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Tag Archives: success

The Best Weigh In Routine – Part 2

Posted on October 02, 2017 by

Dr C with tie croppedI want to complete the video I made last week which was about routine weighing. Should you weigh yourself routinely or not?  My inclination is, yes, people ought to weigh themselves regularly. I think people should weigh themselves daily.

I want to talk about what the real reason is for weighing yourself daily. Especially if you’re in a weight loss program, whether you’ve had surgery or you’re in the middle of a weight loss plan, I encourage people to weigh themselves daily. During the weight loss program, you’re not just weighing yourself to watch the pounds come off. The real reason to weigh daily is to get in the habit of weighing yourself routinely for maintenance.

Maintenance is hard.  It’s actually harder than weight loss. So, you want to get in the habit of weighing yourself routinely during the weight loss plan so that you’re doing it for maintenance. If you weight yourself daily during maintenance you’ll notice little fluctuations.  If you notice little fluctuations you can look back on that 24 hours and figure out, “What did I do differently during those 24 hours that would affect today’s weight?”  Typically there is going to be something. You’ll be able to figure that out a lot easier if you’re weighing yourself routinely (daily).  If you try to look back a week’s period of time you really have no idea what you did differently. So, this is the reason you want to weigh yourself routinely so you can have those little fluctuations under control.

Maintenance, as I mentioned, is harder than weight loss. It’s easier to make little modifications by looking back over the past 24 hours to figure out what you did differently and then modify what you’re doing.  You can change that fairly easily. So that’s why you should weigh yourself daily.  It’s so that you can be in the habit of doing it for maintenance.

Stop in anytime to check your BCA – and don’t forget to add those pounds to the total on our home page!

 

The Best Weigh In Routine

Posted on September 25, 2017 by

Dr C with tie croppedShould you weigh yourself routinely or not? You’ll see things all over the map like “You should never weigh yourself” or “You should just go with how you feel” or “If you feel good, you’re good.”  There are a lot of questions out there and I’m going to give you my thought on that whole issue about weighing.  Weighing is the best monitor we have as far as keeping track of your weight and overall health.

Weighing is a good way to look at health because when our weight is stable, we tend to be in stable health. When our weight is changing very quickly one way or the other, potentially there can be changes in health. In a weight loss program we’re obviously trying to lose weight.  So, subsequently then we want to keep track of these things.

Should your weigh in routine be once a week, twice a week, should we step on the scale whenever?? I encourage people to weigh themselves daily and you should weigh yourselves early in the morning.  If you forget to weigh yourself early in the morning, don’t bother.  Wait until the next day. It should be routine weighing.  Why do I say that? Many of the patients I see are very sensitive to carbohydrates.  As we’ve talked about many times in the past, carbohydrates influence insulin level. Insulin is one of the hormones that makes you retain water. It also makes you store fat. If insulin levels go up, you store fat, but the first thing you do is retain water. Subsequently, weight jumps up. So, it’s actually a good monitor to weigh yourself.  Many of our patients are sensitive to carbohydrates and even a little carbohydrate causes a significant weight increase.

If your weigh in routine is daily, it’s relatively easy to look back on the past 24 hours and see what you did differently. Where did you stray?  What happened over the last 24 hours? If your weigh in routine is once a week, it’s hard to look back at a whole week period of time and see what happened differently.  It seems like we’re doing the same things week-to-week. But day-to-day it’s much easier to monitor your weight and notice little changes. And, little changes will matter. If you’re sensitive to carbohydrates, one bad day can cause your weight to jump up significantly. If you wait a week to find that out, you’ll never really know what happened. This goes along with the journaling discussion we’ve had as well. So, write things down and weigh yourself routinely.

I typically like people to weigh themselves in the morning.  Early in the morning is your most accurate weight. As we progress throughout the day, we typically will retain some fluid and weight will go up.  Make it a part of the morning routine.  Get up, weigh yourself, and get on with your day. If you’re someone who is going to obsess about the numbers, understand that the weight does fluctuate day-to-day even when you’re doing all the right things.  Don’t obsess about that number.  What I encourage people to do is to look at what’s happened on average over the past 7 days. But don’t obsess about the numbers because there are lots of reasons to have fluid shifts and fluctuations up and down, and it may not be something you ate the previous day.  It could be that you’re close to your cycle (women).  It could be blood pressure or salt issues. There are lots of little things that will play into that. The biggest thing tends to be the carbohydrate sensitivity. Overall, I recommend you weigh yourself daily early in the morning.  If you forget, wait until the next morning.

