Showing posts with label dieting. Show all posts
Showing posts with label dieting. Show all posts

Jul 2, 2019

She lost 60 lbs before her 60th birthday

She’s lost 60 lbs before her 60th birthday — and heading for 20 more

Her kids now in college, she looked at what she wanted to be in this next stage of her life; With most of her 83 pound weight loss goal achieved she joyfully reflects on her healthy regimen with just 20 more pounds to go before her 60th birthday.

Prep School

She’s worked out a solid routine of three healthy meals a day without any mid-meal snacks. Obviously the early weeks were the most daunting, laying down the foundation for what has become her success story 8 months later.

Managing the daily challenges of real life setup some more obstacles in her path: managing the social obligations and even day to day cravings. She worked out some new strategies along the way to making better life habits and healthy choices.

Healthy Meal choices

Some of her magic spells include mashed cauliflower, and wine-free spritzers en verre

Congratulations!

Share your weight loss success story with us like Nancy did.

Images (c) 2018, Cite: Nancy Marland

Jun 19, 2015

Dining Out Doesn't Have to Be Dangerous

Weight Loss Tips for Dining Out

Nationwide statistics show Americans dining out for almost 1/3 of their meals, with almost 1/2 of their food budget spent at these establishments.[1]

Given our tendency to dine out, it is worthwhile to consider ways you can manage and maintain your weight loss dieting program on the go. Some simple guidelines follow, as well as some links to some of our more popular posts past:

healthy dining out

Simple Tips for Planning Ahead

  • Avoid unlimited buffets and junk food franchises. Salad bars are good if you choose the healthy staple items not the dangerous ones.
  • Cater to places with extended menus to help you find healthy choices you will like. Favor seafood and salad places for healthier fare. Soups can be good, but know what you are choosing. Ask.
  • Best to plan ahead to dine out instead of splurging on surprise outings. Consider reviewing online menu before going so you will know what you will have.
  • Focus on eating for nutrition, not as a social activity. Make reservations to manage your cravings and limit the temptations to drink and snack while waiting. You can even have some small healthy crudite before leaving home to settle your stomach.
  • Stay away from large portions and fried food places. Know what is reasonable for you to eat and enjoy with your diet.
  • Consider sharing entrees with friends to manage your portions. Don’s be shy about tossing aside bread and extra carbs. Send away any extra munchies the waiter puts on your table. Only eat what you intend to eat.
  • As always, start to drink water as soon as you arrive and while waiting for meal.
  • Ask your server about options — extra salad instead of a heavier side dish. Bring your own dressing if you want to be sure of low calories. Add veggies to your entree to fill you up and slow you down.

Power Tips — Know your Menu Vocabulary

  • Bad: Buttery, Breaded, Buttered, Fried, Pan-Fried, Creamed, Scalloped, Au Gratin.
  • Better: Grilled, Baked, Steamed, Broiled, Poached, Stir-Fried, Roasted, Blackened.
  • Avoid: Cream sauces, made with milk, mayonnaise, cheese or oil.
  • Look for tomato based sauces instead. Order all sauces on the side and use sparingly.

Follow Your Diet Plan

As always, follow the diet guidelines presented to you by Dr. Aron. She will have told you your calorie limits and suggested foods for you to enjoy and avoid. Fill up on water, salad and vegetables first. Focus on your friends more than the food. Slow down and pace yourself so you can enjoy your meal and not be left hungry and crave more. Your body also needs time to recognize the food in your system to trigger satisfaction. It is also more than OK to leave the table a little hungry. You never need to stuff yourself, be gentle to your body.

Looking for More Motivation to Lose Weight?

Align with Dr. Aron at WeightLossNYC™ and start losing weight today. Call 718-491-5525 or visit WeightLossNYC.com

Sources: [1] USDA, National Restaurant Association. Adapted from Sparkpeople

Dec 1, 2014

Easy Weight Loss: 5 Tips for Portion Control

food portion control

How to Control Your Portions and Your Weight

Portion control can slip up almost anyone no matter how hard you try. How do you know if you're eating the right amount of food? You can measure everything out, teaspoon by teaspoon… or you can try this simple guide.

