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What is Life Like After Weight Loss Surgery?

Posted on April 30, 2018 by

necessaryYour feelings regarding life after surgery will likely vary depending upon how far out you are from surgery, your level of preparation prior to surgery, your ability to manage change and your overall attitude/mindset.  Rest assured, there is often not a dry eye in the office as goals are met/exceeded throughout the first year after surgery and beyond.  It’s extremely rewarding for you and everyone involved and you hear more often than not “I wish I would have done this sooner”.  As a generalization, at the Center for Weight Loss Success, we have found that most people go through a few expected phases and the timeframe for each varies:

  • Phase 1: What have I done?
  • Phase 2: I can do this.
  • Phase 3: I am glad I did this.
  • Phase 4: I wish I would have done this sooner!
  • Phase 5: I need to stay on track (especially if necessary long term success habits throughout the first year after surgery weren’t developed)

At the time of this publication, the primary surgery performed by Dr. Clark at the Center for Weight Loss Success is the sleeve gastrectomy.  In fact, most of these patients go home the same day of surgery since you generally recover better in your own home environment.  You go through a thorough pre-operative program and your post-operative program begins right away.

When you first go home from the hospital, here are some general guidelines for what to expect.  Of course, each surgeon has their own particular orders so be sure to follow whatever he/she recommends.

  • With regards to your diet, you will want to make sure you are staying hydrated by sipping all day. You will usually continue with a liquid diet until you are seen by your surgeon 10-14 days after surgery.  You should not have any carbonated beverages – refer to your the liquid diet instructions set forth by your surgeon.  You need to stay hydrated and do your best to try to get about 80-100 grams of protein in per day with high quality protein shakes (again, follow your surgeons specific orders).
  • You will want to be up and walking as tolerated and rest when you are tired. You are usually permitted to shower.  Common sense comes into play here.  If anything is hurting you then you probably should not be doing it yet.  At the Center for Weight Loss Success, we restrict lifting to no more than 20 pounds for the first two weeks and restrict driving for 3-4 days after surgery as long as you are off of your pain medication.  Getting up and moving is a good thing.  Not only for your body but for your emotional state as well.
  • Your surgeon will have specific instructions for wound care and medications. Follow these as instructed.
  • It is not unusual for you to question “What did I do?” the first days after surgery. It is a big adjustment and although you won’t likely feel hungry, just drinking liquids is a big change and can be difficult to get used to.  The first few days tend to be the worst and then you get used to it.  It helps to focus on your goals.  This will all be worth it.
  • Make sure you go to all of your scheduled follow-up appointments and call your surgeon if you have any questions/concerns.

After the first two weeks, you will generally be able to begin “mushy” foods.  At the Center for Weight Loss Success, we have a thorough educational program that guides you through exactly what to do/eat which is beyond the scope of this book.  Your experienced bariatric surgeon/center will likely have similar resources for you.

At approximately one month after surgery, you will begin eating more regular foods.  You will want to focus on getting in an adequate amount of quality protein (at least 90 grams), staying hydrated (sometimes thirst is mistaken for hunger) and easing into a regular exercise regimen.  Your experienced bariatric surgeon/center will have an entire plan set to help guide you through each phase after surgery.  Remember, it is never too early to begin your habits for success.  As a general rule, these include:

  • Eating – Don’t skip meals. Food choices should be low fat and low sugar.  Think “Protein First”.  Eating should be approached as “how little can I eat and be satisfied”, NOT “how much can I fit into my new smaller stomach”.  You will want to cut your food up into small pieces, use a smaller plate, put your fork/spoon down in between bites and chew slowly.  It is best to eat at a table and not “on the run” so you will avoid eating too fast, overfilling your pouch and end up with unnecessary pain or difficulty.
  • Drinking – Try to avoid drinking with your meals since it “washes” the food through quicker and decreases your ability to stay fuller longer. Beverages should be non-caloric and non-carbonated.  Drinking 8 glasses of water each day is a good idea with any weight loss plan.  Avoid alcoholic beverages.
  • Vitamins – Multivitamins should be taken daily – Forever. Other vitamins and/or supplements may be needed depending upon individual needs.
  • Sleeping – Make sure you are well rested. You will be most successful if you sleep an average of 7 hours each night.
  • Exercise – Regular exercise is extremely important and should be done at least 3-4 times per week for at least 30-40 minutes.
  • Personal Responsibility – Successful patients take personal responsibility for weight loss/weight control. It’s up to you!!  No one else can lose the weight for you.  The surgery is only a “tool”.  You have to use this tool appropriately.

