenging but not painful for about 20-30 seconds. An example is sitting down on the floor with your legs straight and reaching for your toes. This stretches the hamstrings. This kind of stretching is typically done after an exercise routine because it’s believed to decrease muscle soreness.
Passive stretching is when you have assistance from either a thing or a person to hold you in place during a stretch. An example is using a corner of a wall in your house to stretch the pectoralis (chest) muscles.
Active stretching is when you stretch a muscle while you’re actively contracting the opposing muscle. An example is sitting on the floor with your legs straight and flexing your toes towards you to stretch your calves. Here you’re contracting the front of the legs while stretching the back of the legs.
Stretches can be done before, in between sets, and/or after your workout. Make it a part of your routine for overall wellness.
· Mayo Clinic (http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931)
There are myths about fat and muscle that have been circulating for a while. They confuse and discourage people trying to lose weight because they don’t see the results they’re expecting. Below are two myths and facts that will help you understand what muscle and fat are.
Myth #1: Muscle can turn to fat (or fat can turn into muscle)
Muscle and fat are two totally different things. Technically, body fat is adipose tissue. They are necessary to help cushion and insulate the body. The problem with body fat comes in when too much calories are taken in and not exercising. Muscles are made up of connective tissues that hold muscle fibers together. Muscles atrophy (get smaller) when not used. They hypertrophy (get bigger) when used. Bottom line is that you need to use your muscles so you don’t lose them. And you need to challenge your muscles with exercise to tone or make them bigger.
Myth #2: Muscle weighs more than fat
A pound is a pound. Simply put, a pound of muscle is smaller in size than a pound of fat. So naturally, muscle will take up less space in your body than fat will. If you look at pictures of fat and muscle that weigh the same, you’ll see the difference. This myth erroneously leads many women to think that if they gain muscle they’ll bulk. That couldn’t be further from the truth. Gaining muscle helps burn more calories, prevent injury, and increase bone density. It also improves appearance and increases confidence.
When on a weight loss program, a routine that includes resistance or weight training as well as cardio will help you lose fat AND gain muscle at the same time. The muscle gain is what will help keep your metabolism going long after you stop exercising. So when you’re losing weight, your fat tissues are diminishing and your muscle tissues are getting stronger.
It feels great to lose weight and have your friends and family compliment you on your slim figure. But, it can be very disappointing to find that the pounds start creeping back on after you are done with your weight loss program. If you are using diet pills in North Jersey or any other type of weight loss program, then it is important that you put together a good transition plan to help you maintain your weight loss success!
These are some of the most common reasons why people gain weight after dieting:
1. No More Tracking
On a diet, many people are religious about tracking their information: weight, inches, calories, or anything else applicable to their weight loss program. Once the goal weight is hit, the tracking starts to decrease though, which can result in decreased awareness of the factors that contribute to weight gain. Step on the scale once a week so that you can make sure that you are maintaining your rapid weight loss goals.
2. Too Many “Cheat Days”
Just because you have met your weight loss numbers, doesn’t necessarily mean that you can start eating dessert whenever you want. Stick to the plan of only having 1 or 2 days each week when you can indulge in dessert. This plan will help you stay away from the slippery slope of eating high calorie foods every day of the week.
3. Using the Wrong Rewards
Do you use food to reward yourself for work well done? It is a good thing to celebrate your weight loss success or any other type of success in your life, but you need to make sure that you are staying away from food as a reward. Instead of indulging in a bowl of ice cream or a slice of cheesecake, buy yourself a new skirt or plan a fun activity with your family.
4. Canceling the Gym Membership
People have an easier time spending money when they are dieting, because they know that they need access to the right tools in order to meet their weight loss goals. It might be tempting to cancel your gym membership or fitness classes in order to save money, but remember that these expenses are important to help you maintain your weight loss success.
Are you interested in learning more about how you can lose the extra weight and keep it off? Contact us to talk with a weight loss physician in New Jersey.
Are you getting ready to start a new weight loss medications? Make sure that you set yourself up for success by following these four steps to achieve your weight loss goals:
Step 1: Put Together a Structured Plan
In order to meet your goals, you need to know exactly what those goals are and the actions that need to be taken to meet the goals. Write down your ultimate goal, and then break it into smaller goals that can be achieved along the way. The plan should be structured, so that you know the expectations each week.
Step 2: Be Specific About Your Diet
Setting a goal to “eat healthy” is not an effective way to lose weight, because you are missing the details that will help you to lose weight. Put together a specific plan, listing out the types of foods that you will be eating, how much you will be eating, and the frequency in which you will be eating. The easiest way to get specific with your diet is by following a program such as Optifast, because it provides you with the details that are needed for rapid and fast weight loss.
Step 3: Find an Accountability Partner
Accountability is an important aspect in weight loss, because you will have the emotional support that is needed when things start to get tough. Additionally, you will have someone to celebrate with when you achieve your weight loss goals. One of the most effective forms of accountability is by working with a weight loss coach or mentor.
Step 4: Record Your Progress
You need to recognize your effort and the successes along the way, so you should take time to record your progress. Write down the successes and struggles that you experience, because this information can be helpful in order to see that patterns that you are going through.
If you need help putting together an effective weight loss plan, then we encourage you to contact our office in New Jersey to learn more about Optifast. This weight loss program is simple to follow and it offers amazing results. Contact us today, because we want to help you achieve weight loss success!