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Category Archives: Weight Loss Tips for Success

Avoiding Holiday Weight Gain

Posted on December 02, 2019 by

You don’t want to be standing on the scale after the holidays and wondering what happened.  We want to avoid that problem. Holiday weight gain: everyone thinks about and everyone fears it. Is it inevitable?  What can you do to avoid it? How do YOU make the best choices?

Here are a few statistics. It’s often stated that the average person gains 3-5 pounds during the holidays. But, this is not true.  The average American does gain about 1.1 lbs. during an entire year. So, it doesn’t take that many years to start getting into some problems. About 10% of the population gains greater than 5 pounds in a year. This is typically the population that I see.  One of the problems is that it’s not just the entire year. About 80% of the weight occurs during the 6 weeks between Thanksgiving and New Year’s. A significant proportion of people (my patient population) will gain a significant amount of weight during a year. And, most of this occurs over the holidays.

There are a lot of factors that lead to overeating during the holidays. There are a lot of social gatherings. We get together for social functions over the holidays with friends and family and it usually revolves around food. The holidays tend to bring about more stress (family, gift buying, decorating).  The stress can lead to exhaustion and we make poor food choices. There’s a lot more emotional eating during the holidays. We can be sad, depressed, or stressed. Cold weather causes us to desire comfort food. One of the issues is the food around the holidays tastes good! It’s very palatable and it’s everywhere! Cookies everywhere!  Plenty of temptation. Often there are treats that only come out during the holidays.

How do you avoid that holiday weight gain? I like to look at what I call the 3 basic pillars of weight management. The three pillars are: eating (home and at parties), exercise, and behavior modification. We’re going to look at these three things and how we can use them to help us.

Eating is the biggest one.  Don’t skip breakfast. A couple of good studies have shown when people don’t eat breakfast they tend to eat more by the end of the day then what they normally would. The exception is if your breakfast is going to be a high carbohydrate meal. You’re better off skipping breakfast. If you start off with a carbohydrate breakfast, you’re going to end up eating more during the day. If you have a good protein start to your day you’ll actually eat less during the day. Recruit family and friends to help you. Let them know you’re trying to lose weight and you need their support. Typically they will be supportive if they know about it. Hopefully they want try and sabotage you. You might need to avoid them for a period of time. At home you might need to have an “off limits” area for yourself. If you have treats in the house for other family members that could tempt you, place them in an “off limits” area. Make it a rule that you won’t go into that off limits area. If you don’t make that rule, it makes it harder to avoid temptation. Don’t purchase or make the things that tempt you the most. If you need to make holiday cookies for your child to take to school, make ones you don’t typically like. Use the “catch and release” program. If someone brings you cookies, try one, and they immediately give it away. Get it out of the house.

A different scenario is eating at parties/functions. They’re occurring all the time during that 6 week period over the holidays. Here are some things to do to help protect you. Don’t go hungry. The last thing you want to do is show up at a holiday party starving because then you’re going to eat everything. Eat something healthy before you go. Bring a healthy choice with you so you know you’re going to have something you can eat. Increase the water. Water loading makes us feel full. It doesn’t last very long but it can prevent over eating. Use small plates and small utensils. If you use smaller plates and smaller utensils you will eat less. This has been shown in multiple studies for multiple years.  Watch the alcohol for numerous reasons. It has a lot of calories in it. Also watch the high calorie drinks like egg nog. We tend to get that “drinking amnesia” where we forget that we had drinks and don’t consider all the calories involved. Alcohol releases inhibitions and we tend to eat more. Do the “walkabout” first. Look around at all the food and figure out what you’re going to have.  Choose the good protein sources and colorful veggies. Choose your poison carefully. You can choose some things you don’t get to eat often. Complete deprivation doesn’t work well. I’m not a big fan of deprivation diets. If you tell yourself you can never eat something, you’re going to fall off the wagon at some point and go crazy. Have the mindset that you can be happy with just a small portion of the food. Don’t stay in the room that has the food in it. Get your food and leave the room. Eat in another room. Keep your hands full (not food related). You’re less likely to eat if your hands are full. Hold your drink in your dominant hand. Most people don’t eat very well with their non-dominant hand. These little tricks can be very helpful in avoiding the dietary disasters of the holidays.

Exercise to avoid weight gain. In encourage people to schedule their workouts. This is the time to go more intense. You’ll boost your metabolism somewhat. You might get a little more leeway with your eating. Make sure you’re doing the weight training. After you’re done eating go for a brisk walk. Get out of the chair and move as opposed to just moving to the couch to watch TV. You could buy yourself an early Christmas present and purchase some personal training sessions. It will keep you accountable. It can help you into the New Year getting your exercise on track.