Every person recovers at a different rate.  It is important to take it one day, one week, and one month at a time.  Be involved in your pre-operative and post-operative educational program and try to attend a support group once a month.  Being around others who are experiencing the same thing or who have a long-term success story to share is very helpful.  When you get to that point, be sure to share your success as well.  Celebrate your accomplishments along the way and reward yourself with something non-food related such as a massage, manicure, pedicure, golf club, fitness center membership, new piece of exercise equipment or a great piece of clothing.  You will not want to invest a large amount of money in clothing because of rapid weight loss.  Joining a clothing exchange with other weight loss surgery patients is helpful too.

Finally, surround yourself with like-minded successful people who support you and your goals.  There are plenty of saboteurs in this world – they may even be your closest family or friends.  This is a topic we could write an entire book about!  In short, ask them for their support and explain the changes you want and need to make (use “I” statements and own your goals).  If they continue to be unsupportive, you may need to limit your time with them.  I know this is easier said than done but it is ok for you to be selfish – this is your time to shine!  Go for it!

How do I prepare for weight loss surgery?

Posted on April 16, 2018 by

sands of timeHow to best prepare for weight loss surgery is one of those questions that might not be on the top of your list, but will contribute to your overall level of success.  As you know, weight loss surgery is an important decision.  If you are adequately prepared, your level of anxiety will decrease and you will be better able to manage the changes required of you after surgery.  In addition, with preparation comes confidence.  This is a great trait to have as you embark upon this remarkable journey.

So how do you prepare for weight loss surgery?  You will want to ask questions.  You will want to make sure that your bariatric surgeon/center has a very thorough educational process in place prior to and after surgery that addresses nutrition, behavior modification and fitness.  These three components are critical to long term success.

You may only be thinking short term.  Let’s face it, you are really busy and have many obligations at home, at work, with school and with friends that take precedence over your needs.  It’s easy to tell yourself “I will figure this out” but it is a lot easier if you have a support system in place at home and with your bariatric surgeon/center prior to surgery so that you can better manage any surprises that may come along the way.

If you have already decided to have weight loss surgery, you will want to think about the positive changes you want to accomplish.  Often people view surgery from a number perspective (i.e. how many pounds they would like to lose).  Weight loss surgery is about so much more than that.  It is about enabling yourself to accomplish things that might not have been possible in the past.  It is about having an exciting life.  Life you can experience to the fullest extent.  It is very important to think about (and document) life goals related to your weight loss.  Then you can celebrate the positive changes transforming your life.  Some of the “dreams” that people have shared include:

  • Walking up the stairs or to the corner of their street without getting short of breath
  • Playing with their children or grandchildren
  • Crossing their legs
  • Painting their toenails
  • Stop worrying about being able to fit into a chair at a public place or worrying that it will break when they sit on it
  • Fitting in a bathtub and having water on both sides
  • Shopping in a store for regular sized people
  • Riding a bicycle
  • Returning to a productive lifestyle
  • Stop worrying about going to a restaurant that might only have booths or chairs with arms on them
  • Going to a movie and fitting into the seat

Take some time to identify your “wish list” and document it.  Then spend some time getting your mind and body ready.  In the weeks or days before surgery, you need to consider yourself in training.  Just as athletes prepare for a race, you can prepare yourself to be in top form for surgery.  When you actively get your body and mind ready you likely will:

  • Have fewer complications from anesthesia and surgery
  • Be able to cooperate with necessary treatments
  • Heal faster and feel better quicker
  • Have better control of your pain

There are some very specific things you need to do to be in the best shape possible.  You need to begin these things as soon as possible.  We know that the very worst time to try to learn things is right after surgery when you may feel foggy from anesthesia and uncomfortable from your operation.  Learn and practice these things now so that you will be able to help yourself after surgery.

