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What Do B Vitamins Have To Do With Weight Loss

Posted on August 20, 2014 by

What is Water Weight?

Posted on August 18, 2014 by

start todayOne question people often have during weight loss is concerning “water weight” and how easily this can change and result in changes on the scale as well – especially the ones that go up!  Why is it “so easy” to gain a few pounds?  Most commonly this has to do with retaining water.  Almost all women are well aware that they may “retain fluid” at times during their normal monthly cycle.  This is related to normal hormonal changes of estrogen and progesterone.  But other hormones can also cause significant water  retention…and the biggest culprit is insulin.

Have you ever experienced this?  “I was doing well on my diet plan but then went out to dinner at my favorite restaurant, broke down and had the gooey dessert and gained 5 pounds!”  Obviously a dessert does not weigh 5 pounds, so how is that possible?

Physiologically this is actually fairly simple.  A large carbohydrate/sugar load will stimulate a large release of insulin.  The insulin helps bring blood sugar back down, but it also causes significant sodium retention which in turn causes water retention.  So yes…one gooey dessert can cause you to gain 5 pounds.  You can get rid of those 5 pounds by ratcheting down your carbohydrate intake to bring the insulin levels back down.  It just takes longer – often 7-10 days!  Gooey desserts/sugar is a part of enjoying life for most people.  You just need to be aware of the consequences, minimize them by portion control and then make plans (and stick to them) to get back where you want/need to be.

So what else do you need to know about water?

Water makes up about 60-65% of your body so it’s no wonder that it’s vital for almost every bodily     function.  It transports nutrients, helps deliver oxygen to your cells, aids digestion, helps maintain your body temperature and pH, and is important in energy metabolism.

The average adult loses about 6 ½ cups of water a day through urination and an additional 4 cups through other bodily functions such as bowel movements, perspiration and breathing.

Water is just as essential for weight loss.  Water is a thirst quenching, calorie free nutrient which will  stimulate your metabolism and fill you up.

Water is a natural appetite suppressant.  Your body will often mistake thirst for hunger, so water loading at the first signs of hunger/cravings between meals is a great way to better control eating.

When you are poorly hydrated, less oxygen reaches your muscle tissues and you will feel tired and     sluggish.  This may contribute to muscle/joint aches.

Insufficient water intake also contributes to water retention, bloating, constipation and digestive difficulties.

So fill up your glass or make yourself another pitcher to chill in the fridge – Cheers to your success!  See you soon!

Get our new free report - ’7 Diet Myths Keeping You From Your Skinny Jeans’!  Click on the image to get yours right away~

 

Doc Weight Loss – Losing Weight Safely While Breastfeeding Your Baby

Posted on August 13, 2014 by

R E S P E C T…Respect!

Posted on August 11, 2014 by

self respectAdmit it.  You were singing along.  It’s okay – I do it too! And we talk to ourselves too – some do it quietly with no one knowing. Others are a little more obvious. Their lips may move or they may even be outright loud.  But we all do it.  Some of it may be good, but some of it might not.

The way in which we talk to ourselves can be quite telling.  It can be motivating or self -destructive.  That internal voice can be your angel or your devil.  Take some time and really listen to your self-talk.  Is it encouraging or discouraging?

If you’er not your own best friend by lifting yourself up with positive, reassuring, cheery thoughts you may be a negative thinker that sets yourself up for defeat before you even start your day.

Your first step is to listen to your head talk.  If you are hearing things like, “ I hate my body”, “I will never be able to lose weight”, ”why bother to try and lose weight, I always fail”, you have already set yourself up for failure.

Every time you hear yourself talk in these negative statements say “NO”.  You may even want to give yourself a negative reinforcement like the snap of a rubber band on your wrist.

Your next step is to change that negative thought to a positive one.  An example may be when you say, “I can’t”, instead say “NO…why can’t I?”

Finally, fill your thoughts with positive statements through out your day before those negative thoughts can even enter your mind.  These short statements called affirmations are designed to replace those negative sabotaging thoughts.  Repeating them over and over can reinforce a more positive attitude.

Let’s take the above examples of those negative statements:

“ I hate my body”, change to “I love the way my body can heal itself”.

“ I will never be able to lose weight”, change to” I can lose this weight”.

“ Why bother to lose weight, I always fail”, change to ”This is my time to succeed”.

Make your own list of positive affirmations.  Choose one and repeat it for a few days or a week and see how you can change the way you talk to yourself.  It’s time to be your own best friend!

 

Low Carb Mac n Cheese

Posted on August 08, 2014 by

Creamy, cheesy goodness – don’t tell anyone it’s low carb!

 

No one will guess it's low carb!

No one will guess it’s low carb!

Ingredients

2 packets Proti Pasta

1 tsp avocado or olive oil

1 clove garlic, minced

¾ cup chicken stock

2 Tbls half and half

1 Tbls flour

3 oz reduced fat cream cheese

Salt & Pepper to taste

½ cup reduced fat sharp cheddar cheese, shredded

Cooking Spray

 

Directions

  1. Cook pasta according to directions, drain and set aside.
  2. Preheat broiler to high.
  3. Heat oil in medium pan over medium-high heat. Add oil to pan and swirl to coat bottom. Add garlic and saute until tender but do not brown. Stir in ¼ cup chicken stock and bring to boil. Cook 1 minute.
  4. Combine remaining chicken stock, half and half, and flour in bowl and stir with whisk until flour dissolves.
  5. Stir milk mixture into pan and cook until it begins to thicken. Reduce heat and stir in cream cheese and ¼ cup sharp cheddar. Stir until melted and remove from heat.
  6. Stir in pasta until coated. Add salt & pepper to taste.
  7. Pour mixture into small baking dish or individual ramekins prepared with cooking spray.
  8. Top with remaining cheddar cheese.
  9. Place under broiler and turn to low. Broil for 3-4 minutes or until top is melted and slightly browned.

