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.
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 our Optifast weight loss new jersey plan (medical weight loss program), 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, can be trusted and you are the right 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.
Medical Weight Loss Program
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 (medical weight loss program) 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.
As you go about you workout program or weight loss programs, one thing that you must be taking into account is what you’re eating immediately after the workout is over.
Weight loss programs will allow for proper nourishment to fuel the recovery process. Your body’s tissues are especially sensitive at this point to take up any nutrients you feed it, so by eating well, you can make sure you make a fast and quick recovery.
Let’s go over the key points to know about post-workout nutrition.
Eat Immediately After
First, try and get that post-workout fuel in as soon after the workout is over as possible. The longer you delay eating, the longer it will take you to bounce back after the session is over.
To that, you may also want to use a post workout shake rather than solid food. Liquid calories are absorbed faster than solid, so this can speed the process along.
Combine Protein And Carbohydrates
Next, make sure that the meal or shake is made up of protein and carbohydrate rich foods. Aim for around 0.25 grams per pound of protein intake and 0.25 to 0.5 grams per pound of carbohydrates.
This should put you somewhere between 200-300 calories for your post workout meal or shake. Good examples would be some protein powder with a banana or some cooked white fish with some rice.
A bowl of bran flakes with some skim milk and a protein shake can also work well to get these nutrients in.
Keep Fat Low
Finally, make sure that you keep the fat content in this meal as low as possible. Fat will only slow down the digestion process, moving you away from what you are trying to accomplish here.
Take fat out of the picture and save it for later times during the day when you want slow digestion to occur.
If you keep these points in mind and plan out your weight loss programs ahead of time, you can make sure you see the best results from that hard work you put in at the gym.
Dr Anjana Chhabra
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.
Before I started the Optifast Program I was very much overweight. I could not walk up a flight of stairs or 2 feet before gasping for air.
Now I am happy to say because of Dr. Chhabra and OPTIFAST® I can do many more things without loosing my breath or getting all red in the face. I have stopped taking my blood pressure and lung medicine. I feel great and I wish everyone who is even thinking about doing this, stop thinking and do it.
Dr. Chhabra is very encouraging as well as her staff and the classes are a great help that also encourages you along the way. My total weight loss so far is 46 lbs.
You’ve probably heard that the key to losing weight is to burn more calories through physical activity than you consume in the foods you eat. But how much exercise do you need to lose weight? What type of exercising should you do? Find out how to exercise in order to lose weight.
What type of exercise do you need to lose weight?
Your fitness routine should include aerobic exercise and strength training. Aerobic exercise involves moving large major muscle groups, like your arms or legs, until your breathing and heart rate increase. Some common examples of aerobic exercise include walking, running, swimming, and cycling.
Strength training, as the name suggests, involves working your muscles so that they become bigger and stronger. You’ll burn calories during your strength training workouts, but it also helps you medical weight loss build lean muscle mass, which raises your metabolic rate. Strength training can involve lifting weights or using resistance bands to work your muscles. You might also use your own body weight loss programs for strength training with exercises like push-ups, sit-ups, or lunges.
How much exercise do you need?
In order to lose 1 pound of fat, you need to create a 3,500-calorie deficit between what you consume and what you burn. How many calories you burn during exercise will vary depending on your body size and the intensity of your exercise. A medium-sized adult would need to walk about 30 miles to burn 3,500 calories, or just over 4 miles per day to lose one pound per week.
It’s recommended that most adults get 2 1/2 hours of aerobic exercise per week, with each workout lasting at least ten minutes. You should aim to do strength training at least twice per week. Remember that these are recommendations, but you should focus on safely building on your current activity level.
There are large number of peoples who want to shed a few extra pounds and get rid of that spare belly fat, there is a lack of available information geared to assist men accomplish these goals. The fact is that most weight loss information is geared towards women. So here are some good weight loss tips that are geared towards men, especially those men who want to lose belly fat.
Belly fat can put men at a much higher risk for a number of health complications. So it is important not to let that spare tire get too big before taking action. The good news is that belly fat is the first fat to go when men are losing weight. That means that if you cut your calories and eat a sensible diet, you are already ahead of the game and will start to see results quickly.
Men can use their naturally higher concentration of muscle and testosterone to lose weight faster than women. However, it does take some effort in the form of cardio exercises. While a combination of cardio and strength training is always good for the body. Cardio is the exercise that will help you burn fat and lose weight. Since we have the advantage of more muscle and testosterone which helps you to burn fat faster. Cardio is extra effective for weight loss.
Men may have a tendency to eat as much protein as possible. Thinking it helps them to lose weight faster. This is actually unproven. What is known for certain is that 15%-35% of the total caloric intake in protein is sufficient to meet the body’s protein needs. This balance is a good one to help achieve weight loss. A higher amount of protein does not equate to faster weight loss or muscle building. If you want to build muscle, the best way is to work them!
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.
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.