  • Focus on healthy eating. The better nourished you are, the more quickly your tissues will heal.  Healing is WORK for your body.  Good nutrition helps you tolerate the stresses on your body and to offset limits on food and fluids right after surgery.  Weight loss prior to your surgery can decrease your risk and improve recovery time after surgery.  This is why you should incorporate your new eating plan and individualized weight loss counseling prior to surgery as a part of your overall plan.  Consult your bariatric surgeon for specific options for weight loss prior to surgery.
  • If you are a smoker – QUIT! Even a few weeks of not smoking increases the safety of anesthesia.  You will not be allowed to smoke while hospitalized.  You will need all your oxygen for healing.
  • Build your exercise tolerance. Toning your muscles and building your strength will help you bounce back quicker.  Walking is a perfect exercise for you prior to surgery.  It is normal to feel a little weak after surgery, but you can reduce this by toning up with daily exercise.
  • Exercise your lungs! Practice your deep breathing.  After surgery you will be encouraged to do this.  Expanding your lungs helps your system get rid of anesthesia drugs quickly, helps prevent pneumonia, and speeds oxygen to your tissues to help you heal quickly.  You will also FEEL better.
  • Move your legs to prevent blood clots!!!! After an operation, the best exercise to help your circulation and reduce your chance of blood clots will be walking!  The nurses in the hospital will get you up after a brief recovery period following surgery.  Once you go home, follow the specific discharge instructions set forth  by your surgeon.  In general, you should rest as needed but also get up and walk around as much as tolerated.  You can do these exercises in bed or sitting in a chair during any rest periods.
    • Lying on your back in bed, “walk” your feet toward your body until your knees are fully bent. Tighten your abdominal muscles while you do this.  Now let your legs slide gently back to the flat position and repeat this four more times.
    • Lying in bed or sitting up, point your toes as if you were trying to bend your foot backwards. Hold for the count of five and relax.  You should feel a “pull” on the muscles in the front of your legs.  Next point your heels away from your body, tightening your leg muscles.  Hold for the count of five and relax.  You should feel this pull in the back of your legs.  Repeat the pointing exercises 5-10 times.

If you have decided to have surgery, you also need to focus your mind on a good outcome.  You are the most important player in this team effort, and much will depend on your ability to fully participate.  Your feelings and thoughts will play a very big part in your recovery.  Reassure yourself that the best people, equipment and techniques are supporting you during surgery.

Finally, if you have decided to have surgery, a good way to prepare is to use the power of your relationships to gather a support group.  Enlist family and friends to help you keep your spirits up.  Let friends and neighbors help with chores and meals.  We all do better when we know we are supported by people who care about us and are cheering us on. Don’t underestimate the power of your emotions.  Positive thinking is the biggest help you can give yourself.  Think hopeful, optimistic thoughts about the experience ahead, and start NOW!

If you do all of these things, you will be best prepared for a positive experience and outcome.

We’re ready to help you achieve your dream – view our online Weight Loss Surgery Webinar or schedule the next

 

 

Best of CoVa Contest!

Posted on January 21, 2018 by

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We have to admit it.  We know we have the very best patients around!  We drive to work with smiles on our faces. looking forward to helping our patients improve their health by losing weight.  Your success makes us happy!

If you’d like to let others know about Dr. Clark’s Center for Weight Loss Success, please take a minute and VOTE FOR US in Coastal Virginia Magazine’s Best of Readers’ Choice Awards for 2018!

You will find us under HEALTH and BEAUTY in THREE categories

  • Best Gym/Wellness Center
  • Best Specialty Fitness
  • Best Weight Loss Center

You can also nominate/vote for us in SHOPPING

  • Specialty Foods

You can vote ONCE each DAY through Friday, March 30, 2018

Share the Love!

Two Things to Remember About Eating and Weight Loss

Posted on October 09, 2017 by

2017-03-29_17.13.23_smaller squareI’m going to talk about my two favorite eating rules. Eating rules can help you keep on your dietary plan. They don’t make it easier to do, but they’re fairly simple.

The first one is always sit down at a specific location to eat. It doesn’t matter if it’s a snack or a meal.  Always sit down and always have it be a specific location. Eat at a specific location in your home. It gets rid of that eating on the run or eating over the kitchen sink. There are some specific decisions that have to be made.  You’re physically going to get the food, sit down, and eat it in a specific location. That’s the first eating rule.

