Lose weight and feel your best with a fitness routine

Being on a weight loss journey - you know that it takes hard work and dedication. But one of the best things you can do for yourself is to start a fitness routine. Exercise not only helps you burn calories and lose weight, but it also has a host of other health benefits, including improved cardiovascular health, stronger bones and muscles, and reduced stress levels.

Starting a fitness routine can be daunting, especially if you’re not used to exercising. But relax - you don’t have to start off running marathons or lifting weights like a bodybuilder. Even a little bit of exercise is better than none.

Remember, any amount of exercise is better than none. So start small and gradually build up your fitness routine over time. Read on for how to start a fitness routine that’s safe and effective for you.

On Your Marks

Maybe fitness isn’t on your mind, or maybe you’re looking for easier ways to boost your metabolism. Toning and building muscle helps many aspects of your physiology, along with baseline cardiovascular “cardio” workouts to round out the mix.

Always remember your health and safety are first and foremost. Do not do anything you aren’t comfortable with and stop if feeling pain or unease.

Get Set

Before you jump in, consult with your doctor on any limitations to your fitness goals as pertain to your current well-being.

Go!

Choose activities you enjoy

If you don’t enjoy your workouts, you’re less likely to stick with them. So choose activities that you find fun and motivating. There are endless possibilities to choose from, such as walking, running, swimming, biking, dancing, yoga, and kickboxing.

Start slowly

… and gradually increase the intensity and duration of your workouts. Trying to do too much too soon you’ll more likely get injured or discouraged. Start with shorter, easier workouts and gradually increase the intensity and duration as you get stronger.

Set realistic goals

You won’ lose weight overnight. Set realistic goals for yourself, such as losing 1-2 pounds per week. This will help you stay motivated and on track. Coupling this with your weight loss guidance from Dr Aron is the best fit.

Research shows that lifestyle changes are necessary for both weight loss and for maintenance of weight loss. We at Dr. Aron Medical Weight Loss Center want you to not only take the weight off, we want you to keep it off, so yes, some lifestyle changes will need to happen. [Dr Aron] will discuss with you ways to make small changes that fit in with your busy lifestyle.

Simple starters:

Help choosing and using your fitness style

• How to Motivate Yourself into Daily Fitness
• Choosing Fitness for Fun
• How Many Steps is Enough?
• 5 Simple Ways to Stay Slim (not Sedentary) at Home

Make Bigger Moves:

Smart guide to getting started with bodyweight moves you may struggle with — Super tips on how to do what you cannot yet do!

• Can’t do pushups?
• Can’t do pullups?

Pro Tips:

How you workout targets different goals

• Tone Muscle and Burn Fat You need to perform five sets of 12-20 reps using a light weight, followed by a rest period of 30-90 seconds between sets.
• Increase Strength and Build Muscle You need to perform five sets of 2-6 reps using a heavy weight, separated with a rest period of 3-5 minutes between sets. To ensure you have work a good range of muscles alternate the exercises on the different days.
• Always do abs and add cardio to your daily mix

Dr Aron Medical Weight Loss Center

Remember you can always log your fitness in your patient portal lifestyle journal, or synch your fitbit or apple watch to have this done automatically. Learn more or start now at WeightLossNYC.com

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and see if her medical weight loss program is for you.

Labels: cardiovascular health, easy weight loss, fitness, wellness

Weight Loss Treatment

You can lose weight with physician supervision at Dr Aron Medical Weight Loss Center in Brooklyn, NY.

How does it work?

Dr Aron is a bariatric physician - a medical doctor specialized in treatment of overweight and obese patients. Her program begins with a diagnostic evaluation including lab testing and other analyses to aid her in her initial assessment and diagnosis for treatment.

Based on her assessment she will provide you with her medical guidance and a structured program for you to follow. Her protocols are unique to your needs and goals and vary for each patient during their course of treatment.

I need to lose weight

The program goals are healthy and rapid weight loss of 2-20 pounds per month while maintaining healthful, nutritional eating habits.

