Dr. Aron brings you fun and important weight loss tips, exciting diet recipes, medical weight loss breakthroughs, and a steady source of weight loss motivation.
Her medical weight loss program provides real results for overweight and obese persons seeking non-surgical medical treatment, with lasting results.
People are lined up to get through the gate and the agent needs to stamp each passport before the holder can continue.
The agent can only process each passport one at a time so each person in line has to wait until their turn. As planes arrive more people appear in line and the agent keeps stamping one at a time, on and on.
Imagine your body’s metabolism is the passport agent, and the calories you eat are waiting in line to be burned.
Your metabolism has limits and can only burn off so much at a time - all day and night long - your metabolic rate can only go so fast.
Your metabolism has limits and can only burn off so much at a time - all day and night long - your metabolic rate can only go so fast.
Eating more calories means more time - longer lines - more time to process the food until it's all gone. So here calories are real not some meaningless number. Anything you eat will make the calorie burning line longer.
The difference between you and an airport is your body has storage for the calories. When you’re able to reduce caloric intake enough, your body senses this deficit and starts to burn the stored fat calories instead.
That’s why fitness has limits too. You can’t significantly boost your metabolism to burn calories faster. But you can shorten the weight loss line by curbing your appetite to make your body burn fat instead of food (by virtue of the food not being there!)
You may be curious about the calorie limit prescribed for you. Now you may understand why. You need fewer people in line to empty the passport waiting room!
Weight Loss Success
This is a great place! Dr Aron is wonderful, attentive, and encouraging. The office staff follow up with you and make sure everything is going well. I lost 75 pounds and could not be happier. I have kept it off for over three years now. I have my life back. Highly recommend this clinic.
No two human bodies are alike. What is proper diet and exercise for one person is not necessarily so for another. Dr. Aron's Weight Loss Program addresses the specific needs for each individual patient.
I’ve tried Weight Watchers. I’ve done the Keto diet and just about every diet out there and I couldn’t lose the amount of weight I needed to lose. I decided to go to Dr Aron and it’s truly a blessing for me. I saw Dr Aron on May 3rd 2024 and my weight was 246 lbs as of today August 7th 2024 I’ve lost 32 lbs. All you have to do is follow the Plan she gives to you. 3 meals a day. 800 hundred calories per day. Exercise 3-4 times a week. Stick to it and you’ll see the scale move every week. I need to lose another 34lbs but I’m confident that with Dr Aron guidance and me doing my part that I will reach my goal. I highly recommend that you try Dr Aron program if you’re struggling to lose weight.
Weight loss is often about the small steps we take each day that sum up long-term for huge results.
Big, sweeping life changes really boil down to small, everyday decisions. ~A Vincent
Dr Oksana Aron and other medical experts chime in on the benefits of good sleep and weight loss. Studies continue to roll in extolling the virtues of extinguishing the night oil.
Follow through on several blog posts past with blog post label sleep:
Some light-hearted quotes about sleep to help you relax:
If you can’t sleep, then get up and do something instead of lying there and worrying. It’s the worry that gets you, not the loss of sleep. ~Dale Carnegie
People who say they sleep like a baby usually don’t have one. ~LJ Burke
Laugh and the world laughs with you, snore and you sleep alone. ~A Burgess
[Sleep is] the golden chain that ties health and our bodies together. ~T Dekker, English dramatist (1572-1632)
Getting enough sleep can be just as important as working out. ~A Vincent
There is a time for many words, and there is also a time for sleep. ~Homer, The Odyssey, Greek epic poet (800BCE-700BCE)
Finish each day before you begin the next, and interpose a solid wall of sleep between the two. ~Ralph Waldo Emerson, US essayist & poet (1803-1882)
Weight Loss Guidance
Work with Dr Oksana Aron of Dr Aron Medical Weight Loss Center at WeightLossNYC.com and receive personalized weight loss structure and support to help achieve your weight loss goals.
