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Dr Oksana Aron Medical Weight Loss Blog

Weight Loss Motivation. Weight Loss Results.

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.

Call now — 718-491-5525 or visit WeightLossNYC.com

Dr Aron Medical Weight Loss Center

7032 4th Avenue, Brooklyn NY 11209, Directions to office

3 benefits of light exercise that help weight loss

Author: Oksana Aron, MD Source: Weight Loss NYC Apr 14, 2023

No more excuses

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:

  1. 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.
  2. 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.
  3. 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.

Source: nytimes.com

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Dr Aron Medical Weight Loss Office Hours, Schedule Appointment Online Today

Author: Oksana Aron, MD Source: Weight Loss NYC Apr 11, 2023

Weight Loss NYC Diet Program Hours

View hours and schedule your weight loss consultation

Dr Oksana Aron Medical Weight Loss Center

weightlossnyc storefrontNew 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.

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Weight Loss Motivation & Support

We’re here to keep you strong in reaching your healthy weight goals.

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

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What are your #Healthy #Habits

Author: Oksana Aron, MD Source: Weight Loss NYC Feb 22, 2022

Healthy Habits for You

It’s a great starter — talking about habits — good habits, and ones to go on. Reese had it right recently to post a short list of ones she seeks to maintain.

Dr. Aron also suggests you make your own list of motivations to give you self-guidance. What are some simple principles you strive to live by?

reese witherspoon
Reese recently shared some healthy habits she aspires
“Let’s talk about habits! Are there any that have improved your daily life? Here are some I’m working towards:
  1. Start the day with a big glass of water.
  2. Get 10 minutes of outdoor light…
  3. Spend 30-60 mins reading without distraction everyday.
  4. In bed by 10pm. *no late night TV binges. Try to get 8 hours of rest!”

Fast Facts

It’s a real game changer to drink water before coffee in the morning. It’s more than just another cup of water it’s a real hydration tip — your body hasn’t had any water until the night before.

After that? Well just keep drinking water all day, right?

10 minutes of [morning] light … we sure hope you’re getting much more than that, especially in winter.

Reading and Rest; well we’ve blogged often about getting enough sleep so you know we’re good with that one.

Next Steps

If you are looking to lose weight and having trouble on your own or with other methods, check out Dr. Oksana Aron and her Medical Weight Loss Program at WeightLossNYC.com

Get the real deal on how to lose weight quickly with physician supervision. Schedule your initial consultation now.

Sources: instagram @reesewitherspoon, flickr @GabboT, creative commons license CC BY-SA 2.0, image cropped blurred and text added

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Fitness Forever

Author: Oksana Aron, MD Source: Weight Loss NYC May 14, 2021

Physical Activity is important

No matter your health and physical abilities, you can gain a lot by staying active. Physical activity can help you maintain your independence and continue to do everything you want to do. — National Institutes of Health (NIH)
fitness is fun
Classroom poll: our kids love pushups!

Coming up

We have long advocated daily activity, and warned of the dangers of a sedentary lifestyle, and will always continue to offer motivation — In the coming weeks we will be launching a series of fitness blog posts to help you get started where you may have stumbled before.

Why Is Physical Activity Important?

Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. [S]tudies show that taking it easy is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. — NIH

Choose activities you enjoy

Fitness helps with emotional being too; find activities you enjoy, to make fitness fun and not a chore. Choose activities you like and want to do, not what you feel you have to do.

Some exercise ideas to help you lift your mood:

  • Walking and Bicycling Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.
  • Yoga is a mind and body practice combining physical postures, breathing exercises, and relaxation; or Tai Chi moving meditation involves shifting the body slowly, gently, and precisely, while breathing deeply.

Choose activities you enjoy:

As the adage goes, the best fitness routine is the one you do !

How about:

  • Dancing
  • Gardening
  • Tennis
  • Kicking a soccer ball with your kids
Sources : Teacher pre-K poll photo; National Institutes of Health citations.

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How to motivate yourself into daily fitness

Author: Oksana Aron, MD Source: Weight Loss NYC Feb 9, 2021

Simple steps to start

You’ve got enough in your life, how can you fit fitness into that too? —Oksana Aron, M.D.

pretty woman

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.

