You Cheated On Your Diet (Healthy Lifestyle) How to Recover

You Cheated On Your Diet (Healthy Lifestyle) How to Recover

It happens.  Don’t beat yourself up about it, BUT don’t let yourself be set back from reaching your goals.  One of the worst things you can do is to think “I already blew it, so I’m just going to eat what I want the rest of the night”.  That’s like saying “I’m going to start my diet tomorrow, so I am binging tonight”.  We believe that people should not “diet” and should not think of losing weight as a dieting.  Instead, if dieting, choose a healthy lifestyle.  So many chronic health issues are caused or prevented by maintaining a healthy weight with the proper diet and exercise.  Doctors say that by losing weight, just this one change can prevent and help so many chronic health issues such as:

  • High blood pressure
  • Out of control cholesterol levels
  • Stroke
  • Fatty liver disease
  • Kidney disease
  • Heart Disease
  • Type II Diabetes
  • Depression
  • Sleep issues and sleep apnea
  • Gallstones
  • Osteoarthritis
  • Fertility issues
  • And more

Did you hear that?  One positive change can improve so many health aspects!

Some people think that they can just “blow the entire day” after the so-called cheat. NO, please don’t.  If you have stayed under or around 50 carbs because you are maintaining, you are probably alright.  If you have gone higher, you will need to reset, if you don’t, it will set you back both emotionally and physically.  A single meal can put you over the top with all the poor-quality food that is available.  Remember at 50 carbs you are maintaining, to lose weight you must get below 25 again.

Recovering from Cheating

It’s not the end of the world but you’re going to have to go low carb and get back on your meal plan for long-term results.  We are talking about long-term results for complete lifestyle.  Here are some tips to help you get back control:

  1. Track your carbs. This is very important because EVERYTHING COUNTS.  Doing this will help you not cheat.  Again, the goal is not to go over 25 carbs.
  2. Try intermittent fasting. By combining intermittent fasting and keto you will have better luck getting back into ketosis a lot faster.  This will shift your body from using carbs to fats a lot quicker.
  3. Exercise more. Physical activity helps with so many things.  Physical activity will deplete the sugar and glycogen stores in your body.  Do any activity that gets you moving such as running, walking, dancing, biking, kayaking, etc.

Try MCT supplements.  MCT is a fatty acid that is rapidly absorbed by your body and is converted to ketones.

Now, let’s move on and learn how to avoid cheat days.  Here are a few things you can do to help get you out of the mind frame of not cheating:

 

  1. Practice mindfulness.  This term is used so often but keep it simple.  It means paying attention to your own body because it can resist cravings and emotional eating that so many people are guilty of.
  2. Make your eating and diet something that you like and enjoy. Make sure you are incorporating high protein foods because this will help you not feel hungry.  By consciously thinking about your meals will also help you not get bored with the same old foods.
  3. Plan your snacks and meals. People often complain about this, but it is not that difficult.  This will make it easier to stick to and actually ave you time.  Eating spontaneously is much harder and adds stress to something that should be making you feel healthier.
  4. Avoid buying anything that is tempting for you. This can be difficult especially if you are living with people that do eat the way you do.  It is also hard if you shop when you are hungry.  At least keep them out of sight.
  5. Have an accountability person. At least in the beginning to get you started this is important.  New Vitality Centers likes to see you once a week or every other week.  This not only allows for the weigh in’s but also helps you stay on target with coaching and added information.  Accountability to someone makes it more difficult to cheat.

New Vitality Centers offers FREE InBody testing to help you know what your body is made up of.

 

New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

Newvitalitycenters.com

Are You Sleeping Too Much?

We always talk about the importance of sleep, not just the number of hours of sleep but also the quality of sleep.  But have you ever considered that you are sleeping too much?  Can that really happen?  Yes, it can!

If you have been feeling tired and cannot drag yourself out of bed, maybe too much sleep could be the problem.  Everyone experiences insomnia and sleep deprivation at some points in time.  There are harmful effects of oversleeping.  Sleeping too much can bring about underlying health conditions like depression and certain chronic diseases.

It sounds good but we should not be sleeping 12 hours a day.  We do need a certain amount each night to help restore our energy and support body functions, but too much sleep can be problematic.

How much sleep should I be getting?  The National Sleep Foundation believes that getting 7 to 9 hours of sleep each night is normal and healthy for most adults.  This is what is needed to feel energized and operate at your best.  Getting around 7 to 9 hours of sleep each night has several benefits:

  • A better mood
  • Improved concentration
  • Lower risk for obesity and many diseases
  • Longevity

They also found that getting over 9 hours of sleep seems to be too much.  Consistently oversleeping is called hypersomnia and is more than 9 hours and it can indicate that something is wrong whether mentally or physically.  This is true when you wake up and still don’t feel rested or healthy.

