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Tag Archives: cardio

Weight Loss Tips for Tough Times

Posted on January 20, 2014 by

changeThese 30 tips are tried and true. They come from Dr. Clark and the entire team at CFWLS and our successful patients! Remember, reading is one thing – applying what you learn is where you can make the most progress.
1. Start your day with approximately 30 grams of protein.
2. Stay away from foods that contain sugar.
3. Explore different tastes with a variety of spices – without adding carbs!
4. Carry a carb gram counter and your journal with you so you can analyze what may be causing your cravings or hunger.
5. Hit a plateau? Try reducing your carb intake by 5-10 grams.
6. Learn how to read food labels to count effective carbs.
7. Avoid excessive caffeine which may trigger hunger or food cravings.
8. Eat slowly; extending the time it takes for your brain to realize you have eaten.
9. Only eat until you are sat-isfied, not until you are full.
10. Use smaller plates at meal times. It may help you feel like you’re eating more.
11. You can have a bite of something without eating a complete piece.
12. If you have gone over your limit at a meal, forgive yourself and re-focus at the next meal.
13. Eat your meals at a table, concentrating on your food, avoiding watching TV or reading.
14. Don’t use a business trip or vacation as an excuse not to follow your plan.
15. Don’t miss a meal. Your body is counting on you to provide for it.
16. Always carry some emergency food with you (protein bars or nuts are good choices).
17. When eating out, engage your server in your eating plan. They may have some suggestions.
18. When eating out, ask about the ingredients of each dish.
19. Drink an 8 oz. glass of water prior to each meal.
20. Include your hunger scale in your food diary so you can analyze any patterns and im-prove planning strategies – your counselor at CFWLS can really help with this too.
21. Place any tempting foods in an out of the way place in your home so you don’t visualize it every time you open the pantry.
22. Keep your grocery trip on a list to minimize spontaneous buying.
23. Stay to the perimeter for the grocery store. Most processed foods and higher carb foods are in the aisles.
24. Plan your day ahead of time. Then stay on track.
25. Surround yourself with supporting friends and family.
26. Return to your food diary for successful weight loss weeks and repeat them.
27. Keep your protein levels equal to or higher than your carb level with each snack.
28. Avoid carbs prior to bedtime to keep your glucose levels event throughout the night.
29. Find ways to reward yourself in ways other than food.
30. Eat to live, don’t live to eat.

losingweightusa-thumbSign up for Losing Weight USA – Direct access to one of the most experienced  bariatric surgeons and bariatricians in the United States! Dr. Clark  covers up-to-date topics filled with information on how to increase your weight loss efforts in live weekly webinars. You won’t find this anywhere else!  Each week brings you new tip sheets, recipes and fitness ideas. Visit www.LosingWeightUSA.com for full details.

 

Weight Loss Surgery Success Podcast – 3 Exercise Mistakes That Women Make

Posted on January 08, 2014 by

Doc Weight Loss Podcast – Rate of Perceived Exertion and Exercise Intensity

Posted on January 08, 2014 by

Workout and Work Off Stress

Posted on January 06, 2014 by

Workout to Work Off Stress!

Workout to Work Off Stress!

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

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

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

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

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

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

¨ Start by making a plan and take it slow. The gyms are full of people who burn out before January is over. This is a life-long habit you are building, not a 30-day program.

¨ Set realistic goals and find a friend who enjoys the same activities to join you. You are more likely to stick with it if someone is waiting for you.

¨ Try something new. Check out the new class line-up below or consider personal training.

¨ Put it on your schedule. 45-60 minute workout, three days a week, you spend more time than that on Facebook.

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

 2014 Fitness Line-up

Mondays                       6:30 pm                       Intervals with Susan

Tuesdays                       6:00 pm                      PiYo with Robin

Wednesdays                12:00 pm                     Fit Xpress with Arlyne  (30 min)

                                      5:30 pm                     Core & More with Susan

Thursdays                     6:00 pm                     Yoga with Anne

Saturdays                      8:30 am                     Zumba with Gail

Classes are part of your WMU program or WLFitness Membership.  They may also be purchased separately or as part of a 10 class pass.

Watch for special offerings like our next Tai Chi program that begins on Thursday, January 9th at 7:15 pm.

order now

Sign up here or in the Nutrition store or call us at 757-873-1880 to claim your spot!

Workout and Work Off Stress!

Motivation Matters!

Posted on December 23, 2013 by

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

1. When it comes to fitness – start slowly. We are all anxious to get moving and see results, but your body needs to adjust to your new routine. Make sure you begin every workout with a warm-up to get the muscles moving. Then start off with 30 minutes of cardio or light weights – walking, biking, a machine circuit or low-impact exercise class. (Try our new Wednesday Fit Xpress class or the ‘Sit & Get Fit’ DVD we just released).  Gradually increase your workouts as your endurance increases.

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

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

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

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

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

7. Listen to your Body. No one time is perfect to exercise. If you are a “morning person” get up 1/2 hour earlier and do your workouts in the morning when you energy is at peak level. If you stay up (or get up) late, you would probably do better to exercise in the evenings. Work with your own personal body rhythm to keep your enthusiasm up.

8. Consider a Personal Trainer or Health Coach. A personal trainer/health coach can really help keep you on track. We have some of the best trainers in Hampton Roads right here at CFWLS.  They can work with you to create an exercise plan that is right for you.  Our nutritional coaches can teach you what you need to know to feel your best and get that scale moving in the right direction.

healthy-holidaysDr. Clark & the staff at the Center for Weight Loss Success wish each of you a Very Merry Christmas and the Healthiest of New Years!