Even make up some silly rules like:

  • Stand up for instagram — only read social media on your phone while standing!
  • 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

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Simple Ways to Stay Slim, not Sedentary, at home

Author: Oksana Aron, MD Source: Weight Loss NYC Jan 30, 2021
yellow flowers

Healthy Habits at Home

A common complaint these days is staying home has only made maintaining or even achieving weight loss success a greater challenge than ever before. Whether its reduced social engagement or remote work that's kept you more bound for cabin-fever, we've got your back with a few simple tips to stay slim while home.

  • Activity

    Perhaps the most obvious and least achieved, yet you can surely spend just half an hour daily following your favorite youtube fitness type online, be it eXercise, Yoga, Zumba or another other alpha fitness. Best to schedule the same time each day, or at least a regular interval each day that you can guarantee yourself to be there and aware. Better still if you've got a friend or family member at home willing to keep you on track and join in the fitness fun.

  • Hydrate

    Before you reach for that morning joe, get some water into your system. Consider you've been fasting all night and likewise needing to rehydrate too. You may even find your caffeine urges will temper once you've had some morning water, before, during and after a workout too.

  • Sleep

    We've blogged a few times on this, the easiest weight loss tip ever. Your body needs to recharge and provide all the regenerative benefits that go along with a solid night's sleep. No surprise that fitting fitness into your life will help you sleep better at night too. Being too sedentary robs you of all the natural rhythms of life you need for balance.

  • Nutrition

    Eating proper meals at mealtimes is the best way to keep energy high and hunger cravings low. Now that you're at home, guess what -- you're always steps away from preparing your own healthy meals instead of so many tempting and unhealthy ways from your on the go ways.

    Keep tabs on yourself though, by avoiding temptation to graze around the kitchen when home.

  • More to go on

    Consider breaking out of the habit of staying in house clothes all day too. Get up on a regular schedule and gear up and groom for a real day ahead. Having a steady routine is fundamental for all things mental and physical too. You can do this! and you may pick up some great lifetime habits along the way.

    Learn more

    Visit WeightLossNYC.com to learn more about ways to lose weight and how Oksana Aron, M.D. can help you achieve weight loss success where other methods may have failed you.

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How to Squash those Holiday Cravings

Author: Oksana Aron, MD Source: Weight Loss NYC Nov 25, 2019

Butternut Squash Healthy meals are easy

eat healthy vegetables

Filling up on veggies is a top rule for anyone wanting to eat healthier, yet that doesn't have to sound boring. Check your favorite produce store for winter squashes, including the amusing shaped butternut squash. Like its cousin the sweet potato, it's often overlooked as a starch, yet the orange interior reflects it is rich in beta carotene, which converts to vitamin A in your body.

One cup of Butternut Squash (cubed and cooked) yields 127% of the US RDA for Vitamin A, with 80 calories, 4g sugar, 21g of carbs. Far more favorable than mashed potatoes with (or without) gravy! Factor in the 7g of fiber and you're on your way to RDA daily mark of 25-30g fiber per day.

Beta carotene, as one of the team members of antioxidants, on its own offers many nutritional benefits. Butternut Squash also has ample potassium (more than the benchmark banana) plus 30% of your daily RDA of Calcium. Other minerals at hand include Iron and Niacin, along with Vitamin E.

Winter Wondering

Other winter squashes you can try - (measuring nutrients to the one cubed cooked cup)

  • Acorn Squash has more fiber and potassium, though less vitamin A than Butternut. 9 grams fiber per cubed cooked cup, potassium (896 mg).
  • Pumpkin Squash has both alpha and beta carotene. Alpha carotene also converts vitamin A in the body; Pumpkin Squash has twice as much of alpha than Butternut.
  • Spaghetti Squash is yellow and can even be used as an alternative to spaghetti. Lower in calories and carbohydrates than the other squashes mentioned here, but also lower in fiber. As a pasta substitute though, you'll consumer only 42 healhty veggie calories not pasta carb 200 calories.
Feeling Preppy

Summing it up with preparation, all of these can simply be sliced and roasted, with familiar spices like cinnamon and nutmeg, or clove or allspice. For easier prep you can often buy these pre-cut in stores, though caution on canned variants due to added sugars. You can even puree squashes to make satisfying soups and sauces too. Some folks even suggest smoothies, accompaniments such as apple, nut butter and soy or almond milk.