Number two is always use utensils. This requires more decisions.  Even if it is finger food (which typically isn’t what I call eating clean), you still have to use utensils.  If it’s an Oreo or chips, you have to sit down at a certain place, and you have to use utensils. If you can do this, they’re very simple rules. Simple doesn’t necessarily mean easy. If you can do this, you’ll find it easier to stick to your dietary plan. Multiple decisions have to be made in order to get there. So when you are potentially “straying”, you’ve got multiple decisions points that you can actually change your mind.

Number one, sit in a specific location. 

Number two, always use utensils. 

Weight Loss Surgery Has Changed My Life and It Can Change Yours Too

Posted on August 28, 2017 by

Allen Fabijan water skiingMeet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

 “There’s a million ways that weight loss has changed my life. I can bend down and pick up my shoes and socks so much more easily now.  Now I have no excuse to tell my wife as to why they haven’t been picked up! It’s the tiny tasks that make the difference. The first time after surgery I got on an airplane, I didn’t need a seatbelt extender.  The first time I went out to a restaurant and I didn’t have to slide the seat back. For the first time, I felt like people weren’t wondering what my beautiful wife was doing with a guy like me. It’s the silly things that really shouldn’t matter, but do.”

“Anyone who’s dealing with a weight problem knows exactly what I’m talking about.  To be able to go and buy clothes that are somewhat in fashion means all the difference in the world. To be able to go to a store and find something that fits me and not have to sneak off to the XXXL section of the store has been fantastic. The worry over not worrying about whether I’m having a heart attack or heartburn has now dissipated. I came off one of my blood pressure medications.  I got up one morning and played 18 holes of golf and then went home and my wife and I hopped on mountain bikes and road all the way to the North Carolina line.  I had even been to the gym earlier that morning.  That would have NEVER happened before. It was hilarious that we packed that all in one day. I was sore the next day.  I’m not going to lie to you!  My activity level is up. I enjoy walking now.  It’s affected every aspect of my life. Peace of mind is probably the biggest. It’s great to wake up in the morning and not have to worry about having an extra 200 pounds on my body.  Am I going to die today? That’s a real fear and real thought that went through my head.”  

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

Dr. Clark’s Jump Start Diet – 24 Hours In!

Posted on May 09, 2017 by

Dr C with tie croppedI’m starting this Jump Start Diet now for the next two weeks and I’d like to invite you to come along with me.

It’s a very simple diet.  Simple doesn’t always mean easy.  But basically it’s using Weight & Inches Shakes.  They’re 200 calories each.  I drink 5 of them during the day so it’s about 1000 calories.  They are a very good protein source and low carbohydrate.

I’m very sensitive to carbohydrates and so when I start drifting with my eating plan, especially during the holidays, and struggled over the last few months.  And when I drifted, I ended up bouncing up.  I have about 10-12 pounds I’d like to get rid of, so we’re going to do this “Jump Start Diet.”  It’s 5 shakes a day.  The concept is very simple.  That doesn’t mean it’s easy to do.  I understand that.  Simple and easy are two different things.  So it’s simple—you mix it with water and drink the shake 5 times a day.  You’ve got everything that you need.  You have protein, low carbohydrate, and vitamins and minerals.  Literally, you could live off these.  I don’t know if you’d want to, but you could.  I still take my vitamins every day.  One thing I do add is extra magnesium to prevent muscle fatigue and prevent constipation, especially if you’re on a higher protein diet.

I’m going to be doing this for the next two weeks.  I’ll keep you updated.  I’m just getting into this.  I’ve been on it for about 24 hours.  I’m anticipating that I’ll start getting those caffeine withdrawal symptoms, the carbohydrate withdrawal symptoms will show up over the next day or so.  Hopefully the symptoms won’t be too bad.  We’ll talk about it.  Yes we’re going public with the whole thing.  So I encourage you to join with this as well as make sure you monitor yourself by weighing yourself.  When you lose the weight, post it on the website.  That’s why we’ve got that weight loss tracker on there.  So I’ll keep you updated in the very near future.  I’d enjoy it if you would join me.  Please comment and let us know what you’re thinking.  We’ll talk soon. Take care.