Don’t forget to post your weight losses on the Home Page of the website!

The Fallacy of the Fat Burning Zone

Posted on September 18, 2017 by

Dr C with tie croppedWe talked recently about heart monitors and how they’re helpful in determining how well you’re doing with your fitness routine. You’re often taught to exercise in the “fat burning zone” to maximize the utilization of fat.

We want to burn calories and fat. That fat burning zone is where you burn the highest percentage of fat as your energy source during your exercise. It’s usually at about 60-70% of your maximum heart rate. We talked last time about maximum heart rate (220-your age).  That’s a good estimate. We’re then taking 60-70% of that maximum heart rate.  It’s somewhere between 108-126 if you’re 40 years old. In theory, that’s your fat burning zone. That means that the highest percentage of calories burned is actually coming from fat.

The problem is that you’re not actually burning very many calories. Most of the calories you’re burning are coming from fat, but the issue is that you’re not burning that many calories. What you really want to do is bump up the intensity.  If you bump up the intensity, you’re burning a lot more calories. As you’re burning a lot more calories, your body can’t use fat quite as efficiently and so you’re burning more calories from carbohydrate. Is there something wrong with that?  Absolutely not! If you’re burning more calories from carbohydrate, what you’re doing is decreasing your carbohydrate stores.

We can store carbohydrate in our muscles. If we start decreasing the carbohydrate stores, you can actually replace that carbohydrate. For example, you can’t put more gasoline into your car’s gas tank until your burn the gas off. There’s only so much carbohydrate that will fit into your muscles. If you don’t actually decrease the amount that’s in the muscle, then you can’t replace it. You want to burn off that carbohydrate that’s in the muscles. If you burn that off, then you can actually put more in.  That’s how we can smooth over blood sugar swings.  Then, you can get a little leeway on your carbohydrates.

There are two reasons why the fat burning zone doesn’t work really well.  The first is you’re not burning that many calories. If you bump up the intensity, you’re going to burn a lot more calories. Number two, you want to use some of the carbohydrates stores because you want to be able to replace those stores. When you’re exercising, use a heart rate monitor and bump up the heart rate to higher than the fat burning zone. If you’re just starting an exercise program, you can’t just jump right into that.  But if you’ve been in exercise for a while you can go into that higher intensity as your fitness level increases. That’s where you burn the most calories and you get the most after burn as well. That’s burning calories long after you’ve finished exercising.

I have a great 20 minute High Intensity Interval Training (HIIT) workout you can use to get the intensity up!  https://youtu.be/WBAw-pRraGY

My Advice to You About Weight Loss Surgery – Don’t Wait!

Posted on September 04, 2017 by

Allen Fabijan 2Meet 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!

“If I could give one piece of advice to someone who is considering weight loss surgery it would be WHY WAIT? What are you waiting for? Are you waiting on the next holiday? Are you waiting on the next phase or chapter of your life?  What are you waiting for?  Number 1, you might not get a chance to wait.  You know it if you’re dealing with what I’m dealing with. Every time your heart flutters or something is uncomfortable the thought goes through your head “Is this it?”  “Am I going to end up in a hospital?” There’s no need to wait. I went in the first week of June and a year later I’m down 120 pounds.  I wish I had done this a lot sooner.”

“There’s no reason to wait. Go do it. Go see Dr. Clark. You’ll get all the support, all the help that you need. Any tool is at your disposal.  There’s no excuse.  There’s no need to wait anymore.  Go get healthy.  Go feel better.  Go get thin! Go see Dr. Clark!”

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/

What I Have to Share About Weight Loss Surgery

Posted on August 21, 2017 by

Dr. Thomas W. Clark and Allen FabijanMeet 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!

“Some people are worried about getting surgery.  I’m not a guy who likes to get surgery. I don’t know anyone who really does. It wasn’t bad. It REALLY wasn’t bad! I’m surprised at how bad it really wasn’t. I was back to work in 3 or 4 days. I don’t know if Dr. Clark recommends that or not! But I only talk for a living. I’m not saying go grab a jackhammer! The recovery wasn’t bad. It was totally something I could have done a lot sooner and wish I would have done sooner.”

