4 Tricks That Will Help Motivate You to Lose Weight

healthy lifestyleWhen it comes to losing weight and living a healthy lifestyle, there are certain tips and tricks that work for each person. But to get there, each dieter needs to gain motivation. This can be easier said than done, but considering that more than one in 20 adults are considered to have extreme obesity in the United States, it is more important than ever to get on track, fast.

We all know that fast weight loss doesn’t happen overnight, but here are some different ideas that can help get your weight loss plan revved up and ready to go.

  • Have a friend
    There’s nothing worse than promising to do something with a friend, then having to bail. So with this in mind, have a workout friend to hold you responsible for your weight loss goals. Not only will they be there to coach and motivate you, you’ll most likely have fun working out when you’re with a friend, having fun.
  • Keep a food journal
    There’s a lot of power that comes with keeping a food diary. It will help you pinpoint exactly what times of the day you are hungry, what meals you struggle to eat healthily, and it will create eating habits and patterns that you can work on. Plus, don’t forget to log your activity in here, as its always a good thing to compare and contrast your fitness level to what you ate that day.
  • Make small goals
    While it is an easy thing to create a large weight loss goal, it can be demoralizing if you don’t get results right away. So to prevent this, make sure to create small, attainable goals. Doing so will give you the boost you need to keep going. For example, don’t create a goal of losing one pound a week. Instead, create the goal of making sure to go on a walk every single day.
  • Buy a few cookbooks
    Having all the information right in front of you is all you need to create a healthy meal. Sometimes people get caught up in the hassle of cooking and go out to eat far too often. But buying a cookbook will give you some inspiration to live that healthy lifestyle you crave.

Simply follow these four tips and you’ll be on your way to losing weight fast, without you even realizing it.

How to Keep Yourself From Overeating

nutrient packed foodObesity is an issue that millions of people in the United States face every single day. So many of these people say that they’ve tried to lose the weight they’ve gained, but struggle to do so. They often feel angry, frustrated, and confused as to why they aren’t losing weight, even if they work out a few days a week and have changed their diet.

Sometimes, working out isn’t the thing that is going to show some major body changes. Depending on your genetic makeup and lifestyle, you may need something much more than just a late-night gym session or a super-restrictive diet. It may surprise you, but that super-restrictive diet of yours may actually be the problem.

When you cut-back on certain nutrients and calories too much, you’re making your body wave a red flag. By drastically depriving your body of what it’s wants and needs, your body turns on its inner starvation mode and causes your metabolism to slow down. Usually, people will restrict their food intake by skipping breakfast and lunch, only to find themselves stuffing everything that they can find into their mouths for dinner. This act spirals downward into a pit of overeating. So, how does one stop overeating and still lose weight? Let’s take a look at some things that can be done.

Never Skip Breakfast
You may think that skipping breakfast is going to help you drop a few pounds. However, that isn’t the case. If you don’t eat breakfast, you will slowly start to feel hungrier and hungrier throughout the day. This will cause you to want to eat everything in sight because by 12:00 p.m., your body believes that it’s starving.

Eat Well
By eating nutrient packed food, you’re not only helping your body lose weight, you’re also helping it by putting the things in it that it actually needs. Sure, french fries sound delicious, and many people would probably agree with you. Truth is, the number of fast food restaurants has actually more than doubled since the 1970s. But your body most likely needs green beans instead. Stick with selections that are nutrient packed foods instead of the junk that is processed.

Keep a Food Journal
If you keep track of everything you steadily eat throughout the day, you will notice how balanced you are able to eat without stuffing your face with everything and anything. It’ll also show you how much nutrient packed food you were able to get into your daily meals. You want to eat as much nutrient packed food as possible. Also, keep track of how you’re feeling after you eat every single item you write down. If you’re ever feeling sick after eating something, you’ll be able to know exactly what made you feel that way and avoid it in the future.

If you find yourself not being able to lose weight but don’t know why, take a look at your eating habits. If you don’t know what to do or how to eat better, reach out to a weight loss center to get yourself set toward a more healthy lifestyle.

4 Simple Mistakes That Can Be Hurting Your Metabolism

healthy metabolismOn paper, losing weight is a basic math equation. At a safe rate of weight loss, you’d have to diet and/or exercise your way to a 500-calorie deficit every day to lose just one pound a week. But there’s more to weight loss than simply exercising and eating nutrient-packed food. This is where your metabolism comes in.

