Being on the Optifast weight loss program will help you lose weight, but making changes to your diet alone isn’t recommended for long-term weight management. To keep the weight off, you’ll have to become more active.
For all of its benefits, a treadmill isn’t a very inspirational piece of equipment. Sure, you know you can walk on it for 30 minutes to an hour at the gym, but this isn’t a workout that is easy to get excited about. A good workout isn’t limited to the confines of the gym, and not all workouts require cardio equipment and hand weights. There are ways that you can push yourself to be more active at home, at work or even on your commute. All you need is a little music.
When your favorite song comes on the radio, how easy is it to sit still? Our bodies naturally like to move and sway with catchy tunes. Create a good playlist and you might find yourself tapping your foot and pulsing your shoulders for hours as you work, drive or take care of things around the house.
Why not let your desire to dance drive your desire to lose weight? Dancing can be a great aerobic workout that can also help tone muscles and even build strength.
Take your dancing shoes to the next level by trying out some of these fun fitness dancing techniques:
- Zumba: An up-tempo dance class that uses hip-hop and Latin-inspired elements, this can be a pretty intense workout. Classes are led by a zumba instructor who goes through the motions and encourages everyone in the room to keep up.
- Swing: Swing dance incorporates a lot of balancing and jumping techniques, which are sure to get you sweating. A lot of swing classes encourage partners. So, try finding a friend who is interested in learning to swing dance with you.
- Belly dancing: Many people think of belly dancing as simply moving your hips back and forth. But, there is a lot more to it than that. This is an especially great abdominal workout.
Other popular styles of dance include ballet, tap and ballroom dancing, all of which are quality workouts, as well. There are hundreds of dance studios in New Jersey. Find one that works for your experience level and give it a shot.
Of course, you don’t need to take a dance class to get the benefits of this type of workout. Clear a space in your living room, put on the radio and start dancing. Chances are that this will put a smile on your face, as well as help you burn some more calories.
Tips for Planning Healthy Meals for Your Family
As a parent, it is your responsibility to make sure that you are teaching your kids about healthy eating habits with some weight loss tips. Some parents make the mistake of setting weight loss goals for their own meals. They fail to serve healthy options to their kids. Here are a few weight loss tips that you can improve the nutrition of your family meals to help your kids be healthier:
Sneak Vegetables into Recipes
There are many ways that you can add pureed vegetables into the recipes that you are serving your family. Look for kid’s recipes that include vegetables and other healthy ingredients, and you will be able to boost their nutrition and they won’t know the difference! For example, pureed squash can be added into macaroni and cheese. You can toss in a handful of spinach into the blender when you are making a blueberry smoothie.
Involve Your Kids in the Meal Planning
Kids are more likely to eat food when they are involved in the decision making process. Also ask them to follow some weight loss tips. Give them a choice between different types of fruits and vegetables, and allow them to choose the way the foods are prepared and served. It can also be beneficial to have the child in the kitchen, helping with the food preparation.
Continue Introducing New Foods
Even if your child turns away a certain type of food when they try it for the first time, it doesn’t necessarily mean that they will never like that food. Try offering the same vegetables in different situations.
Set a Good Example
One of the best thing you can do as a parent is to set the right example for your child. You can’t expect your family to eat healthy meals if you are eating junk food all the time! Make a commitment to lose the excess weight and improve your health habits. You will be showing your kids what it looks like to take care of yourself. Contact us today for more information about weight loss in New Jersey. We will help you reach your weight loss goals.
Medical weight loss programs are the effective way of getting rid of the excess weight and achieve the body that you desire, but there are a few things that might prevent you from achieving your weight loss goals. One thing that many dieters struggle with is emotional eating, because it can be difficult to stick to your plan if you are dealing with unhealthy cravings.
As you talk with your New Jersey weight loss consultant, you can begin to apply a few specific strategies to help you overcome emotional eating. Here are a few strategies that you can use:
Often, emotional eating happens because you are bored. Sometimes you don’t want to deal with the feeling and emotions that are coming up. Instead of opening the fridge or digging through the cupboards for a snack, find another activity to enjoy instead. For example, read a book, go for a walk, or call a friend to catch up. Do something that will keep your hands busy, so that you aren’t eating at the same time.
Document Your Emotions
When those emotions begin to surface, the best thing that you can do is to document the way you are feeling. Once those emotions are validated, it becomes easier to move forward. It can be beneficial to keep a diet journal. It is used to write down your feelings, and then record the strategies. The strategies are those which you used to successfully overcome the cravings.
