Strive to integrate a workout into your life at a manageable pace. Keep it at 20-30 minutes to start and gradually raise it to keep it attainable.
Swing Your Partner Round and Round
Dance! Or take a walk together. Find something enjoyable that you and a friend can do together. Use the buddy system for motivation and to hold one another accountable.
Do a 30-Day Challenge
See if you can rise to the occasion: Put in rewards and recruit others to be part of it.
Make it Routine
Put your workout in your calendar just as you would an appointment. The consistency will make you more reliable at doing it.
Weight Loss Help is Here
Jump into your game with Dr Oksana Aron Medical Weight Loss Center for actionable advice and guidance on how to lose weight fast, under medical doctor supervision. Call or Visit WeightLossNYC.com for more information and scheduling now.
Are you active in middle age and beyond? Here’s interesting health news you probably haven’t heard. How easy a middle-aged person or older person can get up off the floor from a seated position can determine their chances for living a long life, according to a study in the European Journal of Preventive Cardiology.
What the ‘sit test’ found
In the study, people who needed extra help (hands, knees, etc.) in getting up from the floor had a 21% lower chance of survival over a six-year trial. Those who scored higher in the test (needed less help and were able to get up easier) had more than 5 times the survival rate than those who scored lowest (needed the most help getting up from the floor).
Although the test scores were lower among older individuals as to be expected, the low score and high mortality rate were still found to be true, even when results were adjusted for age, sex and BMI.
The study did not control the study for physical activity patterns, but it’s always a good idea to be physically active no matter your age. Staying active and exercising regularly, even mild exercise such as walking, has been proven to improve your health and help you lose weight.
Need Help Losing Weight?
If you have any questions or concerns about your own health and need to be pointed in the right direction in order to lose weight, Call or visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com.
Your first appointment with Dr. Aron can get you started on a weight loss plan that works. Lose up to 10 to 20 pounds a month or more. Start today - 718-491-5525
Some fad diets are low-carb or involve cutting out carbs entirely. That’s not exactly healthy, though, according to doctors. In fact, our diet must contain some carbs in order to get enough nutrients daily.
Carbohydrates are necessary for your body to obtain quick energy, while healthy fats and proteins are more of a long-term fuel source. Carbs are typically about 50 to 60 percent of your daily diet to get enough calories, nutrients and energy to your body, though with medical weight loss programs this value may vary.
Simple? or Complex?
Your carb intake should include healthy complex carbs, which take longer for your body to break down compared to simple carbs. Also, complex carbs give your body a nice, steady flow of energy. Simple carbs, on the other hand, cause you to experience energy peaks and crashes.
Whole Foods, Whole Fiber
Popular examples of carb sources include:
whole-grain or lentil/chickpea pasta
barley, bulgur, buckwheat, quinoa, oats
brown rice, faro
whole fruits and berries
beans, lentils, legumes
Read the Labels
Remember to read food labels to verify whole grain versions of these items, or better yet, preparing fresh whole grains and produce at home.
So, eat your healthy carbs--incorporating them into your healthy meals along with good proteins to reduce insulin spikes and hunger crashes--for a well-rounded diet. Be sure not to load up on too many carbs, though, which will cause you to gain weight. As with everything else, balance is the key here.
For women, weight gain happens throughout all life stages, but each stage contains its own set of reasons and risk factors. Review here--from puberty through menopause--how and why women may gain weight, and how you can use that knowledge to your advantage to keep off the weight.
Teenage weight gain: Start healthy habits early
The earlier a girl starts puberty, the more likely she is to be overweight or obese as an adult. If she starts her period before age 11, she is likely to weight between 9 and 11 pounds more than another woman who started hers after age 14. Additionally, as many as 26 percent of women who started puberty early were considered obese by age 30 compared with 15 percent of the other women.
It’s difficult to imagine weight gain as a problem during childhood, but the childhood obesity epidemic proves this is an important time to start healthy diet and exercise habits that will last throughout the child’s adult life. It’s never too early to start. In fact, the earlier you start your child on a road to healthy living, the better!
Healthy habits during pregnancy help post-partum weight loss
Weight gain is expected during pregnancy, but you still have to proceed with caution and be careful not to gain an excessive amount of weight. Gaining 25 to 35 pounds during pregnancy is usually the goal. Typically, a pregnant woman will gain 2 to 4 pounds in the first trimester, then 1 pound per week after that, but it depends on the woman’s pre-pregnancy weight because 1 pound per week may be too much for some. Your doctor will give you guidance on what your ideal weight during pregnancy should be.
After pregnancy, many women’s bodies will hold on to 5 pounds of that gained weight, which may never be shed, but they generally will lose about 10 pounds immediately following delivery. They can lose 5 pounds a month in the next couple of months depending on the following factors: breastfeeding, diet and exercise level. By staying active, getting exercise, eating a healthy diet and breastfeeding, you can lose weight faster and easier.