Portion Sizes Made Simple

Looking for a quick, easy way to know you&rsuo;re eating enough but not too much? Look no further than your own hand! Every time you prepare a meal or sit down to eat outside of the home, you can follow these guides to gauge how much you should be eating by simply looking at your hands. Here’s how to measure your portions with ease.

  • Meat

    A serving of meat should be 3 or 4 oz., but what does that look like? It's about the size or your palm.

  • Pasta

    This carb-packed food should be no more than a 1/2-cup serving--or the size of your clenched fist.

  • Peanut butter

    A quick snack, you need no more than a tablespoon of peanut butter. The distance of your knuckle to the tip of your thumb is just the right amount.

  • Butter

    Go easy on the butter, but what does that mean? Try 1 teaspoon max on your toast or about the size of the tip of your index finger.

  • Ice cream

    can easily pack on the fat and calories, so avoid. A couple spoonfuls to taste; One cup is about the size of your closed fist.

Be in control of your weight

Controlling the number on the scale starts with controlling how much and what you eat. The serving size listed on food packaging isn't always how much you should eat. But with these guidelines, you can easily keep yourself—and your weight—in check.

Power Tip

Need advice on what's really going to help you lose the weight? A consultation with a doctor who specializes in medical weight loss is the first step to safely losing up 10 to 20 pounds a month. Call 718-491-5525 to set your first appointment with Bariatric Physician, Dr. Aron of WeightLossNYC™

Sources: lifehacker, guardyourhealth, image courtesy of apolonia / freedigitalphotos

Nov 19, 2012

Thanksgiving Survival Guide, from Oksana Aron, M.D.

How to Have a Happy Thanksgiving without Really Trying

thanksgiving is about the people you spend it with.

We’ve prepared this Thanksgiving Survival Guide* to give you ideas on how to best avoid overeating this Thursday, and keep yourself together on your weight loss program.

Abate Your Appetite; Trounce Temptation

The best way to battle any festival meal, where eating is the presumed focus, is to reduce your appetite thus obviously significantly lowering your temptation. You can follow these steps as guidelines to keep you on track with your diet plan.

Before You Go

  • As always, eat an appropriate breakfast as Dr. Aron has provided for your plan.
  • Be sure to include a real protein source to invoke satiety.
  • Keep up on your hydration. Drinking water will also help keep you feeling full.
  • Likewise, throughout the day, avoid alcoholic beverages for their dehydrating effects and of course insane caloric values.

Boots on the Ground

Once you’re there, keep it simple and safe:

  • Salad is always your friend. Enjoy the simple greens, not salads overladen with extras you know aren’t helpful to your diet.
  • Veggies, again mostly green, also round out your plate nicely and fill you up before looking further.
  • 4 ounce skinless white meat turkey as your meal protein. Keeping to the lower fat cut is the obvious choice.
  • Small samples of gravy or sauces for flavor are ok yet at a minimum. Avoid alcohol drinks entirely.
  • Small portion of potatoes or stuffing are better than breads and rolls.
  • Dessert? Only if you must, enjoy a small one. Better to enjoy a little more turkey, or better yet veggies/salad, we suggest.
“When facing the challenges of dieting during the holidays, remember to keep your focus on what’s really important — the people you’re spending the holidays with."

Remember Why You Came

Truly, the holidays are about getting together with friends and loved ones. Open your mouth more for the laughs and conversation, and keep the focus on the fun not the food. Think ahead when you get back home how much happier you'll be knowing you spent the day in conversation not in consuming unneeded calories.

Leftovers are Left for Others

You’re on a diet plan. You can leave them for others and keep the holiday meal behind as you walk out the door. Weather-permitting, keep on walking … and enjoy more conversation and fresh air as you move your body after a festival meal. When you get home, get back on your regular plan and keep the fond memories of the friends you enjoyed your holiday with.

Happy Thanksgiving, from Dr. Aron and Staff of WeightLossNYC

For more information on safe and healthy weight loss diet plans, visit our website WeightLossNYC.com and start losing weight, today.

*Thanksgiving Survival Guide, from Oksana Aron, M.D. is a copyrighted work by Weight Loss NYC® adapted from HRI Thanksgiving Success Plan. Image adapted from morgueFile.

Nov 2, 2012

3 Great Tips to Fight Cravings, Lose Weight

Avoid Unhealthy Habits

fight bad food cravings

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 tips for your weight loss success.