What if you slept? And what if, in your sleep, you dreamed? And what if, in your dream, you went to heaven and plucked a strange and beautiful flower? And what if, when you awoke, you had the flower in your hand? Ah, what then? ~Samuel Taylor Coleridge, English critic & poet (1772-1834)
I [have] been going to Dr. ARON for a year one my weight under control my health has never been better. The staff is so friendly and kind they make you feel right at home. DR. ARON is the kind of doctor you can rely on she’s always understanding and really works with you to reach your goal.
Is losing weight your number one goal? Setting a goal is great, however break it down into actionable steps so you can start seeing progress right away.
Today’s weight loss tip is so simple, yet most people don’t even consider it when trying to shed pounds. It’s one thing we can’t live without: sleep.
Not getting enough sleep is linked to weight gain and obesity. When you’re tired, you reach for the wrong foods and wind up consuming extra calories. It also makes you hungrier, so you end up eating more than you need:
A study published in the Wall Street Journal in 2012 found that inadequate sleep triggered increased levels of ghrelin, the hormone that causes hunger, in men.
In women, it can lower their levels of the hormone GLP-1, which suppresses appetite.
Do Something About It
If you haven’t been getting enough shut eye (around 6-8 hours for adults), let’s change that. You’ll not only improve your weight loss success, you’ll also improve your quality of life and even live longer than those who are sleep deprived.
Tip: Be sure to shut off your computers, cell phones and TV at least one hour before bedtime to drift off to sleep easily.
If there’s one simple step to take right now to lose weight, sleeping enough is it. Try it and watch how quickly things will change!
Big Changes, Small Steps
Is it time for a change? Take the first step by calling us at 718-491-5525 to set your first appointment with Dr. Oksana Aron at WeightLossNYC™. We’re here to help you every step of the way to your healthiest weight ever.
[H]earty fall recipes make for a delicious autumn [treat] or Thanksgiving dish. …easy to prepare and packed with fiber, antioxidants, vitamins, and minerals—essential nutrients that boost the immune system, improve heart health, and reduce your risk for chronic disease.
Autumn is a special season with hearty options for your table. Quick and easy butternut squash soup! 165 cals/bowl. Vegansoup suitable for low fat and other diets.
Prep: 15 minutes, Cook: 1 hour, Yield: 3 cups
Preheat oven to 425. Prepare a baking sheet with foil and light oil.
Cut squash in half lengthwise, keeping the skin on. Scoop out seeds, optionally saving a few for roasted garnish.
Lay halves face down on baking sheet along with any seeds. Accompany with lighty chopped carrots and onions. Bake for 30 minutes.
Remove seeds, carrots and onions, bake the squash for another 30 mins or unti soft enough to scoop.
Scoop out squash into bowl, discard skin. Mash the squash then move to a blender along with the carrots and onions.
Blend on high - add 2 cups of water and seasonings (see ingredients)
Pour into a soup pot to stir and warm up before serving. Add roasted seeds for garnish.
Ingredients: One butternut squash, 3 medium carrots, 1/2 medium onion, 2 cups water, Seasonings: 1/4 tsp white pepper, 1/4 tsp cumin, 1/2 tsp paprika, 1/2 tsp garlic powder
Lose weight and feel your best with a fitness routine
Being on a weight loss journey - you know that it takes hard work and dedication. But one of the best things you can do for yourself is to start a fitness routine. Exercise not only helps you burn calories and lose weight, but it also has a host of other health benefits, including improved cardiovascular health, stronger bones and muscles, and reduced stress levels.
Starting a fitness routine can be daunting, especially if you’re not used to exercising. But relax - you don’t have to start off running marathons or lifting weights like a bodybuilder. Even a little bit of exercise is better than none.
Remember, any amount of exercise is better than none. So start small and gradually build up your fitness routine over time. Read on for how to start a fitness routine that’s safe and effective for you.