Hungry for More

Learn more healthy dieting and meal structures from Dr Oksana Aron at WeightLossNYC.com

Sources: Consumer Reports, Pexels

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She lost 60 lbs before her 60th birthday

Author: Oksana Aron, MD Source: Weight Loss NYC Jul 2, 2019

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

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What Type of Diet is Right for You? Mediterranean? Ketogenic? Vegan?

Author: Oksana Aron, MD Source: Weight Loss NYC Oct 13, 2018
Green Vegetable

Fact not Fad

There is no shortage of diet names to confuse us all. We want to be healthy and want to go beyond just a gimmick or trend. Dr Aron surely knows fact from fad, she prescribes diets to all her patients. So here are some simple facts about what makes a diet healthy, and why it should matter to you.

“Diet is the single most significant risk factor for disability and premature death.” — American Family Physician

Well … That seems like a pretty good reason to care about your diet.

be happy and healthy


Diet Characteristics

Across the board evaluation of clinically viable food plans favor higher percentage of vegetables, limiting sugars, and replacing processed grains with whole grain sources. Important to note is that juices are not considered a proper replacement for real fruits and vegetables due to their higher glycemic index and loss of healthy fiber in processing. Likewise, potatoes fall into the carb camp not as veggies.

Making the proper substitutions can be challenging yet the clinical outcomes are meaningful in that your diet can push back on risk factors for cardio-vascular diseases, high blood pressure, obesity, and of course, diabetes.


healthy lifestyle choices


What to do next

Fundamentally, maintaining proper nutrition is key, via proper balanced diet and appropriate food choices. Dr Aron can advise you of any items you are not sure if suitable for your weight loss progress as well as for your life.

Visit her medical practice at WeightLossNYC.com to learn more.






Sources: American Family Physician; Twitter author jokes

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Weight Loss #attitude yields Weight Loss #Success

Author: Oksana Aron, MD Source: Weight Loss NYC Dec 5, 2016

She lost 45 pounds and is on track to keep losing more

weight loss joggerWeight Loss Success

Keeping an eye on the target, she has been on her mark to reach her goal weight, having lost 45 pounds in 5 months and steadily moving ahead to the next level in her weight loss program. Motivation truly comes from within, make a mark inside yourself that you can do this and work hard to do it. It is ok to have your doubts — being realistic is important to maintaining proper perspective.

Conversely being too idealistic works against you — it is ok to dream but if you are pessimistic it works against your motivating force.

The Power of Attitude

Another rah for positive thinking: Having the right attitude can really affect you reaching your weight loss goals. A year-long study of obese patients evaluated their expectations and fantasy regarding their weight loss program. The study found these two aspects to affect success in opposite ways:

“… expectation and fantasy [differ … predicting] weight change in opposite directions. Optimistic expectations but negative fantasies favored weight loss. Subjects who displayed pessimistic expectations combined with positive fantasies had the poorest treatment outcome. Finally, expectation but not fantasy predicted program attendance.

How to Lose Weight Fast

Focus on the reasons and motivating factors that drive you to want to lose weight. Dr Aron and the team at WeightLossNYC™ can guide you to getting motivated and staying on track to lose weight in their comprehensive medical weight loss program.

Based on clinically proven guidelines, the weight loss programs offered by Dr Aron are the real medical treatment for obese and overweight patients. Call today at 718-491-5525 or visit WeightLossNYC.com

“Expectation, fantasy, and weight loss: Is the impact of positive thinking always positive?”, Cognitive Therapy and Research

Oettingen, G. & Wadden, T.A. Cogn Ther Res (1991) 15: 167. doi:10.1007/BF01173206