Eliminate cravings

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 peanuts 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. 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. Aron, by calling us at 718-491-5525

Image courtesy of Ambro / FreeDigitalPhotos.net Sources: herfitnesshut.com; womenshealthmag.com

Aug 7, 2012

7 Weight Loss Nutrition and Beauty Tips

Beauty is truly skin deep

The most common goal of following a healthy diet and exercising routinely is to lose weight and help you to get your body looking great. However, most people don’t realize there are so many other countless benefits of following a strict diet and a good workout plan, other than just dropping the pounds. One of the best kept secrets of following a good diet is the huge impact it has on your complexion, which keeps you looking younger.

Cutting back on certain foods can really improve the aging of your skin. The breakdown of sugar, for example, can really damage your collagen, which helps your skin to look smooth and firm. Try cutting back on your daily sugar intake or using substitutes, such as all natural sweetener. Also, hormones that are in certain foods such as dairy products, beef, and even poultry can contribute to acne breakouts. Eating grain-fed beefs and poultry can help make a huge difference in your skins complexion.

weight loss fitness

The many benefits of dieting and exercising

Exercising correctly is equally as important as doing it routinely, and is also a huge plus for your skin. Doing cardio on machines such as the treadmill can be beneficial in burning calories, but weight training helps to tone muscle and prevent sagging. Also, a yoga class is a much better work out to help relieve stress, as well as losing weight. Cutting down your stress level has a large impact on the aging of your skin, and relieving your tension. High tension levels can cause terrible skin breakouts, so try adding in a few yoga sessions to your weekly work outs.

Low Calorie dieting is a good way to lose weight but you can also make your diet beneficial to your body in other ways. Eating foods that are healthier and higher in vitamins can help improve your skin by making it smoother; capable of healing faster, harder to bruise, and can even improve some chronic skin conditions.

Nutrition and Weight Loss Diet Plan

Dr Oksana Aron will guide you to healthy weight loss with her nutritionally sound low calorie diet program, can direct you to lose the weight you want to lose every week. Call WeightLossNYC.com today at 718-491-5525 for more information or to schedule your first appointment with Dr Aron.

Call WeightLossNYC™ today at 718-491-5525

Related reading: 8 Diet and Exercise Mistakes That Age You, Prevention, 2012.

Apr 4, 2012

3 Great Reasons to Eat More Beans




Eat your legumes!


Yes, beans really are a miracle food of sorts. Packed with fiber and a high water content, they can also help you stay nice and trim. Here are some great reasons why you should make beans a staple in your diet.

Beans are satisfying

Because they contain a lot of fiber and water, they help you feel full and satisfied -- in a good way. The benefit: You eat less food and snack less, which can help you lose weight as you consume less overall calories. Fill up on healthy foods like beans instead of high-calorie foods with no health benefits!

Stay or get thin

Because you stay fuller longer and eat less, that means you'll be thinner, have less weight around the waist and weigh on average 7 pounds lighter than those who do not regularly consume beans, according to a recent study.

Other health benefits

With a slimmer waistline, you'll also have a decreased chance of diabetes and heart disease. The antioxidants present in beans (1/3 of your daily intake) can also help keep the free radicals at bay and provide some protection against cancer, Parkinson's and Alzheimer's.

Tip: If you buy canned beans, find a low- or no-salt version.

Source: fitsugar.com

Dec 23, 2011

Emotional Eating and Weight Gain



The days are getting shorter and the holidays will soon be far behind us. During the winter months, many people turn to food for comfort and wind up gaining weight. Are you an emotional eater? Find the reasons behind emotional eating and learn how to avoid the weight gain that comes with it.

What is emotional eating?
Eating impulsively when in emotional distress

Why we emotional eat
To deal with and distract yourself from negative emotions such as fear, stress, anger, sadness and loneliness

What it does

It can cause you to gain weight because you may eat too fast when emotional or you eat too much because you are distracted by the negative emotions. It can also cause you to feel even worse over the resulting weight loss, which can trigger an ugly cycle of overeating and feeling bad.

How to get help
-Learn effective ways to cope with your stress, be it everyday stress or a major stressful event in life.
-Find something to do when you get bored instead of reaching for food. Go for a walk, do a craft or clean the house.
-Eat a healthy diet and don't deprive or starve yourself into losing weight. It takes time, so don't stress yourself out about it!
-Get therapy if you find yourself unable to deal with the cause of your emotional eating.
-Make an appointment with Dr. Aron to address your emotional eating and get on a path to weight loss success.

