Many people have a variety of misconceptions when it comes to weight loss. For many in Orlando, we find that we hear a variety of old wives tales, different stories on how people lost the weight and kept it off, but generally, these do not hold true. It does not matter if you mean to go through an intensive training program or if you plan on seeking out Orlando medical weight loss, you?re going to hear some of these, and quite a number of them can be debunked rather easily. It won?t do you much good to hold onto things that just aren?t true when it comes to your own personal weight loss journey. Continue reading “Learn The Truth About Weight Loss”
Tag: diet
Eat Smart and Lose Weight
Don?t worry about short term weight loss when it comes to losing weight and keeping it off. If a diet pushes your body into starvation mode, you will find that it is not your long term solution. There are a number of places in Orlando where you can find good advice and support in your journey to lose weight and keep it off. Weight loss that lasts is only done in a well planned, well supported way.
Reducing your fat intake is the first step, adding a simple plan for activity in your daily life will help even more. Your body can then begin to burn the fat that it has stored and you will then see your health begin to improve. Start considering things in different terms, and stop thinking about things as ?diet? or otherwise negative implications- begin to think about solid, more positive life style changes instead.
Once you begin to think about reducing the fat in your diet, and burning it as well, there are a variety of resources around for weight loss that can help you. Find our what your daily recommended allowance for fat is going to be so that you can research more effectively. Then begin thinking in terms of counting things- you don?t have to do this excessively but be mindful of what your intake is, and where you want it to be. Here are a few great foods to bring into your diet so that you aren?t feeling deprived and hungry, but rather, choosing healthier, leaner options:
- pasta, rice, reduced fat granola
- whole meal, high-fiber, assorted bread and rolls
- fruit and vegetables
- sorbets, low-fat ice-cream and fat free yogurt
- jams, jelly, marmalades, maple syrup and honey
- low-fat and skim milk products
- assorted cereals avoiding toasted muesli
- popcorn (air-popped)
- oatmeal
- white fish and shell-fish
- chicken breast and low-fat cuts of red meat
- canned baked beans and spaghetti
- tomato, soy, barbecue sauces and vinegar
By utilizing lower fat, leaner foods you will find that your weight loss journey is a whole lot easier for you- there is no need to deprive yourself, just try something different, and exercise a little portion control. Hydration will also help you to make sure that your body is using the nutrients you are taking in more effectively as well.
Remember that there are a wide variety of resources both online and off to help you reach your weight loss goals. You can find any manner of fat counters, dietary fat intake guides and other information out there which will make your road much easier. Keep track of your weight loss in a diet diary, and be sure to begin with your diet prior to making the changes, detailing your information as you make changes. This will enable you to pay attention and see your goals begin to manifest, keeping you organized and on track as you work towards a much healthier you.
If you are looking to lose 20 pounds or more and are in the Lake Mary, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
Can't Lose Weight?
Everyone wants to look and feel their very best. We have discovered that there are a number of reasons that many people find that their diet programs fail. Examining a few of these reasons can help you to better understand that you are not alone. Whether you are seeking out a new diet and work out plan, or if perhaps you are looking into Orlando medical weight loss, one or more of these reasons may have been a roadblock for you.
- The plateau. Everyone?s been there before. You start a great new diet and work out plan and you see results, then suddenly, you stop, or worse, you begin to gain weight again. This can happen for a variety of reasons- but predominantly this is due to exercise. This isn?t a bad thing- either there isn?t enough physical activity going into the plan, or the physical activity begins to build muscle. So, while you may not be losing weight, you might be gaining muscle mass, which is actually beneficial to your goals. If you aren?t as physically active as you should be, have a look at this if you hit a plateau and consider adding a bit more activity to your daily routine.
- Deprivation. Often, when someone is on a very structured diet plan they get to a point where they feel deprived. This is something that can be effectively combatted through finding the exact diet plan that suits your lifestyle and you needs. At our Orlando medical weight loss facility, we understand that different people have very different likes and dislikes, and we strive to structure diet plans accordingly.
- Losing the weight but not keeping it off- or yo yo dieting. In many diet plans, the calories are cut too severely. This makes for a great short term weight loss, sure, however, if this is not a lifelong commitment to keeping healthy, you find that yo yo dieting begins to become an unhealthy habit. Making sure that you realize that weight loss is a lifelong commitment to continuing a healthy lifestyle once the weight is off- is vital to keeping it off.
- Getting discouraged. If you don?t have the support you need, or perhaps you just gave in when temptation came calling- this is a big stumble for many when it doesn?t have to be. The occasional slip up will happen in any diet, and understanding that and having a great support and foundation for your goals can help this.
