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.
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.
Whatever you wish to accomplish in life, there are three fundamental steps you’ll have to take to get there.
- Set your goals
- Make a plan
- Monitor your progress as you set those plans in motion
At the onset of your Optifast weight loss program you and your weight loss doctor will make a realistic goal that you can work towards.
How to Monitor Optifast Weight Loss
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.
Optifast Weight Loss
Family dynamics will have a large influence on your eating habits throughout the course of your life. The problem is that not everyone comes from a particularly healthy family. Moms and Dads have their own struggles with eating behaviors that they too often pass down to their kids—something you may be familiar with if you are a parent now, yourself.
Many people struggle with learned behaviors from childhood that make it difficult to lose weight. These might include:
- Snacking habits
- Food preferences
- Portion sizes
- Meal times
- Produce variety
- Cooking habits and interests
The Optifast weight loss New Jersey program presents you with an opportunity to re-evaluate your existing eating behaviors and develop healthier dietary habits that will help you maintain your weight loss long-term. This can help you to develop a healthier relationship with food, and give you the tools to become a positive example within your own family.
Correcting Poor Eating Habits
As the saying goes, “old habits die hard.” This is especially true when it comes to eating habits, as hunger can make it challenging to think clearly and make healthy choices.
Correcting negative eating habits is a two-step process. First, you have to identify what habits should be changed. Examples of negative eating behaviors include:
- Tendency to clear your plate, despite oversized portions
- Habit of eating when you are not physically hungry, as a result of stress, social pressure or other reasons
- Consumption of high-calorie beverages
- Poor snacking habits
- Tendency to skip meals
Once identified, replace those poor habits with healthier behaviors. Simply stopping a habit is difficult. Replacing a negative behavior with something positive can make the adjustment easier. This may include:
- Purchasing Tupperware to make storing leftovers easier
- Filling your home and office with healthy snacks that will encourage you to make healthier choices
- Choosing to drink water instead of caloric beverages
- Having small, ready-to-go meals like the OPTIFAST weight loss products nearby, so you aren’t pressured to skip a meal
The Optifast weight loss program provides you with a chance to step away from your existing eating habits and conduct a dietary overhaul as you lose weight. While following the meal replacement diet, think about the ways your current dietary style is influencing your health, as well as that of your family. Use the tools you gain during your OPTIFAST program to make lasting changes to your lifestyle.
Many people who are struggling with unwanted belly fat and obesity search for a diet plan that will have beneficial weight loss along with long term results to help avoid yo-yo type dieting. One such medical weight loss plan is the OPTIFAST Weight Loss program.
The Optifast plan is what is known as a very low calorie diet plan. The average daily calorie intake in this diet plan is about eight hundred calories per day. While most diet plans range between twelve hundred and fifteen hundred calories per day.
Optifast Weight Loss diet plan
The Optifast Weight Loss diet plan is beneficial in helping lose belly fat quickly through meal replacements such as soups, shakes and bars. This plan has the benefit of quick weight loss during a period of twenty two to twenty six weeks. Towards the latter part of the plan, participants will work regular meals back into their diet. This is done to allow a transition back to a normal long term diet solution. For people considering weight loss surgery, OPTIFAST also provides a powdered drink tailored for those patients.
Professional counseling is available through the plan. It will assist with receiving plan meals as well as adjustments to the participant’s lifestyle. This capitalizes the weight loss and lose belly fat. As like weight loss plan, the OPTIFAST Weight Loss plan incorporates healthy exercise into a daily routine.
Some diet plans that rely on very low calories to lose belly fat may have some adverse side effects, such as gallstones, as well as changes in bowel regularity and fatigue. If these symptoms occur, the medical staff supervising the diet plan may be able to adjust the diet plan accordingly.
There are many medical weight loss plans available. The Optifast Weight Loss plan provides an option for many people who have not had the results they needed from other plans.