Source: Mayo Clinic

Nov 22, 2011

Skip These Foods at Thanksgiving

Thanksgiving could be a minefield for anyone trying to maintain a healthy diet, but a few helpful tips can hold you back from a dieting mistake. These are some of the foods you should skip in lieu of healthier Thanksgiving offerings.

Stuffing
They call it stuffing for a reason. This is one of the fattiest items on the Thanksgiving spread, so be sure to steer clear of this one.

Dark Meat
If you dine on turkey, opt for the white meat, which can save you 50 calories and 4 grams of fat.

Canned Cranberry Sauce
Although cranberries are natural, the added sugars can throw your healthy meal offtrack. Surprisingly, turkey gravy is a slightly healthier choice at 30 calories and 1.5 grams of fat per 1/4-cup serving.

Dinner Rolls
These are easy to keep eating and never stop, and pile on the calories and carbs. If you must, try one roll and go very easy on the butter (like a thin spread, not a pat) or try a dab of olive oil instead.

Pumpkin Pie
Just say no! A slice of pumpkin pie can add as much as 316 calories and 14 grams of fat to your meal.

A good rule of thumb: make choices at Thanksgiving based on what foods are closest to their natural state.

Source: EatingWell.com

Read more weight loss tips here or call to make an appointment with Dr. Aron for your first appointment.

Nov 21, 2011

Americans Are Getting Fatter

Things are about to change and it's not for the better. By the year 2020, the majority of American adults will be overweight or obese and will suffer from serious health conditions such as diabetes or pre-diabetic conditions.

In 2020, the following are expected to happen:


  • 83 percent of men and 72 percent of women will be overweight or obese.
  • 77 percent of men and 53 percent of women will have dysglycemia (either diabetes or pre-diabetes).
The reality in America today is that 72 percent of men and 63 percent of women are overweight or obese and 62 percent of men and 43 percent of women have dysglycemia. Less than 5 percent of the population is actually considered to have ideal cardiovascular health.

Don't be one of these statistics. To make a change for the better, you can improve your cardiovascular health by eating a healthy diet, getting physical exercise and being physically active, as well as leading an overall healthy life and avoiding such activities as smoking.

Let Dr. Aron simplify the dieting aspect of your healthy new lifestyle and call to make an appointment today.

Source: ScienceDaily

Nov 14, 2011

Lose the Pregnancy Pounds Like Mariah Carey

Mariah Carey lost pregnancy weight

Mariah Carey looks amazing just a matter of months after having twins. Her fit figure just may have you wondering, How did she do it? Was it safe? What can I do to drop the weight that fast after having a baby?

Whether you just had a baby or just have some extra pounds to shed, you don’t need a celebrity trainer or a crash diet to get the same results. Work with Dr. Aron and you can safely and effectively lose and keep the weight off with her medical weight loss program.

  • Lose as many as 10 to 20 pounds a month
  • Receive comprehensive one-on-one treatment
  • Lose weight safely without surgery
  • Experience weight loss success

May 20, 2011

Dieting Bites

You Are What You Eat…

dieting sucks

Extreme Eating: Do you want some lard with that burger?
In some Chinese-American restaurants customers can choose a dish from column A and one from column B. These meals typically come with soup and an egg roll. The menu items below may lead customers to choose the road to heart attack, diabetes, stroke and/or obesity. They come with the proverbial over-sized salt shaker and a superabundance of fat.

While the U.S. Food and Drug Administration (FDA) has not yet set a date for implementation of a new law which will require restaurant chains with 20 or more outlets to disclose calorie counts to customers, many chains’ websites already contain jaw-dropping nutritional facts.

Applebee’s New England fish and chips, as an example, packs almost an entire day’s calories in one fatty over-salted meal:
Calories: 1910
Fat: 137 grams, 12 grams saturated
Sodium: 1350
In addition to the high caloric content, this meal contains the fat equivalent of ¾ cup of mayonnaise and more than half a day’s sodium requirement.