Additional Notes on Medical Weight Loss Success
  1. Bandura, A. (1986). Social foundation of thought and action. Englewood Cliffs, NJ: Prentice-Hall.
  2. Bennett, G. A. (1986). Cognition rehearsal in the treatment of obesity: A comparison against cue avoidance and social pressure. Addictive Behaviors, 11 225–237.
  3. Bernier, M., & Avard, J. (1986). Self-efficacy, outcome, and attrition in a weight-reduction program. Cognitive Therapy and Research, 10 319–338.
  4. Brown, J. D. (1986). Evaluations of self and others: Self-enhancement biases in social judgments. Social Cognition, 4 353–376.
  5. Brownell, K. D. (1989). The LEARN program for weight control. Dallas, TX: Brownell and Hager.
  6. Cohen, J., & Cohen, P. (1983). Applied multiple regression/correlation analysis for the behavioral sciences. Hillsdale, NJ: Erlbaum.
  7. Collins, R. L., Rothblum, E. D., & Wilson, G. T. (1986). The comparative efficacy of cognitive and behavioral approaches to the treatment of obesity. Cognitive Therapy and Research, 10299–317.
  8. Edell, B. H., Edington, S., Herd, B., O'Brien, R. M., & Witkin, G. (1987). Self-efficacy and self-motivation as predictors of weight loss. Addictive Behaviors, 12 63–66.
  9. Forster, J. L., & Jeffrey, R. W. (1986). Gender differences related to weight history, eating patterns, efficacy expectations, self-esteem, and weight loss among participants in a weight reduction program. Addictive Behaviors, 11 141–147.
  10. Glynn, S. M., & Ruderman, A. J. (1986). The development and validation of the eating self-efficacy scale. Cognitive Therapy and Research, 10 403–420.
  11. Johnson, J. E., Lauver, D. R., & Nail, L. M. (1989). Process of coping with radiation therapy. Journal of Consulting and Clinical Psychology, 57 358–364.
  12. Langer, E. J. (1975). The illusion of control. Journal of Personality and Social Psychology, 32311–328.
  13. Lewinsohn, P. M., Mischel, W., Chaplin, W., & Barton, R. (1980). Social competence and depression: The role of illusory self-perceptions. Journal of Abnormal Psychology, 89 203–212.
  14. Marlatt, G. A., & Gordon, J. R. (Eds.) (1985). Relapse prevention: Maintenance strategies in the treatment of addictive behaviors. New York: Guilford Press.
  15. Perloff, L. S., & Fetzer, B. K. (1986). Self-other judgments and perceived vulnerability of victimization. Journal of Personality and Social Psychology, 50 502–510.
  16. Peterson, L. (1989). Coping by children undergoing stressful medical procedures: Some conceptual, methodological, and therapeutic issues. Journal of Consulting and Clinical Psychology, 57 380–387.
  17. Scheier, M. F., & Carver, C. S. (1987). Dispositional optimism and physical well-being: The influence of generalized outcome expectancies on health. Journal of Personality, 55 169–210.
  18. Suls, J., & Wan, C. K. (1989). Effects of sensory and procedural information on coping with stressful medical procedures and pain: A meta-analysis. Journal of Consulting and Clinical Psychology, 57 372–379.
  19. Taylor, S. E., & Brown, J. D. (1988). Illusion and well-being: A social psychological perspective on mental health. Psychological Bulletin, 103 193–210.
  20. Wadden, T. A., Foster, G. D., & Letizia, (1990). Long-term treatment of obesity with and without very-low-calorie diet. Manuscript submitted for publication.
  21. Wadden, T. A., & Flaxman, J. (1981). Hypnosis and weight loss: A preliminary study. International Journal of Consulting and Clinical Psychology, 29 162–173.
  22. Wadden, T. A., & Stunkard, A. J. (1986). Controlled trial of very low calorie diet, behavior therapy, and their combination in the treatment of obesity. Journal of Consulting and Clinical Psychology, 54 482–488.

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Dining Out Doesn't Have to Be Dangerous

Author: Oksana Aron, MD Source: Weight Loss NYC Jun 19, 2015

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

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Nutrition is Important: New York City Summer Program (PSA)

Author: Oksana Aron, MD Source: Weight Loss NYC

Nutrition is Important for your Child

Your child’s future depends on the choices you make today. NYC has announced their summer program for school age children to receive meals across all NYC boroughs.

We wanted to share this important announcement to all NYC families from New York Summer Food Program. Please refer to their website and details below for complete information about nutritional meals for NYC kids this summer, or contact your school’s parent coordinator.

