Weight Loss Testaments from Prevention.com

It's Thursday at the office. Filming of the Tupac movie down the street has slowed things down over here in the Dunwoody shopping centers, but we are here and ready to manage patient health. Feeling the need to share these awesome tips that people have found in boosting their weight loss. Now, I am just going to address each one highlighted in this article. We would like to share our experiences or tips on the topic.

1. Starting the day with a healthy, hearty breakfast

• The best option that we tell our patients is if you get up early or take time in the morning to make your meal, cook 3 eggs - anyway you want! Omelets and skillet burritos are some options that include vegetables in their recipes.
• The vegetarian's approach includes adding nuts likes almonds (Silk milk is a great source) and pistachios or seeds which are easily found on multi-grain bagels. Peanut butter is another option if hard and crunchy is not your thing. 
• Low fat yogurts offer a sweeter approach if you are not very hungry or eat lighter in the morning. Skip getting the fruit it. Picking up fresh fruit and adding it in when you go to eat it is much better than letting it sit and water down your yogurt.

2. Think before you eat

• Most people we run into have a hard time focusing on eating mindfully in the morning. They are either too busy or in a rush to get out the door. If that is the case, keep food around easy to pick up like fruits (apples, bananas, oranges) and protein bars.
• If you have time in the morning, cooking your own food at home cuts out the preservatives in packaged foods. Also, you have control how much of the seasonings that add sodium in your dishes and amount of grease allowed on your plate.
• Eating as naturally as possible can be interpreted many different ways. We are trying to tell you to look at what is being put into what you eat. A good rule of thumb that most people use is if you cannot pronounce or understand part of the ingredients in your food, maybe you are better off looking for another or skipping to the next option. 

3. Exercise or be active at least 5 days a week

• For those who are travelers or out-of-town business workers, walking as much as possible is key. Keep track by getting a bracelet tracker like FitBit or iFit. 
• If you don't think you will be doing as much moving around to get your miles in, try to incorporate more complex movements into your routines that move muscles throughout your body (reaching out for things; taking longer routes; fully rotate your hips, head, and joints when doing things involving stamina).
• House moms and retired individuals find it hard to get into the right places to workout because many gyms cater to a more atheltic or younger crowd. Research different local gyms by visiting to see who goes. Other places you can go and join other people with similar dispositions to exercise are churches or community parks with friends. 

4. Vegetables for dinner or just about any time of the day

• The article doesn't say that just eating vegetables for dinner should deter you from eating vegetables whenever. Having vegetables at least once a day everyday at dinner has shown to help those who were a part of this study group.
• Vegetables contain many of the vitamins and minerals that aid in helping us lose weight, increase energy, and improve body functions. 2 1/2 cups of vegetables is the recommended daily amount that can help decrease your odds of developing debilitating diseases or conditions.

5. Don't diet - do what?!

• When I first read this I was like woah, wait a minute. A weight loss clinic endorsing not trying to diet? That's crazy. Well, when you really think about it, diets sometimes add stress to a problem that hasn't started to get under control. If you are looking to change the way you eat, make an action plan. Some people find that keeping a food journal can help them decipher that root of their weight gain or what's lacking in their diet.
• Be patient. Rome wasn't built in a day. The same can be said about your dreams and ambitions of looking thinner and feeling better about yourself. I know; easier said then done. Becoming an active member of an organization or club can place the support around you to encourage confidence and drive. And if you are not sure where to start, our clinic offers our full support towards you bettering yourself.

6. Eat Mor Chi'ken

• It's no surprise that chicken ends up being the better choice when selecting between the basic 4: chicken, pork, beef, and fish. Each has their own personal benefits and pitfalls, but overall based off low calorie count, low fat content, and bigger portions allowed, this is the way to go.
• Vegetarians shouldn't skip this idea about chicken. I am not saying throw your ethics out the window and grab a lemon pepper wing. Reflect on the benefits that this meat offers and ask yourself questions: Am I getting enough protein? Is there essential nutrients or compounds I'm missing by not eating meat? How do I compensate for this loss?
• Let me emphasize now: do not just eat chicken. Having a diverse diet with other protein alternatives - meat or vegetarian. Fish is also very beneficial in ways that other meats don't. If you do not think you would meet the requirement by most physician or dietitian programs, investing in the proper vitamins might be something you should look into. 

7. Bulk your fridge or personal hot spot with healthy snacks

• So, here is the quick run down of the easiest and most likeable choices. Fruits like berries and staple fruits such as bananas and pineapples are full of the naturals sugars and vitamins that give those extra energy boosts we crave throughout the day. Nuts and beans mix in the protein to speed that metabolism along and get the bowels working to clean that colon.
• Keep in mind that moderation and planning is the key with preparing to eat. Look for the right signs that say you are full or that your body is craving something. Don't worry. This is something we can help you investigate and solve here at our office in Dunwoody, Georgia.
• Be wary of certain foods that have harmful effects from eating too much of it and artificial sugars that become fat blockers unrecognized by the body. Research the ingredients and determine what's best for you. Explore different cuisines and dishes of other countries. A good source I found is here from Women's Health

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Article talked about in this blog can be found here: http://www.prevention.com/weight-loss/how-to-maintain-weight-loss

Customizing and Starting a Weight Loss Program

People think to shed the pounds, you have to exercise rigorously everyday or cut meals to see results in your busting waistline. As a growing nation led by social media, looking fit and attractive has never been more in demand than it is today. Gyms, nutrition stores, and weight loss clinics are nearly a dime a dozen now. Seeking out help from a professional seems like the reasonable thing to do, right?
Your friends are in one ear though saying how bad "diet pills" can be for your health and gyms are these money wasting schemes. Meanwhile, your doctor in the other ear is warning you about diabetes, heart disease, and an array of other health concerns due to your growing size. What do you do? Who do you listen to?
The only person that knows what needs adjusting or adding to your health regimen is you. Some of us already know how those muscles turned to flab while for others it is a complete mystery to them as to why they are so fat. This quick check list will help you evaluate your lifestyle, diet, and body functions affecting your weight and the best courses of action.

Before a Program

• Find out your BMI (Body Mass Index) 
• Keep a daily log of your meals and times you exercise 
• Do a physical and lab work at the doctor
• Determine how active throughout the day you really are 
• Find out if a medication is affecting weight

Starting a Program 

• Form a plan of action and set goals 
• Follow a diet plan that works for you
• Find a workout routine that caters to your needs in losing weight 
• Address concerns like attitude and snacking
• Supplement with prescription diet pills and vitamin injections 
• Finding clubs and support groups

These actions are good places to start, and each one will be detailed in coming posts. What makes a weight loss program specific to each individual is the tips and tools we choose in aiding us. Medical Weight Loss Alternatives aims at keeping patients and communities in the "know" about diet and weight management. Our ambition is to help you dream, believe, and succeed.