Calorie Guidelines

Federal nutrition guidelines readily available on most packaged foods consider a typical daily diet to contain 2000 or 2500 calories, the lower figure usually for women and children and the higher for men.
Federal guidelines also recommend that those on a 2000 calorie diet, consume:
  • less than 65 grams of fat a day and less than 20 grams of saturated fat
  • less than 2400 milligrams of sodium
Those typically needing 2500 calories a day need consume:
  • less than 80 grams of fat and less than 25 grams saturated fat
  • less than 2400 milligrams of sodium

Do you consider a tuna fish sandwich a typical light lunch? Think again when it comes to Quizno’s tuna melt sub. It weighs in with:
Calories: 1520
Saturated fat: 21 grams
Sodium: 2020 milligrams
A healthier option would be to share it with a friend (or two) and have an apple for dessert if half a sub isn’t satisfying. Ordering a plain tuna sandwich on sliced bread without the cheese would also greatly reduce calorie, fat and sodium content.

Another head spinner is Outback Steakhouse’s full rack of baby back ribs served with Aussie fries:
Calories: 1956
Fat: 133 grams, 56 grams saturated
Sodium: 2741 milligrams

The total fat is comparable to eating nearly a stick and a half of butter!

Sadly these examples are not isolated instances. Restaurants have found salt and fat to be inexpensive ways to make food tastier. Diners keep returning for more.

In the search for new and different enticements, the food industry seems to make many dishes and foods more fattening over time. Fried chicken morphs into KFC’s Double Down sandwich by adding two slices of bacon and two slices of cheese. Creative chefs roll chocolate covered pretzels in M&M’s, nuts and toffee chips, adding calories and fat. Cheesecake becomes gluttonous with the addition of Reese’s peanut butter cups, fudge cake and caramel as in the Cheesecake Factory’s Reese’s peanut butter cheese cake.

Start Losing Weight, Today

woman at self looking in mirror
Choose your indulgences carefully and sparingly. Check restaurants’ websites ahead of time to select healthier options. Limit portions consumed. And find yourself en route to a healthier, slimmer you.

Sources:
Nutrition Chart, What's Cooking America
"Restaurants put obesity on the menu," Washington Post, 10.21.10, p.E1.


Call Weight Loss NYC now @ 718-491-5525

Apr 1, 2011

Eat More Food Without Labels ... Especially Plants

Don't Judge a Box by its Cover

Nutritional labels on prepared foods are meant to guide consumers in making healthy choices. What has evolved in recent years are scores of empty and misleading claims requiring time and perhaps a college degree to decipher which foods really are “good for you.”

Common misleading food labeling includes empty claims that imply health benefits which have no backing. Among these are “Made with natural flavor,” “Doctor recommended,” and “Made with natural goodness.”

Some claims are accurate but don't give the consumer additional information such as pasta packages labeled “no cholesterol” — Plain pasta does not contain cholesterol! More misleading are labels such as on Edy's Dibs Bite Sized Snacks. They boast “0 grams of trans fat!” giving the impression that these chocolate covered morsels of ice cream are heart healthy when in fact a serving contains 16 grams of saturated fat. The Center for Science in the Public Interest recommends that the US Food and Drug Administration (FDA) prohibit companies from boasting of “0 grams trans fat” on products with more than one gram of saturated food per serving.

Don't Believe the Hype

Many labels for fruit-flavored items suggest that products offer the health benefits of fresh fruit when in reality, real fruit is found in small quantities if at all. Gerber Graduates Juice Treats-marketed for preschoolers- depict six different fruits on the package. The product actually contains grape juice concentrate and less than two percent raspberry and apple juice concentrate. The main ingredients are corn syrup and sugar, 17 grams worth, or about four teaspoons of refined sugars per serving.
obesity weight loss scale
One of the most widely used claims capitalizes on the food pyramid's recommendation that “at least half of recommended total grain intake should be whole grains.”[5] Bread, cereal, cracker and even cookie packages often feature their whole grain and high fiber content. Yet these products often have refined flour as the first ingredient and a minimal amount of whole grains. Furthermore, a number of products which claim to be good sources of fiber are peddling fiber not from traditional sources such as whole grains, beans, vegetables or fruit, but from “isolated fibers” made from chicory root or purified powders of polydextrose and other substances. Unlike traditional sources of fiber, isolated fibers have not been shown to lower blood sugar or cholesterol, two of the key benefits of eating fiber.[3].

