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Category Archives: Non-Surgical Weight Loss

Dr. Clark’s Jump Start Diet – Day 12

Posted on May 19, 2017 by

Dr. Clark's 2 Week Jump Start Plan

Dr. Clark’s 2 Week Jump Start Plan

This is an update from day 12 of the Jump Start Diet.  I’m feeling great.  I’ve done really well.  The weight over the last few days fell off.  I’m down 15 pounds now.

I feel wonderful and extremely energized.  I was discussing this with my wife last night. I feel better than I have in a long time. I’ve gotten more accomplished over the last week and a half than I’ve gotten accomplished in the past month and a half.  It’s amazing.  I’m sleeping better, I wake up rested, I have more energy, and I’m thinking clearer.  I shouldn’t really be surprised at this because we see this occur when people acclimate to using ketones as their energy source.  I actually thought it would take longer than this period of time.

It typically does take longer than 12 days to acclimate to using ketones as an energy source.  What that means is I probably wasn’t doing quite as bad as I thought I was over the last couple of months.  What happens when you take the carbohydrate away is your body will use ketones. It takes your body some time to really adapt to using ketones. All those enzyme systems have to be ramped up.

In our patient population, it can often take 4-6 weeks for the energy level to come back up. Our bodies have to get used to using ketones as an energy source.  Typically energy goes up and weight will plummet for a little bit as fat is broken down to ketones. Your body can use either glucose (comes from carbs) or it can use ketones as an energy source.  Ketones come from the breakdown of fat. In a weight loss program, we want to be breaking down fat. If you take the carbs away, your body will preferentially start using the ketones as the energy source.  If you add the carbs back, your body will go back to using glucose as the primary energy source, and then you don’t lose as much weight.  Once the ketones are kicking in, your body has the enzyme systems revved back up.  Mental clarity typically improves, energy level increases, and muscle function improves.  You’ll feel so much better.

So what are you going to do when you start transitioning off the diet?  If you’re feeling good and doing well, there’s no reason to transition off it. You can continue doing this diet.  We call it a two week Jump Start Diet because if I told you to do this for two months you’d look at me like I’m crazy. Anybody can do this for two weeks but there’s no reason why you have to stop it. Once I added bouillon, I was good.  I wasn’t thinking about meat.  For my first meal I’ll probably have bacon and eggs and an omelet in the morning.  I’ll update you before and after that and how it’s going for the first few days after the diet. In the evening I’m probably going to grill something. I probably eat steak.  My good friends Tim and Kate gave me Omaha Steaks for my birthday so I think I’m going to break those out. Thank you Tim and Kate.  Plus I’ll eat a vegetable and salad.

What we’re doing when we transition off the diet is replicate what we’ve done with the diet. That means not driving your calories too high, eating a good protein source, and fill in with vegetable salad stuff.  Vegetables are very low carbohydrate foods, nutrient dense, and low calorie. So, I’ll grill meat and have a salad and vegetable.  You have to watch that you don’t drive your calories too high. At you’re at goal weight, you’re going to let the calories drift back up.  I’m going to let my calories drift up. There is going to be a calorie ceiling even if you’re keeping your carbs low. If you go too high with the calories you’ll still gain weight.

A good way to transition off this diet is to not give it up completely. You might want to transition to the Mini Jump Start which is using 3 shakes a day and then having a healthy dinner. The dinner will be a protein portion (grilled or baked) and vegetables and salad. You can actually have a significant salad portion and it’s still fairly low carbohydrate.  You have to watch closely with the meat/protein portion that you don’t drive your calories too high. When we do add the calories back in we are mainly adding them as fat. It’s still low carbohydrate but bringing calories back as fat. So it’s referred sometimes as a low-carb/high fat diet. I don’t like to call it a high fat diet because it sounds like we’re going to have the calories fairly high but we’re not. So it’s still not going to be a tremendous amount of calories from fat.

Again, if you’re at goal, you’re going to bump the calories up.  If you’re not at goal, you’ll want to keep this going. What we’re doing is replicating the diet with using some food. You have to watch the calories. Typically with eating food they will drift up because the protein shakes are fairly low calorie. We’ll go over that in more detail in the next couple of videos. I will keep you updated before Sunday morning. I’ll probably do another one of Saturday.