On Your Marks
Maybe fitness isn’t on your mind, or maybe you’re looking for easier ways to boost your metabolism. Toning and building muscle helps many aspects of your physiology, along with baseline cardiovascular “cardio” workouts to round out the mix.
Always remember your health and safety are first and foremost. Do not do anything you aren’t comfortable with and stop if feeling pain or unease.
Before you jump in, consult with your doctor on any limitations to your fitness goals as pertain to your current well-being.
Go!
Choose activities you enjoy
If you don’t enjoy your workouts, you’re less likely to stick with them. So choose activities that you find fun and motivating. There are endless possibilities to choose from, such as walking, running, swimming, biking, dancing, yoga, and kickboxing.
Start slowly
… and gradually increase the intensity and duration of your workouts. Trying to do too much too soon you’ll more likely get injured or discouraged. Start with shorter, easier workouts and gradually increase the intensity and duration as you get stronger.
Set realistic goals
You won’ lose weight overnight. Set realistic goals for yourself, such as losing 1-2 pounds per week. This will help you stay motivated and on track. Coupling this with your weight loss guidance from Dr Aron is the best fit.
Research shows that lifestyle changes are necessary for both weight loss and for maintenance of weight loss. We at Dr. Aron Medical Weight Loss Center want you to not only take the weight off, we want you to keep it off, so yes, some lifestyle changes will need to happen. [Dr Aron] will discuss with you ways to make small changes that fit in with your busy lifestyle.
Tone Muscle and Burn Fat You need to perform five sets of 12-20 reps using a light weight, followed by a rest period of 30-90 seconds between sets.
Increase Strength and Build Muscle You need to perform five sets of 2-6 reps using a heavy weight, separated with a rest period of 3-5 minutes between sets. To ensure you have work a good range of muscles alternate the exercises on the different days.
Always do abs and add cardio to your daily mix
Dr Aron Medical Weight Loss Center
Remember you can always log your fitness in your patient portal lifestyle journal, or synch your fitbit or apple watch to have this done automatically. Learn more or start now at WeightLossNYC.com
The team at NYC Weight Loss Center are knowledgeable, supportive, and over all Awesome. With every question I had, they took their time to answer and explain every response with detail! Dr. Aron was present at every one on one office visit and this is very important to me.
Through her educated knowledge and her experience, I have lost 77 lbs in ample time. I have gone from a size 18 to a size 12! Dr. Aron has not only implemented a new way of life for me, she has also implemented a new lifestyle. This new lifestyle includes making the right food choices,as well as, influencing movement to reach my goals.
My self-confidence has superceded my expectations....I love the new me!!
Thank you Dr. Aron and thank you to everyone at Weight Loss NYC!!!
Vegan diets have been shown to have a number of health benefits, including weight loss. Vegan diets are typically lower in calories and fat, and higher in fiber and nutrients than traditional diets.
A study published in the journal Obesity found that people who followed a vegan diet for 12 weeks lost significantly more weight than those who followed a standard low-fat diet. The vegan dieters also had lower body mass index (BMI), body fat percentage, and waist circumference.
Similarly, a study in the journal Nutrition Journal, found that people who followed a vegan diet for 18 weeks lost significantly more weight than those who followed a vegetarian diet. The vegan dieters also had lower blood pressure, cholesterol levels, and insulin levels.
These studies and others suggest that vegan diets can be an effective way to lose weight and improve overall health. If you are considering trying a vegan diet (or any diet) for weight loss, consult with Dr Oksana Aron to help you make sure that you are getting the nutrients you need and that your diet is safe and healthy.
Health Benefits
Some additional benefits of vegan diets for weight loss patients inclulde:
Vegan diets are typically lower in calories and fat. This can help you create a calorie deficit, which is necessary for weight loss.
Vegan diets are higher in fiber. Fiber can help you feel full, which can help you eat less.
Vegan diets are typically higher in nutrients. This can help you improve your overall health, which can make weight loss easier.