Kellogg's Froot Loops cereal boxes tout “Good Source of FIBER & Made with WHOLE GRAIN.” (A green leaf adorns the ampersand further fostering the image of healthy food.) While Froot Loops boxes list whole grains among the first five ingredients, the first ingredient is sugar. Ditto for many cereals and cookies labeled “made with whole grains.“

While the Center for Science in the Public Interest continues to urge the FDA to crack down on false and misleading food labeling, consumers can take proactive steps towards better nutrition. Read labels discriminately. When faced with choices among products (such as different yogurts), compare the nutritional facts and choose products with less saturated and trans fats and sugar, fewer artificial ingredients, and more nutrients such as protein and vitamins.

Eat more foods without labels, the foods your great-grandparents would recognize. As food guru Michael Pollan says, “Eat food. Not too much. Mostly plants.”
– Healthcare Author, Sima Michaels Dembo

Reference:
  1. Center for the Science in the Public Interest, www.cspinet.org/new/200912291.html
  2. Niman, Nicolette Hahn “Defending 'Foodies': A Rancher Takes a Bite out of B.R. Myers,“ February 17, 2011, www.the atlantic.com/life/archive
  3. Parker-Pope, Tara, “Six Meaningless Claims on Food Labels,“ New York Times, January 28, 2010.
  4. Wikipedia, Nutritional Facts Label
  5. DietaryGuidelines.com

Jan 21, 2011

Burning off the Fat Takes More Than You Think

Fat Burner Foods?


fat burning foods
If you're like most people, you have no real idea how much effort it takes to whittle down those extra ounces—or pounds—of fat that you just took in with your last meal or snack. You may even be diligent about exercising it off right away by taking long walks after lunch at work, or jumping on the elliptical at the gym when you have had a greasy meal. But sometimes, it's still not enough—and you can still gain weight. Here's how to make sure you don't gain more pounds or bite off more than you can burn up.

Know What You're Eating

Don't approach food blindly. Read the nutrition labels and find out how many calories, fats and sugars it contains, and portion your meals accordingly.

Go Hi-Tech

New technology such as apps will pull you out of the dark when it comes to eating the right foods and learning what to avoid. There are calorie calculators and weight loss apps available to help you, so you have no excuse for not eating right!

Learn More About Food

The more educated you are about food, the more responsible your diet choices. Read up on the health benefits of various fruits, vegetables and nuts, and incorporate them in your diet. You can also find healthy weight loss recipes online from a variety of resources.

Lose Weight Fast

If you still struggle with a healthy weight loss diet plan, make an appointment with Dr. Aron and come up with a plan together.

Find out what it really takes to burn off the fat:

One portion of Tesco lasagne (560 cal): 45 minutes of spinning

One slice of Domino's pepperoni pizza (198 cal): 45 minutes of swimming

Morrisons' chocolate-chip muffin (476 cal): 58 minutes of climbing

Packet of Walkers cheese and onion crisps (184 cal): 35 minutes of frisbee

Subway tuna wrap (310 cal): 1 hour and 10 minutes of body pump

Bacon sandwich on white bread (430 cal): 58 minutes of football

Coffee Republic ham and cheese toastie (436 cal): 1 hour and 30 minutes of netball

Granny Smith apple (62 cal): 15 minutes of weightlifting

M&S hot cross bun (159 cal): 20 minutes of skipping

Mars bar (280 cal): 50 minutes of aqua aerobics
Source: Guardian News

Nov 30, 2010

Building in a Workout to Boost Your Success!

Weight Loss Success

weight loss success

We all hear about working out, but how can we make it work in — into our lives?

Make it Manageable

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 accomplishable

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.

Nov 9, 2010

Exercise Alone Isn't Enough to Lose Weight


Exercising a few days a week does not guarantee weight loss, says the latest research. What sounds like frustrating news to those who are trying to lose weight -- and lose weight fast -- can actually help you.

What Exercise Can and Can't Do

The findings from The Mayo Clinic don't exactly tell you to stop sweating it out at the gym. They show that the exercise regimen in and of itself isn't as effective in losing weight as when it's combined with weight loss dietary changes.