 

Dr. Clark’s Jump Start Diet – Day 10

Posted on May 17, 2017 by

Dr C with tie croppedI’m updating you on the two-week Jump Start Diet. I’ve been doing these video’s every other day, keeping people updated. I’ve gone public with this whole thing.  I’m doing this Jump Start Diet which anyone can do. I talked in more detail about what’s involved in the diet. I’m on day 10 of the two weeks. So, the end is in sight.

Day 10 and I’m down 11 pounds. It slowed down some which is not unexpected at all. I want to make a couple of comments about things that I’ve noticed and that have come to mind over these last couple of days.  Overall the diet is going great. I actually feel really well.  I thought I’d get tired out.  I want to talk a little bit about fatigue.

There are two kinds of fatigue. Number one is diet fatigue. That means you get tired of the diet. It can get old.  Five shakes a day is the diet. But like I mentioned last time there are different flavors. I don’t deny I get tired of drinking the shakes but I still like them. If you ate your favorite meal every day it would get old too.  We have different flavors and ways to modify this diet.

The second type of fatigue is something I alluded to a couple of times on these videos. I’ve been continuing exercise the same way I always have.  So that hasn’t changed a whole lot. I mentioned I might feel fatigued doing my exercise. I hadn’t noticed this until yesterday.  Yesterday was Monday and typically my hardest exercise day because I’m usually done in the operating room by early afternoon. I don’t actually go to the office so I can get a really good workout in. So I typically spend about  1  1/2 hours on my workouts  on Mondays. I mix cardio with weight training. I’m partial to Mondays doing the P90X workouts. P90X is a great workout plan by Beach Body. I’m partial to the chest and back workout.  It’s one of my favorites.

What I found is, typically when I do these workouts I feel energized doing them.  Yesterday towards the end of the workout I started noticing that I was struggling where I normally wouldn’t. I couldn’t get quite the reps in that I normally would. I started thinking about what was causing the fatigue.  I think I’m seeing that fatigue because I’m salt deficient. It can be because it’s a bit low calorie for me.  But I think it’s more salt deficiency.

When we go on aggressive weight loss plans we tend to waste salt, especially if it’s a low-carb plan. Carbohydrates make insulin levels go up.  Insulin makes you retain salt. So, when carb levels are low, insulin levels drop.  When insulin levels drop we no longer retain sodium.  Typically that’s why with low carb diets you lose weight those first few days fairly quickly. It’s because the insulin levels drop and you no longer retain sodium, which means you don’t retain water either. You’re wasting sodium that you normally wouldn’t waste.  Once your body wastes some sodium one of its resources to fall back on so you don’t get sodium depleted is to waste potassium and magnesium.  They won’t drop below normal lab values, but below tissue values. It’s the tissue levels that we need.  So subsequently if the sodium, potassium, and magnesium levels start dropping off we feel fatigued.  So, what do you do about that?  An easy way to do that is to get a bouillon cube and put it in a cup of water.  I had a beef bouillon yesterday.  I think the salt actually stalled my weight loss for a day. But part of it is because I probably needed the extra salt. The nice thing about the bouillon cube is it actually reduced some of my cravings for meat.  I’m a carnivore at heart.  When I think about my first meal when this diet is over, it’s going to have something to do with meat.  My energy level popped up too after drinking the bouillon. Today I felt good working out. I don’t work out as hard as Monday, but I had no problems.  I didn’t get that fatigue today so the bouillon helped.

My last comment is about will power. Will power is like a muscle. We need to practice will power, and if we practice it our will power will get stronger. I often have people tell me they have no will power at all and can’t do this. Everyone has will power but you have to practice utilizing it.

 

Dr. Clark’s Jump Start Diet – Day 8

Posted on May 15, 2017 by

It’s day 8 of the Jump Start diet and I wanted to give you an update.  It’s Sunday afternoon.  As I mentioned on the last video I thought Friday was going to be very challenging but it wasn’t nearly as difficult as I thought it was going to be.

The diet is very simple.  It’s using 5 shakes a day, 1000 calories, 145 grams of protein, and fairly low carbohydrate.  It’s easy to do.  You just mix it with water and go.  I assumed Friday would be difficult because of the socializing; getting together with friends, eating, and adult beverages. I was actually able to fight that off pretty well so I’ve been good.  I haven’t strayed so far. Probably one of the biggest challenges so far has been that we’re in the middle of football playoff season and college basketball season.  I’m a fairly big sports fan.  Subsequently just about every commercial on T.V. tends to be something about food.  Here I am drinking my shake and watching these food commercials. It does get difficult and annoying. Luckily it’s only two weeks and I can do anything for 2 weeks. Hopefully you can too.