Thank you,
Dr. Aron and Staff, WeightLossNYC.com

New York City Summer Food Program for Kids

Families can download the free app by searching “SchoolFood” in the app store. Families can also find locations by visiting schoolfoodnyc.org, texting “NYCMEALS” to 877-877, or via 311
NYC School Food App

From: Division of Family & Community Engagement
Subject: Summer Meals Start on June 27

Dear Parents:

We are excited to share with you news about our annual Summer Meals program for all New York City children. The Summer Meals program is crucial to ensuring that New York City children are well fed beyond the end of the instructional year.

Summer Meals provides free, healthy breakfast and lunch to all children—regardless of New York City residency—ages 18 and under at hundreds of locations around the City. Children do not need to register or show any kind of documentation or ID to enjoy a delicious meal.

This year’s Summer Meals program will launch on Saturday, June 27, one day after the last day of school for New York City students. Starting June 27, breakfast and lunch will be available at hundreds of public schools, community pool centers, NYCHA complexes, libraries, and other locations throughout the five boroughs and spread across neighborhoods. Additionally, there will be four mobile food trucks offering meals seven days a week throughout the summer at locations frequently visited by children and families.

We encourage you to share this multilingual flyer about our Summer Meals Program with your constituents. Schools were also encouraged to distribute this flyer, which provides information on the program, including our first-ever, free SchoolFood App (for both Apple & Android), an easy way for families to locate Summer Meals sites near them. Families can download the free app by searching “SchoolFood” in the app store. Families can also find locations by visiting schoolfoodnyc.org, texting “NYCMEALS” to 877-877, or via 311.

Thank you for partnering with us to make the Summer Meals program a resounding success for our children and families.

Best,
http://www.schoolfoodnyc.org/

This is a public service announcement from NYC, we are not responsible for the content or media presented. All rights reserved.

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Another Reason Why You Should Exercise

Author: Oksana Aron, MD Source: Weight Loss NYC Mar 27, 2015

You Can Do It… and you should

You already know that exercise is a necessary evil if you want to lose weight, but did you also know it can help your knee pain? If you carry extra weight on your frame, every pound can put more stress on your knee. We’ve spoken before on how exercise can do more than just help you lose weight.

woman with bended knee
Joint Fitness

Regular exercise: Just do it

Traditionally, glucosamine and chondroitin supplement have been used to relieve knee pain, but results were mixed upon further research. In fact, many joint pain sufferers didn’t experience much more relief than the placebo.

In a recent JAMA study, however, overweight and obese patients with knee osteoarthritis, who followed an intensive diet and exercise plan, reported less pain, improved mobility and better overall health. Losing weight—even just a few pounds—also showed it can help reduce knee pain.

All kinds of exercise, from walking and water aerobics to conditioning are proven ways to reduce pain and increase flexibility. Exercise is an easy way to instantly improve the way you feel, no drugs or supplements required.

‘KNEE TO KNOW’ BASIS

“Losing weight—even just a few pounds—also showed it can help reduce knee pain.”

Take Action, Feel Better

A healthy diet and regular exercise will help you lose weight and reduce pain. If you suffer from knee or joint pain or are simply inactive, get proactive. Even those who suffer from osteoarthritis feel better when they get regular exercise; if someone with arthritis can improve their health with a little exercise, you can too!

Take the first step by calling 718-491-5525 to make your first appointment with Dr. Aron at WeightLossNYC.com™ Start losing weight today and be on your way to a new you.

weightlossnyc fitness

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Ask the Doctor: Can your friends make you fat?

Author: Oksana Aron, MD Source: Weight Loss NYC May 3, 2014

You Are Who You Eat With

Friends can be very influential in the way we dress, speak and even eat. So does that mean who we hang around with can make us fat? Obese, even? Researchers decided to look into this to see if that was the case.

women eating snacks together
Friends influence our eating habits

What did researchers find?

Turns out that the people around us can affect what we eat and how much, according to findings from several studies published in The Journal of the Academy of Nutrition and Dietetics

I’ll Have What She’s Having

When people know that others in the group are eating low-calorie food, it makes them more likely to want to eat the same, the data said. The same went for high-calorie food. People also ate similar quantities of food just to fit in. When eating in group settings, people tend to eat like their friends do, whether it's healthy or not.