There are many causes of oversleeping.  Sometimes it can be a symptom of certain medical conditions such as:

  • What you eat is very important
  • Obesity
  • Depression
  • Unbalanced hormones
  • Chronic pain
  • Chronic inflammation and autoimmune diseases
  • Issues with breathing due to smoking, asthma, and obesity
  • Side effects from medications
  • Chronic stress
  • Sleep disorders including sleep apnea, narcolepsy, and bruxism

Diet is a huge factor in a person’s health and it impacts sleep quality.  Poor nutrition increases the risk of heart disease, obesity, diabetes, Alzheimer’s disease, and more.   A study in the Journal of Clinical Sleep Medicine confirmed these findings.  The study further confirms that just one day of eating foods high in sugar can result in reduced duration of slow-wave sleep which is referred to as “deep sleep”.  This is the part of sleep that restores physical and mental energy and more.

Spicy and acidic foods can kill efforts to good sleep quality because it can cause heartburn.  Heartburn is very problematic for people with acid reflux.  Eating these foods close to bedtime because lying down makes heartburn worse.  It is uncomfortable and hinders sleep.

An old wise tale is to drink warm milk before bed.  Milk contains tryptophan.  The body uses tryptophan to make serotonin which is a neurotransmitter in the brain.  Serotonin helps control sleep patterns, appetite, pain, and other functions but does not contain enough tryptophan to change your sleep patterns.

If you are overweight, losing those pounds can help tremendously.  Losing the excess weight will help with other conditions that contribute to poor sleep such as high blood pressure, circulation issues, energy, and the ability to rest peacefully.

Have you ever been in bed at night and think “tick tock, tick tock, etc.”?  It’s 3 am and your up and frustrated.  We know that sleep is one of the most important needs in life.  We need it to function.  Without it, we break down physically and mentally.  Diet and lifestyle habits are hard to break but they could be sabotaging your efforts to get quality sleep.  A study from the National Center on Sleep Disorders at the National Institute of Health concludes that foods we consume can interfere with sleep.  The most common is caffeine and sugar; not to mention nicotine.

We like to keep you off medication at New Vitality Centers but if worse comes to worse, a sleeping pill could help if used in moderation.  Use caution with sleeping pills because it is merely a band-aid for the symptoms.  A doctor may prescribe sleeping pills on a short-term basis for patients who are having a stressful period in their life.

Lifestyle habits can play a leading role in quality of sleep or lack of sleep.  The Cleveland Clinic recommends these tips for good sleep:

  • Not going to bed until you are tired
  • Setting a regular schedule to get up, even on weekends
  • Not napping during the day
  • Avoid caffeine and nicotine at night
  • Not watching TV, eating, or reading in bed
  • Following the same bedtime routines
  • Avoid rigorous exercise 3 hours before bed
  • Invest in a high-quality mattress
  • Exercise during the day
  • Talk to your doctor about medications that could be interfering with sleep

Warning Signs of Too Much Sleep

If you’re wondering if you are sleeping too much, take a look at these warning signs:

  • Your’re always tired.
  • You are moody and irritable
  • Pain is getting worse from laying down too much
  • Your’re getting headaches and brain fog
  • You have slower reaction times and mental performance
  • Inflammation is worsening
  • Weight gain

Sleeping too much is linked to higher rates of inflammation, weight gain, mortality, and chronic disease.  Too much sleep is also has a negative effect on hormones and circadian cycles.  This can cause changes in reproductive hormones and fertility issues.

There are many side effects that can result from too much sleep:

  • Cognitive impairment such as memory issues, dementia and Alzheimer’s disease
  • Increased risk for depression or worsened depression
  • Increased inflammation, swelling, and pain because of less blood flow
  • Higher risk of obesity
  • Higher risk for heart disease (One study found that people who slept consistently more than 8 hours a night has double the risk of angina chest pains which is caused by reduced flood flow)
  • Impaired glucose tolerance which can lead to Type 2 diabetes
  • Impaired fertility
  • Higher risk of strokeRemember, most adults need about 7 to 9 hours of sleep each night.  This supports a healthy weight, brain, mood, heart, metabolism and more.

     

    New Vitality Centers

    665 S. Kings Ave.

    Brandon, FL  33511

    (813) 436-0708

    Newvitalitycenters.com

Ketogenic Diet and Intermittent Fasting May Relieve Anxiety and Depression

Ketogenic Diet and Intermittent Fasting May Relieve Anxiety and Depression

Is it possible?