Exercise Your Attitude!

Posted on November 25, 2013 by

just do itYou know the benefits of being active. You own the shoes and the clothes. You may even have a membership to the gym. What’s missing? It might be more than motivation, it sounds like you may need an attitude adjustment!

Start by thinking of yourself as an active person—perception often turns into  reality. Exercise has a way of increasing positive beliefs while decreasing negative ones.  The snowball gets bigger and starts rolling faster—you get the idea.

It’s time to put yourself first again. It was normal as a toddler and easy as a teenager but this time it is a conscious decision to block out some time for yourself to do something for you.  The hours that you spend working out are an investment in your own health & wellbeing.  Exercise  increases your overall energy level as well as reducing stress and building lean body mass, just to name a few of the good things. But did you realize that it also improves your mood?  You could be healthier and happier all at the same time.  And research indicates that it works with any type of exercise that you enjoy. Need I go on?

Now make a list of all the activities that you have enjoyed in the past and any that you would like to try.  Put 2 of them on the schedule for each week. Yes, it’s December and everyone is busy but you’ll be glad that you took a couple of hours out of the 168 available to do something that is good for you! Who knows, you may want to add another one or two when you see how good it feels.

Once you have established the routine of lacing up your tennis shoes and heading out the door, you won’t require quite as much thinking.

On second thought, don’t think about it—’Just Do It’!  Nike may own the trademark but you can use it to turn your “I really should” into “I did it!”

 

Pre-Holiday Planning

Posted on November 18, 2013 by

D-4o you have a plan for the holidays?  Close your eyes and remember Thanksgiving evening 2012. Was your waistband a bit tight? Was that your goal for the day? I didn’t think so.

You have set goals for yourself. Specific, measurable, attainable, and relevant ones. You are working hard to achieve these goals. Imagine how great you will feel when you reach them!

It’s time for some holiday planning!  Enjoy the upcoming holidays without putting your objectives on hold. Focus on family, friends & fun rather than food. Consider the little things that you can do to make this holiday season a healthier one for you and your loved ones.  Invite them to take a walk with you after dinner or visit a local ice rink and skate off a few bites. Make modifications to your favorite side dishes to trim carbs & calories. Meet up with friends at a park or museum instead of a restaurant. Take a water bottle with you everywhere and keep your energy level up where it needs to be this time of year. None of these things take a lot of time or effort, just a change in perspective.

In spite of your planning and best efforts, you may still find yourself reaching for something that wasn’t part of the plan. When you find yourself tempted, practice managing your response     toward food. Remember the letter ‘D’.

Delay     Wait at least 10-15 minutes before deciding whether you really want to eat a food.

Distract      Do something else. Find an enjoyable activity that occupies your mind & hands!

Distance     If you can’t reach it, see it, or smell it, you may no longer really want it.

Decide     Is it really worth it? What is the worst thing that will happen if you don’t eat it? Have you totaled your protein and carbs for the day? Is there room to negotiate?

Determine     If you have decided that you are going to eat it, figure out what amount will leave you satisfied without making you feel guilty. Once it is on your plate, be mindful of each bite—and enjoy!

It’s time to make your plan.  What are you weight-ing for?

 

Over-Exercising?

Posted on October 07, 2013 by

workout posterToo much of a good thing?  Do you find yourself at the gym every day and planning the rest of your life around your workouts? It may be time to step it down a notch!

Over-exercising can be damaging to your body and is often seen in conjunction with eating disorders. Signs that you may need to modify your fitness plan:

  • You work out for hours at a time each day
  • You are uncomfortable resting or relaxing
  • You work out even when you’re sick or injured
  • Missing a workout causes emotional distress
  • You would rather be at the gym than spending time with friends and family
  • You have missed work or other important appointments to sneak in a session
  • You are always thinking about your next workout

Those daily sessions can prevent the muscles from repairing themselves and increase your risk of injury. Also note, if you exercise and replace the calories you burn, you’re no better — with regard to how much fat you burn off — than if you didn’t exercise.  Yes, we want to burn off more calories than we consume, but the right nutritional mix with a reasonable fitness routine will provide that calorie deficit.

Our counselors and personal trainers are here to help you find a good balance of diet and exercise. You are on your way to where you want to be – let’s keep your metabolism revved!

Exercise Repetitions – Think Slow & Safe!

Posted on September 30, 2013 by

Think you can finish that 30 minute workout in just 15?  Guess again.  Exercise speed makes a big difference in both risk for injury and actual strength building.

Those quick exercise repetitions place a great deal of stress on the muscle and connective tissue at the start of the repetition.  By performing each lift with a slow and controlled movement, you get even tension throughout the range of motion.  It is recommended that one repetition take one to two seconds for each lift (Concentric contraction) and three to four seconds for the release (Eccentric contraction).

The most common exercise misquick fixtake is related to technique.  Too much resistance can lead to poor form as a person tries to compensate for the weight.  Speed is substituted for strength when you bounce at the bottom of a squat or rebound the bar off of your chest in a press.  Watch yourself in a mirror or book a session with one of our trainers to demonstrate the correct way to perform an exercise .

Using momentum and fast training speeds can actually decrease the training stimulus and increase your risk of injury.  Remember – be slow & safe!

The Top 3 Things You Can Do to Lose Weight Fast

Posted on September 17, 2013 by

Your weekly weight loss tips from our leading expert!  Join Dr. Clark as he reviews the ‘Top 3 Things You Can Do to Lose Weight Fast’.