Your metabolism is a bodily function that helps your body break down the food you eat and turn it into energy. It works to basically fuel your body and burn fat, and it works even when you’re not active. But with this in mind, it is important to know that you have to follow a healthy lifestyle to keep up a healthy metabolism rate.

A slow metabolism can make you feel sluggish, worn down, and hamper your weight loss goals. So make sure your metabolism is healthy by keeping an eye out for these common mistakes.

  • Mistake: Not sleeping enough
    Being chronically sleep deprived can really cause a lot of metabolic issues such as reducing appetite control and boosting cravings. Plus, it can increase your cortisol levels, which store fat in the body and make it harder to burn. So try your hardest to stick to seven to nine hours of sleep every night.
  • Mistake: Drinking too much coffee
    While great in the morning, the caffeine in coffee can dehydrate you. Plus, caffeine is a natural appetite suppressant, which can cause you not to eat. And when you skip a meal, when you finally eat your body will be storing the food you eat as fat instead of using it as energy.
  • Mistake: Not filling up on protein
    Protein is great for boosting your metabolism because it will help you grow muscle. And when you have more muscle in your body, you will be burning more fat per hour, even when sitting down!
  • Mistake: Spending the majority of the day sitting
    Even if you have a desk job, try to get up as often as you can to walk around. Simply moving around can give your metabolism the boost it needs.

Make sure to keep these mistakes in mind during your weight loss journey. You’ll not only have a healthy metabolism, but you’ll feel great in the process.

How To Enjoy Your Fall Favorites Without Packing On The Pounds

professional weight loss helpFall is just around the corner, and this likely has you dreaming of your favorite comfort food. Mac and cheese, creamy casseroles, and decedent pies are just too delicious to deny. While these are a quintessential part of the season, you don’t want to move backward from your weight loss goals. Fortunately, you don’t have to.

Whether you are working with professional weight loss help or going solo, follow these tips to stick to your healthy lifestyle while letting yourself indulge.

Make veggies the base of the meal.
Whenever you are at a family gathering and face the task of making your plate, reach for vegetables first. Pile on the greens and then use the rest of the space to indulge in your favorite dishes. This way, you can still get the nutrients you need while also indulging.

Keep up with your exercise routine
Moving your body regularly is key to a healthy metabolism, so try not to skip your workouts. Professional weight loss help can help you find the motivation to stick with your fitness goals, even if you feel yourself slipping. One day of indulgence does not need to throw you off the rails.

Practice portion control
Go ahead and eat that piece of pie, just cut a small slice. Small portions of fatty and sugary foods can give you a taste of the flavors you crave without adding the extra calories.

Plan ahead before eating out
While eating at restaurants, you are faced with an overabundance of your favorite comfort foods. To avoid going rogue, look up the menu before you leave and plan out what you are going to order. So, if you choose that juicy burger, you can commit to having broccoli on the side instead of fries.

Practice the 80/20 rule
This is the golden rule of healthy lifestyles. Eat healthy 80% of the time and let yourself indulge during the other 20%. This lets you have your cake and eat it too — but only if you eat your veggies for lunch.

Studies show that the average American dieter tries to lose weight four times per year. This shows that falling off the bandwagon is all too easy. To combat this, commit to a healthy life while letting yourself give into your cravings occasionally. You may even notice that those cravings become far and few between.

Simple Tips for Losing Pesky Pounds Fast

lose weight fastWhile many of us want to lose weight quickly, this is often easier said than done; it takes a lot of time and dedication to get the results we want. Losing just a few pounds here and there can be a good thing! In fact, losing just 5% to 10% of your body weight is proven to lower your chance of developing heart disease.

So how do you get rid of those pesky pounds? Here are some tips to add to your weight loss program.

  • Look hard at your portions
    First things first, make sure to look at the portions you’re eating. Practicing portion control will help you watch what you eat, which will help you make healthier decisions overall. Plus, having less food to eat will mean you will feel the good kind of full after eating, not overly stuffed or bloated.
  • Don’t pay attention to trends and unbelievable claims
    The key to losing weight is exercising to burn calories and eating healthy foods. If you keep up with this healthy lifestyle then you should be able to see results. So stick to these habits and don’t worry about the current diet trends — like low carb diets or diets that require fasting. These will only give you short-term results and your weight loss from them will not be sustained.
  • Get up as much as you can
    Just being conscious of your daily activity level can go far in creating a healthy lifestyle. So as a rule, stand as much as you can, go for a walk around the block at your lunch time, and park your car as far away as possible to get your steps in here and there.
  • Stick to water
    Losing weight is easy as pie when you aren’t drinking your calories. Avoid soda and other sugary soft drinks; stick to water or unsweetened tea if you’re looking to change things up.