Vegan diets are more environmentally friendly. This can be a motivating factor for some people.
If you are interested in trying a vegan diet for weight loss, it is important to make sure that you are getting enough protein, as most plant-based meals cannot provide enough protein. Protein is essential for weight loss and muscle building. You can supplement protein from a variety of natural plant-based sources, such as beans, lentils, tofu, and tempeh.
For menstruating women, make sure you have enough iron. Iron is important for carrying oxygen in the blood. You can get iron from a variety of plant-based sources, such as dark green vegetables, beans, lentils, and fortified cereals.
It is also important to include enough calcium. Calcium is important for strong bones and teeth. You can get calcium from a variety of plant-based sources, such as dark green vegetables, beans, lentils, and fortified foods.
Switching to Vegan
If you are interested in trying a vegan diet for weight loss, start slowly. Don’t try to change everything overnight. Make small changes over time, such as adding more plant-based foods to your diet. Discuss with Dr Aron — she can help you make sure that you are getting the nutrients you need and that your diet is safe and healthy.
Start or update your medical weight loss program now, view hours and schedule online at WeightLossNYC.com. With a little planning and effort, you can successfully follow a vegan diet for weight loss, or enhance your current diet plan to one more supportive of reaching your weight loss goals.
A popular theme in weight loss is "cutting carbs" — but not all carbs are the same. In fact you need to eat carbohydrates as a regular part of your diet. So why the bad rap?
Simple carbs have just two sugar molecules, and they are rapidly digested. …
Complex carbs have more sugar molecules and take longer to digest. [T]hey’re often paired with fiber and other nutrients…
Sugar: The simplest carb molecule is sugar, naturally found in fruits, vegetables, and dairy. Sugar molecules are named ending in -ose, so look for names like sucrose, fructose, lactose, etc.
Starch: A more complex unit made of many sugars is commonly called starch, found in grains, legumes and vegetables.
Fiber: As sugar is recognized to be a culprit in weight gain, here is the difference: Fruits contain fiber, which is the fundamental difference of eating fruits as juices vs whole. Fiber is the most desirable of carbohydrates, one should seek to maximize vs reduction of the other two, especially added sugars and worst being refined sugars.
The terms "low carb" or "net carbs" often appear on product labels. But the Food and Drug Administration doesn’t use these terms, so there's no standard meaning. Typically, the term "net carbs" is used to mean the amount of carbs in a product excluding fiber…
What to do?
Carbs are an essential part of your diet, so the goal is to go for the fiber - whole fruits and vegetables will fill you up and provide the most nutrition and meal satisfaction. Favor lower fat versions of dairy products, and introduce beans, lentils and legumes as a vegetable protein source free of saturated fat.
Carbohydrates and protein both contain 4 calories per gram, so it’s the portion size and type of carb that matters for weight gain.
Weight Loss Diet
Consult with Dr Oksana Aron at her Medical Weight Loss Center in Brooklyn for guidance on the proper diet for achieving your weight loss goals and overall health improvement.
A much maligned part of our diet is fat, but not all fats are the same. Focusing on more favorable while reducing unfavorable fats from your diet is a wise choice.
Dietary Guidelines for Americans suggest that less than 10% of calories a day should be from saturated fats. The American Heart Association suggests a goal of 5% to 6% of daily calories from saturated fats.
Fats are easily categorized by their food chemistry - with "saturated" fat carrying the weight of most undesirable - coming mainly from meats and even coconuts. Included here are whole milk products and other high-fat dairy goods, and most notoriously baked or fried foods prepared with saturated fats.
Monounsaturated and polyunsaturated fats are the more favorable fats, the former found in various plants foods and oils such as avocadoes, almonds and other types of nuts and seeds, the latter most popularly in fish and fish oils. You may have heard of omega-3 and omega-6 oils, you should strive for a favorable ratio of these, as omega-3 tends to be underrepresented in many diets.
