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.
During your medical weight loss program in New Jersey you’ll be focusing on making positive lifestyle changes including dietary changes and implanting an exercise routine into your weekly schedule. Exercise isn’t always the easiest transition to commit to, however your weight loss doctor will work with you to determine the best exercise option to suit your individual needs. One beneficial activity for weight loss is yoga. Yoga is a low-impact activity, meaning that it is generally low intensity and doesn’t put added strain or pressure on your joints. Yoga is a fun, relaxing way to incorporate exercise into your routine without over exerting yourself.
What is Yoga?
Yoga is a practice that focuses on the mind-body connection. Yoga is a meditative practice that includes physical postures, breathing techniques and meditation or relaxation. Yoga is a relaxing form of exercise that allows you to focus on your mind while working on your body.
Benefits of Yoga during Medical Weight Loss
. Benefits of yoga include:
Increased muscle strength
Improved respiration and energy
Cardio and circulatory health
Management of chronic conditions
Getting Started with Yoga during Medical Weight Loss
Before you begin any exercise program, you’ll want to consult your weight loss doctor to ensure that the program will be safe and effective for your weight loss journey. Then, you’ll want to decide which form of yoga is best for you. There are many different yoga classes available that present different styles of the exercise. Some common forms of yoga are:
Kundalini. During this yoga practice you will flow from one pose to the next. You will be constantly moving and the poses will be invigorating. This yoga strives to awaken your energy and push it upward through your body.
Ashtanga. Ashtanga moves from pose to pose. As you move through the poses, their intensity and difficulty will increase. These classes are great for getting your heart rate pumping.
Bikram. During a bikram yoga session you will be in a room that is heated to 105 degrees with 40 percent humidity. It will consist of about 26 yoga poses, repeated twice with a focus on alignment and posture.
Hatha. Hatha is very popular and encompasses several types of yoga all at once. It is relaxing and perfect for de-stressing after a long day.
Yoga can be a great way to begin exercising. During rapid weight loss program, you want to be happy as well as healthy, so it is important to find a form of exercise that you can truly enjoy. Since it focuses on body and mind, yoga is a beneficial exercise option for anyone looking to improve their overall wellness.
There is an old saying that confidence is something people are born with. This just isn’t true. Self-confidence is something that has to be nurtured and cared for. It stems out of underlying appreciation for yourself, and the acknowledgement that you deserve positive things to happen in your life.
Unfortunately, confidence is something that many people lack; and this may affect you negatively during your medical weight loss program. As you follow your Optifast weight loss new jersey plan, take time to consider your self-perception, and think of ways that you can be more encouraging towards yourself.
What is Self-Confidence?
To have self-confidence is to possess a sense of control concerning yourself and your actions. By acknowledging your own control over any given situation, you can reduce your anxiety and feel more at ease in different settings.
Self-confidence is not a form of pride or narcissism. It isn’t the belief that you are better than anyone else, and it is totally possible to be confident in yourself and to also be a humble and gracious person. When you are confident in yourself, you acknowledge that you can do something. You know that you can achieve your goal. You know that you can be trusted. You know that you are the woman or man for the job. You know, because you know you. You’ve got this.
How to Build Confidence
Building confidence in yourself takes time, but it starts with the recognition that you have positive things going for yourself, and that you can achieve what you set out to accomplish.
This is important to understand as you try to lose weight. Without confidence in your ability to reach your weight loss goal, what is going to push you to succeed?
Here are a few steps to help you become more confident in who you are:
Acknowledge your personal strengths and weaknesses and accept them as part of who you are.
Spend time with positive people who make you feel better about yourself.
Stop engaging in negative self-talk. Say nice things about yourself and don’t tear yourself down at every opportunity.
Increase your level of independence. While others can support you along your journey, you control your destiny. Embrace that independence.
If you don’t believe that you can reach your goal, no amount of encouragement will make a difference in your life. Following the “OPTIFAST RAPID WEIGHT LOSS” diet will often help you lose weight, but it will then be up to you to make the dietary choices necessary for long-term weight management. Without a good dose of self-confidence, this can be tough to handle. While others can create a beneficial support network around you, it is up to you to lead by example and become a source of support for yourself, first.
How long do you spend driving to and from work every day—thirty minutes to an hour or more? Your long commute could be detrimental for your efforts towards medical weight loss in New Jersey. New research from Brown University found that for every hour spent each day commuting, the average person has 16.1 percent less time for exercise, 30.6 percent less time for sleep, 5.8 percent less time to eat as a family and 4.1 percent less time to prepare food. Sacrificing time for healthy behaviors like the ones above could put your waistline at a disadvantage.
The bottom line is that the longer you spend driving to and from the office, the less likely you may be to exercise, making you prone to weight gain. Long commutes can even impact your blood pressure and cardiorespiratory fitness levels.