- Isolation.? With so many social settings involving or even being set around food- it can feel pretty hard to make it through without some practical dieting strategies. Fortunately, many restaurants now offer lower calorie or diet specific foods in special menu sections. Also, never be afraid to ask for the lower calorie version of many of your favorite foods. Often, this means asking for roasted or baked, instead of fried.
- Competition and unrealistic goals. Working with some diet plans you may feel discouraged because the advertisements you have seen show those dropping vast amounts of weight in very little time- well, there?s a reason that the disclaimer says ?results not typical?. Everyone is different and every body type is going to take it?s own time to lose the weight. Be sure you are understanding of your own body?s needs and allow yourself to go at your own pace with someone who is educated and understands that as well.
If you are looking to lose 20 pounds or more and are in the St Cloud, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
Healthier Eating Choices For Weight Loss
If you have decided that you want to drop a few extra holiday pounds, or you’re considering a longer term weight loss plan, there are some better choices you can make every day to help. Knowing which foods to increase your intake, which foods to eliminate all together, and which foods you can simply cut back on can be a big help. There are a few areas where you can tweak your diet a bit and make your weight loss plan sort of streamlined for better health and weight loss itself.
Bring on the fruit. Dietary Guidelines recommend two cups of fruit a day at the 2,000-calorie reference diet, which is typical. Depending on your caloric needs you will need to adjust accordingly, but this is a very basic understanding of just what a serving, or rather, two servings of fruit a day can be for you. A large orange, a fourth cup of dried peaches or apricots, or one large banana. Yes, that’s or. Getting your daily recommended allowance of fruits isn’t all that hard, and it’s a great way to enhance your weight loss plan.
Always eat a big variety- while you only actually need two cups, for the most part, bringing more fruit into your diet is a low calorie way to curb cravings and stave off hunger pangs without bringing on the calories. Fresh fruit in particular, rather than juice, is always a good bet. If you do choose juices, orange juice and prune juice are great options to increase your potassium intake.
Switch to half whole grain. Whole grains are a good source of vitamins, minerals, and fiber-all things your body needs to not only remain healthy, but to really process the calories and fats you intake better.
The best way to spot a true “whole grain” product is, they have to list that first on the ingredients list. So, if a product claims to be whole grain but it isn’t the first? You’re not eating as healthy as you think you are. Good sources of whole grains include whole oats, wheat, oatmeal, whole grain corn, popcorn, wild and brown rice, buckwheat, whole rye, bulgar, cracked wheat, whole grain barley and millet. And again, bear in mind- you only really have to transition halfway. The typical adult needs up to three servings of grains a day- that’d be three slices of bread, two cups of cereal, or a half cup of cooked rice or pasta. Again, not as intimidating as it may seem on the outset.
Portion control is always a big issue in weight loss- and, realizing that correct portions really are not all that huge can enable you to plan meals and make choices in a healthier way. For some, the idea of three servings of grains may make them shudder to think about the carbs and calories, when in fact, three servings of grains actually doesn’t have much of either.
If you are looking to lose 20 pounds or more and are in the Altamonte Springs, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
Why is Yo Yo Dieting Bad?
For many, yo yo dieting is a way of life. Great periods of weight loss that have them riding high on reaching the goals they have set, followed by vast periods of lows where weight returns can sometimes lead to depression and worse. Sometimes, this is caused by getting caught in a cycle- at times, eating in very healthy ways, other times, binge eating and this all comes together in a recipe for disaster. Other times, this is the result of setbacks becoming more long term.
Finding a great diet that you really feel makes sense and coupling it with a good level of physical activity, only to find that you have a slip up tends to be a common trait in yo yo dieting. The problem with that is- one slip does not have to derail your entire weight loss plan, but all too often it does. Finding ways around triggers that lead to backsliding is one of the things that many people do not think about prior to engaging in a weight loss plan- and one of the biggest reasons they find themselves caught in the unhealthy pattern of a yo yo dieter. Another issue is with fad dieting- it seems every six months a new miracle weight loss cure comes along, and people get hopeful, only to find that they still slip, even on the new diet. This is actually more normal than people realize.
There are serious health risks to yo yo dieting. It’s easy to think that there aren’t- after all, many celebrities in this day and age experience vastly publicized weight gains and losses. It’s easy to see why people would find this to be normal, given that focus- but, it is neither normal nor is it healthy. For starters, yo yo dieting can lead to a shortened lifespan, diabetes, liver problems, loss of muscle, metabolic disorders, stroke, high blood pressure, heart disease, cancer and a number of other issues- and, many of those actually will cause the dieter to end up more overweight to say the least. Unfortunately, the media doesn’t really show those impacts, instead, sort of normalizing what is actually an incredibly unhealthy eating pattern. If you find that you have lost weight only to gain it back more than once or twice- you may have a yo yo dieting problem that you need to address before it causes you long term health related problems.