Self-control refers to the level of restraint you hold over your own impulses, thoughts and behaviors. When it comes to weight loss programs, there are many who claim they have little to no self-control. This most often comes out in the form of unhealthy eating habits, like:
- Binge eating
- Oversized portions
- Emotional eating
- Poor snacking habits
- Eating from social pressure
As much as you may disagree, somewhere in you is the power to stay in control and triumph over obstacles like these. To take advantage of that control, you may have to change your perception. How you perceive who and what controls your life will influence your weight loss efforts.
Locus of Control
There are two ways that people look at their personal level of control. Actions are either internalized, which focuses blame and responsibility onto the person, or externalized, which directs responsibility outwards.
These are known as your locus of control. During your OPTIFAST weight loss programs, it may benefit you to start evaluating how you assign blame for events that happen in your life and consider ways that you can accept personal responsibility and maintain control. The process of shifting your sense of control often refers to as empowerment.
Where is your control and weight loss programs?
There are several signs that will commonly indicate if a person holds his or her control internally or externally.
An external locus of control often evokes:
- Feelings of victimization
- Passive compliance with life events
- Feelings of frustration, helplessness and stress with events
- Habit of blaming others and outside actions for events in your life
An internal locus of control is associates with a high sense of personal responsibility and accountability and links with increased levels of mental well-being.
During the weight loss program, empower yourself to take charge and remain accountable for your choices. When you shift your locus of control to be more internal, you’ll start realizing the actions you can take to change the course of your behavior.
Increasing your activity level during your weight loss Programs can help you with your weight loss efforts. Maintaining an active lifestyle as you reach the end of your OPTIFAST weight loss program and transition back to a traditional diet may help you maintain a healthier weight level.
The American Heart Association promotes the idea that every adult should engage in 30 minutes of physical activity daily. They particularly encourage low-impact cardiovascular activities like walking. Being physically active is associated with a collection of health benefits, including:
- Reduced risk of heart disease
- Improved blood circulation
Physical activity is classified as any form of movement or exercise. An exercise that causes you to engage your muscles and ultimately burn calories. While 30 minutes is a great number to aim for daily. There is no rule that says you have to exercise for 30 consecutive minutes. For many people, fitting in a 30-minute workout every day is challenging from both a physical and time-management perspective.
Weight Loss Programs
If you can make it to the gym for 30 minutes every day, then keep it up! If for some reason that doesn’t work out, then you’ll want to find other ways to reach your 30-minute activity goal.
Every step adds up in weight loss programs. Engaging in short two-minute activities can help you in weight loss programs. Here are a few activities that you can try at home, at work or on-the-go:
- Deliver messages on foot: When possible, skip sending IMs or short emails at the office and stand up and walk to the next department instead.
- Find a water fountain: Keep a glass of water on your desk and when you need a refill, walk to the water fountain on the next floor.
- Park in the back: Save time, frustration and even some gas money by parking the car in the back of the lot and taking the opportunity to walk a bit more.
- Skip the elevator: If there are too many flights of stairs up to your office, get off the elevator a floor early.
- Take walking breaks: When you need a moment away from the computer screen, take a step outside and stretch your legs.
Consider how these simple two-minute activity ideas can apply to your own workspace or home-life. To build your activity level even more, consider wearing a pedometer and challenge yourself to take more steps every day.
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 and can be trusted. You know that you are the woman or man for the job.
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 for Optifast weight loss.
Optifast Weight Loss
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 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.
A lot of people focus on the way their body looks as they lose weight, and for good reason. The size of your waist line may change dramatically as you follow your OPTIFAST program new jersey, and this is something that people will notice about you. However, that isn’t the only change you can look forward to.
Losing weight can change you inside and out. As you lose weight your risk of developing heart disease decreases. In addition to these benefits, your brain may actually feel a little boost.
Eating a nutrient rich diet, being active and getting plenty of sleep every night are shown to improve brain power. Sticking with the OPTIFAST program and following your weight loss doctor’s lifestyle guidelines of being active and getting plenty of rest may just help you be able to think a bit clearer in due time.