Real Friends Don't Let Friends Eat Junk

Eating is a social behavior and we can use it for good. When dining out or having friends over for a dinner party, set a healthy trend. Select healthier options on the menu and opt to split a large dish to cut calories. Serve a nutritious spread of fruits, veggies and smaller-portioned foods at your next party.

Overeating and making the wrong food choices can make you gain weight, so it's especially important to mind what you eat when in the company of friends. Be the one to make the first move!

Need to lose weight?

Whether 20, 50, or 100 pounds or more, Dr. Aron is here to listen and help. Read more about her medical weight loss program in New York.

Cite: eurekalert

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How to Beat Winter Weight Gain (and Still Have Fun)

Author: Oksana Aron, MD Source: Weight Loss NYC Feb 3, 2014

Tips for Winter Weight Loss

While overeating and under-exercising in general is one sure-fire way to pack on the pounds, if you experience a minor slip-up, you can stay on track as long as you keep up with your exercise. Both exercise and diet are critical to your success, but it’s good to know you don't always have to be perfect.

Here are a few ideas for staying active and losing weight this winter season.

people eating french fries with ketchup
Even with setbacks you can get back on track

Stay Active and Smart

  • Get your family on board with planning healthier menus for gatherings
  • Only take a few bites of a dessert without overindulging
  • Plan to take a walk outdoors right after dinner
  • Create ways to burn extra calories such as walking laps around the mall while shopping sales or using the stairs several times a day
  • Go ice skating or play ice hockey for outdoor exercise
  • Get the blood pumping at the gym if it’s too cold outside

How to Enjoy your Holidays and Keep the Weight Off

Whether it’s Hanukkah or Halloween, Superbowl sunday or super-love Valentine’s day, temptations always exist.

Indulge in a few too many latkes?

Swipe a couple extra frosting-and-sprinkled sugar cookies?

Drank a little more eggnog than you’d care to admit?

You can still work Off the Weight

Celebrating the holidays doesn’t have to derail your new year weight loss resolution. A recent study published in the Journal of Physiology found that if you continue to exercise daily —even in short bursts— then your few extra nibbles won’t do much harm.

In a Bath University (U.K.) week-long study of 26 healthy young men, all were asked to overeat.

Half exercised for 45 minutes daily, while the other half remained inactive

The non-exercising group ate 50% more calories, while the exercising group overate by 75%.

The results: In just one week, the non-exercising group experienced a decline in blood sugar control. The exercising group, however, exhibited stable blood sugar levels. Additionally, “the activation of genes within fat cells in the non-exercising group were also found to be negatively changed to those levels needed for a well-functioning metabolism.”

Looking to improve your health and need some guidance?

of WeightLossNYC™ is here to help you reach your healthy weight loss goals. Call today at 718-491-5525 for your initial consultation. Make this year your year to shine.

Her clinic specializes in treatment of obesity or overweight persons, who have struggled to lose weight via other methods and are seeking medical help.

Cite: bath.ac.uk/news

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Cellulite and Skin Health; Toning Your Weight Loss Skin

Author: Oksana Aron, MD Source: Weight Loss NYC May 2, 2013

Sale Extended: Cellulite Skin Regimen, 25%* Sale Now Weight Loss NYC

“Cellulite skin cream designed to help dissolve fat, soothe the skin and improve skin texture: contains bio-identical compounds proven to assist in lipid metabolism and fat dissolution. Apply to cellulite to improve weight loss benefits by toning your skin.”
Weight Loss Cellulite Skin Regimen

Special Offer

*Save $16 per bottle of skin cream this month of May 2013 to bring spring to your summer by taking extra care of your skin today.

Available in-office only.
Sale price $50.

Liposome technology is used to deliver the key ingredients, which include deoxycholic acid, hyaluronic acid, phosphatidyl choline and allantoin. Both deoxycholic and phosphatidyl choline are unique carriers for nutrient transport and fat mobilization. Hyaluronic acid is a naturally occurring lubricant found in the skin and connective tissue, while allantoin is a soothing skin care component. All of these ingredients are encapsulated in a microscopic lipid bilayer vesicle for optimal delivery into the skin.