 

Makes 2 servings

 

Nutrition Facts:

Calories 365

Total Fat 19g

Total Carbohydrates 11g

Dietary Fiber 2g

Protein 34g

 

Print Recipe: Low Carb Mac n Cheese

Weight Loss Surgery Success – Setting Goals After Weight Loss Surgery

Posted on August 06, 2014 by

Doc Weight Loss – How I Jump Started My Weight Loss

Posted on August 06, 2014 by

Why Do I Need Vitamins?

Posted on August 04, 2014 by

No matter how well you eat, vitamin supplementation is not only helpful, but recommended for nearly everyone.  We want to help you sort out the key vitamins recommended throughout your weight loss and weight maintenance journey. This is an extensive topic so we will just discuss the ones we feel are most important at this time.  These include Multivitamins, Magnesium-Potassium, B-Complex, Essential Fatty Acids, Calcium and Vitamin D.    It is also important to note that the vitamins you choose should be pharmaceutical grade (meeting the most stringent standards in the industry) and designed for ease of digestion and superior absorption.  Quality does matter when it comes to vitamin supplementation and these are the only type of vitamins we sell at CFWLS.  Besides, why take a vitamin if it doesn’t contain what it is supposed to and/or isn’t properly absorbed?

There is no doubt that vitamins and minerals are essential for life.  Without certain vitamins, deficiency diseases like beriberi (lack of thiamin) or scurvy (lack of Vitamin C) may still prevail.  These diseases, however, are not a concern in western societies (with RDA allowances), nor the reason that CFWLS recommends certain vitamin supplements.

We realize that individuals have unique food likes and dislikes so obtaining the essential vitamins and minerals from foods may not always happen.  Adding multivitamins to your daily regiment is a nice ‘safety net’ to assure you are getting a well-rounded intake of the most important substances your body needs.

Multivitamins:  Everyone should take a good multivitamin.  It is amazing to me how  common vitamin deficiencies are.  Remember that the RDA is the absolute minimum required to prevent deficiency diseases for most people.  The RDA has nothing to do with optimum amounts for best health.  Since the FDA does not oversee over-the-counter vitamins or mineral and herbal supplements, using pharmacy grade vitamins are your best bet on bioavailability of the product in question (and sometimes even if it contains what the label claims).  A typical dose is usually on the bottle – usually 1-2 per day.

B-Complex:  B-vitamins are often referred to as “energy vitamins” since they are important        cofactors for many of your body’s energy producing biochemical equations.  They tend to make these energy producing steps run more efficiently.  Vitamin B-12 is often considered the most important, but all of the B-vitamins are essential to our overall health and well-being.  Activated B-vitamins are already in a form the body can use immediately and therefore –    bioavailability and use is more efficient.  A typical dose is 1-2 tablets per day.

Essential Fatty Acids (EFA’s):  Take them – they’re just good for you.  By taking fish oil         supplements, Omega-3 fatty acids are ingested in their biologically active form.  They can be directly used to support cardiovascular, brain, nervous system, and immune function.  The mini-soft gels are smaller and have a natural lemon flavor to prevent a “fishy” after taste.  Our product is ultra-filtered to guarantee removal of mercury and other possible contaminants.  Most people should take 2- soft gels per day.

Magnesium-Potassium: During weight loss your body tends to waste both  magnesium and potassium.  Both of these minerals are essential to normal muscular and    cardiovascular function.  Magnesium is involved in over 300 biological reactions throughout the body.  It can help prevent/treat fatigue.  If you are prone to muscle cramps – you need to add this supplement.  Typical doses are 1-4 tablets daily with food.

Calcium: We think of calcium as essential for those young growing bones.  However, it is     essential for all stages of life.  Yes, 99% of our calcium intake is dedicated to our bones and teeth but that additional 1% is required for cellular functions.  It helps regulate muscle       contraction and nerve transmission, as well as cellular permeability.  Too little calcium and you set yourself up for osteoporosis, the weakening of your bones, predisposing you to fractures.  But it also may be linked to rising blood pressures. Calcium is absorbed in the small intestines. Not all calcium we consume will be absorbed.  The amount is dependent on acidic condition in your intestines, Vitamin D level, estrogen level and the type of calcium supplement. Make sure that your supplement has the “USP” on the label indicating that the pill meets the US        Pharmacopeia’s standards.

An adequate intake of calcium through the combination of foods and supplements are age    dependent.  Your best food sources are sardines, yogurts, cheeses and milk as well as tofu, salmon, broccoli, turnip and collard greens.  Sesame seeds and almonds are also additional sources.  To maximize your calcium supplement one should take no more than 500mg at a time, accompanied with Vitamin D and taken with meals.

Vitamin D is appropriately called the “Sunshine Vitamin” due to your natural ability to produce it in response to sunlight.  Vitamin D is actually a hormone that your body can manufacture on its own.  However, as you age, your ability to produce it declines as well as your aversion to soak up mid-day sun.  In addition to your need for Vitamin D’s presence to absorb calcium, more and more studies have found the importance of this vitamin for your immune system.  Recent studies have also shown that those people that are overweight or those with diabetes have a higher rate of Vitamin D deficiency.  Most people need to take about 2000 units per day.  Having your Vitamin D levels checked is being more accepted and recommended by health care providers.  You should know your Vitamin D levels.

 

Weight Loss Surgery Success – Bouncing Back from Childhood Obesity

Posted on August 01, 2014 by

How Bioidentical Hormone Replacement Therapy Helped Me

Posted on August 01, 2014 by