We all know that low-carb, high-fat diet can help lower blood pressure, reduce your risk of heart disease, and help you lose weight. Depression is a mental disorder that affects more than 350 million people of all ages. Depression is not the same as mood swings and it is not the same as crying for a day over an unfortunate life event. Depression is a poison for someone who is suffering and contributes to many other diseases.  

Anxiety is a feeling of fear, worry, nervousness, and uneasiness about something and it is often recurrent in those who have chronic anxiety disorders. Feeling a little anxious on certain occasions like the first day of school, a job interview, or public speaking, is considered normal and most people experience that.

There are studies that show that ketogenic diet can help fight depression and anxiety too.  Many stories are coming out about people sharing how they do not feel depressed or anxious anymore on the ketogenic diet.

Your diet can absolutely have an effect on your mood and many studies have shown a link between diet and a person’s state of mind. When you’re on ketogenic diet, your body produces more GABA (gamma-aminobutyric acid), which is a valuable anti-anxiety neurotransmitter that helps the brain function properly. If your GABA levels are low, there is higher risk for anxiety and depression.

Weight loss may also help relieve symptoms of depression, especially if one of the reasons a person is depressed is linked to being overweight.  If you are at a healthy weight consistently it is linked to better sleep and happier moods.

Science backs up the mental health claims of the keto diet with improvement in stress, depression, and anxiety.

Ketogenic and Mood.  Keto acts as a mood stabilizer because of its anticonvulsant properties, positive energy changes in brain profiles.  A study tested the mood stabilizing properties of the keto diet on rats.  The results revealed that rats in the keto group spent less time immobile and they stated that this result is like how rats treated with antidepressants would react.

Ketogenic and Energy Levels.  The ketone bodies on a ketogenic diet have been found to produce more ATP for energy than glucose, and they are metabolized faster.  Glucose must go through glycolysis first.  High carb diets are associated with fatigue and sluggishness.  On keto it is reduced significantly which leads to overall improved energy.  Lack of energy to participate in activities is one of the symptoms of depression, and the keto diet can help reduce those symptoms by increasing energy levels.

Ketogenic and Inflammation.  It is well-known that high carb diets increase the risk of inflammation, especially in overweight and obese people.  Chronic inflammation and oxidative stress are two huge factors of many diseases including depression and anxiety.  Keto diet helps to eliminate inflammation in the body and there’s good reason.  Aside from being great for weight loss, the keto diet is naturally anti-inflammatory.  When on keto diet, you are reducing food that feed inflammation.  One of the first things that happen when you go on keto is your drop some initial weight quickly.  You get reduced bloat which accompanies inflammation

The neurological benefits of the keto diet are continuously being studied and we are already seeing plenty of evidence that supports keto benefits such as improved cognitive function, improved memory, and brain function.

The current evidence shows the positive effects of the ketogenic diet on depression and anxiety.  For example, people who have lost weight on the keto diet never fail to say how great and confident they feel again.

Junk Food Has Harmful Effects On YOU!

Junk Food Has Harmful Effects On YOU!

Why do you think they call it “junk food”?  There is a dark side, and we are going to tell you about it.  Study after study have shown that fast foods and processed foods have increased obesity in in children and adults, heart disease, and other chronic diseases.  The part to worry about is that it is not just years of poor eating that can cause serious damage to your brain, but regular consumption can lead to mental meltdowns.

The Encyclopedia of Junk Food and Fast Food defines junk food as those commercial products including candy, bakery goods, ice cream, salty snacks, and soft drinks.

All fast foods are not junk food but certainly most are.  Be careful!  The more junk food you eat, the less likely you are to get the essential nutrients your body needs and relies on for proper function.  Junk food can and will hurt you.