Chocolate W&ILet me discuss this diet again. We use Weight & Inches shakes.  They are fairly filling.  You mix them with water.  If you mix them in a blender it will make it frothier and more filling.  Mixing it with ice makes it into more of a shake.  I mix it in a red cup or a shaker cup and go because I guess I’m too lazy to get out the blender and put the ice in.  But, that’s a good way to do it. You can add flavored drops to it.  I encourage you to use just water because anything else will add calories to it. I do make sure I’m taking my multivitamins along with the shakes.  I take extra essential fatty acids because it’s very low in fat. If you’re going to do this Jump Start for an extended period of time (which you could do), you should take your vitamins. It’s a very easy thing to do.

There is an easy way to modify it. You can check that out at our website: Dr. Clark’s Mini Jump Start.  You can do shakes during the day and then a healthy meal.  That’s another good way to do it. That’s a good way to transition out of the diet. You can also modify the diet by using other products. We do have other products that aren’t true meal replacement but that give you some variety. They’re typically not quite as large of a shake. They’re typically 100 calories, 15 grams of protein, and 7 grams of carbohydrate.  So they’re about half of what the Weight & Inches are. But there’s a little more variety there and sometimes that’s easier for people to do.

If you’re trying to get back on track after a previous weight loss surgery this can be a very good diet to do that. But one modification I would make for you is to do 4 shakes a day instead of 5. That would be 800 calories, still plenty of protein, and lower carbohydrate.  A good way to do this if you’ve had weight loss surgery is to break the shakes in half and so you would do 8 small shakes instead of 4 big shakes. If you use the smaller shakes it actually works better.  If you have any comments please share and we will get back to you.

2017-03-29_17.13.23_smaller squareI never actually did tell you I’m down 9 ½ pounds now! I’m hopefully getting ready to cross that double-digit barrier. I did this diet about 6 years ago and lost 22 pounds. I don’t have that much to lose now. We often see people lose between 5-25 pounds during this 2 week Jump Start Diet. So it can be something very good in getting you in the right direction. I’ll be talking about the transition in the next few days.

 

Dr. Clark’s Jump Start Diet – Day 6

Posted on May 13, 2017 by

Here we are day 6 of the Jump Start Diet. It’s actually going remarkable well. I told you I’d keep you undated on this. I made this public for everyone. On day 6 I’ve lost 2 more pounds. Seven pounds altogether. It’s going to slow down I know that, but still I feel really good. I’m sleeping really well and I wake up well-rested.

trx workoutSometimes just getting rid of all the junk that we take in will make us feel better. I think some of that is kicking in.  I think I’ve gotten through the caffeine withdrawal and the carb withdrawal. I’m not hungry which is fairly amazing because it’s a fairly low calorie diet. I am concerned that at the end of this I might be worn out because I’ve still been exercising fairly hard. If you’re doing the Jump Start Diet you’ll need to keep this in mind:  if you do exercise hard, you might have to back off a bit during those 2 weeks.

What I want to talk about is we’re heading into the weekend. Many people struggle on the week-end because it’s more of a social thing. It’s Friday night and what am I going to do?  I’m going to have my shake.  I’ve made up my mind.  I’m going to do this! I can do anything for 2 weeks. Tonight is going to be a little harder for a couple of reasons. One is that it’s Saturday night.  We all think we’ve gotten through the week so let’s sit back and relax and do something different. You have to be very careful with that mindset long-term. There are a lot of people that think they’ll do really good with their eating and exercise during the week but on the week-end they back off a bit.  The problem is that if you’re very sensitive to carbohydrates typically you can undo a week’s work of good eating with just one bad meal. It can take you two weeks to get back on track. So be very careful with that. A lot of people play by that 80/20 rule: they’re good 80% of the time and bad 20% of the time. It’s a slippery slope. You can backtrack significantly and now you have another two weeks to make it back up.

So, we like to socialize on the week-end, but also drink adult beverages.  I usually like to get together with my wife and friends and have a few glasses of wine. I personally enjoy a good bourbon once in a while. I have about 60 different bourbons I keep on the shelf. I pick and choose depending on what mood I’m in. But since I’m doing this Jump Start diet I won’t be drinking adult beverages. I’ll probably find that it’s going to be little difficult this week-end. But we’ll power through it.