Balanced Diet
The important point about diet is proper amounts, favoring healthy fats over unhealthy fats, and consuming high fiber foods like fruits and vegetables to help you feel full and improve your microboime.
[E]ach gram of fat has 9 calories. That's true for all fats. So calories can add up quickly, even with healthy fats. For example, walnuts are a healthy snack high in polyunsaturated fats. But just a dozen walnut halves contain about 160 calories — more calories than in one large apple.
Some simple rules, starting with favoring plant based food sources, with the complication of heating oils is they can in turn produce trans-fats which are most harmful of all.
Choose olive oil to saute vegetables
Consider canola oil for searing and stir frying.
Favor "oily" fish over meats, or choose lean meats (remove skin etc)
Select low-fat dairy products.
Fill up on whole fruits and vegetables, even as snacks
Watch out for processed foods, which often contain saturated fat, and read nutrition labels of "low-fat or fat-free" items which may instead have sugar and other artificial ingredients.
Lose Weight
Work with Dr Oksana Aron to develop a proper diet for you: Visit her practice website to learn more about how medical weight loss can help you reach your weight loss goals.
Tomatoes are a popular and tasty fruit/vegetable - on their own, or cooked into sauces and other preparations. Any way you slice them, tomatoes add up to a great nutritional boost and healthy meal helper.
One cup of tomatoes gives you 2.2 grams of fiber … 8 percent of the daily-recommended level.
Vitamins! One tomato gives you a whopping 28 percent of your daily vitamin C requirement. One cup of tomatoes gives you 15 percent of the daily-recommended B6 and 12 percent of recommended iron.
Tomatoes are rich in lycopene, a phytonutrient that has numerous health benefits, like lowering prostate and breast cancer risk, and aids in healthy skin. Hint: Cooked tomatoes offer the highest lycopene levels.
Tomatoes contain a lot of water, making them filling. A sliced tomato with [many variations] … makes a satisfying low-cal snack.
…[Tomato juice] may lower levels of inflammatory compounds. Inflammation is associated with many chronic diseases, such as cancer, arthritis and diabetes&helip;
Even stirred up as tomato sauce, you can find bottled tomato sauce comes chock-full of vitamin C and antioxidants like lycopene, revered for reducing oxidative stress in the body. If in a hurry, choose an organic tomato sauce (bottled in glass to avoid BPA). Look for very little added sugar, a downside of many bottled options.
Make it your own
Whether store bought or home-made, you can dress up your own recipe for success by stirring in some toasted walnuts for flavor boost, or adding cooked lentils for protein punch:
Just one half cup of cooked brown or green lentils contains a whopping 9 grams of protein. As with walnuts, you can use cooked lentils to [enhance] the sauce without adding any saturated fat or isolated soy proteins. Like other legumes and beans, lentils contain ample iron, which will be made more bioavailable in combination with the vitamin C of the sauce’s tomato base.
Mix up your tomatoes so many ways to get their potent nutritional benefits while filling yourself up with solid natural produce.
Read More from Dr Aron on Weight Loss Diet and Nutrition
To see some weight loss results, exercise and healthy eating go hand in hand. If you’ve never been athletic, there’s still hope--because even just a little bit of exercise can do wonders for your health and weight loss goals. Here’s how.
Easy does it
You don’t need to be a marathon runner. In fact, you’re better off jogging and doing moderate exercise if you want to lose weight. The best part? All you need to do is exercise a few times a week to get some traction in your weight loss scheme.
Check out these facts:
You may live longer
Specifically, an encouraging 2012 study of 52,656 American adults found that those who ran 1 to 20 miles per week at an average pace of about 10 or 11 minutes per mile … lived longer, on average, than sedentary adults. They also lived longer than the group (admittedly small) who ran more than 20 miles per week.
You can lose more weight
In one study in Denmark, a group of overweight men lost more weight when they exercised moderately for 30 minutes several times per week compared with men who worked out twice as long. They also ate less than the men who exercised more.