About Weight Loss NYC

WeightLossNYC™ is a medical weight loss center in Brooklyn, New York, addressing the health and weight loss concerns of thousands of New Yorkers to lose thousands of pounds per year. Visit online at WeightLossNYC.com or call 718-491-5525

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How school lunches can reduce childhood obesity

Author: Oksana Aron, MD Source: Weight Loss NYC Apr 16, 2013

School lunches and childhood obesity

childhood obesity
Do you know what's on your child's lunch tray at school?

Parents in recent years have been surprised to find pizza sauce being counted as a vegetable and junk food masquerading as a healthy snack, but change is starting to happen.

The National School Lunch Program was started 65 years ago to make sure children are nourished and can get through the school day on a full stomach.

While the program now serves 30 million children nationwide at a low or no cost, it's also become increasingly criticized for the quality of foods offered and is being partially blamed for the rise in childhood obesity, especially in low-income children.

Taking action on school lunches and childhood obesity

In 2012, the USDA called for more nutritious ingredients in school lunches, including more fruits, vegetables, low-fat milk and whole grains. It also urged limits on trans fats and high-calorie foods.


Parents in some states have pushed for laws requiring healthier school meals and more stringent nutritional standards—and it's making a difference.
  • Children in schools with more stringent nutritional standards had a healthier weight status.
  • The rates of obesity were much lower in states that exceeded the USDA nutritional requirements.
  • Rates of obesity were doubled among students who ate reduced and free school lunches (26%) compared to students who didn't eat school lunches (13%).

What you can do

If you're unhappy with what your school is offering, speak up! You never know what kind of change you can make until you try. You can also pack a healthy, nutritious bag lunch for your child if the school lunches provided don't meet your personal standards for your child.

Start losing weight today! If you struggle with weight loss, don't hesitate to contact us at 718-491-5525. Make an appointment with weight loss expert Dr. Aron, who can help you lose up to 10 to 20 lbs or more each month. A healthier family starts with a healthier You!


Source: MedPageToday.com

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What is raspberry ketone?

Author: Oksana Aron, MD Source: Weight Loss NYC Apr 10, 2013

Raspberry Ketones and Weight Loss

raspberry ketones

Pop culture Dr. Oz and others cheer on support for raspberry ketone as a natural weight loss supplement. Dr Jennifer Seger from the American Society of Bariatric Physicians offers this response:

“Raspberry ketone [4-(4-hydroxyphenyl) butan-2-one] or rheosmin, is a compound extracted from raspberries, blackberries, peaches, apples, rhubarb, grapes and the bark of some trees. It is similar in molecular structure to capsaicin (found in chili peppers) and synephrine (found in bitter orange trees)- two compounds that are thought to exert anti-obesity actions and alter lipid metabolism. It is hypothesized that the method in which raspberry ketone helps with weight loss is related to an increase in norepinephrine-induced lipolysis. The data supporting this claim is extremely sparse. After searching various online medical and scientific databases, I found less than a handful of studies specifically related to raspberry ketone and weight loss, two of which are rodent studies. One study suggests that when rats were fed a high-fat diet with raspberry ketone, there was prevention of fat storage and increased lipolysis in the liver compared to the control group on a high-fat diet 1. An in vitro study had a similar finding in that when adipocytes were incubated with raspberry ketone, there was an increase in lipolysis and fat oxidation, suggesting that this compound may aid in limiting fat accumulation2. It is important to note, however, that no studies have been conducted in humans to elucidate the effect of raspberry ketone on in vivo lipolysis and fat oxidation. Raspberry ketone has been used in cosmetics and as a food additive for decades, and in its "natural" state, it is quite expensive. Nowadays, raspberry ketone is primarily synthesized in a lab and is a very inexpensive additive for the aforementioned purposes. The safety data, though quite limited, do not reveal any significant concerns but there are no large studies regarding this. With a combination of extremely limited efficacy and safety data, substantial health benefit claims, a population desperate for results and large profit margins, it is no wonder that raspberry ketone is one of the top-selling nutrition supplements on the market right now. At this point, though, the use of raspberry ketone can be based on only anecdotal experience and insufficient scientific data. Hence, I currently cannot recommend the use of this supplement.”