There are behavior aspects to avoid weight gain over the holidays. Plan! It’s especially important if you’re going to travel and visit family. Once we get out of our usual environment and have less control, it’s important to plan ahead.  A lot of these social things revolve around eating. It’s good to revise your recipes. Nowadays this is relatively easy to find online. You can find many recipes with lower carbohydrates. Remember why you are celebrating the holiday and what the main focus is. Focus on the socializing with friends and family. Keep healthy snacks close at hand. If you know you’re going to struggle, have the better choices readily available. Keep unhealthy things out of sight. Handling stress effectively is easier said than done.  You can take a brisk walk, practice deep breathing, warm bath, or whatever positive thing you can do to keep that stress under control. Finally, get your rest. If you get quality rest, you’re going to handle these situations better. If you do overindulge, get back on track immediately. Don’t let a few bad choices turn into days or weeks. You don’t want to lose the momentum. You have to be very careful. 98% of our patients are sensitive to carbohydrates. If they drift, they struggle. It doesn’t take a whole lot of drift to have a big struggle. It’s like a drug. If you have a little bit, you’re going to want more.

Holiday weight gain is NOT inevitable! You need to plan, socialize with family and friends, watch the alcohol, and bump up your exercise.  When you indulge, get right back on track. Yes, it is that important.

If you need help, let us know! Check out our non-surgical options or Back on Track After Weight Loss Surgery.

A Bit About Micronutrients

Posted on August 19, 2019 by

Let’s do a Micronutrient Overview. They are different from macronutrients, which are what give us calories or energy. Those are fat, protein, and carbohydrate. Micronutrients are vitamins and minerals. We’ll go over what the key vitamins and minerals are and what are the components of a good multivitamin. We’ll talk about pharmacy grade vs over the counter (OTC). And, finally, what do I recommend?

Micronutrients are the vitamins and minerals your body requires in small amounts to keep you functioning properly. We can’t live without these things. Some of them we can’t store well so we need those daily. Some of them we can store for a certain period of time. A vitamin deficiency is not something that happens in a day. It occurs over a long period of time. They are essential, non-caloric nutrients that assist our body in biochemical equations. They make the biochemical equations run more efficiently. Minerals are elements also needed in your body. Most of them can be obtained from food.  Vitamins are typically divided into two groups: water soluble (B-complex and C) and fat soluble (A, D, E, and K).

We’ll start with the Fat Soluble Vitamins. Vitamin A and most of these vitamins are better taken in combinations. Any one vitamin by itself won’t do you a whole lot. For example, Vit D is best taken in combination with Vit A and Vit K. All the vitamins work in synergy with each other. Vit A is very important in vision. It’s also very important in maintaining the eyes and skin, but also bone and tooth growth as well as immunity. There typically isn’t one thing that each vitamin does. They’re involved in lots of different things.

Vitamin D has gotten a lot of publicity in the media over the past few years. It’s very important in bone health. It aids in bone mineralization by increasing calcium absorption. Many years ago the thought was we had to take massive doses of calcium when what we really needed was Vit D. Very likely most of us get in plenty of calcium. The problem is in the absorption because we’re not getting enough Vit D.  Half the American population runs low on Vitamin D. Close to 90% of my weight loss patients run low on Vit. D. It’s close to 95% of the surgical patients. The higher someone’s weight, the more likely they are going to be vitamin D deficient.  Vitamin D is very important in weight maintenance or weight preservation. When you have low Vitamin D there is a very close association that people with low levels have a much harder time losing weight and a much easier time gaining weight. It actually acts more like a hormone than a vitamin because it does so many different things. It helps prevent certain cancers, heart disease, and neuropsychological problems. If someone asks me what vitamins to take I always start out by saying a good multivitamin. I also tell just about everybody they need extra Vitamin D. It doesn’t matter if you’ve had surgery or not. In theory you can overdose on Vitamin D. You’d have to take massive doses. If you take it with Vitamin A and Vitamin K, you can’t actually overdose on it because they work in synergy. They help each other out.

Vitamin E is a very important antioxidant. It protects cell membranes and helps reduce tissue inflammation. There’s getting to be some evidence that massive doses of Vit E aren’t very helpful either. It could potentially cause other problems.

Vitamin K is very important in blood clotting and prevents abnormal bone formation. You don’t just want to form bone, but you want to form good, healthy and strong bone.