You can have more energy
In the same study, those who exercised longer sat around more during the rest of the day than those who exercised moderately. Those who exercised for 30 minutes a day seemed to be more energized.
Moving around, stretching and being more active during the day all add up! Even if you are active for 10 minutes a few times per day, a few days per week, that counts as exercise too--and every little bit helps.
Just do it
The whole point is to not sit around too much being inactive, watching TV or using the computer. Find new ways of doing things (typing while standing, playing with the kids outside more or walking upstairs more often) to burn those extra calories. You’ll not only lose the weight, you’ll also get to enjoy life more when you improve your lifestyle and extend the number of days you get to live!
Make Your Move
Get actionable tips and support structures for weight loss from Dr. Oksana Aron Medical Weight Loss Center in Brooklyn NYC. A licensed bariatric specialist physician, she’ll set you straight on what you need to eat and do to lose up to 10 to 20 pounds of more each month. Call 718-491-5525 or book online for your initial consultation.
You can lose weight with physician supervision at Dr Aron Medical Weight Loss Center in Brooklyn, NY.
How does it work?
Dr Aron is a bariatric physician - a medical doctor specialized in treatment of overweight and obese patients. Her program begins with a diagnostic evaluation including lab testing and other analyses to aid her in her initial assessment and diagnosis for treatment.
Based on her assessment she will provide you with her medical guidance and a structured program for you to follow. Her protocols are unique to your needs and goals and vary for each patient during their course of treatment.
I need to lose weight
The program goals are healthy and rapid weight loss of 2-20 pounds per month while maintaining healthful, nutritional eating habits.
During your initial consultation she will review with you your goals and weight loss history as well as provide ongoing feedback and directional guidance in the course of your weight loss journey.
How to Begin
Visit her weight loss practice website at weightlossnyc.com or call to book your initial visit. You set the pace of your program, whether biweekly, monthly or more. Dr Aron and her staff are here to guide and support you along the way.
For many of us, pushups haven’t happened since high school gym class, yet they’re an easy and fundamental fitness means for toning up arms and developing core balance.
If you are not up to par with your arm strength, you can ease into developing arm strength with some simple incremental steps.
Keep things easy for yourself as getting hurt is never the goal. Find the method that works best for you here and follow it for several weeks until it is no longer a challenge. Of course you can mix things up if want to make your own routine.
Zero to hero
Wall pushup Start off standing facing a wall with your palms flat against it. Keeping your body in a straight line, perform a pushup against the wall as if it were the floor! Easy enough right? Try for 50! When you can go three sets of 50 easily you can push into the next tier:
Incline pushup Moving from vertical to an angle gives you more weight resistance for your arms. Leaning against a sturdy handrail, go for 40 incline pushups against the bar. When 3 sets of 40 are mastered, move on:
Kneeling pushup You may already be familiar with these; Like a regular floor pushup, simplified to use your knees not feet as the endpoint. This reduces the load on your arms and core, and a solid next step to success. Go for mastery of two sets of 25
One and Done
There is no need to rush through this or any progression. If you are comfortable just staying in the zone, by all means keep to it. This is just a fantastic way to develop full strength for pushups without hurting yourself or getting frustrated with no result.
Nope? Can’t do any of these? Start by lying on your back and pushing up against the air.
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You’ve got enough in your life, how can you fit fitness into that too? —Oksana Aron, M.D.
Human Nature
Firstly no beating yourself up. It’s human nature to defy all the best logic and intentions and keep the status quo. So acknowledging that lack of inertia is a good place to start. You don’t have to want to start exercising to actually start! In fact ask anyone who does work out regularly, it’s a big part of it to just get yourself to get going each day to keep the habit going too.
Once you start, you will see you will still have good days and bad days, and that is ok. You just need to accept your mood doesn’t have to be the reason you don’t get moving.
Motivators
For many, the fun of fitness includes friends. If you have a workout buddy that does give a lot to help, though be sure you both focus on the fitness part and not fall into just socializing. Lunchtime powerwalks can be an easy place to start. Or morning dog walks (dogs are people too, right?).