Alcohol truly can be the downfall of a weight loss plan for a number of reasons. Number one is alcohol is just extra calories. The alcohol involved in any standard drink is going to be about 100 extra calories.  If it’s mixed with something that has calories, then that’s even more!! It’s not hard to get into adding a significant amount of calories with alcohol. Also, when we drink alcohol we tend to have decreased inhibitions. It’s not just dancing on the table inhibitions.  It’s EATING inhibitions. We tend to eat more than whatever it was we were going to eat. Or, we eat things that we wouldn’t normally eat. I’m going to be careful with that this week-end.  I can do anything for 2 weeks.  I’m pretty convinced of that. I’m making good progress.  I’m feeling really good. I’ll try to avoid the alcohol tonight.  We’ll see how that goes. I’ll keep you update. Take care everyone.

 

My Jump Start Diet Progress – Day 4

Posted on May 11, 2017 by

Today is day 4 of my Jump Start Diet. I did weigh in.  I lost 5 pounds. That’s really good.  That’s actually a lot better than I thought it would be.  I started at 192 pounds.  That’s about the highest I’ve been for a number of years now.  I struggled over the holidays the last few months.  But I’m getting back on track using this Jump Start Diet. I’ve lost 5 pounds in 4 days.

I realize it’s going to slow down. This is typical of a low-carbohydrate diet. If you get rid of the carbohydrates, insulin levels will fall, and subsequently you’ll lose some water weight.  It’s still weight.  It’s retained water that you have.  Typically after that, the weight loss will slow down.

I encourage people to weigh in routinely, just about daily. The best time to weight yourself is early in the morning. That’s your most accurate weight. Typically later in the day you’re going to retain some water and it won’t be as accurate.  So, if you forget to do it early in the morning just wait until the next day. But I encourage you to weigh daily.  It’s a good way to monitor yourself.  It’s easy to look back over a couple of days and start thinking, “What did I do differently?” For most of us it’s about how much did we drift? If you drift some on your carbohydrates your weight could jump up.

wiw_home_pageEveryone probably realizes that if you have a bad weekend you notice that weight jumps up significantly and it takes you two more weeks to get that off.  It’s a lot of work.  So, if you’re weighing yourself daily it’s a lot easier to keep track.  Once you’ve weighed yourself, go to our home page (CFWLS.com) and plug in your numbers.  We’re already over ¼ million pounds lost. We’re talking about some real pounds there.

Back to the Jump Start Diet.  As I said, I struggled over the last few months. I drifted significantly. Yesterday I talked about the caffeine withdraw. I think I’m over that now. My headache is gone and I feel good really.  I suspected I’d feel a lot more of the carbohydrate withdraws at this point. I’m actually surprised I don’t.  I feel pretty decent.  I’m going to go workout, so we’ll see how that goes. I might get tired a bit more easily.  Typically once you’re through that withdraw with carbohydrate then you’re energy level jumps up some more. So hopefully I’m going to be on the upward swing of this not the downward.  I probably won’t be updating every day. I encourage you to join us on the Jump Start Diet. I know there are other people out there doing this with me. I won’t mention any names but maybe they’ll give me permission some time. No matter what this is something we do together. We struggle together and we can also move forward together. We’ll talk soon.

 

Dr. Clark and His Jump Start Diet – Day 2

Posted on May 09, 2017 by

2017-03-29_17.13.23_smaller squareI’m giving you an update on the Jump Start Diet. I talked yesterday about doing the two week Jump Start using 5 Weight & Inches Shakes a day.

I’m two days into this and feeling pretty good actually. I just finished working out a little bit ago. I thought I’d be getting worn out but I’m feeling pretty darn good. No problems so far.

What I have been noticing so far is that caffeine withdraw headache and that will probably progress over the next 24 hours. I’m very likely going to start noticing that carbohydrate withdraw. Hopefully it won’t be too bad. I haven’t gotten too crazy with the carbs, but I notice that they’re my downfall, l so I know it will be a problem in the next couple of days.

Carbohydrates are like a drug. Carbohydrate withdraw causes headaches, fatigue, and unclear thinking. Sometimes overall brain fog and fatigue can set in. Hopefully it should only last for a couple of days. For people who are true carboholics, it my last up to 3-4 weeks, which is really hard to deal with. Some people really struggle with that. I didn’t struggle so much the last time I did this which was about 6 years ago. I lost 22 pounds in two weeks. I don’t need to lose 22 pounds this time. I’m not anticipating it should be that bad. I’ll talk to you tomorrow and hopefully I’ll be feeling just as good tomorrow as I am today. I can do anything for two weeks, so this is not going to be bad at all. It’s only one more step getting where we all want to be.