The best way to counter yo yo dieting is by changing your lifestyle on the whole. If you think about weight in terms of the psychological aspects- the tie ins are obvious and something that most people just will not address. There is no real way to lose a great deal of weight without changing your life on the whole and addressing poor eating habits and activity levels and changing them for the better. However- this can often be much easier than people realize and lead them on a much healthier path to weight loss than yo yo dieting and embracing fad diets as they come along only to gain the weight back and then some.
If you are looking to lose 20 pounds or more and are in the Windermere, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
Speed Up Metabolism For Weight Loss
Metabolism plays a big role in any weight loss plan. One way to speed up your metabolism is to make exercises a daily part of your life. Being able to engage in interval training or resistance training is a great way to give your metabolism a boost. This will have you looking and feeling great and really help you to burn many more calories than simply dieting alone. You can also include certain foods in your diet that can also aid in your weight loss goals by helping your metabolism to work much more fast and efficiently.
Foods like broccoli, celery, asparagus, lettuce, cauliflower and zucchini are great examples of metabolism boosting foods, and they are considered negative calorie foods because they require more energy to burn than the calories they contain. Some other wonderful foods for metabolism health are berries. Blueberries, strawberries, raspberries and the like are powerfully loaded with antioxidants and have been shown to be just as heart healthy and weight loss friendly as they are tasty. Also, including lean proteins in your diet can be a big help. Foods such as fish, chicken and types of pork are a great way to eat better, and the best way to know which foods may help your metabolism is pretty simple- these foods are usually low fat, high protein or fiber. They also typically help to make your blood sugar stable and stave off those hunger pangs.
Antioxidant packed green tea is another great natural metabolism booster. As a thermogenic, it is effective in weight loss plans due to its benefit in enabling you to burn body fat. It does contain caffeine in most cases, but there are alternatives that do not have nearly as much if this is a concern. Also, you can find a number of juices and other drinks now on the market that are antioxidant fortified that really can be a better alternative to soda, coffee and other drinks that may contain far too many calories and not nearly enough nutrients, so, this is something to pay attention to as well when you’re shopping for things to stock your drink section with.
There are other spices that can also help. ?Using ceyenne pepper, cinnamon, cumin, mint, ginger and turmeric are great for not only getting the metabolism really moving but also, they help to curb snacking and craving. Generally speaking, spicier foods are powerful weight loss foods as they typically contain less calories. Another cooking tip you may consider is to use coconut oil- studies have proven that it not only curbs appetite but it stabilizes blood sugar and slows digestion.
Including a few new foods into your diet is a great way to get your metabolism back to a healthy clip and help you to lose weight in a healthy way. There are a number of small changes you can make to the way that you buy groceries even that will enable you to eat better and enjoy yourself more while still working on a healthy weight loss plan.
If you are looking to lose 20 pounds or more and are in the Kissimmee, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
Healthy Snacks For Weight Loss
Being on a healthy weight loss plan and working towards better eating choices does not have to mean cutting out snacks, entirely. There are many different snacks that you can choose rather than others that will not only help you to keep weight off, but may actually improve your overall health to enable you to lose weight faster. Statistics show that the big area where Americans are gaining weight comes in between meals- that’s right, snacking accounts for up to 26 percent of all your calories. However, if you are a chronic snacker, don’t fret. There are a number of great ways to turn a snacking habit into a healthy habit that actually helps your diet move forward in a better way. Healthy snacking is actually one of the most beneficial things you can do for a weight loss plan- staving off hunger with low calorie alternatives is key.
Machine Trick
One of the biggest areas where people trip up on snack foods are in those convenient machines at the end of the hall. It’s always so easy to grab a quick bite out of the vending machine as opposed to anything else. However- there are two things. If you’re feeling particularly ambitions, just swear off the machine all together. If not- there are choices that you can grab out of there that aren’t going to hurt your diet nearly as bad. Sadly, we’re not talking about the “healthy choices” options you sometimes see. No. Instead, have a look at the ingredients list- snacks with 2 grams of saturated fat per serving or less and no trans fats are generally okay. These are usually whole grain crackers or pretzels and single serve nuts and seeds.
Alternatives
If you are craving salty foods, some great alternatives for you to chips and other high calorie, high fat options are olives, hummus with carrot sticks, unshelled edamame, and pumpkin seeds in shell. If you are more the type that craves sweet things, you may want to try these options to donuts and candies- fruit crisps, half a banana rolled in a tablespoon of semisweet, frozen chocolate chips, half of a 1.08 ounce container of M&M’s Minis mixed with 1/3 cup lowfat granola- and you thought you had to be deprived. You don’t. It’s all about moderation and knowing what and when, and when it comes to snacking, just a little bit can go a long way to stave off those cravings when they are particular in this way.