Finding and setting up the routine is key here. Do you have a regular place to practice, whether a walking path, or yoga mat, or room in your home to exercise without distraction?
Youtube or even old school DVDs can make for easy access to fun workouts daily. You can keep the same channels and workouts or mix things up when want to break into a new skill or new drill. So even a tv, phone or tablet can be your workout partner and trainer.
Ready or not?
Overcoming any mental or physical constraints of course is essential to moving ahead into new fitness zones. Be mindful of your limitations and start simple, don’t get ahead of yourself, even once begun, keep the bar low to develop the habit not any desired result. Most important is to have compelling cause for wanting to workout. That will drive you ahead when feeling doubt, as much as enjoyment of the activities of choice.
So, finding a time and place, person to workout with, a clear mind and body, and good cause…
Keep it simple
Accept the bare minimum initially — getting suited up and psyched for some activity is first, so once there, just do what you can not what you think you should do. Maybe 15 minutes or walk one mile, or one block — do what you can to feel safely within your limits and return to repeat tomorrow!
You can mix it up too, especially with seasonal and other concerns. Indoor bike or floor stretches on Sunday, Yoga on Monday and Friday, Tuesday and Thursday strength exercises, and Wedneday walk, for example.
For some, variety breaks out of the perception of drudgery and also your body can experience the excitement of something different each workout. For others, the daily drill works best — taking that daily walk can become mentally as well as physically therapeutic. It may seem unlikely now, yet truly once you own your fitness experience it will carry you into higher levels of wellness you cannot walk away from!
Move on up
There is no goal or expectation for when you can exercise for 30 minutes every day. Avoid any talk that makes you feel discouraged or punitive. Compare yourself only to yourself. Hey I am not at my desk or couch. I am outside walking and that is 15 minutes of huge benefit for myself, both by working out, but also by not NOT working out!
Your momentum can carry you over those days when you feel discouraged. Know that the doing is more important than the feeling, and also once you get started your mood will change. Don’t be surprised if that 5, 10 or 15 minute workout turns into 20-30-40... good for you! Yet keep it simple and safe. Getting injured will set you back far more than any extra gains you are striving to achieve today. Remind yourself you are on the lifetime fitness plan!
Keep track
Recognize your interests and attempts,
Decide what your lowest bar is for the particular workout routine you’re wanting to establish (50 steps, 5 minutes of pedaling or jogging, one round of sun salutations) and use this tiny benchmark whenever you catch yourself dreading exercise to at least maintain the framework of the routine.
Focus on the behavior, not the ideal duration or outcome
and find the zones that inspire you most.
You don’t have to keep a fitness log, but may want to mark off what days you worked out and for how long, to give yourself a sense of history and purpose. There are even apps that help track streaks — how long you can maintain a good habit over time.
Shake off the Shoulds
Now you’re getting in stride. It’s called your workout because it is yours. So keep to yourself about your gains and just get into the enjoyment of the game. Healthy habits are priceless, in comparison to doing nothing!
Setup the structure to win, and then get into it!
One pitfall though is to reward yourself for fitness, with something bad! Ouch. Don’t do it. Make fitness the reward! This cannot be understated. Make physical activity the fun highlight for each day.
You have a grocery list, make a fitness list! What are some activities you’ve often aspired to do. Make a list of them, skiing? bike riding? even horseback riding! Reaching those milestones are far more life altering than any food or counterproductive “reward”
Mix it up more now
Fill in fitness to everything you do! Do some easy yoga while the coffee brews. Some leg stretches while you brush your teeth. Take the farther (less crowded!) parking spot and walk those extra blocks. Oh yeah. It’s really that simple. You do not need a gym membership! You just need to use your time the right way.
