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Weight Loss Advice for Men

yype of ex.. cropThere 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.

Tip 1:

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.

Tip 2:

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.

Tip 3:

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

weight loss tips

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.





Portion Control for Medical Weight Loss

Portion Control for Medical Weight LossWhen 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.


Lose Weight without the Soda!!

During your OPTIFAST weight loss program in New Jersey, say “good-bye!” to the soda.

Lose Weight without the SodaSoda 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.


What Triggers Overeating?

What Triggers OvereatingFood 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
  • Boredom
  • Fatigue

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.


Steve: 60+ Pounds Lost

Steve Weight Loss Success

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.


Exercises for a Pot Belly

exercisesHave your six-pack abs been replaced by a pot belly over the years? Doing these three exercises regularly can help you tone up your tummy muscles.

3 Exercises for a Pot Belly

  1. Belly Lifts: Removing a saggy belly takes a combination of eating a healthy diet and exercise. Exercise will melt excess fat in your belly. Certain exercises combine both aerobic activity with strength and muscle training to remove a saggy belly. Get down on all fours and relax your stomach muscles as you inhale deeply. As you exhale, contract your stomach muscles and focus on drawing your belly button upward. Hold this contraction for 10 seconds, then inhale again and relax for 10 seconds before repeating. Repeat this exercise 10 times.
  2. Pelvic Tilts: This exercise targets your lower abdominal muscles. Lie down on your back with your knees bent and your feet on the floor. Contract your stomach muscles and press the small of your back into the floor. This should create a slight tilt of your hips and pelvis. Hold this tilt for 10 seconds. Repeat this exercise five times initially, working up to 10 or 20 reps.
  3. Pelvic Lifts: Pelvic lift is an exercise to strengthen the lower back, glute muscles, lower abdominal muscles, and maintain hip muscle balance. It does not require weights, although they can be placed on the stomach. Lay on your back with your knees up toward your chest and your feet off the floor. Contract your stomach muscles, pulling your knees closer to your chest and lifting your buttocks off the floor. Hold this contraction for 10 seconds before repeating. Do this exercise 10 to 20 times.

These exercises will help you build stronger abdominal muscles. However, in order to see your results, you’ll also need to get rid of the excess fat with a weight loss program that includes diet and regular exercise.


Art and Susan: 100 Pounds Lost

Art and Susan before weight loss success

Art and Susan weight loss success

Art and Susan have struggled with their weight their whole adult life. Art was prediabetic and had high blood pressure and was referred to us by his primary physician to lose weight.  Susan had already lost more than 50 lbs with another physician before she started seeing Dr. Chhabra in Feb 2010. Collectively they have lost more than 100 lbs. They are now much more physically active and can keep up with their children’s soccer games. Art now has a normal blood pressure and a normal blood sugar.


How much fiber do you need?

4 Steps to Boost Your MetabolismDo 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.


Obese People Taste Fat Differently Than Lean People

maintain weigtAs 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.