Water Soluble Vitamins are Vitamin C and B vitamins. Vitamin C is also an extremely important antioxidant. It helps maintain connective tissue, supports the immune system, and boosts iron absorption. Connective tissue is what holds us together. It holds the muscle to the bones and the bones to the bones. Vitamin C deficiency is scurvy back hundreds of years ago. People were falling apart. Old scars were actually falling apart. It caused loose and lax joints. If you’re iron deficient, taking iron with Vit C will actually help absorb it.

There are 8 different B Vitamins: thiamine, niacin, riboflavin, folate, B6, B12, biotin and pantothenic acid. They aid in energy metabolism by helping the body metabolize carbs, protein and fats. We often think of the B vitamins as energy vitamins. B vitamins themselves don’t give you energy. What they do is make the energy producing equations run much more efficiently. Symptoms of low B Vitamins: exhaustion, irritability, anemia, depression, forgetfulness, loss of appetite, skin problems, and impaired immunity. Immunity pops up all the time with most of the vitamins.

Let’s talk about minerals. They are inorganic, non-caloric substances that your body requires in small amounts to ensure proper functioning. We need them to help run those biochemical reactions and for structure. They perform a number of essential duties including maintaining water balance, assisting muscular contraction, and transmitting nerve impulses. Minerals are extremely important and each of them does different things.

Calcium is the most common mineral in our body because it’s bone formation. It’s essential for bone formation, water balance regulation, muscle contraction and relaxation, BP maintenance, and secretion of essential enzymes and hormones. If you don’t have calcium you’d go into tetanus where all your muscles contract. One of the blood pressure medications works as a calcium channel blocker. It helps to lower blood pressure. But in order to maintain our blood pressure we need calcium. It also helps in the secretions of essential enzymes and hormones.

Phosphorus goes along with Calcium. It’s important in bone mineralization and energy metabolism. It’s also the “money” of our overall energy metabolism because our overall energy is measured in ATP (adenosine triphosphate-which is phosphorus).  We can’t have energy without phosphorus.

Magnesium is very important in bone function but also muscle function. I recommend just about everybody needs extra magnesium. It functions is about 3 or 400 different equations throughout your body. One of the more important ones is muscle function. If you’re prone to muscle cramps or muscle soreness magnesium is one of the best things you can take. It also helps to keep bowels regular. It’s a working ingredient in milk of magnesia. If you take magnesium palates it will help bowels stay more regular. It can help with muscle function in the intestinal tract (which is a muscle).

People are often very careful about their sodium content. We can’t live without sodium. We would die very quickly without salt. It helps maintain a pH balance. It’s also essential in muscle and nerve function. It regulates our body water as well as blood pressure.

We also can’t live without potassium. It maintains fluid & electrolyte balance, assists in nerve function, and muscle contraction. It people have low potassium their muscle contraction will be very poor. They often think about taking bananas if they have cramps. Typically that’s a magnesium problem, not potassium.

Iodine is essential for thyroid function. Most people don’t get enough iodine. It used to be added in all kinds of food. It’s been taken out of almost all food and replaced with bromine. Bromine has been taken off the market in Europe because it’s potentially a toxin. Potentially these toxins have been added to our food. Now most Americans don’t get enough iodine anymore. There’s a little bit in iodized salt but not enough to really matter.

Iron helps carry oxygen in blood and required for energy metabolism. We can’t live without iron. Iron deficiency is one of the most common nutrient deficiencies. It’s more common in young women, especially if they’re having heavier cycles. Symptoms of iron deficiency include fatigue, weakness, and impaired immunity. Again, immunity pops in there. If you’re low on iron, it’s hard to maintain immune function.

We talk about immune function with zinc. You often see it advertised on TV. If you think you’re coming down with a cold or exposed to a cold than you take high dose zinc.  They sell a bunch of products, but what they’re based on is high dose zinc. Zinc helps activate many enzymes. Most people could use extra zinc anyway. It also can help improve testosterone function. Magnesium also helps with testosterone function.

Chromium is also a mineral we talk about all the time when talk about cravings. It can regulate blood sugar swings. It works closely with insulin to regulate and release energy from glucose. Low levels impair insulin activity. Just having low levels of chromium means insulin won’t do what it normally needs to do as effectively.