Hormonal changes contribute to weight gain
Two-thirds of women are overweight by the time they reach their 50s. A drop in estrogen production is a possible cause, which causes the body to store fat, making weight loss more difficult.
Weight loss can be more challenging for women after menopause, so it’s important to seek the help of your doctor to ensure you’re getting proper nutrition, exercise and remain in overall good health. By doing all of the above, you’re increasing your chance of maintaining a healthy weight and leading a healthier, happier life.
Our bodies are made of complex systems that constantly control and self-regulate countless aspects including temperature, heart rate, blood pressure, and hunger…
Ghrelin: from the acronym GHR (“growth hormone-releasing peptide”) + -lin (common hormone suffix), with an incidental pun on prefix greh- (“to grow”) and English growling.
Energy and Hunger Management
As we have blogged before, ghrelin is a powerful protein that our bodies use to signal hunger to the brain, a naturally produced hormone which we can indirectly affect by application of some good habits.
Medical weight loss addresses the hunger factor to help you reduce cravings and shed weight naturally by the body’s natural pathways. The benefits of losing weight may be obvious, yet worth considering some of the less familiar aspects as well.
Looking to lose weight the fast and easy way? Well, aren’t we all… In addition to a healthy diet and exercise plan, try these weight loss tips and tricks to shed some pounds and stay on track with your weight loss goals. Better yet, these helpful hints require almost no effort at all.
Six Simple Steps
Did you know? People who only get 5 hours of sleep can gain as many as 2 lbs. in 5 days. They also consume 6% more calories, according to a new study from the University of Colorado, Boulder. So be sure to catch some Z’s in addition to eating right throughout the day.
Start with a hearty breakfast.
Curb those carbs in the morning and opt for a healthy egg-and-veggie scramble or omelette instead. Eating eggs in the morning instead of a bagel equals 264 less calories consumed the rest of the day, says a Saint Louis University study. Its protein can also help you stay fuller.
Don’t hold off on eating lunch.
Some people let their hectic schedule dictate when they eat lunch, but that can affect your weight loss goals. Eating lunch late (after 3 p.m.) can cause you to lose less weight and have a lower insulin sensitivity. Even when eating healthfully, waiting too long to eat can undermine your diet’s effectiveness.
People eat 35% less when eating from a small, individual plate rather than serving themselves from a large platter in the middle of the table.
Remember what you ate.
Thinking back on what you ate for your last meal and how satisfied you were can help you consume 30% less calories at snack time.
Ditch TV watching while eating.
People who eat while watching TV consume 288 more calories per meal on average compared to those who don’t. This is an easy, no-brainer way to eat less.
Want to lose 10 to 20 pounds in a month, possibly more?
Dr. Aron is here to help: Get your own structured medical diet program and start moving towards reaching your weight loss goals. Call 718-491-5525 today or visit WeightLossNYC.com to book your first appointment.
Most people haven’t a clue how to eat healthy portions for everyday meals let alone at Thanksgiving. Your stomach is only the size of two fists, so it’s easy to overdo it with all typical Thanksgiving offerings, even when eating small amounts of everything.
Here’s how to fill your plate and not gain weight:
Turkey--no larger than a deck of cards
Two starches (i.e. sweet potatoes, dinner roll)--1/2 cup serving each or the size of a computer mouse
Vegetables--the rest of your plate
Choose a smaller plate so you don’t fill up on too much.
If you’re going to be a guest at someone’s house and expect a smorgasbord of unhealthy offerings, try filling up on fresh greens at home beforehand so you don’t overeat.
Select sides you only get to eat once a year.
Start eating the veggies first, then the turkey and sides.
Go for a walk after the meal. Don’t just sit around!
More Help is here
Call 718-491-5525 to schedule your initial consultation with Dr Oksana Aron, or book online via WeightLossNYC.com
Believe it or not, fat is a healthy part of your diet. The trick? Choosing the right kind, which helps you stay full, prevent overeating and keep the weight off.
When checking the nutrition facts on your food, scan for “monounsaturated fat” and “polyunsaturated fat”—these are the good fats.
Stay away from saturated and trans fats, which cause weight gain, and can elevate your cholesterol and put you at risk for disease. (Saturated fats should be less than 10% of your calories.)
Add these foods to your diet for a healthy and delicious way to lose weight
Olive oil—Not only a healthy source of monounsaturated fat, olive oil lowers bad LDL cholesterol and raises good HDL cholesterol.
Try it: on salads and as a butter substitute
Nuts—packed with protein, unsaturated fats and omega-3s, nuts are a perfect satisfying snack. All you need is a small serving each day of walnuts, pecans, peanuts, macadamia nuts, hazelnuts, cashews or almonds (the size of a shot glass).