How to Build Brain Power
As you work towards achieving a healthier and slimmer body with Optifast weight loss program, it is important to focus on achieving an overall healthier state—meaning your mind as well as your body.
Physical exercise is a huge component of weight loss. As you work through your daily routine and let stress work away at your nerves it is important to take a step back and help your brain maintain its power.
Here are a few simple tips to help rejuvenate your mind and achieve a state of mind and body wellness:
Taking a painting or sculpture class is a great way to use your brain and stimulate your creativity and imagination. By using your hands and stimulating your “right” brain you can enhance your visual memory. Taking an art class is also a great way to meet new people with similar interests as you.
Keep-Up with the Jones’s
From an intellectual standpoint that is. By reading the newspaper every day you will force your brain to retain information from the previous day and process stories as they develop overtime. Reading books is great for your mind as well. Plus, the newspaper offers a bunch of fun games that you can do to challenge your mind.
Find Culinary Inspiration
Many people begin to fall into a dietary rut as they work towards losing weight. While you may be avoiding certain foods to help your waist line, there are plenty of healthy options out there. Speak to your weight loss doctor about different foods you can incorporate into your diet plan and get creative in the kitchen.
As you can see, making healthy changes throughout your lifestyle can have a positive influence on your overall health and wellbeing. Let weight loss be the catalyst for positive change in your life. Take healthy steps like these to begin experiencing mental and physical wellbeing as you reach your weight loss goal.
Joining together for food and drink is one of the most fundamental aspects of human interaction. We crave socialization and friendship almost as we crave foods. We meet with friends and family members to find support and encouragement, to laugh and to cry, and to feel connected with another person for at least a short amount of time. During your Optifast Program, the support and encouragement of your friends and family members can be a great asset as you lose weight. But meeting for food and drinks becomes a challenge when you’ve committed to a full-meal replacement diet.
The average length of our Optifast program is 18 weeks, with potential to go longer. The thought that you can go four months without sitting down to eat with any friends or family members might be a bit far-fetched. As time goes on you’ll be faced with family meals at home, with special occasions and with invitations to see friends.
Eating at Home
During your weight loss program, your home can either become a haven of encouragement or mine-field of temptations. It all depends on what you put in it.
Talk with your family members about your weight loss goals and explain to them how your OPTIFAST plan will work. Then, come up with a plan together that can keep everyone happy and satisfied as you focus on improving your health.
Here are a few tips for a healthier home during your Optifast program:
- Be aware of your greatest weaknesses and keep your home clear of snacks that will be difficult to avoid.
- Ask family members not to leave food sitting out in the kitchen. Think: Out of sight, out of mind.
- After dinner, pack leftovers into serving-size Tupperware for other members of your family to eat.
- When you sit down with your family, have an OPITFAST meal prepared for yourself.
A 2011 survey found that the average American dines out between four and five times a week. Between breakfast, lunch and dinner, this adds up to just over 20 percent of our weekly meals.
Of course, not all of these meals out are social events. Time crunches and busy schedules cause many people to start perusing menus to have an easy meal. During the OPTIFAST program, this type of dining out can be easily avoided as the meal replacements are quick and easy to prepare. Dining out with friends or family may be more difficult to avoid.
Consider ways that you can avoid temptations at restaurants and stick to your OPTIFAST plan:
- Call a restaurant ahead of time and find out their policy on meal replacements. Many restaurants will permit someone who is part of a larger party to bring their own meal replacement into their establishment.
- If you do not feel comfortable eating your Optifast product in front of company, then eat beforehand. When you arrive at the restaurant, order a glass of water and decline tastes of other people’s food.
- Don’t even open the menu. The longer you think about other foods, the more likely you are to break from your Optifast plan.
- If possible, try changing dinner plans to after dinner plans. Meet at a café where you can have a cup of tea or a black cup of coffee.
Don’t sit down at a table without a plan in place concerning what you are going to eat, when, and how much of it. Whether you are eating at home or dining out with friends, try being open about your rapid weight loss goals. You may find that dining together is a great way to get support from your loved ones as you stick to your weight loss plan.