Tag: diet

Sculpting Your Dream Body: Losing Weight and Gaining Muscle Simultaneously

Posted on January 22, 2023

You were created to be strong. You were created to be healthy.

Are you wanting to lose weight and gain muscle at the same time? While it may seem like a difficult task, it

is definitely possible with the right approach. In this blog post, we’ll discuss the benefits of gaining muscle

while trying to lose weight, and provide tips on how to achieve your goals.

Increased Metabolism.

One of the biggest benefits of gaining muscle while trying to lose weight is an increased metabolism.

Muscle tissue burns more calories than fat tissue, even at rest. This means that by building muscle, you can

increase your metabolism and make it easier to lose weight.

Improved Body Composition.

Another benefit of gaining muscle while trying to lose weight is improved body composition. When you

build muscle and lose fat, you’ll have a leaner, more toned appearance. You’ll also feel stronger and have

more endurance, making it easier to perform everyday activities and exercise.

Mental Health Benefits.

In addition to these physical benefits, gaining muscle while trying to lose weight can also have positive

effects on your overall health. Resistance training helps to build and maintain healthy bones, which can

help prevent osteoporosis and related fractures in the elderly. It can also improve mood, reduce anxiety

and depression, and boost self-esteem, leading to an overall improved mental health. Additionally,

resistance training can improve insulin sensitivity, which is beneficial for those with or at risk for type 2

diabetes.

So, how can you achieve your goals of losing weight and gaining muscle at the same time? Here are some

tips to get started:

  1. Create a calorie deficit by consuming fewer calories than you burn, but make sure you’re still getting enough nutrients to support muscle growth.
  2. Incorporate strength training, such as weightlifting, bodyweight exercises, or resistance bands, into your workout routine. Aim for at least two strength training sessions per week.
  3. Prioritize protein by including a source of protein in every meal and snack to support muscle growth.
  4. Stay consistent with your workout and nutrition plan, and don’t get discouraged if progress is slow.
  5. Get enough sleep, aiming for at least 7-8 hours per night, to support muscle recovery and growth.

Remember, gaining muscle while trying to lose weight requires patience and consistency. It’s also

important to consult a healthcare professional before starting any new exercise or diet regimen. With the

right approach and mindset, you can achieve your goals and enjoy all the benefits that come with it.

The Big COFFEE Cover-Up

Posted on January 1, 2019

Will you be one of the millions of people who try to mask hunger with caffeine coffee this year? It’s an easy habit to fall into, especially during the long cold winter months.

Coffee is marketed as a solution for feeling tired. Images of smiling, content people are always featured in coffee ads.  What they don’t want you to see is that the caffeine in their decadent beverage disguises the body’s natural rhythm by providing a “fake” source of energy.

If you reach for coffee often as a source of energy, honestly ask yourself  – “Do I you experience mood swings or energy dips during the day?” If you want to reclaim your most powerful metabolism, examine your relationship with caffeine and you may discover a simple solution!

Try this… observe the effect of caffeine on your blood sugar 30 minutes to 3-4 hours after ingesting caffeine… Do you feel fatigued, experience brain fogs, shakes, light sweating, low or sad feelings or anxiety?  Repeated consumption of caffeine can trigger a Blood Sugar Roller Coaster which can lead to weight gain and other health issues.

But don’t worry – this doesn’t mean that you can never have caffeine again. But you should begin experimenting with the amount of caffeine that you drink until you discover your “true energy” (i.e., how you feel without “fake” energy). Once you know that, then you can choose when and IF you drink caffeine, instead of feeling that you need to drink it compulsively or habitually.

If you do decide to continue drinking coffee on a daily basis, here is a good tip for you:

• CHOOSE HIGH QUALITY
• CHOOSE ORGANIC
• CHOOSE CAREFULLY WHAT YOU ADD TO YOUR COFFEE (Such as artificial ingredients).

If you want to quit drinking coffee altogether, here are a few tips to help:

• Gradually dilute your coffee until you are consuming only hot water by following this schedule…

  • Start with 90% coffee and 10% water. Keep this ratio for a week or more.
  • Next, reduce the coffee to 75% and increase water to 25% of your cup.
  •  Again, keep this ratio for a week or more.
  • Now you can go quicker! For four days, try a half and half coffee-to-water mixture.
  • Let coffee go and switch to hot water with lemon.
  • Switch from coffee to green tea and follow the reduction schedule above. Green tea has approximately 25 mg of caffeine per cup compared to coffee’s 75-150mg per cup.