Try it: mixed in with salads and steamed veggies
Avocado—Avocados are high in heart healthy unsaturated fat, helping you feel satisfied. They may also help lower your LDL cholesterol by as much as 17 percent when consumed daily.
Try it: on sandwiches and spread over toast
Do You Need to Lose Weight?
Get weight loss tips and a medically proven diet plan from Dr. Oksana Aron — Bariatric physician who can help you lose weight without surgery or fad diets. Call today at 718-491-5525 for your initial consultation or book online at WeightLossNYC.com
To lose weight, you already know what to do: eat right, diet, exercise, and the pounds will come off, right? It’s not always that simple.
Aside from making these healthy lifestyle choices, you need to address the psychological aspect of weight loss. It’s just as much a physical switch you have to make as a mental one.
Follow these 3 tips for your weight loss success:
What’s your #1 weakness, the one treat that foils your dieting plans every time, guaranteed? Whatever it is, keep it out of your refrigerator or pantry to remove the temptation or craving.
Whenever you’re grocery shopping, skip the aisle if you can and certainly, don’t buy it! This is your first step in keeping the weight off and avoiding those vices that contribute to weight gain.
Avoid tantalizing images of bad food
Ever heard the term, “food porn?” Well, it’s called that for a reason. If you’ve ever salivated over a Pinterest board of ooey-gooey chocolate-chip cookies or drooled over a foodie blog’s Instagram of their latest dish while out on the town, you understand the danger!
Scientific research shows that viewing these images can actually make you feel hungrier—and overeat as a result. Instead, look at delicious images of healthy food to inspire your own homemade creations of health-promoting meals to make a healthier difference.
Swap bad cravings with good-for-you ones
It’s easy to say avoid unhealthy foods, but you may still crave them. Rather than deny yourself, satisfy those cravings in a healthier, savory way with alternatives.
If you realize the reason you crave a certain candy bar is because you want something salty or you crave the crunch of almonds, try a small handful of almonds or walnuts instead.
Rather than grabbing a fast-food burger, make turkey burgers with extra-lean meat ahead of time, topping it with fresh veggies in a variety of colors (how about leafy romaine lettuce, white onion, tomato, sprouts, and a little bit of avocado and mustard?) When you get home from work, it will be an easy leftover dinner night. Now that’s fast food, and you don’t have to wait in line for it, either!
Dr. Oksana Aron can Help, call 718-491-5525
Need help figuring out what’s healthy and what’s not? Get started on a weight loss plan that gets results, personally designed for you by Dr. Oksana Aron, by calling us at 718-491-5525 or book online via WeightLossNYC.com
Even healthy dieters need to snack throughout the day. But what should you do when you suddenly crave something that’s oh so bad for your weight loss goals? Don’t reach for your salty, greasy standby, the potato chip. Instead, grab something else that not only satisfies that same craving but is much healthier—and tastier.
Life has its ups, life has its dips…
A recent Harvard study found that potato chips are one of the top contributors to weight gain, and it’s no surprise, considering that they are fried and covered in grease. The snack options below, however, have fewer calories and fat.
[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.
Simple Butternut Squash Soup
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
[T]he typical American diet is shortening the lives of many Americans. Diet-related deaths outrank deaths from smoking, and about half of U.S. deaths from heart disease – nearly 900 deaths a day – are linked to poor diet. The pandemic highlighted the problem, with much worse outcomes for people with obesity and other diet-related diseases.
Read that again … Global study finds bad diets are responsible for more deaths than smoking … As such, medical experts view proper diet as a pivotal component of patient health.
Food as Medicine Consider your food choices as your direct first line of medical benefit (or demise!)
Quality of Calories An essential component of Dr Aron’s Medical Weight Loss Programs is to focus on quality calories to account for the quantity of calories.
Diet and Lifestyle Counseling Getting proper guidance for which direction a patient should go to achieve healthy habits for both food and fitness, are also a core component of our programs.
You can take some simple steps on your own on your road to overall health:
Limit Saturated Fats and Avoid Trans Fats These items are top targets on the diet do not call list! These are fats from meats, cheeses, and even coconut and palm oils
Whole Grains Whereas cutting overall carbs is key, steering away from processed grains and choosing whole grains like brown rice over white rice, can make easy and helpful swaps.
Go Green with leafy green vegetables, though the list of veggies is limitless, including broccoli, sweet potatoes, beets, okra, spinach, peppers.
Fruits provide fiber and more, despite their sugar content, so factor accordingly. Best to eat the whole fruit over drinks and smoothies which remove the beneficial fiber and concentrate the sugars
TL;DR: High fiber foods provide the most benefit in helping you feel full so you can eat less. So start your meal with your fiber and protein before reaching for the sweet or fat items.