While simple, these tricks are key to losing those first couple pounds. While everyone is different, if you maintain these tips for a healthy lifestyle, you’ll lose weight fast before you know it.

How to Kick Your Metabolism Into Shape: Part 1

healthy metabolismOne of the most important components to living a healthy lifestyle is taking care of your metabolism. Simply put, a metabolism is the sum of everything your body does. When you eat, your body breaks down the nutrients into enzymes, which then converts into fuel that keeps your body running. The faster your metabolism is, the faster you will be able to burn calories and lose weight.

But what happens when your metabolism goes too slow? Then you slowly start putting on weight and become obese. Obesity generally means that you weigh at least 20% more than what is considered a normal weight for your height. So, to keep the weight off it is crucial you live an active lifestyle and you maintain a healthy metabolism.

Here are some of the best ways to get your metabolism back into gear so you can lose weight without a problem.

Exercise in intervals
Next time you are working out, do some interval training. Just simply do the workout you are already doing but at a fast pace for a short amount of time. For example, if you are walking, every two minutes or so, jog for 30 seconds or so. You can do this with any exercise and it is a good habit to have, as it will keep your metabolism steady for longer after the workout is done.

Eat some more Omega-3s
Omega-3 fatty acids are great for balancing blood sugar and reduce inflammation, which in return works to stabilize and boost metabolism. Some good sources include salmon, tuna, chia seeds, walnuts, spinach, and soybeans. You can also take a dietary supplement every day to get additional benefits.

Strength train
This comes down to the basic principles of weight loss, the more muscle you have the easier it will to burn calories and eventually shed those extra pounds. Simply weight train for about a half an hour about three days a week to build up some muscle mass that will help your resting metabolism work harder than before. You have two different kinds of metabolism, one when you are resting and the other when you are exercising. Weight lifting will boost your resting metabolism, as there will be more muscle to help burn calories when you are not working.

You don’t have to work hard to get a healthy metabolism, you just have to dedicate some patience! For more metabolism-boosting tips, keep an eye out for our next blog.

5 Healthy Lifestyle Habits Anyone Should Try

healthy lifestyleIf you have just lost a good amount of weight, then it is crucial that you keep up your healthy lifestyle as a way to ensure the weight stays off. While you don’t have to create another weight loss plan, it is crucial that you follow some tips to ensure your body stays as happy and healthy as can be.

Living a healthy and fulfilling lifestyle doesn’t have to be all about weight loss, exercise, and eating healthy foods. For a more balanced approach to your health, here are some healthy lifestyle habits anyone should pick up, no matter if they are at the start of their weight loss program or are just looking to be a bit healthier in their everyday life.

Prep your meals ahead of time
The idea behind this is simple — if your meals are already prepared ahead of time, then you will be less likely to eat unhealthy portions and calorie-rich foods. Take a few hours out of your Sunday to prep both lunches and dinners full of nutrient packed foods such as lean proteins, healthy carbs, and tons of veggies. Plus, this will save you lots of time as you won’t have to cook meals from scratch every day after work.

Drink water
Dehydration is a tricky thing because signs that you are dehydrated can seem like hunger pains. Always keep some water nearby to sip during the day, and feel free to spruce up your drink with some fresh herbs and fruits to change things up.

Stretch at the start of every day
Get your blood flowing by starting every morning with a few full body stretches. Not only will this help the blood flow to your brain, but you’ll also be less likely to feel cramping or discomfort when you get up and moving.

Do a lap every hour
Sitting down is terrible for your health, so every hour make sure to get up and walk around your office or work space a bit. Just getting some fresh air can bring improved focus and clarity to your work.

Enjoy your meals
Sit down and eat slower, making sure you actually take the time to savor what you eat! Most of us eat too fast, which leads to overeating and that bloated feeling. Instead, sit down, chew slowly, and really enjoy the meal in front of you.

More than one-third of American adults are considered obese today, but just because you’re overweight that doesn’t mean you have to be unhealthy. These five simple habits will help anyone who struggles to maintain a healthy lifestyle get back on track. Try them out and you will be on the path to living the best life you can.

Simple and Easy Lifestyle Changes Anyone Should Try: Part 1

medical weight lossFor many, losing weight is easier said than done. Each person is different, and what diet and lifestyle changes may work for your friend or family member may not be all that successful for you.