• Make sure to drink at least 6-8 glasses of filtered water daily. This helps to keep you hydrated and is a great way to avoid constipation!

• Exercise! Even if you can only fit in 30 minutes of walking during a lunch break it will do wonders for your energy and your digestion!

• Eat regular meals with high-quality protein, fat and fiber to keep your blood sugar and your energy steady.

• Avoid eating until too full: eating too much will create tension and tightness in your digestive system, which will make you crave the lightening effects of coffee. Eat only until you feel satisfied, or about 80% full.

Sure, the caffeine in coffee will “perk” you up temporarily but the PERKS of letting go of the caffeine is better health and weight loss that truly lasts!

This article is based on coaching tips by Anita Fitch our Director of Corporate Wellness

The Importance of Breakfast when Dieting

Posted on June 13, 2016

 

 

sumo

Often times many people will try to lose weight using just their own common sense. Less soda, more water. Less fast food, more fresh foods. Less sugar and sweets, more vegetables. Less couch time, more activity. And quite often that’s all it takes (of course with an added dose of motivation).

However, there are many aspects to weight loss that may seem counter-intuitive–that is, they seem to go against normal and reasonable logic–and if you are unaware of some of these counter-intuitive “traps,” you could be hindering your own journey to a healthier you without even knowing it.

One of the most common counter-intuitive “traps” of weight loss that we at Letslose see people fall into all of the time is what we might call the “Sumo Wrestler Trap.” Did you know that a typical sumo wrestler eats a daily diet of 20,000 calories? That’s more than 10 times what a normal male should eat in a day! Now you may say, “What kind of a trap is that? Of course no one trying to lose weight will eat a 20,000 calorie per day diet.” But here’s the kicker: they eat all of those calories in only two meals. Let me say it another way: the normal day of training and exercise for a sumo wrestler (yes, they actually do exercise daily) begins by SKIPPING breakfast…and thatis the “Sumo Wrestler Trap.”

So why do sumo wrestlers skip breakfast, and why is this a weight loss trap? Simple. Skipping breakfast slows down the wrestler’s metabolism, which enables them to maintain their weight (which for the average sumo wrestler is anything from 400 to 600 pounds!). By fasting through the night and morning, sumo wrestlers turn their bodies into fat-storing machines. And that is why it is also a weight loss trap. Many dedicated and well-intentioned people trying to lose weight will skip breakfast thinking the obvious: “Less food means less calories, means less weight.” But actually that first meal is extremely important to kick-start your metabolism for the day. So don’t skip breakfast. At least have a small something to eat to get your body awake and running. Just make sure to keep it a healthy something. And as you do, far from becoming the next professional sumo wrestler, you will watch those pounds drop off one by one as your own body’s metabolism does what it does best–burn off those calories.

Here are a few other counter-intuitive weight loss tips:

  • Eat more often: Eating five smaller (and healthier) meals per day can be more effective when trying to lose weight than eating three (and especially two!) meals per day.
  • Eat when you are not hungry: If you are going to be eating five times a day, you will probably find that you are not hungry when your next scheduled meal comes around. That’s great! Eating when you are not hungry means you will eat less. And if you never allow your body to get hungry before you decide to eat, your body (which is incredibly smart) will keep your metabolism running full speed, trusting that you won’t starve it and force it into starvation mode (which means slower metabolism).
  • Enjoy your food: Slow down and savor the food you eat. Eating slower can help you not overeat.

New Wellness Patient Portals

Posted on October 22, 2014

NEW! Patient portals are here and available at no charge to our patients.

Ready to get in shape and feel great?

We are so excited to unveil our personalized, customized diet and exercise plans. Some highlights of this new patient portal are:

Diets with Daily Menus and Calorie Counts
• Gluten Free • Paleo Diet • HCG Diets • Lifestyle Diets

Workout Routines for Women and Men of All Ages
• Walking • Toning • Body Sculpting • Women Over 40

Customized for Your Needs & Delivered to You by Email and Text
• Daily Support • Affirmations • Recommendations • Tips

Food & Body Tracker to Track What You Eat & Track Progress
• Database of 100,000 Foods, Restaurants and MorePatient Wellness Portals

Back to School; Back to Routine

Posted on August 10, 2014

Routinecanstockphoto19034240_093413It’s back to school time. And for many of us, that also means back to a routine (which is like music to the ears for some, and fingernails on a chalkboard for others). Many people thrive on a routine, while others seem to abhor one and prefer a rather free and spontaneous approach to life. To each his (or her) own. But believe it or not, a routine can be a very beneficial part of life. Think about parenting, and how helpful it can be to keep your children on a set schedule: set meal times, set bed times (which are helpful for adults too, not just children). Or how about the increase in productivity most people seem to experience when they carefully plan out and follow a routine? Sure routines can be taken too far and result in staleness or a lack of spontaneity in life, but in general they can a be a great thing.