Another way to cut the calories that many people don’t consider- rather than chugging soda or coffee drinks, skip that and instead go for water. Studies show that up to 21 percent of all the daily calories that most people intake come from the things they drink. So, cutting out the soda and specialty coffees may have a much greater impact than you may think.
If you are looking to lose 20 pounds or more and are in the Lake Mary, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
How Not To Lose Weight
You’ve probably heard the old saying about being your own worst enemy, and this often holds true for weight loss programs. There are a number of things to avoid when you’re either thinking about or even as you go about your own goals- and, sometimes, we don’t even see these things we do that self defeat. Below are a list of the most common things that people do that hinder even the best of weight loss programs.
The big promises didn’t pan out for me. If you’ll have a look at the bottom of the screen in most of those commercials- it reads, “Results not typical”. There’s a reason for that. Chances are good, if you are expecting to drop a large amount of weight in a very short amount of time- it’s either untrue, or it’s not being done in a healthy way. Either way, this is a common set up for failure. Anticipating vast results quickly is usually a sure fire way to be disappointed in a weight loss plan.
Slipped up, gave up. Just because you have a donut during the first week of your diet, does not mean the whole thing is derailed. As a matter of fact, feeling deprived is another one of the big problems with most diet plans. If you do break your diet- don’t worry about it so much. You’re not being graded, and you’re not going to instantly be unable to lose weight because of one or two slips. Instead of getting frustrated and giving up, consider perhaps allowing yourself a little time to adjust to the lifestyle changes. All too often, people just do not realize that weight loss is a big, overall lifestyle change- and as such, you should allow yourself some time to adjust, but don’t give up.
Stopped losing at a certain weight- or “plateaued”. This is actually very common in weight loss plans, especially in those that incorporate physical activity. As the body begins to convert fat to muscle mass, you may find that you stay the same weight or even gain. This is not cause for alarm- it is a good sign. Healthy muscle mass weighs more than fat.
Lost weight, but could not keep it off, or yo-yo dieting. If you find yourself in a pattern of behavior that leads to extreme weight loss, followed by weight gain and back- you may have a bigger problem. Yo yo dieting is extremely hard on the body and as great as you may feel about the weight loss, the emotional roller coaster yo-yo dieting can get you on isn’t good for you, either. Consider instead finding one healthy, balanced diet coupled with a physical routine that works for you and stick to it, as opposed to trying several.
These are just a few of the more common mistakes and pitfalls in dieting. Understanding first and foremost that this is usually a major lifestyle change can help. With any change, you’re bound to have a period of time adjusting.
If you are looking to lose 20 pounds or more and are in the Zellwood, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.
Weight Loss Plans That Work
Getting ready to engage in a weight loss plan is almost as important as the plan itself. You want to be sure that you encourage a healthy eating pattern and that you are also bringing a regular exercise program into the mix as well.
Planning for weight loss will include working on situations and triggers in advance. Being able to achieve your goals includes identifying things that you feel will help you and support your plans and goals. If your goal is to avoid a certain amount of weight gain, being able to monitor your eating will be important and has shown great results.
You have to figure out and be able to implement patterns of behavior that promote an overall more healthy lifestyle. You’ll need to choose lower calorie foods, make sure you are working out or at least upping your physical activity a bit and these things don’t just happen, you have to plan for them.
First, consider the food choices that you make. You can easily identify existing patterns in your own eating and be better able to work out a strategy that will include a low fat, low energy density diet. You will also be better able to work on things like portion control and an much stronger way of looking at your own habits and how they impact your health.
Setting some goals that are easier to achieve first is usually a pretty good step for most. If you first set more attainable goals, you’re less likely to become frustrated and give up. Research has proven that when you get a little help, such as you’ll find with a weight loss coach or even your doctor, you are better able to stick with the weight loss plan you create. Personalization is key, because the eating patterns that you have usually relate to more personal aspects of your life such as stress response or the use of comfort foods.
In addition to diet, increased physical activity is pivotal to any weight loss plan. In order to have a successful program it is important to note that not everyone’s level of physical activity needs will be the same. Have a look at the things you enjoy doing and see what you can do to make them a little more physically intensive- if you live close to stores and such you usually shop at, consider walking to them rather than driving, for instance. Consider a walk in the park, as opposed to perhaps an afternoon movie. Increasing physical activity does not have to mean attending daily aerobics classes, it just means include a bit more activity in your daily routine. There are a number of ways to promote a much more healthy weight loss program and integrate increased physical activity without having to completely overhaul your life. Being able to make even small changes such as these can make a world of difference when it comes to your own personalized weight loss plans and goals.
If you are looking to lose 20 pounds or more and are in the Plymouth, Florida area you need to check out Svelte?Medical Weight Loss Clinic. 7009 Dr. Phillips Blvd. Suite 240. We have tons of reviews on Google and other third party review website from happy clients who have lost weight and kept it off.