Center for Weight Loss Success

Call Now!

757-873-1880

success@cfwls.com

Watch a Weight Loss Surgery Webinar Now

Get Free Trial Membership!

6 Week Membership in Losing Weight USA
Weekly webinars with Dr. Clark, tip sheets & recipes

.

Tag Archives: stress

Summer Essentials for a Good Night’s Sleep

Posted on June 22, 2015 by

your choiceSummer has officially started, the kids are finished with another year of school, and you’re planning a much-needed, relaxing vacation.  Perhaps you’ve lost a few pounds, feel healthier than last year, and are ready to put on those new shorts!

Packing, traveling, airports, sight-seeing, sleeping in unfamiliar places….it can leave you feeling exhausted!  As fabulous as the getaway sounds, your vacation could be sabotaged if you’re too tired to enjoy it.

Don’t forget how hard you’ve worked to achieve a healthier lifestyle.  Getting sufficient rest is an integral part of that new lifestyle.  Less sleep means more health problems.   Sleep deprivation often causes you to reach for comfort foods.  Leptin is a hormone that tells your brain when to stop eating.  It’s less abundant when you’re sleep deprived.  The hormone ghrelin tells you when to eat, and is more abundant when you’ve haven’t gotten enough Zzzzzzzz’s.

Strategies for ensuring enough rest before and during vacation:

  • Plan Ahead:  don’t wait until the last minute to pack or finish a work project.
  • Plan for Rest:  fit rest times into your vacation.
  • Stick to a Sleep Schedule:  go to bed and get up at the same time each day.
  • Maintain Sleep Rituals:  bring your favorite pillow,  blanket, or relaxing reading  material.
  • Bring your Sleep Aids:  noise machine, fan, sleep mask, or ear plugs.

Have a great time!

 

Is Life Getting In The Way Of Losing Weight?

Posted on January 19, 2015 by

chance or choiceIt’s so easy to let life get in the way when it comes to losing weight and taking care of yourself.  This happens even if intellectually you know the awesome benefits that await you.  Don’t let stress, fear or being overwhelmed hold you back.  It’s a fact that if you were at a healthy weight and took better care of yourself you would feel better, have more energy, be more productive and maximize your enjoyment of life and activities with those you love.  So what do you do??

You are the only one who can set yourself up for success and make the necessary changes.  I don’t say this to stress you out, I share this as a hard core reality so you can get past the anxiety of change and get on to less weight and more life!  It’s up to you and we are here to help you get past your barriers – you bring the motivation and determination and we can teach you the rest!

Here are some tips to get you started in the right direction:

Know Your Limits – What I mean is that I am giving you a prescription (permission) to NOT over-schedule yourself so you can get some “me” time in.  This means getting comfortable saying “No” to things that stress you out and prevent you from accomplishing your goals.  This can be done in a nice way so that guilt doesn’t take over.  Be sympathetic, but firm.  For example “I’m sorry, I cannot do this right now”.  Answer the “why” question if it comes up with honesty “It doesn’t fit with my schedule” or “I can’t do this but I can (fill in with something more reasonable)”.  Honesty is always best so you don’t lead people on and then  disappoint them later.  It’s ok!  There are only 24 hours in a day.  If you don’t fill your schedule with the things that mean the most to you, others will fill it in for you.  You will be serving them much better in the future if you are happy and healthy.

Get enough sleep and feel renewed for a change (not to mention the fact that your body will be storing less fat).

Learn to eat for energy and health not live to eat whatever is convenient and available (Weight Management University™ and My Weight Loss Academy teach you how to do this in your particular situation incorporating your favorite foods as well).

De-stress with creative and enjoyable (yes – I said enjoyable) fitness activities.  You may not believe me but I have seen so many people who “hate” fitness work it into their life and now they don’t let anything get in the way.

Day to day stress will always be a part of life but if you are healthier and happier, you will be able to handle what life sends your way.  Always remember, you are not alone.  We are here to help!

 

Combating Stress – Meditation in Motion

Posted on January 05, 2015 by

stuckNow that the holidays are over, the stress in your life is gone and you have lots of time to devote to exercise.  What do you mean, “Not really.”?