It is best to think of weight loss as a journey, not a destination. We all know that diets can help you lose weight temporarily, but there are some changes you must make in order to change your figure and improve your health. So because everyone differs, we have compiled a list of a couple different weight loss programs for you to try out and to see what one really fits!

Not using a food scale
Using a food scale can seem too intense for some dieters, as they only see the limitations it places on their eating habits. So what you should do is just make smarter choices when you’re eating such as skipping out on bread, choosing vegetables (instead of a starch) as a side, and forgoing dessert. These small, smart changes will help you reach a 500 calorie deficit so that you can lose one pound a week. With these tricks, you won’t even notice you’re missing out.

Limit your snacks to only fruit and vegetables
We have all been there, the 3 pm slump when you are just craving chocolate. You can still allow yourself to snack, but reach for healthier options such as frozen grapes, cut up bell pepper, or snow peas.

Park the car far away
While it may not seem like a lot, those extra steps you’ll be walking will add up. Keep the car at home as much as you can, and if you do have to drive for your daily commute, make sure to log a walk around the block when you’re on lunch.

Avoid fat diets
Don’t focus on fads like low-carb diets, low-fat diets, and juice cleanses unless your doctor has put you on something particular. Often times, these only lead to temporary weight loss and can be unhealthy if overused.

Consider medical weight loss
There are plenty of different medical weight loss options that you can look into if you have not had good luck with dieting. From coolsculpting to gastric surgery, there are a variety of ways you can achieve your goals.

In our next blog post, we will go over some other easy and simple lifestyle changes that will help you become the best version of yourself!

Answering Commonly Asked Questions About Coolsculpting

coolsculpting treatmentLosing weight is often easier said than done, considering that the typical American dieter makes four weight loss attempts each and every year. Now that technology has developed, there are so many different weight loss programs and treatments out there that the average dieter can feel overwhelmed.

However, the coolsculpting treatment is a medical weight loss program that is quite simple. This innovative approach to weight loss is unlike anything else on the market, and here we explain some commonly asked questions concerning this treatment so you can decide if it is right for you!

What exactly is coolsculpting?
Coolsculpting is a treatment that uses a controlled cooling system to freeze away targeted fat cells. The dead fat cells are then flushed away within your body’s own lymphatic system and processed as waste by the liver.

What makes coolsculpting different than other weight loss treatments?
One of the best things about coolsculpting is that it requires little to no downtime as it is not invasive. Not many other treatments on the market use the controlled cooling system, so this treatment is quite unique.
What can I expect during the entire procedure?
It is relatively simple — a cool gel pad is placed over the area, and then an applicator is attached that gives a direct and constant dose of cooling to the treatment area. Then, after the applicator is removed, the area is massaged for a couple minutes.

Who is the best candidate for a coolsculpting treatment?
Coolsculpting is meant for people who have gone through multiple weight loss attempts but still have stubborn pockets of fat that will not go away. It is not meant to be a tool for overall weight loss in the body, as it works best in isolated areas such as a person’s hips, thighs, and chin.

Is the fat reduction permanent?
Yes! Once the fat is frozen away, it will not return. And on average you should see results within three weeks of treatment, with complete results being within a couple months.

All in all, coolsculpting is a quite unique weight loss approach that can help you reach your weight loss goals!

If you are interested in learning more about the coolsculpting treatment and how it can help you achieve the looks you achieve, please don’t hesitate to contact our weight loss professionals today with any and all questions.

Simple Summertime Food Swaps That Will Help Anyone Lose Weight in No Time

weight loss center in louisvilleIt seems that in the summer, everyone is on the go, all the time. A busy schedule then turns into eating unhealthy, and considering that the number of fast food restaurants in our nation has more than doubled since the 1970s, it is all too easy to grab something on the fly.

With all the barbecues, pool parties, and spending time outside, chances are your summer will be filled with temptation that will put your weight loss goals on hold. However, just because you are following a weight loss program, doesn’t mean that your taste buds have to suffer. Here are some simple summertime swaps made by our weight loss center in Louisville to make sure your healthy lifestyle doesn’t become compromised during the warm weather!