And this is no less true when it comes to weight loss. Weight loss and the journey to a better, healthier you is not an easy task; few people can simply “wing it,” and be successful. For the average person, when it comes to weight loss and healthy living, careful planning and commitment to a routine can mean the difference between long-term success and a sporadic, unsuccessful, and frustrating attempt. So let’s think for a moment about some different helpful routines.

  • Water: Water is essential for life. Your body is made up primarily of water. Drinking your daily recommended amount of water (64-100 oz.) is important, but few actually regularly do this. Most, when they are thirsty, opt for a bottle of their favorite soda, or a can of their preferred energy drink. And how convenient this is! Most restaurants are equipped with numerous soda options from the soda fountain; some even have those super-soda fountains with all the different flavors to add in. Gas stations usually have entire walls designated to soda choices. If you are going to overcome the convenience of drinking your calories each day, you will have to plan. So develop a routine. Get a giant bottle (or numerous smaller ones for those worried about tackiness), and each morning, before you leave the house, fill those up to take with you. Even better, fill them the night before so they can chill in the fridge overnight. Then botta-bing, botta-boom–you have your water for the day.
  • Food: Food is much the same as water. Without adequate planning, you will find yourself out and about, and all of a sudden it’s meal time and you are hungry. What are the options? Very little that is any good for your health. So the better option would be to plan. Most of us don’t have time to cook a meal every day. So plan a couple of days each week that you can set aside an hour or so to cook a nice, healthy meal. Cook enough to last a few days. Then immediately portion it out into individual meals, each in its own container, and refrigerate or freeze accordingly. Then you have your meals for the next day or so, and you don’t have to be caught off guard and settle for fast food.
  • Exercise/Activity: Many people understand the benefit of having a set regiment when it comes time to exercise. Do 20 sit-ups, then 20 push-ups, then run one mile. However, it’s not only helpful to have a routine within the workout session, but for the workout session itself to be part of a routine. Exercise, like so many things in life, is one of those things that everyone needs, but few enjoy. And it is those type of things that routines are so helpful with. So set yourself on a schedule. Pick certain times and days that are most convenient for you, and set those times aside expressly for exercise. Don’t plan other things in those time slots! This is also when joining some type of regularly occurring workout class can be helpful, be it Zumba, yoga, martial arts, or whatever else you would enjoy. This gives you certain times to exercise that become part of your regular weekly routine.
  • LetsLose visits: Last, but not least (you knew it was coming), here at LetsLose we stress the importance of regularly, weekly visits–even if it is just to weigh in! The sense of accountability created each week by knowing that you are going to have to come in and step on that scale can go a long way when trying to make serious lifestyle changes between visits. Also, on a more positive note, the feeling of success each week as you see those pounds shed off one by one, week after week, can be a much needed encouragement along the long journey to health. So come on in. Come see our staff and let us serve you and help you in any way we can along the way. Long journeys are best taken with company.

As we all move out of the freedom and spontaneity of summer and into the routine of fall, let us together develop good habits and good routines that will help us arrive at the place of health we desire to be.

Sumo Wrestling, Counter-Intuitive Weight Loss

Posted on May 2, 2014

sumo2_144613Often times many people will try to lose weight using just their own common sense. Less soda, more water. Less fast food, more fresh foods. Less sugar and sweets, more vegetables. Less couch time, more activity. And quite often that’s all it takes (of course with an added dose of motivation).

However, there are many aspects to weight loss that may seem counter-intuitive–that is, they seem to go against normal and reasonable logic–and if you are unaware of some of these counter-intuitive “traps,” you could be hindering your own journey to a healthier you without even knowing it.