 

If you bite it, you must write it…

Posted on July 11, 2016 by

Weight Loss Mobile appYour food diary is a vital tool on your journey to lose weight.  Technological advances have made journaling so much easier and convenient.  Have you downloaded our free mobile app?  It tracks your food & fitness as well as water & weight loss progress!  Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome.  The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.

Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth.  Here’s our top 5 reasons to keep a food diary:

  1. Helps to identify areas where changes need to be made
  2. Makes you cognizant of stressful, mindless eating
  3. Helps to pinpoint patterns of over-eating
  4. Provides an understanding of the source of calories
  5. Reveals where the surplus or deficit (protein or carbs) is

Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.

Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight.  A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!

Be accurate and honest when recording in your food diary.  If it goes in your mouth, it must be recorded.  All the “extras” add up.  For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought.  It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day.  Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!

Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day.  Take charge of your health!

Download the CFWLS free mobile app for iPhone at the App Store or for Androids at the Marketplace.

Motivation Matters In Achieving Your Goals

Posted on December 28, 2015 by

inspiredAnd maintaining that motivation is key to success. As the New Year approaches, most of us find ourselves looking ahead and contemplating some type of change.  Generally, one of our goals involves weight loss or some other health-related change. Sometimes the changes we propose can seem overwhelming. The following tips can help you stick to your fitness/wellness program:

1. When it comes to fitness – start slowly. We are all anxious to get moving and see results, but your body needs to adjust to your new routine. Make sure you begin every workout with a warm-up to get the muscles moving. Then start off with 30 minutes of cardio or light weights – walking, biking, a machine circuit or low-impact exercise class. Gradually increase your workouts as your endurance increases.

2. Take a mental picture! Every day take time for yourself to visualize your new healthier, happier self. Close your eyes, relax and see yourself at your desired weight, and feel how happy you will be when you finally achieve that goal. Many athletes practice this to achieve their goals and you can too..

3. Seek Inspiration. There is nothing wrong with maintaining your motivation with inspirational quotes posted where you can see them throughout your day.  Sometimes it’s just what you need to see to get you back on your feet and focused.

4. Stay Balanced. Success isn’t all or nothing – you will be more successful with your diet and exercise program if you start to make small changes in your lifestyle.  Small changes add up to big results! If you miss a day of exercising or eat something off your program occasionally, don’t overreact. Just get back on track the next day and continue with your fitness routine. Keep your eye on the goal and you will be successful!

5. Make it fun! The time goes by faster when walking with a friend for conversation and mutual support. If you like to exercise alone, consider this time for yourself. Crank up your favorite tunes and feel the energy! When you enjoy your fitness program, you are more likely to keep it up.

6. Weigh in Weekly. The daily fluctuation in your weight is normal and it’s easy to get too wrapped up in the numbers.  Increasing your lean body mass takes time and it won’t show up in those daily trips to the scale. Try to focus on improving your overall fitness and feeling healthy & happier in the New Year. Don’t get discouraged if the numbers move slowly! Keep focused on your exercise and workouts and it won’t be long before you see results.

7. Listen to your Body. No one time is perfect to exercise. If you are a “morning person” get up 1/2 hour earlier and do your workouts in the morning when you energy is at peak level. If you stay up (or get up) late, you would probably do better to exercise in the evenings. Work with your own personal body rhythm to keep your enthusiasm up.8. Consider a Personal Trainer or Health Coach. A personal trainer/health coach can really help keep you on track. We have some of the best trainers in Hampton Roads right here at CFWLS.  They can work with you to create an exercise plan that is right for you.  Our nutritional coaches can teach you what you need to know to feel your best and get that scale moving in the right direction.

 

 

Summer is (un)Officially Over – It’s Time to get Back on Track!

Posted on September 14, 2015 by

The kids are settled back in school, summer cruises with all-you-can-eat buffets are a not-so-distant memory, garden cucumbers and peppers have ceased production, and cooler weather is on the way. Personally, I couldn’t be happier that summer has passed ( along with the mosquitos) and Autumn is around the corner. Fall is a breathtaking time a year, full of brilliant colors. It’s a perfect time to take long, purposeful walks.