There is always going to be a certain amount of stress in your life.  Some of the things that come your way are neither predictable or preventable.  You may not actually be able to do anything to change these events but you have total control over your  response to them and its effect on your body. By combating stress, you allow your body to restore and balance the delicate systems that lie within.

Your coping mechanisms work better if you’re not overly tired and have eaten properly so it’s important to keep to a regular sleep schedule and eating pattern.  And don’t forget exercise!  Physical activity also helps you combat stress. Anything you enjoy, whether it’s aerobic or strength training, will act as a stress-buster. Make exercise part of your stress management plan.

Your body releases endorphins, your brain’s feel-good neurotransmitters, as a result of physical activity. You don’t have to be a runner, any heart-pumping exercise will work.

Regular exercise lowers the symptoms related to mild depression and anxiety while increasing your overall health and your sense of well-being. Sleep can be improved with routine exercise. Stress, depression and anxiety often disrupt sleep but easing the stress levels can put you back in command.

Your mind responds to meditation in motion! Try it—after an hour of Zumba or Yoga, you will have forgotten what irritated you during the day. Repetitive motions that command your concentration keep you focused on a single movement and can help you remain calm and collected in everyday tasks. Who couldn’t use a little more energy and optimism?

  • Start by making a plan and take it slow. The gyms are full of people who burn out before January is over. This is a life-long habit you are building, not a 30-day program.
  • Set realistic goals (think back to Chapter 1 WMU™ ) and find a friend who enjoys the same activities to join you. You are more likely to stick with it if someone is waiting for you.
  • Try something new. Check out our fitness classes or consider personal training.
  • Put it on your schedule. 45-60 minutes, three days a week, you spend more time than that on Facebook.

You deserve to be happy, healthy & strong this year – and you can make it happen!

 

Menu Planning Strategies

Posted on April 30, 2014 by

BioIdentical Hormone Replacement Therapy – Is It Right For You?

Posted on March 19, 2014 by

Oh – My Aching Back!

Posted on March 19, 2014 by

Why Should I Care About Social Media?

Posted on February 19, 2014 by

How Mindbody Exercise Benefits Weight Loss

Posted on January 29, 2014 by

Mentally Preparing for Weight Loss Surgery

Posted on January 15, 2014 by

Controlling Your Cravings

Posted on January 13, 2014 by

Food cravings are real!  While hunger produces physical sensations such as  stomach growling, lightheadedness and weakness that signals your body for the need of fuel, food cravings are an intense desire for a specific food choice.  Normal hunger can be satisfied with a variety of foods while a craving can only be satisfied with a specific food, normally a sweet.

With that in mind, could there be a physiological component to cravings?  The answer is yes.  It is not all about will power. Neurochemicals and hormones play a large part in hunger,   cravings, fullness and satiety.

There are over seventy neurochemicals that have been identified that play a role in memory, appetite and mood. A few of them you may have heard of such as endorphins, serotonin and dopamine. In addition to these neurochemicals, hormones also play an important part in  cravings, hunger and satiety. They include insulin, cortisol, and leptin plus many more.

Let take a closer look at insulin. This is a hormone that is produced by the pancreatic cells and is responsible for regulating blood sugar levels. Since blood sugar is probably the single most important factor controlling appetite and mood, insulin is a key player in causing food cravings.

When we eat carbohydrates they are reduced to simple sugars. These sugars enter our blood stream and trigger an insulin release. The more refined foods containing ‘simple carbohydrates’, such as Dr. Clarks six C’s, lead to a quick release of insulin followed by a rapid drop in blood sugar (hypoglycemia) that triggers an intense need (craving) for more carbohydrates.

To eliminate or minimize this physiological aspect of cravings try:

Controlling your blood sugar swings by eating protein every few hours, at every meal as well as for snacks.  Keeping your carbohydrate levels below or equal to your protein   levels will help.

Avoiding those crunchy 6 C’s as well as rice, pasta, bread and potato.  These can raise your blood sugars fairly quickly.

Carrying protein-based snacks with you at all times. Never let yourself become famished.

Adding the mineral chromium picolinate has shown to be useful in curbing cravings.

Exercise helps get your mind off thinking about foods as well as utilize those excess sugars in your blood stream.

Giving yourself a fifteen minute timeout.  Wait about fifteen minutes to see if the craving goes away.