 

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.

 

Think Like an Olympian

Posted on September 05, 2016 by

better than yesterdayThe excitement of the Summer Olympics in Rio has ended, leaving us with fond memories and looking toward Tokyo 2020. Watching the greatest athletes in the world performing their sport was awe inspiring. We might not dream of following in their footsteps, but we admire their talent. Michael Phelps dominated swimming, ending his career with a whopping 23 gold medals. Simone Biles soared to Olympic gold on the floor exercise, including leading her team to a Women’s All-Around gold medal. Is there an Olympic sport that makes you want to jump off the couch and participate? Did any of the Olympic athletes inspire you to eat healthier or train harder? You don’t have to be an Olympic athlete, but for health and weight loss it helps to think like one!

HAVE A DREAM AND SET A GOAL

The goal of an Olympic athlete is to master their sport and achieve their wildest dreams. In order to excel on the balance beam, a gymnast must possess superior balance. Marathon runners need to achieve endurance and speed. Volleyball players’ training includes agility and coordination drills. Being an athlete may not be your goal, but in order to feel healthy and be physically fit, exercise needs to be a part of your daily life. Decide what type of exercises you like. Swimming is a very effective workout that strengthens all of your muscles. But, if you wince at the thought of getting into a pool, it’s not the right choice for you. If you’re an outdoors person, you can bike, jog or hike. If you prefer the indoors, fitness centers offer a vast variety of exercise classes. Set short-term and long-term goals using the SMART acronym. Goal setting helps you stay focused and on track.

DONT BE PUSHEDEAT TO LIVE

Depending on the sport, athletes require a variation in the number of calories every day. They require more calories during training due to the long hours they log. Most Olympians are meticulous eaters, choosing clean, natural, and unprocessed foods. During their training they don’t overeat, choosing salads, fresh fruit, yogurt, and lean meats. Nutrition can make all difference when an athlete is at the starting line. Some of the athletes express excitement about being able to eat their “cheat food” following the Olympics. For The Fab 5 gymnasts, that cheat food is pizza. Consistently eating overly processed food will lead to disease, especially in the absence of movement. Choose nutritiously dense foods to keep your body functioning properly. Protein is crucial, as it fuels the muscles and helps increase lean body mass. Lean body mass drives your metabolism and helps with weight loss.

PLAN AHEAD

Olympians usually train 4-8 years before making an Olympic team. They plan training schedules up to 4 years in advance. They enlist the help of a coach, exercise physiologist, sports medicine specialist, and a nutritionist. Formulate your exercise plan every day, just like meal planning. Make exercise a priority every day, even if you only have 20 minutes. Quality is more important than quantity. If you struggle with motivation or need that extra “push”, hire a personal trainer.

championsDETERMINATION

The definition of determination is “a quality that makes you continue trying to do or achieve something that is difficult.” Olympians are determined to win, no matter how difficult it gets. Cutting back the carbohydrates is difficult and might lead to carb withdrawal symptoms. Push through the difficulties and it will get easier. Walking a mile could be daunting at first, but as your endurance builds a mile won’t seem so far. Exercise is supposed to be challenging. Don’t forget the end prize: losing weight and getting healthy. “When the going gets tough, the tough get going.”

SACRIFICES

Olympians have to sacrifice tremendously to get to the top. They miss out on family events, time with friends, holidays, and go into debt. At age 14, Olympic gymnast Gabby Douglas had to move 1000 miles away from her mother to train with a world-class coach in order to fulfill her dream. To achieve weight loss goals, you will need to make some small sacrifices. You might have to wake up 20 minutes earlier to fit in your workout, forgo your favorite mixed drink every night, walk/jog during your son’s soccer practice, or be the only person at your birthday party not eating cake. The goal for exercise/fitness is 10,000 steps a day which equals 5 miles. Move your body as much as possible.

STRONG WORK ETHIC/MENTAL TOUGHNESS

Olympians are taught to finish the race regardless of the score. Volleyball player Kayla Banwarth of team USA is on the number 1 ranked team in the world. Unfortunately at the volleyball semifinals in Rio, her team couldn’t pull through and Kayla fought back tears. It was shocking to realize the gold was out of the question. However, they banded together, fought back and took the bronze metal. Olympians are focused and comprehend that success will occur as a result of physical and mental strength. Are you at a point in your life where you are mentally prepared for change? Are you ready to put your health number one and get your priorities in check?

