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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.

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Vegetarian Treat

Author: Oksana Aron, MD Source: Weight Loss NYC Jul 17, 2020

Tasty Tofu Marinade

Tofu is vegetarian soy protein.

Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time

Ingredients

16 ounces block firm, extra firm, tofu, fresh or frozen/thawed

Asian Marinade

2 T reduced sodium soy sauce

2 T rice vinegar (or balsamic or cider)

1 T honey or brown sugar

1 T vegetable or sesame oil

Lime Marinade

1/3 C Reduced sodium soy sauce

1/3 C lime juice

1 T vegetable or sesame oil

Instructions

  • Prep
    1. Press water out of the tofu (see below)
    2. Cut tofu into desired shape: Triangles, cubes, slices or sticks.
    3. Mix marinade of your choice into a bowl, and add the tofu shapes.
    4. Marinate tofu for at least 30 minutes.
    5. Prepare a baking sheet with foil for baking.
  • Cook
    1. Preheat oven to 350 degrees.
    2. Drain the marinated tofu and place onto the baking sheet.
    3. Bake until tofu is firm and lightly browned, about 30 minutes.
    4. Turn pieces once during baking.
    5. Enjoy!

This low fat, vegetarian dish yields about 2-3 cups. Refrigerate any leftovers within 2 hours.

Nutrition facts: 100 calories per 3 oz, 6 g fat (0 saturated/trans)

How to Press Tofu

Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well — use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.

Steps

To press fresh medium to super-firm tofu, apply gentle, steady pressure.

  1. Place tofu between layers of folded paper towels or clean dish towels on a plate.
  2. Cover with another flat plate to help distribute the weight.
  3. Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
  4. Let the tofu sit for 30 minutes or longer. Replace towels if needed.
  5. Cut the tofu into desired pieces and use or freeze.

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The Truth about Hidden Sugar in your Diet #health #weightloss #nyc

Author: Oksana Aron, MD Source: Weight Loss NYC Dec 8, 2014

The Not-So-Sweet Side of Sugar

We all know that sugar isn’t good for our health, waistline or teeth. But what we don't know about it—including where it’s coming from—can be even more important. Additionally, many contain genetically modified sugars (GMO) and are often unlabelled as such, yielding further obscurity.

Consuming sugary drinks such as sodas and fruit drinks were once thought to be the main source of sugar in our diet, but the latest from the U.S. CDC shows that Americans are getting their sugar mainly from their food, not drinks.

Without knowing this fact, many people may be unwittingly be consuming a lot more sugar than they think and are scratching their heads as to why they can’t lose those last few pounds.

Here’s how sugar sneaks into your diet and how to prevent it.

Where’s the sugar?

A whopping 70 percent of added sugars in the American diet comes from processed foods such as:

  • Breads
  • Jellies and Jams
  • Cakes
  • Ice Cream

Where else is there sugar?

Some Less obvious sources of sugar in popular foods include:

  • Tomato Sauces
  • Salad Dressings
  • Condiments
  • Cereals
  • Multigrain Crackers

What’s the Health Risk?

Excess sugar can not only lead to weight gain, but you also have other health concerns to worry about. People who drink 1 to 2 cans of soda a day can increase their risk for Type 2 diabetes by 26%. Additionally, daily sugary drinks can also increase your risk of heart attack, death from heart attack and heart disease.

—Oksana Aron,M.D.
Bariatric Physician
WeightLossNYC.com

Healthy Tip

When checking the ingredients list on food packaging, make sure that sugar or its other names (such as high-fructose corn syrup HFCS or corn syrup, etc.) isn’t one of the first few ingredients. That way you’ll know that the food isn’t mostly sugar.

Medical Weight Loss Consultation

Lose the weight to reveal a healthier body. Stay motivated and keep the weight off with a healthy weight loss plan. Call 718-491-5525 to schedule your consultation with Oksana Aron, M.D., Bariatric Physician at WeightLossNYC™.

Sources: New York Times Well, Harvard School of Public Health, image phanlop88 of FreeDigitalPhotos

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New Expanded Weight Loss Office Hours, Schedule Appointment Online Today

Author: Oksana Aron, MD Source: Weight Loss NYC Nov 15, 2013

Weight Loss NYC Diet Program Hours

Click to schedule your weight loss consultation

weightlossnyc storefront New Office Hours make it easier for you to come in before or after work, whether you're here in Brooklyn or traveling from Manhattan, Bronx, Staten Island or beyond.

Follow Dr. Aron on twitter @weightlossnyc or interact with us online for more weight loss tips, motivation and health care news.