What are the components of a good multivitamin? There are a lot of brands out there.  Let the buyer beware because the FDA does not regulate multivitamins. A good multivitamin should provide all the items and doses close or exceeding the RDA (recommended daily allowance). You just have to remember the RDA is the absolute minimum amount which will help prevent a deficiency syndrome.  It has nothing to do with an optimal dose. Some people are afraid there will be a problem if they take more than the RDA. Absolutely not!!  For most nutrients the actual optimal dose is unknown. The other end of the spectrum is that there’s probably not a whole lot of benefit of taking 5000% of what the RDA is. It’s probably somewhat superfluous.

The pharmaceutical grade vs OTC. Pharmaceutical grade vitamins basically mean they’re made under the conditions set forth by the American Board of Pharmacy. This means that, hopefully, you can really trust its content as well as ensure the best absorption and utilization. It’s very important that vitamins need to be absorbed well.  Your body has to utilize it. I encourage people to use pharmaceutical grade when buying vitamins. If you’re not going to use pharmaceutical grade vitamins I would recommend choosing a vitamin from a corporation that made its name making vitamins. This is what the company does. An example would be One a Day or Centrum. I don’t recommend using generic vitamins because you have no idea what’s really in them. Labels may look exactly the same between a pharmaceutical grade and an OTC. But, that doesn’t mean that’s what’s inside there.  There may be a lot of things in there that you don’t want. OTC vitamins and minerals are not held to the same high standards. There have been a number of studies that show content may not match what is listed on the bottle. Let the buyer beware.

We have pharmaceutical grade vitamins in our store. It does guarantee that what you’re getting is what you pay for. Just about everybody ought to take a multivitamin. The main reason is the typical American diet just doesn’t get what it really needs to get. Even if we’re trying to eat as healthy as possible (green and clean), part of the problem is a lot of the soil has been contaminated. And we also can’t get all the vitamins and minerals from the soil anymore. I encourage just about everyone to take Vit D. Other important vitamins and minerals are the essential fatty acids (EFA’s), B-Complex, magnesium/potassium, calcium (if you’re getting Vit D you’re probably getting enough Calcium), chromium, chelated iron (the iron molecules on this chelated iron are connected to a couple amino acids. They are more efficiently absorbed. Therefore you can take a smaller dose, which can reduce some of the side effects), and potentially a carb blocker (can decrease the amount of carbohydrate that’s absorbed and keeping the carbohydrate low by converting the carbohydrate that would have been absorbed into a non-absorbable carbohydrate. It’s turned into a fiber which can subsequently help with constipation).

If you have questions don’t hesitate to pick up the phone, text us (757-873-1880) or send us an email: success@cfwls.com

Breaking Through a Weight Loss Plateau After Bariatric Surgery

Posted on April 22, 2019 by

Today we’re going to talk about those dreaded weight loss plateaus. What do we do about them?  What should you look for? We all dread them. They are going to happen. It doesn’t matter what we’re taught. You’re going to go through plateaus. What do you look for? What can you do to break through the plateaus? At some point you need to think about whether it’s your weight maintenance. That’s a slightly different topic. We’re not going there today. I’m going to just assume that you’re not where you want to be and not where you can be. So subsequently you’re at a weight loss plateau.

What is a weight loss plateau? Sometimes we look at the scale and it hasn’t budged in three days and therefore it’s a plateau. That’s not really a plateau. A weight loss plateau is when you’re doing the right things and your weight is stuck for a few weeks.  So, for two or three weeks nothing is happening. Subsequently then, yes, you can be in a weight loss plateau. Shorter than that means there can be just a lull in the action, so-to-speak. Your body adjusts. As it adjusts, it’s going to try and turn off weight loss. It doesn’t want you to lose weight. With any weight loss plan, your body is going to assume you’re in a state of deprivation. So, it doesn’t actually want you to lose weight. It wants to hang on to that energy source if you truly were in a famine.

We’re in a weight loss plateau. What is going on? What I usually do is give people questions to ask themselves about certain things. I’m going to give you this list of questions and we’re going to talk about what some of the solutions are.

Question #1—Have you actually cut your calories too low? Sometimes people do cut their calories down too low. If you cut them down too low, your body is going to go into starvation mode and you’re not going to lose weight very well. It’s hard to put an exact number on that. Potentially if you’re going lower than 1000 calories and you’re not in a medically supervised plan, that’s generally not the greatest thing. In the surgical plan right after surgery you’ll often be between 700-800 calories. Long-term that’s really not the right answer either. You want to make sure you haven’t cut calories too low.

Question #2—Are you getting enough water? This is probably one of the most common reasons I see initially in a weight loss plan and especially after surgery when things start slowing down. If you start to get a little behind in your water, the body will tend to hang on to everything-fat included. I encourage people to push the water.