Make extra trips when setting/clearing the table. Carry LESS than you can to make you make more steps — that adds up to a lot over the course of a day, week, year
Put down your phone in another room so you have to get up to get to it. Especially if that keeps you from just sitting down and doom scrolling! Don’t carry the phone around, make yourself have to get up to answer it.
Now you’ve got it. There’s no reason to NOT exercise. Just move your body more, stay away from sedentary habits. The more you move, the more you get results. Give yourself a big hug and get walking!
About WeightLossNYC™
Dr. Oksana Aron is medical weight loss physician: A medical expert trained in treatment of overweight and obese persons who may have struggled to lose weight other methods and seeking results where others have failed. Visit weightlossnyc.com for more information about the doctor and her weight loss programs.
Start losing weight today, with Dr. Aron and her team at WeightLossNYC.com
We’re all familiar with the popular adage 10,000 steps a day, yet recent research has tested this assertion for validity, with helpful results. The origins of this value were the the invention of a pedometer marketing campaign and seemed to have stuck with us ever since. Now we know more:
Popular convention asserts 10,000 steps daily, yet how many steps are really needed for health results?
[The] word mile was derived from the Latin phrase mila passum, which means 1,000 paces — about 2,000 steps. [The] average person walks about 100 steps per minute — which would mean it would take a little under 30 minutes for the average person to walk a mile.
Walk on by
With so many health guidelines encouraging fitness in varying degrees, this recent study from Harvard Medical School found 4,400 steps to initiate benefits, with increases up to 7,500 steps a day, as a metric centered on women and mortality risk. Note this also addressed the urgent need to reduce sedentary lifestyle habit, as these values are in comparision to 2,700 daily steps.¹
Fat Metabolism
Fat metabolism is also a component of fitness. Studies have shown walking fewer than 4-5,000 steps per day can affect your fat metabolism the next day.² Many health benefits are associated with low impact fitness, so you can simply try and step up your game to adding more steps each week to maintain a stable plateau of activity.
If you want to increase how many steps you get daily or want to move more, one easy way to do that is to increase your current step count by about 2,000 steps a day. … And given that even small amounts of physical activity positively impact your health, taking regular breaks to move around if you’re working at a desk all day will easily get more physical activity.
Learn More
If you are looking to improve your health and fitness outcomes in a weight loss context, visit WeightLossNYC.com for more actionable advice and information on how to lose weight.
¹,² Sources: gratisography, inverse, cited research studies: Walking and Measurement, Daily Step Count and Fat Metabolism, Effects of Moderate/Intermittent Low-Intensity Exercise on Lipidemia
Often the greatest challenges, and victories, come from within. What hurdles must you overcome — consciously and unconsciously?
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Several striking news reports reflect that in the US, more adults who are obese outnumber those who are just overweight. The LA Times reported notes from published in JAMA Internal Medicine quoting “adults who are obese now outnumber those who are merely overweight.”
[Researchers] estimated that 67.6 million Americans over the age of 25 were obese as of 2012, and an additional 65.2 million were overweight.
Washington Post remarks “"[this is] a startling shift from 20 years ago when 63 percent of men and 55 percent of women were overweight or obese and a depressing sign that campaigns to get Americans to eat healthier and exercise more may be failing.”
CBS News (website) notes the ”analyzed data from the National Health and Nutrition Examination Survey from 2007 to 2012 to estimate the prevalence of overweight and obesity.” including details on “15,208 men and women age 25 or older.”
TIME magazine iterated “40% of men were overweight and 35% of men were obese” — “30% of women were overweight and 37% were obese.” Numbers “are similar to those estimated by the US Centers for Disease Control and Prevention (CDC), which suggest that one third of American adults are obese.”
and MedPage Today remarked “33% of Americans ages 25 to 54, and 28% of those 55 and older, fell into the normal weight category of having a body mass index (BMI) of 18.5-24.9.”
Am Iobese? or just Overweight?
You can test your own body mass index at WeightLossNYC™ for free online now, and determine your health risk and obesity/overweight metric.