DON’T LET SETBACKS GET YOU DOWN

The Williams’ sisters won gold at the last 3 Olympics. Unfortunately, in Rio they lost in the first round to women from the Czech Republic. Russian diver Llya Zakhavov was the defending Olympic champion in the 3-meter springboard. In the semi-final round he did a belly flop and was out of the competition. French gymnast Samir Ait Said suffered a broken leg during the vault qualifying round, abruptly dashing his Olympic dreams. We’re all going to suffer setbacks and distractions: changing jobs, relocating, marriage, divorce, children, illness, or injury. Perhaps you’re struggling to get the 40 pounds of baby weight off. Maybe your boss is making you work overtime and you can’t get to the gym as frequently. You have bad knees and it hurts just to get out of bed. Or, you’ve gone through divorce and the stress has caused weight gain. First of all, tomorrow is another day to get back on track. Pool exercise is a great choice for bad knees and stiff joints. Try massage, relaxation techniques, or regular exercise to reduce stress levels. And, 20 minutes of body weight exercises at home is effective if you can’t get to the gym. There is no time for excuses when our health is on the line.

see life differentlyOlympic gymnast Mary Lou Retton said, “Each of us has a fire in our hearts for something. It’s our goal in life to find it and keep it lit.” We’re not all born to be athletes, but we can think like one. Set goals, and turn those goals into action. In order to lose weight and be healthy, you’re going to have to make sacrifices, plan ahead, and be tough mentally. Remember, life is not a destination, it’s a journey.

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.

How to Break from Breaking Your New Year’s Resolutions

Posted on January 04, 2016 by

A New Year’s Resolution is a tradition that dates back to ancient Rome.  The intent is for self-improvement and betterment.  One of the most popular resolutions is to lose weight and/or exercise more.  Unfortunately, it’s often viewed as a “to do” list that can be completed before Valentine’s Day.

According to research, only 8% of Americans keep their resolutions. 

It is to your benefit to set goals, but if the goals are too lofty, success is off too far in the distance  and it will result in another broken New Year’s Resolution.  What is the solution to successful fitness and weight loss goals?

S.M.A.R.T Goal Setting: 

Be Specific!

You must identify the action or goal that will take place.
Example:  I will join a gym and lose weight.  NOT—I’m going to get in shape.  But let’s take it further…

Measurable

The action/goal should be quantifiable
Example:  I am going to join Weight Loss Fitness and lose 50 pounds.  NOT—I’m just going to lose some weight.   But let’s take it another step…

Achievable

The action/goal should be attainable given available resources.
Example:  I’m going to lose 50 pounds by going to CFWLS Fitness Center 4 times a week after work.  NOT—I’m going to lose 50 pounds by running errands and cleaning the house once a week. But wait, let’s tweak it again…

Realistic

The action/goal should allow you to step out of your comfort zone while allowing the likelihood of success.
Example:  I will lose 50 pounds and reduce my body fat by 5% by doing the Hoist Equipment two times a week and the rower and/or treadmill for 20 minutes, 3 times a week.  NOT—I will lose 50 pounds and reduce my body fat by 5% by walking on the treadmill a few times a week.

Time-bound

You need to state a time period to be accomplished.
Example:  I will lose 50 pounds and reduce my body fat by 5% by ‘July 4th, 2016’. I will work out on the Hoist Equipment two times a week and the rower and/or treadmill for 20 minutes, 3 times a week.  NOT—I will lose 50 pounds and reduce my body fat by 5% by walking on the treadmill a few times a week.

wishes*If you can’t make it to the gym, exercise at home—jumping jacks, squats, lunges, push-ups, stairs!                                             *Just give it 15 minutes if you can’t commit to more than that!
*Walk as much as possible.  Take the stairs instead of the elevator. It makes a difference!
*Get rid of all the holiday junk food—it’s too tempting.  Increase protein with our Weight & Inches Shakes which can assist you in shedding those extra holiday pounds.

Determine what your goal is and visualize yourself achieving it. Write down your goal where you can see it every day.  Think positively and use the SMART goal-setting.  2016 is the year to make that New Year’s Resolution stick!