Question #3-How many carbs are you really taking in? At The Center for Weight Loss Success we talk about restricting carbohydrates. Everyone is going to have a tipping point with carbohydrate. If you go above that tipping point you struggle with weight loss. Are you above your tipping point? If you don’t know what your tipping point is, it’s hard to know that answer. It is something we can figure out. It’s not necessarily easy to do.  You have to write it down! That goes along with one of our solutions-Journaling! Write these things down, especially carbohydrate. If you’re going to measure one thing, count your carbs. I don’t know how many times I’ve said that over the past couple of years.

Question #4-Are you getting enough protein? Carbohydrate influences insulin. You want to keep your insulin level as low as possible. Insulin is a hormone we can’t survive without. You’ve got to have some but you want to survive with the absolute smallest amount possible. Insulin can cause so many problems. Weight gain is just one of them. If you’re not getting in enough protein, your body will preferentially break down lean body mass, slowing your metabolism down. Protein manipulates other hormones too. Protein is more satisfying so you stay fuller for a longer period of time. It also increases growth hormone and glucagon. Glucagon is the opposite hormone of insulin. Insulin is telling your body to store fat. Glucagon is mobilizing the fat. As adults we don’t need that much growth hormone, but we make it because we can’t survive without it. If we can optimize what we do make, it’s going to help you preserve lean body mass, keeping your metabolism higher. So you want to make sure you’re getting in enough protein.

Question #5-Is your exercise too routine? Your body will get used to whatever exercise program you’re doing. When you’re body gets used to it, it doesn’t get the same out of it as it did originally. If your exercise gets too routine you don’t get as much out of it. The real trick with exercise is you want to preserve lean body mass to keep your metabolism as high as possible. Exercise alone typically doesn’t make you lose weight, but if you can preserve or build lean body mass you’re going to increase your metabolism and keep you on a weight loss track. The flip side to your exercise routine is whether you are exercising too hard? That can also slow down weight loss. Inherently that doesn’t make sense but it actually can do that because too much exercise can cause our stress hormone, cortisol, to go way up. When cortisol levels go up, it’s hard to lose weight. It makes us resistant to weight loss. This was a survival mechanism when we were stressed. Typically our biggest stress was not being able to find food. Stress typically makes us resistant to losing weight. It leads us into the next question.

Question # 6- Are you handling your stress alright? If you’re going through a stressful event, whether it be social, work, family, or medical, if you’re not handling stress well then it could turn on the plateau.

And, finally a couple things to look at as far as asking yourself about weight loss plateaus. What about caffeine and artificial sweeteners? Inherently both of those don’t make sense in a weight loss plan of turning off weight loss. But some people are sensitive to caffeine because it will increase your stress hormone because it’s a stimulant. Increasing stress hormones can make your resistant to losing weight. You want to be cutting back or getting rid of the caffeine. Caffeine can stimulate appetite which makes it harder to stick with the plan.

Artificial sweeteners can turn off weight loss for a couple of reasons. They can make us want sweet things. We get used to the sweet taste. They tend to be so much sweeter (even 1000 times) than sugar. Artificial sweeteners have no calories but it trains us to want something sweet. It makes it harder to stick to the diet plan. Also, they can often increase insulin levels. Inherently that doesn’t make sense. The sweetness you’re tasting from the artificial sweetener make the body think that you’re getting something that has a lot of calories. It’s expecting those carbohydrate calories so the body releases insulin. Hunger and cravings will increase. Insulin tells your body to store fat. Artificial sweeteners can turn your body into fat storing mode even though there are no calories in it.

What do we actually do about this? These are questions to ask yourself once you’ve hit a plateau. What are we going to do about these things? Some of these answers I hit a little bit on during the questions themselves.  What can you do?