Read more about Raspberries and weight loss

raspberriesImage source Fotopedia.com [items/flickr-225231412]

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How to plan for a healthier business meeting

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

business meeting

Stay healthy at the office

From birthday parties to business meetings, social events almost always involve food and lots of it. While we can’t get away from that fact, we can approach it in a healthier way. Here are some healthier ideas and alternatives for the next time you plan another business meeting or social gathering.

First on the agenda: Healthy meeting food

In business meetings especially, you need to be able to focus, but why do they feature sugary and fattening foods like donuts and pizza? Those who are trying to stick to a diet either give in to temptation or skip eating—neither of which benefits you. Instead, why not provide healthier foods and snacks so people can actually be nourished? Bonus: people will also be able to pay attention without suffering from a sugar crash.

The following are just a few tips and guidelines for healthier making healthier choices when planning for business meetings or any other kind of gathering:

  • Serve water, skim or low-fat milk, real fruit juice and unsweetened drinks
  • Present foods in halves and smaller portions
  • Offer real Fruits and Vegetables
  • Choose whole grain breads, pastas and cereals
  • Serve a max of 4 ounces of meat per serving
  • Always have a vegetarian option available
  • Instead of a heavy dessert, include something small such as fruit or a small cookie

If you still don’t know where to start, check out these healthy and delicious options below for inspiration.

Breakfast:

Oatmeal, Fresh Fruit, Veggie Omelets or High-Fiber cereals

Snacks and Refreshments:

Whole Grain muffin halves, Fresh Fruit and Veggie plate with Low-Fat dips, Whole Grain crackers and Low-Fat cheeses

Lunch or Dinner:

Mixed Green Salad with low-fat dressing, sandwich halves, broth-based soups, Veggie pastas with low-fat cheese and Tomato sauce, Steamed Vegetables

Weight Loss Plan

Get a structured weight loss plan and diet from Dr Oksana Aron of WeightLossNYC. If you’ve been struggling too long on your own, now’s the time to get real help. Call 718-491-5525 to make your first appointment with Dr. Aron, who will work with you one-on-one to help you achieve the results you seek.

Source: New York State Department of Health Center for Community Health

Image courtesy of Ambro at FreeDigitalPhotos.net

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Keep an eye out for Antioxidants

Author: Oksana Aron, MD Source: Weight Loss NYC Jan 17, 2013

The Eyes have it

nutrition for yours eyes

Eating more fruits and vegetables can help protect against disease and improve your overall health. Not all foods contain significant amounts of nutrients you need. Nutritional balance of essential nutrients benefits many systems including these vitamins and minerals found to be most helpful for your eyes:

Antioxidant Types Foods Rich in Antioxidants
Lutein & Zeaxanthin Eggs, kale, spinach, turnip greens, collard greens,romaine lettuce, broccoli, zucchini, corn, garden peas, Brussels sprouts.
Vitamin C (ascorbic acid) Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Vitamin E Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ, and whole grains.
Vitamin A & Beta Carotene Carrots, sweet potatoes, squash, eggs, green leafy vegetables.
Essential Fatty Acids Salmon, sardines, flax seeds, soybeans, walnuts.
Zinc Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, fortified breakfast cereals.

Omega Fatty Acids: DHA and EPA

Dr.  recommends Omega complex for its well known health benefits. Listed below are some popular cooked fish selections to consider (highest to lowest available omegas). Non-fish folk can supplement DHA with commercial supplements made from microalgae.

Omega Source Portion Yield
Salmon 3 oz 1800mg
Tuna 3 oz 1300mg
Mackerel 3 oz 1000mg
Anchovy 2 oz (1 can in oil) 900mg
Trout 3 oz 800mg
Halibut 3 oz 400mg
Scallops 100g 350mg
Snapper 3 oz 1800mg
Salmon 3 oz 300mg

Medical Weight Loss and Nutritional Health

Maintaining nutritional health is an essential part of a safe and effective weight loss program. For more information, read about +Dr Aron Medical Weight Loss Center at WeightLossNYC.com or call 718-491-5525

Abbreviations:

  • DHA: Docosahexaenoic Acid
  • EPA: Eicosapentaenoic Acid

Sources:

  • New York State Department of Health [health.ny.gov]
  • American Optometric Association [aoa.org]

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