  • Swap: Green tea instead of iced tea
    Iced tea comes with a lot of excess sugar, so swap it out for naturally sweet iced green tea. Green tea has a ton of antioxidants in it, and is light and refreshing for hot days.
  • Swap: Balsamic vinegar for creamy salad dressing
    Lighten up your salad and add some lemon juice and balsamic vinegar to add a punch of flavor. Go one step further and add it to a spritzer bottle instead of pouring it out yourself and you’ll save calories with every bite.
  • Swap: Fish instead of beef
    We’re not saying swap out all of your meals for fish, but at least try one meal with fish every week. You’ll save fat, calories, and get a great serving of protein in the process. Plus, there is no better time to eat fish than in the summer!
  • Swap: Popcorn instead of potato chips
    Craving something to munch on? Popcorn is a great swap and you’ll be able to eat more and get more creative with toppings in the process!
  • Swap: Frozen yogurt instead of ice cream
    This dessert couldn’t be any easier to make — combine fresh fruit and yogurt and toss into the freezer overnight. You’ll get your frozen food kick in no time at all.

These simple food swaps will ensure you eat healthy all summer long!

If you need a little extra help reaching your weight loss goals this summer, do not hesitate to come down to our weight loss center in Louisville today!

How to Change Your Mindset When it Comes to Achieving Your Weight Loss Goals

weight loss planWhen it comes to losing weight, many health experts will be the first to say that a changed mindset is the only way to achieve success. But, this is easier said than done, and it can be quite hard to really change how you think when it comes to eating healthily and becoming more physically fit. To help with this transformative process, here are some tips on how to easily change your mindset for the better!

Keeping realistic goals
Losing weight may be your end goal, but having too broad of a goal can end badly. This is because if you are unable to reach it, you may feel a bit let down and not strive to reach exactly what you had hoped for. So, to prevent burnout or a premature end to your diet, keep your goals small and realistic!

Remove the notion of having a reward and punishment system
Punishments and rewards can be quite detrimental when it comes to losing weight. A punishment system can cause you to be too hard on yourself when making small mistakes in your weight loss plan, and a reward system can cause you to go overboard way too easily. As a way of practicing self-care, make sure to remove punishments and large rewards altogether, and to most importantly be kind to yourself!

Get rid of your calendar
Patience is a virtue when it comes to weight loss. The worst thing to do for your mental health is to give yourself concrete deadlines — such as “I will lose 30 pounds by May 15.” Instead, you need to fixate on achieving your healthy goals every single day such as eating nutrient packed food and you won’t need to worry about a timeline of goals. This is also important as a way to maintain your weight loss plan — as one study completed by the American Journal of Clinical Nutrition found that half of all individuals were able to maintain their weight loss by watching their fat intake and counting calories.

Remember, achieving success with your weight loss plan requires a dramatic change in your mindset. If you are looking for more weight loss help, please don’t hesitate to contact our weight loss center for an extra boost!

How to Lose Weight Without Even Thinking: Part 2

healthy metabolismSo many people are put off by the word “diet,” as it connotes hard work, sacrifice, and in many cases, diminishing returns. However, this constant struggle can be easily changed with a different mentality — dieting doesn’t have to be exhausting! With the right focus and the right help, you’ll be able to eat what you want, have fun when you exercise, and change your lifestyle for the better.

In one of our previous blog posts, we went over some tips on how to lose weight without thinking about dieting 24/7. Here we expand our list, in hopes of giving you some inspiration for this summer!

Step one: 75% of your food intake should be food that grew or lived outdoors
Surrounding yourself with healthy food is the best way to resist temptation because that way you never see it! We live in a world of fried and processed junk food, so stick to a new rule of thumb and only consume food that is unprocessed and fits under the idea of “whole foods.” This includes grains, legumes, vegetables, fruits, and nuts. Animal byproducts are also alright (yes, you can still eat cheese!), as long as they are eaten in moderation and are low in fat.

Step two: Know that what you eat is much more important than when you eat it
It can be all too easy to fall into the trap of fad diets as a way to save time. This, however, will set you back down the line as they don’t offer many long-term benefits and your weight loss is not usually sustained. So make sure to forget what you’ve heard about eating at night or in the morning, and instead focus on what you are eating instead. As long as you follow a healthy food diet and lead an active life, a healthy metabolism will follow!

Step three: Cut out the unnecessary fillers
If you want to stop at a coffee shop and grab your favorite drink, go right ahead. Just cut down on the sugar and fillers. You’ll save calories and fat without even knowing, while still fulfilling your caffeine cravings!

Step four: Reach out for some extra help
Today, more than one in 20 adults are considered to have extreme obesity in the United States, and weight loss centers are exceptionally helpful in getting your healthy metabolism back and helping you to lose those few extra pounds. Just remember that not all weight loss centers are created equally! Look for weight loss clinics supported by physicians and other health care professionals.

For instance, our Louisville center for weight loss can help you reach your weight loss goals in no time at all! If you are looking for a health boost, call us today and we’ll sit down and create a plan with you.