  1. Write it down. Go back to journaling. It is a basic thing. If you don’t write it down, you’ll never really figure out where the problem area it. You have to write down everything. I’m referring to what you’re eating, drinking, and how much activity.
  2. You need to make sure you’re counting the carbohydrate, protein, and water. You want to watch all those things. If they’re all good, then we have to figure out how we work with that. Push the water. Hydration!!
  3. Go back to the beginning. Many people do the Jump Start diet. It’s using some of the protein meal replacement shakes. It gives you a good protein source, controlled carbohydrate, calories will be fairly low, and it gives you exact numbers so that you know exactly what happens when you have X amount of calories, carbs, and protein.
  4. Look at the exercise. Is it routine? Now it’s time to change gears. You really want to make sure you’re doing plenty of resistance training. You can do body weight exercises (push-ups, pull-ups, sit-ups, squats). You don’t necessarily need weights to do it. The best exercise for weight loss is high intensity interval training (HIIT). The best piece of exercise equipment you can have is a heart rate monitor. You’re pushing your heart rate up to near max, back and forth. Potentially you’re going into the anaerobic training where you go up to your heart rate max. You’re crossing over into anaerobic metabolism which gives you the best fitness gains. You can’t do that if you’re just starting in fitness. But if you are into fitness and you’re good at that, this is something that can really get you going and get you back on that weight loss plan.
  5. Something I mentioned is ratchetting down that carbohydrate and lifting up that protein. You can do it with food. Again, you have to count it.
  6. We can start looking at over-the-counter products. There are a lot of different things out there. Green tea is actually one of the things that can be helpful. It can boost your metabolism about 4%. In a 2000 calorie diet that’s about 80 calories. If you’re on a 1000 calorie diet, it’s about 40 calories. It’s not really that much but enough that can help to get you back on the weight loss curve. Cayenne peppers as a supplement or eating the food can boost your metabolism. There’s some evidence that probiotics can change your intestinal flora. Often it can help with weight loss.
  7. Make sure you’re doing the basics. Are you taking your vitamins? We often think of B-vitamins as our energy vitamins. You can either do B-vitamin injections to potentially jump start a weight loss plan or a high dose of B-6. I would encourage doing an activated form of B-6. It can bump up your metabolism some. We’re talking about 50 or 100mgs. If you’re buying B-6 by itself it’s usually 1 or 2 tablets.
  8. It’s kind of like an amino acid. It helps mobilize fat molecules into the mitochondria. The fat molecules are what you’re trying to get rid of. The mitochondria are your energy furnace. That’s what is actually being burned for energy and truly converted to energy. By itself it’s not energy until it’s converted to ATP. That happens in your mitochondria. Carnitine helps mobilize fatty molecules into the mitochondria. It’s like a steam engine. You’ve got to get the fuel into the furnace. Carnitine gives you a bigger shovel so it’s easier to move the fuel into the furnace. Typical you may need to take 1-2 grams of carnitine. You can find it in most health food stores.

Those are some things you can do as far as working through some weight loss plateaus. We went through a lot of information. Weight loss plateaus are very common. It happens to everybody until their finally in maintenance. So it’s literally going to happen to everybody. You want to work through it. The last thing you want to do is throw in the towel. You can go through those questions as well as the solutions that I talked about. You can also use appetite suppressants. They are carefully regulated by the FDA. But if you’re in a medical or surgical weight loss plan and are stuck or have cravings, appetite suppressants can be very helpful. They just have to be monitored very carefully. Some people are not candidates for them.  Another thing that helps with cravings is chromium. It’s a mineral just like sodium and potassium. We need minerals in tiny amounts. If we take them in higher doses it can help with cravings. You can buy it at health food stores, pharmacies, and here at CFWLS. You do need to take it three times a day. It will say take one a day on the bottle. That doesn’t work. You usually need to take it three times a day.

There are lots of little solutions. Hopefully something there will help you with your weight loss plateau. Work through it. If you have questions please let us know. We’re here to help. If you want more information go to our corporate website which is www.cfwls.com  If you want to join me each week in a webinar, we talk about all kinds of different topics about weight and overall health. You can go to losing weight USA and sign up there.  The website is: www.losingweightusa.com    Sign up and you’ll get access to me plus recipes and tips every week. Thank you all for listening. If you have questions just give us a yell here at Center for Weight Loss Success. I will talk to you on the next podcast. Remember-it’s your life. Make it a healthy one!

The Skinny on Ketosis and Low Carb Diets

Posted on April 15, 2019 by

Low Carbohydrate diets actually have a lot of misconceptions. So we’re going to go through a bunch of them. Let’s start out with the first two I hear most commonly.

The first misconception: Ketosis is dangerous.

The second misconception: Low carb diets make you lose bone mass and are bad for your kidneys.

Ketosis just means you have ketones in your bloodstream. We have ketones in our bloodstream all the time. It’s just the level of ketones.  Ketones are really just an energy source. They come from the breakdown of fat. Isn’t that what you want in a weight loss plan? You want to have some ketones in your bloodstream so you can use them as an energy source. Ketosis is often confused with diabetic ketoacidosis, and that’s a completely different thing. That occurs when the ketones get about 10 times the level of what would happen in a low carbohydrate diet. Ketosis by itself is not dangerous at all. It’s just an energy source.