This study published in the American Journal of Preventive Medicine was based on data from approximately 4,300 adults in Texas whose jobs required a commute of some kind. Researchers found that participants with the longest commutes had a higher body-mass index, higher blood pressure levels and a reduced likelihood to exercise when compared to participants with short commutes.
Specifically, researchers concluded that commutes of 10 miles or more were linked to increased blood pressure levels, while commutes of more than 15 miles were linked to increased odds of obesity. What’s more, these health trends didn’t just disappear after researchers factored in time spent exercising, leading them to believe there is something about the commute itself that harms cardiovascular health.
You can’t just quit your job—so what can long commuters do to improve their health?
Though losing rapid weight loss is important during your medical weight loss program, quitting your job may not be a reasonable solution. Instead, long commuters should find creative ways to build physical fitness into their daily lives despite their short or long commutes.
Ultimately, your weight loss results are up to you, so take matters into your own hands if you’re dealing with a long commute. Here are some ways to build fitness into your day:
Find any excuse to walk more—even at work. Instead of emailing a quick question to a coworker who sits across your office, stand up and physically walk to their desk to get your answer. If you have to travel on the elevator to get to your office, try taking the stairs instead for a couple days each week.
Talk with your boss about physical activity breaks. See if you can implement a walking meeting policy that will get you and your co-workers up and moving instead of sitting around a table during discussions.
If possible, drive a certain distance to your work and then park your car close by your office. This way you can walk the rest of the way to your building and get in at least 10 minutes of exercise in the morning and when you leave the office in the afternoon.
Even after a long exhausting day at work, don’t let exercise intimidate you. Whether you work out for thirty minutes straight or break that into three 10-minute sessions, every little bit helps.
Whether it’s an unexpected bill in the mail, months of rain or stress over health issues, negativity can sap your strength and energy, not to mention your joy. Frequent bursts of negative energy can make weight loss programs an even more difficult task. Worry drains you of the ability to appreciate the small gifts life graces you with on a regular basis. Once you succumb to the pressure and climb on the merry-go-round of negativity, it begins to spin faster and faster until you feel as though you will never get off of it.
You have the power to push away the negativity. As the world begins to weigh down upon you, take a moment to appreciate the smaller things in life. If you are upset after an argument with your boss, take a moment to look out the window. Simply appreciating a flower swaying in the wind, or a seagull that is flying by can alter your outlook on the world.
Focusing on small joys can be an oversimplification of the on-going activity in the brain. Brain scientists report that a person’s thoughts, whether positive or negative, program their neurons to think in certain ways. In other words, once an individual focuses on a subject, he tends to continue to think about that topic in the same way, which eventually colors his overall view of life. So, by thinking about things that make you happy, you may very well be able to make yourself feel happier!
A grumbling belly isn’t the only thing that can lead us to the kitchen. When you’ve had a stressful day or are coping with negative emotions like sadness, anger, fear or even boredom, it can lead to a bout of emotional eating that slows down your weight loss in New Jersey with extra calories and a motivation hindered by the guilt that follows.
Emotional eating is a common issue among those trying to lose weight and can be a barrier between you and your goals. Fortunately, emotional eating is just a habit—and like the many bad habits you’re working hard to leave behind you during your medical weight loss program, emotional eating is a cycle that can be broken.
The first step in ending emotional eating is to recognize it. Emotional hunger differs from physical hunger in several key ways:
It doesn’t wait. True hunger sets in gradually, giving you time to satisfy it. Emotional hunger can come on in an instant and will demand satisfaction right now.
It isn’t open-minded. True hunger will be satisfied with a variety of different options. Emotional hunger will only be satisfied with the specific comfort food you crave.
It won’t get full. True hunger will end when your stomach is full. Emotional hunger can make you eat past fullness.
When you recognize emotional hunger, there are many ways to prevent it from turning into a full-blown bout of emotional eating. Start by:
Determining the cause. How do you feel and what made you feel that way? Specific situations and emotions may be more likely than others to cause you to eat emotionally—these are your “triggers,” and finding them can help you stop emotional eating in its tracks. If you’re having trouble pinpointing your triggers, it can help to keep a food diary that tracks your emotional state alongside your eating habits.
Addressing the cause. Once you know what emotion has caused emotional hunger, find a proactive way to deal with it that doesn’t involve food. Feeling angry? Vent some aggression with a strenuous workout. Lonely or depressed? Call a trusted family member or friend. Bored? Throw yourself into an engaging hobby, movie or book. Try to come up with a healthy plan to deal with each trigger of your emotional eating.
Frequent bouts of emotional eating can make it hard to keep up progress with rapid weight loss in New Jersey, but there are many ways to overcome them during your program. What else has helped you put an end to emotional eating for weight loss in New Jersey? Share your strategies with us in the comments below!