“One’s greatest challenge is to control oneself.” (Kazi Shams).

How far off track did YOU get over the summer? It’s time to get back on that wellness track: healthy eating, consistent exercise, and regular sleep patterns. Getting back to a healthy routine will be especially beneficial when faced with the temptations of the upcoming holidays.

CFWLS mobile appThe first step is to get on the scale and assess the damages. Weigh at least once a week to avoid surprises. Body fat and lean body mass are critical percentages to track. The higher lean body mass is, the faster your metabolism is, which leads to weight loss. Be sure to enter your weights into your CFWLS Mobile app each time!

Back to Journaling! Be aware of how many calories you’re consuming. Along with calories, carefully track Carbohydrates and Protein. Surgical patients should keep carbs at 50 grams and medical patients should consume about 50-60. Your CFWLS Mobile app can take care of that too!

CFWLS Weight and Inches Chocolate Protein ShakeOur Weight & Inches shakes are a tasty and effective means of losing the unwanted inches from summer. Filled with vitamins and minerals, 29 grams Protein, and only 200 calories, they make a perfect meal replacement.

Plan ahead by preparing meals the day before. Prepare enough supper to provide leftovers for lunch the next day. Bringing a packed lunch to work will avoid temptations such as fast food or co-workers’ birthday cupcakes. Fill up on protein which will keep you satisfied longer than carbohydrates (which break down more rapidly in your system).

Don’t forget to take your Vitamins for a strong immune system, increased energy, synthesis of hormones and more! Our Lipo-B injections can help give you energy and burn fat. We’re offering a great deal this month. Only $70 for 4 injections (Call 757.873.1880 to purchase)!

walking_feetExercise not only changes your body, it changes your mind, your attitude, and your mood.  Walking up and down hills at Busch Gardens on the 4th of July, and floating around the Hubba Hubba Highway at Water Country on Labor Day burned some calories, but it’s essential to incorporate movement into EVERY day. 10,000 steps, or 5 miles, a day is an attainable goal. Exercise will increase lean body mass, making weight loss easier. Even 15 minutes a day will make a positive difference.

Sleep deficiency is linked to numerous, chronic health maladies. It can lead to obesity due to increases of blood sugar. Proper sleep fosters creativity, memory, and proper growth and development. Cooler temperatures are more conducive to a good night’s sleep.

Watermelon is a refreshing and popular summer fruit. 92% of watermelon is water, which makes it a good choice to aid in hydration. However WATER is the best option to stay hydrated. Other drinks or fruits can add unwanted calories, carbs, and sugar. The average person should consume 64 ounces of water a day.

“He who fails to plan is planning to fail.” (Winston Churchill).

Success should be a habit, not a goal. Make it a habit to eat right, exercise, and sleep well. It’s time to get back on track and put the summer behind you.

Change It Up When You Hit A Weight Loss Plateau

Posted on September 14, 2015 by

changeSuccess is a great thing but it is a rare person who doesn’t experience a plateau somewhere along the way.  You likely know how frustrating that can be!  Plateaus can kill your motivation, so the first thing you need to do is to take your focus off the scale. Your body is highly adaptive and goes through periods of adjustment. This would be a good time to concentrate on your behaviors and use alternative ways to measure your progress (i.e. your measurements or how your clothes are fitting).  If you hang in there, you will find that your inches will continue to shrink in spite of your weight staying stubbornly at the same number.  Just remember the word CHANGE.  You will need to “change it up” to work through your plateau.

With regards to what you are eating, below are a few quick “change” tips for continued success:

  • Change the frequency of your meals.  If you are currently eating 3 meals a day, save some of those calories for snacks in between meals and give your metabolic rate a boost.
  • Try to change what you are eating.  If you are having a carbohydrate snack mid-afternoon, try replacing it with a protein one and try moving your foods around and introducing new ones.
  • Surprise your body with calorie cycling.  While maintaining the same weekly calorie intake, vary it from day to day.  For example, if your daily intake is 1500 calories, try having 1200 one day and 1800 the next.

Combine these eating tips with the right attitude and fitness “change”, you will be happy as the scale soon reflects your efforts.