Exercise to Boost Your Endorphins
Endorphins are a great way to overcome feelings of sadness or hopelessness. It means that exercise can help you to get over emotional eating habits. If you are tempted to binge because of emotional eating, try exercising instead. Also, consider implementing a regular exercise habit as a preventative measure against emotional eating.
These strategies are an effective way to lose weight, especially when they are combined with a rapid and safe weight loss strategy, such as Optifast. To learn more about how you can lose weight and feel great, contact us today!
Dr Anjana Chhabra
The Optifast weight loss program can be a valuable learning experience that can set you up for long-term weight loss success. Together with the support of your medical weight loss doctor, the Optifast weight loss programs creates an experience that highlights the fundamental aspects of successful weight loss, and can show you how you can transition to a healthier way of life by making simple changes.
There are four fundamental aspects of weight loss, and they are:
Optifast weight loss programs gives you a chance to step away from your regular routine and evaluate what changes may be helpful in your life.
Changing Your Attitude
Your attitude refers to your overall values and the commitment you are making to yourself and to your weight loss program. This means:
- Taking ownership of the choices you make
- Knowing your limits and accepting those boundaries
- Being willing to persevere through temporary discomfort
- Evaluating the consequences of your actions and making choices that will help you reach your goal
You have a choice to look at everything you do with a positive attitude. Doing so can help you stay on track during your Optifast diet program.
The Optifast products will help you take control of your diet, freeing up the mental energy to evaluate your current fitness level and exercise habits. As a general guideline, try to exercise for at least 30 minutes five days a week. This adds up to 2.5 hours of exercise every week. The more exercise you can fit in, the more calories you’ll burn and the faster you’ll lose weight with these weight loss programs.
Make changes to your exercise habits by:
- Increasing your incidental activity, which includes movements you do at work or home that are not fitness related, but still burn calories (like walking)
- Meet with a personal trainer to learn proper fitness techniques so you can avoid injury
- Find a friend, co-worker or family member who is interested in working out more as well and become gym partners
The Optifast rapid weight loss products are nutritionally complete, helping you to get as many nutrients as possible in a low-calorie diet. Using the products will help you lose weight, but learning from the products can help you maintain weight loss, as well.
The Optifast products can teach you several things about proper nutrition habits, including:
- How to eat smaller portion sizes
- The benefits of eating multiple small meals every day
- What it feels like to be full without overeating
- How maximizing nutrient intake helps control hunger
- What times of day your body grows hungriest
One thing that many people report learning during the Optifast program is that hunger is often mental. Everyone grows hungry, but often our hunger signals become crossed with mental cues to eat. Things like emotional eating, social cues to eat and eating out of boredom are often addressed during the OPTIFAST program.
The Optifast weight loss program is a great tool in gaining control over your diet. Using the Optifast diet products under the guidance of your weight loss doctor can help you lose weight more effectively than diet and exercise on their own.
When it comes to portion sizes, America’s cups are quite literally running over. Value-meals are supersized, homemade meals are rare and sodas are looked at as an energy boosting alternative to water.
While your dietary choices will have to undergo their own set of changes during your medical weight loss program in Hackensack, portion sizes are another aspect of your new diet and lifestyle that you should be conscientious of.
Portion sizes are out of control. There are many people who overeat routinely, often times without any awareness that they are overindulging in their meal or snack. Plates and bowls are larger to accommodate our growing appetite, while pre-packaged foods are stuffed into larger containers so that we can get more for our money, helping us to feel fiscally responsible as we mindlessly munch on multiple servings of potato chips, cookies or whatever else we find in the vending machine.
Learning to Manage Portion Sizes
Portions are dictated by the food manufacturer in conjunction with the FDA. A recommended portion size refers to how much of an item it is suggested you eat at one time. Often, the serving sizes that we help ourselves to—as well as those we are served up at restaurants—are significantly larger than what we should be eating.
Consider the recommended serving size of these popular food items:
- Beef: One serving of lean beef is three ounces. This is about the size of a deck of cards. Many restaurants serve up burgers and steaks that are anywhere between six and sixteen ounces.
- Bagel: A properly sized bagel is the size of a can of tuna, or about 3-4 inches in diameter. Many bagels at artisan shops are about twice that size, which means one bagel is really two servings.
- Butter: Restaurants serve up small bowls of butter for bread, but one serving of butter should be just one tablespoon. This is the size of a poker chip.
- Burrito: This popular restaurant dish is often featured by restaurants for its large size. Burritos are loaded to the brim until they take up the whole plate, and then they are topped with cheese to-boot. One appropriately sized burrito should be the size of a checkbook.