“The whole process from consultation until I was at home in bed recovering was exactly the way the support staff and Dr. Clark told me it would be. It was exactly the way it is. I would say don’t let the fact that it’s a medical procedure hold you back. It was actually a breeze. I only used one pain pill. I didn’t even need it.  That was my experience and I would tell anybody that it’s not scary and recovery is a lot easier than you think it is.”     

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/

Down 120 Pounds And Feeling Great!

Posted on August 14, 2017 by

Allen Fabijan 3Meet 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!

“At my biggest I was pushing 370lbs. Naked is how I weigh myself.  My clothes weigh a lot. I knew I was coming here today so I got on the scale and I was 238 pounds!  It’s crazy!  I didn’t believe the scale when it was really high. And now I don’t believe the scale when it’s really low.  It’s crazy.  It’s wonderful!

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/

I Finally Said ‘Enough is Enough’! Weight Loss Surgery is My Solution

Posted on July 24, 2017 by

Allen Fabijan 3Meet 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!

“I honestly can say it wasn’t one thing that pushed me over.  It was the culmination of everything.  But there is one thing. I woke up in the middle of the night and I thought “what am I waiting for?!” Am I waiting for the heart attack?  Am I waiting for the diabetes? Am I waiting for my kids to have another intervention with me about putting the hamburger down Dad and taking a walk? What am I waiting for?  It made no sense. I saw a pattern of ‘I’ll do THIS after I do THIS’ or ‘when I hit THIS age’, etc…. I recently turned 40 and what was I waiting for?”

“Now that I’m 40 I’m at one of the lowest weights I’ve ever been in my life and what did I wait for? Now the biggest question is why did I wait so long to take this step?”

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/

What to Do After the Jump Start Diet

Posted on June 05, 2017 by

Dr. Clark's 2 Week Jump Start Plan

Dr. Clark’s 2 Week Jump Start Plan

I have something in common with Blake Shelton.  I have a really hot wife.  I finished the Jump Start Diet a couple of weeks ago.  I still use some of the shakes during the day. It’s relatively easy during the week.  It’s the week-ends that tend to be a little bit harder. But I have been able to keep the weight off pretty well. Initially when I finished I kind of went a little crazy and had little more than I should.  My weight jumped up a couple of pounds.  But checking this morning I was back down to 175.  My low is 174 so I’m pretty happy with that.

I talk about goals, especially in the beginning of the year and encourage people to write them down.  I don’t encourage people to do things that I wouldn’t do.  So I write them down every year in my notebook.  I carry the book with me all the time and it’s got in it what’s important to me.  I write down what I’m doing all throughout the week, I keep track of all the books I’m reading, and I also have my goals written in it. I’ve split them up into my personal goals, family and home goals, business goals, and others.  The Jump Start Diet was one of my goals. I’ m also trying to eliminate excess carbohydrates, excess caffeine, excess artificial sweeteners (which I’ll talk about individually).  It’s going pretty well. I feel better when I can do that. I realize I’m not going to completely give up caffeine. I like coffee every once in a while.  I’ll probably not give up artificial sweeteners completely, but there’s no nutritive value in them.  The bottom line is you need to figure out what your goals are and then write them down.  Post them somewhere very obvious to you.  It could be on your computer screen, mirror at home, or refrigerator door.  Keep track of what’s going on.  It’s not just writing down the goals. Now we have to develop a plan to get to those goals. Its’ the whole point of having a goal and working towards that goal. So you need to develop a plan and then work the plan.  What is working for you and what is not? One of the best ways to do this is write things down.  Journaling is something I encourage all the time.

LWUSA iconIf you want more information, I encourage you to join us at Losing Weight USA.  It’s a live webinar I do every Tuesday at 6:00pm. We talk about all kinds of different things. Each week is a different topic but it all has to do with weight and health.  You can go to the website www.losingweightusa.com.  If you’re already a part of our medical or surgical plans, you’re already signed up. You should tune in, but if you can’t we record them all and post them in the membership site. The last Losing Weight USA I talked about intermittent fasting and how it potentially could help with overall health. It could be part of a weight loss plan. It’s something I’ve been toying with in my mind about whether  I would try this or not.  I’m leaning towards I might try this in the near future.  I’m going to try if for a month and see how it goes. That doesn’t mean I’m fasting for a month.  I go into the details on Losing Weight USA. I’ll probably talk about that over the next few weeks.