During your initial consultation she will review with you your goals and weight loss history as well as provide ongoing feedback and directional guidance in the course of your weight loss journey.

How to Begin

Visit her weight loss practice website at weightlossnyc.com or call to book your initial visit. You set the pace of your program, whether biweekly, monthly or more. Dr Aron and her staff are here to guide and support you along the way.

Learn More

Some useful links:

• Frequently Asked Questions (FAQ)
• Am I Overweight? Or Obese?
• Before/After Weight Loss Photos
• How much does it cost?

Start losing weight today!

Labels: easy weight loss, health, medical, wellness

Holiday Health

Smart advice from Dr. Aron on enjoying your holidays safely this year.

This article is a summary, download the full PDF version. [⤓] © weightlossnyc.com

Three W’s

⧉ Three things to consider to keep your holidays safe this season — the three W’s

• WEAR a mask
• WASH your hands
• WATCH your distance

Wear a mask

Choose a mask with two or more layers, to protect yourself and others from covid-19. Wear it over your nose and under your chin, with the side also snug on your face. You want to limit exposure of air in either direction between you and others.

Avoid touching the mask as well as other parts of your face (eyes, nose, mouth) with your fingers.

If using a reusable mask, you must properly wash it between uses. If disposible, please discard appropriately.

Wash your hands

Wash hands often with soap and water for at least 20 seconds. If handwashing not available, use a hand sanitizer that is at least 60% alcohol, and carry with you.

Allow hand sanitizer to dry on your hands, do not wipe it off. You want to allow the alcohol to absorb into your skin.

Watch your distance

Keep at least 6 feet (two arm lengths) away from people who do not live in your household. Even people without symptoms can be infectious.

Likewise be extremely mindful of those at highest risk of illness, for their safety give them space.

Virtual Family

⧉ Household members are those in your home consistently taking measures to reduce the spread of covid-19

Celebrating virtually or with members of your own household poses the lowest risk for spread. Your household is anyone who currently lives and shares common spaces in your house or apartment … family members, roommates or people who are unrelated to you.

People who do not currently live in your home, such as college students returning home from school for the holidays, should be considered part of different households.

In-person gatherings that bring together family members or friends from different households pose varying levels of risk.

Holiday Plans

Ho-ho-host

⧉ Communicate with guests in advance to manage expectations for your event.

Consider scaling down your gathering, limiting to those within your home and remote video with others if available.

If you must entertain, have a small outdoor meal, and limit duration to minimize exposure. Have people wear masks when not eating, and be seated in household groups 6 feet apart.

If indoors, keep windows open, or central ventilation on, including bathroom fans, to keep air circulating.

⧉ Exposure is cumulative — consider repeated shorter exposures equal to one larger event

Create “new traditions”

⧉ Use this experience to create new special memories instead of lamenting loss of old ones.

Consider some new themes:

• Share virtual meals with others, and share recipes and dishes each have prepared.
• Prepare meal items to share with others and hand-deliver on their porch or doorstep to avoid mutual exposure.
• Enjoy holiday parades, sports and movies online. Find group games and activities to play together.
• Create a gratitude journal or scrapbook for all to share what they are thankful for and other well wishes of good times past, present and future.
• Virtual shopping and sales are a nice post party perk. Choose contactless options, delivery or curbside pickup.

Wrap it up

⧉ Keep the holiday gatherings simple this year

Feel free to branch out to new experiences and appreciate the spirit of the celebration with new traditions

Be mindful of the risks of travel for you or others coming to visit you. Exposure is cumulative — consider repeated shorter exposures equal to one larger event.

Most of all, enjoy yourself and live to celebrate another day.

Medical Weight Loss Doctor

Dr Oksana Aron is a bariatric physician &mdash specialist in the field of medical weight loss. Schedule a consultation with her at WeightLossNYC.com if you are seeking to lose weight to improve your health and wellness.

Article does not constitute medical, legal, or other professional advice. Content designed to support, not replace, medical or other treatment.

Labels: family, health, holiday, wellness