Tag: weight loss

Caution! Swimsuit Season Ahead

Posted on June 13, 2016

Are you Beach Body Ready?

It’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.

The Importance of Breakfast when Dieting

Posted on June 13, 2016

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 More

Weight Loss, One Pound at a Time

Posted on August 10, 2014

Follow the map to weight loss and health

In order to achieve weight loss, we need to be fully committed. Sometimes the bathroom scale can actually play tricks on our mind. In order to create weight loss, we need to maintain a healthy diet and exercise daily. When we exercise, we are actually building muscle. Since muscle takes up less physical mass than fat, we can actually become fitter and trimmer without seeing the needle on the bathroom scale change very much, especially in the beginning.

Here are some simple tips for creating weight loss, one pound at a time.

No matter wheat that bathroom scale says, remain fully committed. In the beginning, pay more attention to how your clothes are fitting than to your actual weight.
Never skip breakfast. The reason that they call it “the most important meal of the day” is that eating breakfast helps us to curb our hunger throughout the day.
Make sure to include protein in all of your meals, especially breakfast. Protein is a natural appetite suppressant and also builds muscle mass.
Drink lots of water, up to eight glasses a day. This, too will curb your appetite because we often feel hungry when we become dehydrated.
Get a workout buddy. There will definitely be days when you don’t feel like working out. A friend can help to keep you motivated. Choose an exercise program that you really like. You don’t have to pump iron” to lose weight. A brisk walk of 20 minutes per day will help to induce weight loss, one pound at a time.

Don’t get frustrated and remain fully committed. As time goes on, dieting and exercise become much easier. It usually takes the average person 90 days to develop a new habit. So keep your emotions in check. Too many of us self-sabotage and turn to food when we are feeling negative emotions.

Back to School; Back to Routine

Posted on August 10, 2014

It’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

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.

In It For the Long Haul: Staying Encouraged as the Resolve Wanes

Posted on March 18, 2014

You know the routine. It happens every year. The new year comes around and everyone, ourselves included, get all hyped up about how this year is going to be different…how this year things will change. And no doubt we go into it with sincere zeal and truly good intentions. So in January we sign up for a new gym membership or weight loss program. We decide to eat more healthy and become more active. February comes along and we are going strong, trying to adjust to the new lifestyle. March, and we begin to settle in for the long haul. Or do we?

For many of us, March is less like settling in for the long haul, and more like our last stand at the Alamo. Maybe we decide leading a healthier life is not as important as it once seemed. Or maybe it’s just too difficult to attain – especially when March comes around and we are not where we thought we would be by this point. Then April comes and we begin to slack a little – an extra fast food meal and soda here, a missed gym day there. Then May…then June…and before you know it you’ve set aside all goals of a flourishing life until next year, complete with the certain conviction that it will be different then.

Don’t hear us wrong. We know it is hard and never want to minimize that. On the contrary, we want to help. And that’s why we want to offer a few helpful tips for staying encouraged in your health and weight loss goals as those New Year’s resolution begins to wane.

Make a plan: Do away with abstract notions that weight loss will just happen on its own, or by getting an injection or taking a pill. Weight loss requires a lifestyle change. So each week set concrete, attainable goals for yourself and stick to them. Write them somewhere so that you can see the goal. For example, write it on your bathroom mirror, “This week I will drink 64 oz. of water each day and will eat fast food only twice.” Remind yourself every day, and up the ante each week.

Use the buddy system: Like many things in life, weight loss and healthier living is easier when you don’t try it alone. Find a friend and commit to hold one another accountable so that you can attain your goals of a flourishing, healthy life together.

Celebrate every victory: Wars are won through battles, and each smaller victory is deserving of celebration. Celebrate more than just a pound lost. Every day that you reach your goal (maybe of drinking a certain amount of water, exercising for a certain amount of time, avoiding fast food, eating healthier choices) is one more step in the direction of a healthy life. So celebrate! Tell a friend of your accomplishment. Watch a movie. Do a little dance. Remember, oceans are made up of raindrops, and every little bit counts.