There are several medical weight loss programs you can take to start managing your portion sizes. Start reading nutrition labels to learn more about what a recommended portion is, and measure your food out appropriately before digging in. When you do serve meals at home, use smaller plates and glasses so you can control how much you consume. And while out to eat, try asking for a to-go box right from the start and pack away half of your meal before you have a chance to eat more than you intended. By becoming aware of your portion sizes, you will be one step closer to your weight loss and wellness goals.
We all know how to walk—one foot in front of the other, etc. It’s a simple, relaxing and effective way to exercise. During medical weight loss programs, walking is a great way to stay in shape and continue to work towards your weight loss goals. But following the same walking routine day after day can be boring. Sure, you can try different routes, but then what? Try mixing it up! There are different types of walking and various activities you can include to help keep your exercise routine fresh and fun.
Different Types of Walking for Exercise
- Lifestyle walking. This is what you’ve probably been doing. This is your basic leisurely walking where you can take your time and move at your own pace.
- Fitness walking. This is meant to get your heart pumping. You’re not quite jogging, but you’re briskly walking with a more accelerated pace.
- Power walking. This is a step up from fitness walking. You’re picking up the pace and taking shorter steps. Try adding small hand weights.
- Ski walking. This is also called Nordic walking and requires that you walk with ski poles and take long strides.
- Geocaching. Geocaching is when you use a GPS to find an item or a “geocache” that someone has hidden. By adding this into your walking routine you will deviate from your usual path and have fun searching.
- Walking groups. Some people prefer to have company during their walking routine. Joining a local walking group gives you an opportunity to meet new people while keeping up with your daily exercise.
- Online walking programs. Different websites and apps offer different programs centered on walking and fitness. The Webwalking USA walking program lets you track your distance as if you were walking across America. Another program tracks your distance as if you had to walk across the UK to defuse a bomb.
Find a walking routine that works for you and stick to it. Don’t be embarrassed to try something different. During your medical weight loss program, you want to make sure that you are keeping up with enough physical activity to continue to work towards your weight loss goals. And you can do that just by walking. You can get creative and inventive without doing anything too strenuous. Work at your own pace and find a routine that best works for you and your weight loss and lifestyle goals.
Have you ever been sitting in front of the television with a snack, and before you know it, the entire snack is gone and you don’t even remember eating it? You might still feel that tinge of hunger, so you get up, grab another snack and sit back down in front of the television to repeat the same thing. This isn’t uncommon. Most people experience this form of “mindless” eating, where you become unaware of what and how much you’re eating. This type of eating can be quite detrimental to your weight loss efforts, but the good news is that you can learn to manage this type of behavior by practicing mindful eating.
Strategies for Eating Mindfully
Mindful eating is the art of being completely aware of not only what you’re eating, but why and how you’re eating it.
- What you eat: Particularly if you’re on a meal replacement plan, such as Optifast weight loss, you learn to be cognizant of what you’re eating at every meal, and the reason for eating it. You’re eating food for nutrition, so you’re choosing foods according.
- Why you eat: Are you physically hungry, or do you only think you’re hungry because you’re bored or stressed? Mindful eating suggests that you only eat when you’re hungry, and learn to know when you would normally succumb to emotional eating.
- How you eat: Many people eat quickly, especially if they’re eating mindlessly. Slow down. Try to take at least twenty minutes to finish a meal. As well, rid yourself of distractions during meal time. This includes television, computers and books. They’ll still be there when you’ve finished your meal.
Benefits of Mindful Eating
Mindful eating can positively affect your weight loss in many ways, including:
- Allowing you to realize when you’re full sooner.
- Improved digestion from slowed down eating.
- Makes meals more pleasurable since you get a chance to enjoy each and every bite.
- Allows you to be satisfied with less food. Since you’ll likely feel full earlier in the meal, you’re less likely to overeat.
During your OPTIFAST weight loss program in New Jersey, say “good-bye!” to the soda.
Soda has gotten a pretty bad reputation over the past couple of years. What started as a sweet treat for children and adults to enjoy occasionally is now a staple of the American diet. The carbonated, sugar-packed beverage is easily found anywhere in the country. Food stores, restaurants, cafés, toy stores and gas stations sell soda by the liter to anyone willing to drink it.
Drinking soda can severely interfere with your ability to lose weight, even during an optifast weight loss program. The beverage is high in calories, loaded with sugar and doesn’t do a darn thing to fill you up. The result is an overabundance of empty calories that are going to give you a brief boost of energy before causing you to crash, ultimately driving you to consume more soda.