"In theory, of course, it's possible that you can burn more calories than you eat," says Dr Susan Jebb, head of nutrition and health research at the Medical Research Council, and one of the government's go-to academics for advice on nutrition. "But you have to do an awful lot more exercise than most people realise. To burn off an extra 500 calories is typically an extra two hours of cycling. And that's about two doughnuts."


Next time you reach for that jelly doughnut, or chocolate cake, or extra large order of fries, think about how much time in the gym you will have to put in to shave off the fat.

One thing you need to look out for, though, is "compensation," or thinking you can give yourself permission to eat something bad because you had exercised. This can result in gaining back what weight you had lost.

The good news? You don't have to be in marathon-running shape to lose weight. In fact, the new research says that an intense workout at the gym can be less effective than gentle exercise. How so? Because moderate exercise, like walking, can help burn calories without a caloric compensation effect.

Source: Guardian News

Oct 5, 2010

Lose Weight, One Step at a Time

Walk This Way

Medicine and Science in Sports and Exercise research has shown Americans walking less than other nations studied with lower obesity rates. Their conclusions suggest we try to increase our walking in our daily routines, as USA today has prepared some handy tips.
Fewer than 5,000 steps a day is considered sedentary;
5,000 to 7,499, low active; 7,500 to 9,999, somewhat active;
10,000 or more active

2,000 steps is a mile

walking weight lossTheir suggestions are in addition to decreasing caloric intake, to add 3 to 4 thousand steps per day. Excerpts from their chart include:
  • Taking a good 20 minute walk at lunchtime can account for 2,000 steps per day
  • Four laps around a sports track is one mile, or 2,000 steps.
  • At work, consider walking to people near you to communicate, over email or phone. Small distances over the day can add up!
  • Take 100 step walk breaks during the day; Try taking longer walks in your routine including longer route to restroom, and extended walking before shopping at a mall.

Sep 23, 2010

Sugar-coating High Fructose Corn Syrup


Savvy consumers have increasingly become aware of what's in the foods they eat, including the health risks of high fructose corn syrup (HFCS). Food makers have caught onto this and now want to change the name of HFCS to simply "corn sugar" so consumers don't perceive it negatively. But is that strategic move in the best interest of the shopper trying to buy healthy foods?

HFCS is found in sodas, candy and many processed foods. A combination of fructose and glucose, it's used as a sweetener and preservative. It's also been blamed for being a major cause of the obesity (which also puts you at risk of type 2 diabetes, high blood pressure and coronary artery disease) epidemic in the United States.

Doctors advise against all types of sugar -- HFCS, sucrose, fructose and glucose -- which have the ability to make you gain weight. They are all believed to be equally harmful when absorbed into the bloodstream. Some lab rats in studies have shown to gain more weight with HFCS compared to other sugars, but sometimes they did not.

Limiting your intake of all kinds of sugar and sweeteners is recommended to avoid unnecessary weight gain. Read those nutrition labels and look out for sugar content. And soon enough, you may have to look out for one more -- corn sugar.

Sources: NYTimes.com, MayoClinic.com

Aug 10, 2010

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Jul 29, 2010

Healthy Foods that Fill You Up

legumes and fresh produce

Get a Leg Up on Legumes

Foods that are high in fiber and protein will keep you full longer because they take longer to digest. The meat and bean group has the most protein; it includes meat, fish, poultry, eggs, beans, and legumes. Beans and legumes are high in fiber as well, as are whole grains, and fruit and vegetables eaten with their seeds and peels. Vegetables are very filling and very low in calories too.[1]

Dieting Tip: Make a Sensible Start

Planning your daily caloric intake to achieve your target goal takes skill and practice; Making your menu of favorites and alternates for each meal is a helpful diet practice too. You can always switch things around to keep it fresh not boring, but ultimately your motivation is to find healthy nutritious meals you enjoy to eat, not to deprive or punish yourself daily!

Process This: Eat Fresh or Frozen

Americans eat 31% more packaged food than fresh food ... A sizeable portion is … read-to-eat-meals like frozen pizzas and microwave dinners, and salty or sweet snack foods.[2]

Choosy Dieters, Choose This..

Choosing foods with least amount of processing and processed ingredients gives you far more control over the quality as well as the quantity of food. Remember you never need to eat any portion of ANY meal that's before you. Knowing the right amount to eat is as much as having the right foods in front of you to enjoy.

[1]Source Hartley
[2]New York Times