Forgive yourself, but don’t excuse yourself: Let’s be real. No one can follow a perfect weight loss plan. There will be times when we fail, when we let ourselves go, when we fall off the wagon. But it is those times where it is most crucial to remember why you are doing this (you do really want this, don’t you?). Keep the goal in mind and get back up. Don’t decide that you have ruined your chances of success and thus become your own defeater, kicking yourself while you are down. Forgive yourself, and start again with a renewed zeal to succeed. Every day is a new day, and with it comes another opportunity to begin again. But be careful never to allow this to become an excuse for failure.

Blessings in your journey to health and a flourishing life.

Goals – Write “Em Down

Posted on February 3, 2014

How will you ever get there if you don’t know where you are going?

Take some time to write down your goals. Sure, they will most likely change, but start somewhere. Here are a few good reasons to put your goals in writing:

Shows Intent & Fosters Commitment – with a written goal, you now have a plan. Just the simple act of writing it down shows intent, provides a constant reminder and fosters commitment to see it through.
Focus – When you write down your ideas you automatically focus your attention on them. Few if any of us can write one thought and think another at the same time. Thus a pencil and paper make excellent concentration tools. (quote -Michael Leboeuf)
Motivates & Makes it Vivid – If you take the time to continuously review your written goals, they stay vivid in your mind which in turn help motivate you to stick to the plan.
Enables you to see and celebrate your progress – seeing progress goes a long way to help keep you on track. Celebrating small successes is a perfect way to keep your eye on the prize.

Product Highlight: Nutribullet

Posted on January 8, 2014

NutriBullet: The Superfood Nutrition Extractor®. Turn ordinary food into superfood and add years to your life! Available at most major retailers.

Simply fill halfway with raw veggies and the other half raw fruits. Easy to use, makes delicious, nutritious smoothies.

In need of a brain-boosting breakfast to power your way through the day? For sustained energy and a nutritional boost, here are some superior choices in the breakfast bunch.
1. Blueberries
These bright blue beauties contain one of the highest antioxidant capacities of all fruits, making blueberries a no-brainer (…or shall I say a yes-brainer?) There is evidence that these superfruits can improve memory, as well as boost the immune system. Blueberries, along with other members of the berry family are lower on the glycemic-index (GI). A low GI along with their high fiber content helps slowly release sugar into the bloodstream for sustained energy.
2. Walnuts
What do you think of when you see an unshelled walnut? Looks like a brain, right? Well, that is no coincidence, my friend! Walnuts are high in omega-3 fatty acids shown to boost brain health and reduce inflammation. The healthy fats found in walnuts will help absorb fat-soluble vitamins and the protein will “stick to the ribs” to keep you satiated until lunch.
3. Spinach
Vitamin C found in the strawberries of our Berry Brain Boost NutriBlast (below) helps absorb the iron contained in spinach. Iron enhances oxygen distribution throughout the body, waking up the immune system, boosting energy, and enhancing brain activity. Spinach is also an abundant source of vitamin K (almost 200% of the daily value in one cup raw), a nutrient required to help build strong bones.
4. Rolled Oats
We’ve all heard oatmeal helps reduce cholesterol, but do you know how? Its high soluble fiber is key. It not only helps keep your heart healthy, it will also slow down the rate at which the sugars from fruits are released into the bloodstream. This prevents any drastic energy highs or lows, the foundation to keeping you awake and alert. Choose gluten-free to prevent any inflammation caused by potential allergies or intolerance.
5. Almond Milk (or other dairy alternative)
With milk intolerance and dairy allergies on the rise, it is best to choose a dairy alternative fortified with calcium to meet the needs of growing bones. Fortunately, there are several options available that contain even more calcium than a glass of cow’s milk. Almond, rice, organic soy, oat, flax, and hemp milks are a few options you can find in your local market. This will also lend a creamier consistency to your NutriBlasts that your whole family will love.

Incorporate these top 5 foods in a delicious, nutritious NutriBlast. It’s the perfect start to the day!
Berry Brain Boost NutriBlast
25% spinach
½ banana
½ cup blueberries
¼ cup strawberries
¼ cup raw walnuts
3 Tbsp gluten-free rolled oats
Unsweetened almond milk to the MAX line
Blast for 45 seconds.

–Krista Haynes, R.D.
NutriBullet Nutrition Advisor

To Your Health!

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