WeightLossNYC on Google+ +WeightLossNYC


Thanksgiving Weight Loss Motivation & Support

We're here during the holiday weekend to keep you strong in reaching your healthy weight goals.

Dr. Aron's Thanksgiving 2013 Guide [Read…]

Dr. Aron has compiled a variety of support articles from her popular weight loss blog to get you orientated and motivated during the long holiday weekend. Keep it cool and have a wonderful time. Just don't lose your head — here's how… Read on

Office Directions and Transit

Call for your first appointment

See how Dr. Aron's expertise can help you achieve where other weight loss programs could not succeed. Call WeightLossNYC® today 718-491-5525

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10 ways you Eat for the Wrong Reasons

Author: Oksana Aron, MD Source: Weight Loss NYC Aug 1, 2013

Weight Loss Motivation is in your hands

Dr. Aron counsels her patients to be aware of ways they may be tempted to eat when actual hunger or mealtime isn’t the way.

Some of her popular weight loss tips including drinking water to see if you’ really hungry. “Thirst often masks itself as hunger,‘ remarks Dr. Aron.

“Drink water to see if you’re really hungry.
Thirst often masks itself as hunger.”
Oksana Aron, M.D.

Check Yourself: Overeating Traps and Pitfalls

Some of the subliminal ways you may find yourself nibbling when you naught:

  • Coping mechanism
  • Boredom
  • Other People Are Eating
  • Food is There
  • A Special Occasion or celebration
  • You’re Tired
  • Because the Clock Says So
  • Free or inexpensive snacks/meals
  • You Can't Say No to Food Pushers
  • You Suffer from Clean Plate Syndrome

Doctor Supervised Weight Loss Program

Whether you’re looking to overcome a lifetime of obesity or to focus on losing post-baby weight gain, wedding weight loss, or other health or lifestyle syndromes, give WeightLossNYC™ a call and see how you can achieve your weight loss goals today:

Call 718-491-5525

Weight Loss NYC Patient Testimonial

Antoinette tells you what she loves about and her .


Call now 718-491-5525

WeightLossNYC™,

List adapted from yahoo news

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6 Simple Weight Loss Secrets Revealed

Author: Oksana Aron, MD Source: Weight Loss NYC Mar 18, 2013

healthy protein breakfast

Start losing weight today

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 losstips 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.

  1. Rest up.

    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.

  2. 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.

  3. 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.

  4. Think small.

    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.

  5. 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.

  6. 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 lbs. in a month, possibly more?

Dr. Aron is here to help: Get your own structured medical diet plan that will get you in shape for spring. Call 718-491-5525 today for your first appointment.

Sources: colorado.edu; everydayhealth.com; health.yahoo.net, Image courtesy of rakratchada torsap and FreeDigitalPhotos.net/small>

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5 reasons to cut back (or cut out) red meat

Author: Oksana Aron, MD Source: Weight Loss NYC Jan 26, 2013
Are you in the red?

Burgers. Bacon. Cold cuts. Hot dogs. What do these foods all have in common?

Plenty.

They're all red meats, for starters. They're also fattening--and they come with health risks. Below are some important facts that will make you want to cut back on red meat if you're serious about losing weight (and if you're concerned about how it relates to your life span and quality of life).

What is red meat?

In case you're wondering, red meat includes beef, pork and lamb, and recent research shows that eating red meat means you have a higher risk of early death.

Red meat health risks

It's not just your life span that's affected. There are many serious health problems that can occur from regularly eating red meats such as the following:


  • Saturated fat and cholesterol found in red meat are linked to coronary heart disease.



  • Eating processed meats such as bacon, sausage or hot dogs once a day can double your risk of Type 2 diabetes.



  • Heme iron, which is found in red meat, is associated with heart attacks and fatal heart disease.



  • Red meat may increase your risk of colorectal and other types of cancer.


By eliminating or limiting red meat in your diet, you make an important health decision that can almost instantly benefit you. Think of some healthy red meat substitutes--such as lean turkey or grilled mushroom--that satisfy your cravings, but don't present a major health risk.

Get started today on eating and thinking in a healthier way. Make your first appointment today with Dr. Aron at WeightLossNYC if you want to see results and start losing weight. Give us a call at 718-491-5525 and we'll be more than happy to help.

Sources: EverydayHealth.com; latimes.com


Image courtesy of bplanet / FreeDigitalPhotos.net

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

Author: Oksana Aron, MD Source: Weight Loss NYC Nov 19, 2012

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.

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3 Great Tips to Fight Cravings, Lose Weight

Author: Oksana Aron, MD Source: Weight Loss NYC Nov 2, 2012

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

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What’s High Protein Dieting?