Initially in low carb diets we saw that there was some extra calcium in the urine. But long-term we found that we actually absorb more calcium. So for a little bit of calcium that’s lost in the urine, there’s still a positive calcium there. We don’t actually lose bone mass. We can actually improve bone mass. Kidney failure doesn’t happen. There’s a difference between kidneys that can have low carb diets and kidneys that shouldn’t have low carb diets. What I mean is, with kidneys that are normal, there’s no problem with having a low carbohydrate diet. Kidneys that are abnormal should not be on a low carbohydrate diet. Typically, on a low carbohydrate diet, you’re going to have a little more protein, and it’s the protein that’s the problem.  It’s the extra nitrogen in protein that kidneys can’t handle if you’ve got bad kidneys. If you have normal kidneys, it could actually improve kidney function.

Remember-it’s your life. Make it a healthy one!

Low Carb Diets and the Truth About Water Weight

Posted on April 08, 2019 by

It’s often thought that low carbohydrate diets are only good for short term weight loss because they cause you to lose water.  Isn’t that bad??  Yes it is good for short term weight loss is because you lose water. The reason you lose water is because insulin levels will go down on low carbohydrate diets. Insulin is a hormone that tends to make you retain sodium. When you retain sodium, you’re going to retain water. So, when insulin levels go down on a low carb diet, you no longer will retain sodium. Subsequently you’re going to get rid a lot of that extra water that goes along with the sodium. One of the nice things about that is you can actually have a little bit of extra sodium because you won’t retain it. So, yet, you will lose weight fairly quickly on a low carb diet because you lose some water weight. But you’re also losing fat.

Remember-it’s your life. Make it a healthy one!

fun with eggs

Fun With Eggs!

Posted on April 05, 2019 by

It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do?  They don’t add to your carb count!

This time of year, you’ll see eggs everywhere – have you colored a batch yet?  (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend!  We made a batch last weekend with this no-mess trick that’s great for little fingers.

You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids.  I picked up the rice & containers at the local dollar store.

Start with this great tip on cooking the perfect hard-boiled eggs.  Allow them to cool and dry completely.

Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.

 

 

 

 

 

 

Shake the container to distribute the coloring to the rice.  Open the container and add a hard boiled egg, reseal and hand to a small child to shake!

 

 

 

 

Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color.  If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.

 

 

 

 

 

 

Enjoy these colorful treats & Happy Easter everyone!

 

5 Tips for Long Term Weight Loss Success

Posted on April 02, 2019 by

Commit to a lifestyle change

Long-term weight loss is achieved through permanent changes in your lifestyle and food choices, not through fad quick fix diets or pills. Before beginning on your weight loss journey, make a commitment to your health and stick with it!

Keep moving

Regular exercise is a critical component of permanent weight loss. We recommend a minimum of five 30-minute sessions per week. Read our exercise tips on this blog for ideas on how to stay motivated and enjoy your exercise routines.

Go slowly and keep your expectations realistic

Remember that drastic weight loss in a short amount of time is not healthy, and it is more likely the loss is coming from water and muscle, not fat. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 pounds per week.

Tracking your foods & fitness

Tracking in an app or keeping a weight loss journal can be very helpful for long-term weight loss and keeping you focused on your goals. Each day, record what you have eaten, how much, and your mood and emotions. A journal not only keeps you accountable for your food choices, but can also help you identify any behaviors or emotions that trigger overeating. (We recommend an app like Baritastic to track daily)

Don’t go it alone

An important factor of long-term weight loss is the support and encouragement from others, whether it’s from your doctor, nutritionist, family or friends. Connecting with others helps you stay motivated, learn tips and techniques, and keep focused on your weight loss goals.

If you’re not already a part of our private Weight Loss Surgery Support Group on Facebook, request to join now!  Any patient that is 2 weeks or more post-op will be approved to participate – it’s a fantastic group of people!

Do Fat Blockers Really Work?

Posted on April 01, 2019 by


Fat blockers are out there.  You’ll see them on the internet.  You can buy them over-the-counter.  Do they work? Can they be helpful a weight loss plan? The short answer is potentially they really can be helpful.

What are fat blockers? There are two different fat blockers out there. They’re the same generic medication called orlistat. Orlistat can be found over-the-counter as Alli.  It also can be sold in prescription strength as Xenical. They’re the same thing. But what they can do is block 25%- 1/3 of the fat that you eat. By doing that, it can decrease the amount of calories that are absorbed.  You have to be very careful because if you’re not absorbing that fat, it’s going to run through you.