Soda and your Weight
Losing weight will require you to consume fewer calories than you are able to burn through physical activity. Soda is a high calorie beverage that lacks all nutritional benefit. The calories and sugar consumed while you down a bottle of soda doesn’t help your body in any way and won’t help you resist hunger. They serve you no nutritional purpose, but could be drastically impacting your ability to lose weight.
Aside from impacting your weight loss efforts, soda is bad for your dental health, can decrease the strength of your bones and is even linked to chronic kidney disease. Drinking soda is associated with an increased risk for many obesity-related diseases, including type 2 diabetes, heart disease and osteoporosis.
Unfortunately diet soda isn’t much better than the regular stuff. While the diet drinks are low in calories, they are heavy in artificial sweeteners that have been linked by several studies to increased appetites and impeded weight loss efforts.
Ultimately, soda is a poor choice for your health—especially as you are hoping to lose weight. To easily cut several hundred (or even a thousand!) calories out of your daily diet try switching to water instead of soda. No-calorie beverages like water, black coffee and unsweetened tea are great beverage choices for your weight loss program. For more advice on what you should be consuming as you lose weight consult with your weight loss doctor.
Food is the sustenance of life. Your body requires nutrients to thrive, and we get those nutrients through our diets. However, your body only requires so much food before it is satisfied. When you eat too much, most excess nutrients are discarded as waste while some are put into storage, waiting for the chance to be used as energy at a future date.
Overeating is the practice of eating too much, often despite lack of hunger. A collection of habits may contribute to overeating, such as large portions or a late-night desire to snack. Overeating may happen in a moment, such as during a large meal that you choose to finish even though you already feel full. Or, you may overeat gradually by constantly snacking or grazing on foods that you come across throughout the day (think: office donuts, leftovers or your hidden candy drawer).
Following your Optifast weight loss program, taking steps to prevent overeating can help you manage your weight loss long-term.
The Causes of Overeating
Overeating is a common issue throughout the United States, where food is readily available in abundance. However, convenience isn’t the necessarily the culprit. This is a complex issue that has deep roots in emotional behavior and the psyche. To understand your habit of overeating is to learn something more about yourself.
Many people are prompted to overeating by triggers. These are environmental, social and emotional cues that initiate a desire to eat.
Common triggers include:
- Stress, anxiety and depression
- Buffet lines, pot lucks and large restaurant meals
- Snacks available at home, at a party or in the office lounge
Defending Against Overeating
To stop overeating, you have to first become more aware of your personal eating habits. Start keeping a log of the foods you eat, including every snack, meal and small bite that you have throughout the day. In doing this, it is not uncommon to realize that you often eat throughout the day without really thinking about it.
This is called mindless eating, and it is one of the leading causes of overeating—especially when combined with common trigger situations like those outlined above.
During your Optifast program, you’ll be given strict dietary guidelines that will prevent you from overeating. Keep those guidelines in mind as you transition back to a conventional diet. Schedule your meals at intervals that coincide with your hunger, and always have your next snack or meal planned out so that in a moment of hunger you aren’t faced with the chance to overeat.
I came to Institute for Weight Management in June 2006, feeling like my weight had gone out of control. I could not lose the 50+ lbs I needed to lose with a regular diet, though I tried for months. Unfortunately, I would lose 5-10 lbs, only to gain it back. Before I began the program I met with Dr. Chhabra , and felt that I finally came to the right place. Dr. Chhabra, Susan and the staff at the Institute for Weight Management have offered a tremendous amount of personalized help and support through the entire process. Support is critical to anyone struggling with weight issues.
It’s clear that this is an office which understands the individualized needs of those coming through the program. Also they make every effort to discuss and monitor your progress along the way to accommodate any special needs or problems that may arise. They also encourage you to think and plan past the initial weight-loss phase.
Till now, I have been able to lose close to 60 lbs, and even continue to lose. I am going back to food from a full-optifast program. I have been able to cut my cholesterol medication to a very small amount. Recently, I had my yearly physical which showed tremendous improvement in my overall numbers since last year. I had sleep apnea and used to have to use a CPAP machine which, I haven’t used that for months. I have renewed energy to do so much more than I was able to do 6 months ago.
Dr. Chhabra made it clear to me at the start that Optifast would be an effective tool to help me get the weight off – which it has – but that I would have to make changes in the long run to keep the weight off. It does not end here with losing the weight – the staff here is dedicated to helping patients not only lose the weight, but to develop a plan for keeping it off. They offer a weekly support group, which has really helped me to keep focused and on track, even at times that I feel challenged – all of this makes a tremendous difference. I know I can keep coming even after I reach my ideal weight, and that’s a big help.