Author: Oksana Aron, MD Source: Weight Loss NYC Jul 18, 2012

Fat and Skinny on High Protein Diets

Most people have heard of the term “high protein” diet, but what does it mean and how can it work for you? The goal of a high protein diet is to make sure the majority of calories that you’re eating come from protein packed foods vs. other foods in your daily diet. One of the main benefits of this type of diet is that it often means fewer carbohydrates, which even an amateur dieter will tell you is a big positive for losing those pounds.

So what’s with all the fuss over lowering the carbs in your diet? Well did you know that when carbohydrates are restricted that your body begins burning your own fat for fuel. Simply changing to high protein foods can help to not only curb your appetite a great deal, but it also transforms your body into your own personal fat burning machine.

balanced diet includes protein

Now that you’ve heard a few of the great benefits of eating high protein foods this summer, isn’t it time to start putting them into your daily diet? Here are some suggestions of protein packed foods:

  • Chicken
  • Fish
  • Egg whites
  • Soy Products (tofu)
  • Beans

One to One

Dr. Aron’s ideal ratio is one to one calories of proteins to carbs. A more balanced diet is essential for proper nutrition, as opposed to some dieting extremes that attempt to avoid all carbs and overload on meats.

Successful Weight Loss Plan

To learn more about Dr. Aron's successful weight loss diet plan, visit WeightLossNYC.com or call 718-491-5525 to learn more about the program. You can lose up to 10-20 lbs per month or more.

Call Dr. Aron today, 718-491-5525

source: webmd.com

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Eat Peppers to Lose Weight

Author: Oksana Aron, MD Source: Weight Loss NYC Feb 3, 2012

Hot (and Cool) News in Weight Loss Dieting

healthy fresh vegetables

If you like spicy food, you may like this latest bit of news: eating hot peppers has recently been found to help you suppress your appetite and lose weight.

It’s the capsaicin in particular, the heat-causing chemicals in a hot pepper, that researchers discovered to have a mild effect in helping people manage their weight. The study was published in the research journal, Chemical Senses:

“Adding a palatable level of spiciness might allow an average weight, middle-aged man to lose a little over a pound over 6.5 years. That’s not a pound a year- that’s a pound total over six and a half years. If the same man ingested it in pill form (so the dose could be higher), he might be able to lose just under six pounds over 8.5 years.”

One Small Step for Man

Perhaps the spiciness causes you to want to eat less to avoid stinging your tongue or getting a heartburn, but adding hot peppers to a meal, if you can handle them, can aid your weight loss progress.

Ring My Bell

Did you know? Bell peppers can help you lose weight, too. Both hot and sweet peppers increase the body’s heat production and oxygen consumption, which means you burn extra calories.

Bell peppers are a healthy addition to a well-balanced diet because they also have many nutritional benefits. They’re an excellent source of cartenoids, flavonoids, vitamin E and vitamin C (more so than oranges), and contain anti-inflammatory and antioxidant benefits. It also adds flavor and variety to any healthy, delicious meal. So, enjoy!

Giant Leap for Mankind

If you would like a weight loss program for you, contact Dr. Aron today. Lose up to 10 to 20 pounds in just one month. Call us at 718-491-5525

Sources: consumerreports.org; whfoods.com; health.howstuffworks.com; Image:nuttakit; FreeDigitalPhotos.net

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Why Fat-Free Isn't the Way to Be

Author: Oksana Aron, MD Source: Weight Loss NYC Nov 29, 2011
"Fat-free" products aren't what they're cracked up to be. They can actually cause more harm than good, and knowing the difference between low-fat and fat-free is essential if you want to lose weight.

"Fat-free foods" have to contain less than 0.5 grams of fat, while low-fat foods must contain 3 grams or less, "reduced-fat" products must have at least 25 percent less fat and "light" foods must have either 1/3 fewer calories or 50 percent lessfat, per the USDA.

With fat-free foods, manufacturers often have to add extra sugar, flour, salt and thickeners to give them more flavor, which also adds more calories and can make you gain weight.

What matters, however, is whether you are ingesting good fat vs. bad fat, and that the amount of fat in your overall diet is less than 30 percent. "Good" fat is heart healthy and includes monounsaturated and polyunsaturated fats, and can keep you at a healthier weight. So can eating less saturated fat, trans fat and cholesterol.

Start losing weight today. Call now for your first appointment.

Source: WebMD.com

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Dieting Bites

Author: Oksana Aron, MD Source: Weight Loss NYC May 20, 2011

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

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Burning off the Fat Takes More Than You Think

Author: Oksana Aron, MD Source: Weight Loss NYC Jan 21, 2011

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

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