Potentially, fat blockers can cause significant gastrointestinal problems. You might get bloated or have cramping. Eventually, it’s coming out the other end. If you eat too much fat it might be coming out the other end sooner than you thought.  So, you’ve got to be careful.  But it can be helpful. If you’re doing the right things like a good diet and exercise, cutting back on fat can decrease some of the calories you’re eating.

Remember, it’s your life!  Make it a healthy one!

Getting Off of a Weight Loss Plateau

Posted on March 25, 2019 by

One thing that is inevitable during your weight loss journey is a weight loss plateau.  This is very frustrating and often results in a setback or response such as “Why am I working so hard when I am not seeing progress?”  If you don’t understand how to manage a plateau and actually believe this statement, it can be a recipe for disaster!  You must not take an expected plateau and turn it into a big relapse or an excuse to abandon all weight loss efforts!  Instead, follow these suggestions to keep you moving in the right direction- towards the health goals you desire and deserve.

First, if you haven’t been exercising – START!  If you aren’t sure how to start, there are many resources available to you – contact one of our experts at the Center for Weight Loss Success to set up a program that is safe and will work for you, start a walking program with a friend or join an exercise program at a local gym.  If you have incorporated exercise into your daily routine – GREAT JOB – it’s just a matter of shaking it up a bit.  Follow the FIT ideas we promote at CFWLS.   You can change the Frequency (i.e. exercise 4 times a week instead of 3), Intensity (i.e. add some hills to your walking program), or Type (add resistance training or swim instead of walk) of workout you perform.  All of these will challenge your muscles and potentially increase your lean body mass and improve your metabolism.

Second, modify your eating.  Change your meal frequency, make sure you are getting in enough calories and make sure you are eating enough lean protein and controlling your carbohydrate intake.  Journaling is a great way to track what you are eating in order to identify key areas that require modification.  A weight loss coach can be key in identifying areas of concern and developing a realistic plan to keep your weight moving in the right direction. The Baritastic app is free and makes it easy & fun!

Finally, don’t forget your weight loss personality and how it may affect how you handle a plateau.  If you tend to be impulsive, you might see a tempting food and grab it so it is important for you to remove temptations.  You may eat mindlessly.  In this instance, you need to set limitations for availability of food while reading or watching TV.  Decide only to eat at the table and limit snacks.  Some of us eat because we are anxious, nervous or depressed.  Recognize your emotions and find something you enjoy doing such as listening to music or reading a good book.  Keep your weight loss goals in mind and have a vision of success.  Your mind is a very powerful tool so you need to use it to achieve success.

CFWLS is your solution to weight worries with everything you need – all in one place!  Get started today with a Free Consultation!  Call to schedule 757-873-1880 🙂

Tired of Fighting Fatigue?

Posted on March 11, 2019 by

fighting fatigueTired of fighting fatigue? What do you normally reach for when you feel sluggish or lethargic?  ‘Something to eat’ is not the best answer.  Now, if you had said a tall glass of water or even a pillow, you would be on the right track!  Hydration and Rest are vital for your health and well-being.  They are two of the key ingredients to feeling and performing your best.

Staying hydrated will keep you energized and may help you shed weight–even mild dehydration can slow metabolism. Every single cell in your body needs water. Water transports nutrients and oxygen to your body cells and removes waste products. We recommend that you avoid drinking too many artificially sweetened beverages. Even though they are low in calories, they may interfere with your brain’s signals, prompting you to eat more. If you don’t like the taste of plain water, try adding sliced citrus fruits or cucumber for some flavor.

Drinking enough fluids is one of the simplest ways to keep energized and stay focused. A study of healthy individuals found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. When it comes to maintaining your energy, select meals and snacks that are rich in water, such as fresh produce or protein drinks.

The average person loses about 10 cups of water through daily activities.  Your actual needs will vary based on climate, diet and activity.  Have you replenished your system today?

Sleep, or more likely the lack of it, is sometimes responsible for our lack of energy.  Your body counts on being able to restore balance to your hunger hormones and other systems as you sleep each night.  When this doesn’t happen, your ghrelin and leptin stores may not be providing the proper signals to your brain, causing you to overeat.

You have probably noticed that it’s harder to make good choices when you’re tired. You may talk yourself out of going to exercise class or taking a walk when you get home from work.  Dinner may sound like too much of a chore and you find yourself at your old drive-through favorite.

Establish a regular sleep schedule. This will strengthen your body’s circadian rhythm and help you get the rest that you need each night.

Don’t let your defenses get down.  Arm yourself with plenty of water and a good night’s sleep.  You’ll be ready to take on the day!

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