Sensational & Simple Baked Chicken

Posted on October 28, 2016 by

Only 5 ingredients!

Only 5 ingredients!

Only 5 ingredients!

 

Ingredients

4 boneless-skinless chicken breast halves

¼ cup butter

1 tsp salt

¼ tsp pepper

½ tsp tarragon

 

 

Directions

  1. Preheat oven to 350 degrees.
  2. Melt butter and stir together with salt & pepper.
  3. Arrange chicken in baking dish.
  4. Brush each piece with butter until thoroughly coated. Pour excess over the chicken.
  5. Sprinkle with tarragon.
  6. Bake 30-35 minutes or until juices run clear.

 

 

Serves 4

 

Nutrition Facts: (each ball)

Calories 227

Total Fat 14g

Total Carbohydrates 0g

Dietary Fiber 0g

Protein 34g

 

Print Recipe: Sensational Simple Baked Chicken

Weight Maintenance Strategies

Posted on August 29, 2016 by

“It’s ironic that we foinspiredcus on weight loss, when the longest phase of your journey is maintenance!”  

Your road to weight loss was challenging and required tremendous discipline.  Now, you’ve reached the Maintenance Phase.  This phase is a bit different than weight loss and requires some different skills. Here are a few weight maintenance strategies to help keep that weight off for good!

The 6 Keys to Long-Term Weight Control:

EATING:

*Think PROTEIN first because it’s satisfying and harder to digest. Protein also increases the release of hormones that promote weight loss:  growth hormone (helps to preserve lean body mass and keep metabolism up) and glucagon (tells the body to mobilize fat).

*Follow a structured pattern of eating:  Breakfast, Lunch, and Supper with small snacks in between.

*Don’t swear off dessert entirely.  Use the 3-bite rule.

*Avoid banking calories:  It’s ineffective to starve all day so you indulge at your favorite restaurant for supper.  This is a recipe for disaster because going hungry for several hours sets you up for a pig-out.

*The Scale:  Weight yourself twice a week.

*Go back to basics:  If you’ve put on weight, try doing a mini jump start (Weight & Inches shakes).

*Remember the CONCEPT of eating:  “How little can I eat and still be satisfied?”

DRINKING:

*We can’t survive without water and should be drinking throughout the day.  Surgical patients, however, shouldn’t drink and eat simultaneously. Staying hydrated with water can prevent mindless snacking/overeating. Carbohydrates and calories in alcoholic drinks add up quickly. Drink in moderation.

VITAMINS:

*Everyone should take pharmaceutical grade vitamins, especially if you’re restricting your calories.

*1st Tier Vitamins:  Multivitamin and Essential Fatty Acid (EFA’s.)

2nd Tier Vitamins:  B-Complex, magnesium, and Vit. D (about half the population is deficient).

SLEEPING:

*The most successful patients who have lost weight and maintained get 7 or more hours a sleep every night.

*Sleep is needed to recover from the day.

*Cortisol levels will remain elevated from sleep deprivation and make weight loss even more difficult.

EXERCISE:

*Exercise becomes even more essential during the maintenance phase of weight loss.

*It helps you preserve lean body mass and keep metabolism up (especially resistance training).

* Concentrate your workouts:  quality is more important than quantity.  Even 15 minutes of out-of-your-comfort-zone exercising can help maintain your fitness level.

*Pick activities you enjoy:  If dancing to Latin music in a zumba class sounds nightmarish, choose another format like Boot Camp or a High Intensity Interval class (HITT).  If you’re an avid outdoors person, find good running/walking trails, go hiking, or biking.

PERSONAL RESPONSIBILITY:

*Make a conscious decision every morning to stay on track and focus on staying healthy.

*Surround yourself with supportive people.

*Reward Yourself:  It’s fun to set personal goals and reward yourself along the way. But, it’s too risky to reward yourself with food.  For every 3 months of weight maintenance, you could go to the movies, buy a new outfit, or take a little vacation.

Weight maintenance is often more challenging than weight loss.  Ultimately, no one can do this but you.  We will help you and support you, but we can’t do the work for you.  If you’re continuing to struggle, call and set an appointment with one of the CFWLS counselors to get back on track.