One of the most common counter-intuitive “traps” of weight loss that we at Letslose see people fall into all of the time is what we might call the “Sumo Wrestler Trap.” Did you know that a typical sumo wrestler eats a daily diet of 20,000 calories? That’s more than 10 times what a normal male should eat in a day! Now you may say, “What kind of a trap is that? Of course no one trying to lose weight will eat a 20,000 calorie per day diet.” But here’s the kicker: they eat all of those calories in only two meals. Let me say it another way: the normal day of training and exercise for a sumo wrestler (yes, they actually do exercise daily) begins by SKIPPING breakfast…and that is the “Sumo Wrestler Trap.”

So why do sumo wrestlers skip breakfast, and why is this a weight loss trap? Simple. Skipping breakfast slows down the wrestler’s metabolism, which enables them to maintain their weight (which for the average sumo wrestler is anything from 400 to 600 pounds!). By fasting through the night and morning, sumo wrestlers turn their bodies into fat-storing machines. And that is why it is also a weight loss trap. Many dedicated and well-intentioned people trying to lose weight will skip breakfast thinking the obvious: “Less food means less calories, means less weight.” But actually that first meal is extremely important to kick-start your metabolism for the day. So don’t skip breakfast. At least have a small something to eat to get your body awake and running. Just make sure to keep it a healthy something. And as you do, far from becoming the next professional sumo wrestler, you will watch those pounds drop off one by one as your own body’s metabolism does what it does best–burn off those calories.

Here are a few other counter-intuitive weight loss tips:

  • Eat more often: Eating five smaller (and healthier) meals per day can be more effective when trying to lose weight than eating three (and especially two!) meals per day.
  • Eat when you are not hungry: If you are going to be eating five times a day, you will probably find that you are not hungry when your next scheduled meal comes around. That’s great! Eating when you are not hungry means you will eat less. And if you never allow your body to get hungry before you decide to eat, your body (which is incredibly smart) will keep your metabolism running full speed, trusting that you won’t starve it and force it into starvation mode (which means slower metabolism).
  • Enjoy your food: Slow down and savor the food you eat. Eating slower can help you not overeat.

Caution! Swimsuit Season Ahead

Posted on May 2, 2014

canstockphoto18879067It’s hard to believe it, but it’s true. Swimsuit season is right around the corner, and it’s time to prepare. Some of you may have already gone through that dreaded ritual–your “first appearance of the year” in swimming attire (of course, only in front of your mirror). Others may be putting it off, hoping to shed a few more pounds and tighten up that tummy before your debut. Whatever your situation, now’s the time for action. Forget the regrets you have from the past year and all those things you “should have done.” Get yourself up and get ready for the season; it will be here before you know it. And to help you get started, here are some helpful tips:

  • Improve your posture: You’d be surprised at how much this simple tip will help. Poor posture and slouching will make you appear shorter and rounder. Standing up straight and keeping your shoulders back will instantly tighten that tummy.
  • Get moving: Every little bit of activity can help burn off those calories and increase your metabolism. Throughout the day, take some time for activities like walking or dancing. And don’t forget about those simple toning exercises like squats, push-ups, and crunches.
  • Cut excess calories: You really don’t need all of that sugar, or that soda, or that warm piece of fresh cake. And now you have something to motivate you (or in many cases yell at you like a drill sergeant on your first day of basic training): your swimsuit.
  • Reduce bloating: Bloating can make you look heavier than you really are, especially in the mid-section. Increase your fiber intake and try to avoid things like alcohol and excess salt, which can contribute to bloating. Also, you may look into our “Clynza Pure,” a mild colon cleanser to help you stay regular, sold at any Letslose location.
  • Shop smart: At the end of the day, bikinis may not be for everyone. So don’t feel pressured that you have to wear one. Buy a swimsuit that fits you, and that you can wear with confidence. There are many stylish one-piece swimsuits that can take pounds and inches off the moment you put it on. There are a variety of styles and colors that can give your body a whole new look. The bottom line is…Be You and Be Confident.

Don’t let the swimsuit season sneak up on you. And as always, we at Letslose are here to help make you a better you.

Quick & Healthy Combos

Posted on February 3, 2014

 

 

238547500799ac7dd88effe7bd8b66bb (1)

The next time you want a quick healthy meal or snack, consider these combos. Each of these grab and go partners can be prepared in a flash.

Now is the time to start helping your entire family eat healthier. The combinations shown here are not only beneficial to your body, but most are easy enough for children to put together.

Some of the items are staple foods you may already have in your pantry.  Plan for success, start today, show your family that eating healthy is easy and tasty.