  1. It can cause memory and learning problems. A study published in the American Journal of Clinical Nutrition shows that healthy people who eat junk food for only 5 days performed poorly on cognitive tests that measured attention, speed, and mood.  A poor diet is toxic.  It causes chemical reactions that lead to inflammation in the hippocampus area of the brain which is associated with memory and special recognition.  Diets that are high in sugars and bad fats can suppress the brain peptide called BDNF – brain-derived neurotrophic factor.  That peptide in your brain helps with learning and memory formation.  Moreover, the brain contains synapses which is responsible for learning and memory.  Even overeating and eating too many calories interferes with the healthy production and functioning of these synapses.
  2. Increases the risk of dementia.   Many people are dealing with aging parents with dementia and Alzheimer’s disease.  It is emotionally exhausting.  In a survey of our own patients at New Vitality Centers, it was listed as the biggest fear of most of the patients.  The link between junk food and dementia has been one of the scariest discoveries associated with the consumption of junk food.  Insulin is produced in the pancreas and helps in the transportation of glucose to fuel the body.  Insulin is also produced in the brain where it helps in carrying signals between nerve cells and forming memories.  A study was done at Brown University, and it shows that too much fatty food and sugars can substantially increase the insulin levels in your body.  The higher the levels of insulin, the brain stops responding to this hormone and becomes resistant to it.  It restricts our ability to think, recall, or create memories. The result is the increased risk of dementia.  After this was discovered, most scientist refer to Alzheimer’s as a form of “diabetes of the brain”.
  3. Junk food lessens your ability to control appetite. Excess consumption of trans fats that is found in fried and processed foods can send mixed signals to the brain which makes it difficult to process what you have eaten and how hungry you are.  Therefore, you end up overeating.  Healthy brain functions require a daily dose of essential fatty acids like omega-6 and omega-3.  If these two elements are deficient there is a very high risk of attention deficit disorder, dementia, and bipolar disorder and other brain-related problems.  Too much junk food replaces these with trans fats which are harder to digest.  Studies show that trans fats cause inflammation in the hypothalamus, which is the part of the brain that contains neurons to control body weight.  Junk food kills your appetite for healthy food!  In some circumstances, the habit of overeating is like drug addiction by relying on junk foods to activate the pleasure centers of the brain.
  4. Junk food causes chemical changes that can lead to depression.  There are many studies that show that eating foods high in sugar and bad fat changes the chemical activity of the brain making it more dependent on those foods.  One study at the University of Montreal on mice showed that they suffered with withdrawal symptoms after their regular junk food diet was discontinued.  In people, these withdrawal symptoms can lead to the inability to deal with stress, make you feel depressed and then you turn back to those foods to comfort yourself and handle these feelings.  It is a vicious cycle, and it is difficult to stop the cycle.  Too much junk food means that you do not get enough essential nutrients like the amino acid tryptophan, which increases the risk of depression.  We are overloaded with new stories of the increases of people and even young people on anxiety and medication for depression.
  5. Junk food makes you impatient and can cause uncontrollable cravings.  Eating too much sugar, even a cupcake or doughnut, can temporarily spike your blood sugar levels making you feel happy and satisfied but as soon as they return to normal you are left feeling even more irritable.  Fast food is loaded, loaded, with refined carbohydrates which cause your blood sugar levels to fluctuate rapidly.  If your sugar levels drop to a very low level, in comes the anxiety, confusion, and fatigue.  Fast foods are loaded with artificial flavorings and preservatives like sodium benzoate that increases hyperactivity.

These sugary and bad fat foods are specially designed to be addictive in nature with high levels of salts, sugars, and fats that make you crave them!  The addictive nature of fast food can make your brain crave them even when you are not hungry.

For more information contact: New Vitality Centers

665 S. Kings Ave, Brandon, FL  33511

813-436-0708

www.newvitalitycenters.com

 

 

Why Do We Crave Sweet and Salty Foods?

There are 3 reasons why you crave sweet or salty foods.

  • Partly Physiological Does chocolate start calling your name around 2p.m.?
  • Partly Psychological
  • Partly the Environment    Do you want a bag of chips an hour after dinner?

 

Your body functions like a car.  You put gas in the tank and then you drive.  If your body does not get the fuel it needs, the strong physical cravings come.  What does your body need?  A balanced intake throughout the day of:  fiber, lean proteins, healthy carbohydrates, and heart healthy fats.

3 Factors that Contribute to Cravings

  1. You are starving yourself.  This comes from a couple of different ways.  Simply going without food and skipping meals sets yourself up for failure.  Following a healthy supervised intermittent fasting protocol is helpful but you need to be prepared in advance.  If you are not giving your body nutritious food that sustains your body systems, cravings will come!  When you are not prepared, you are setting yourself up for failure because your body will crave the fastest fuel it can think of which usually turns out to be refined grains and simple sugars.  This habit can lead to binging.

 

  1. You do not realize how addictive sugar and salt can be.  Why do we crave sugar and salt?  Well for one thing – they taste good.  This is not a mistake.  Food companies perform research to determine which food components will tempt consumers’ taste buds the most.  Our brains are wired to enjoy things which make us happy.  Sugar makes us feel good and leaves us to want to experience that over and over.  Sweet and salty foods and beverages are incredibly addictive.  That is why processed food is loaded with them.  They trigger the release of dopamine, the brain chemical that motivates us to engage in rewarding behaviors.  It is like any addiction; over time our tolerance builds up and we need more to reward ourselves.  This creates a vicious and unhealthy cycle.

 

  1. You are not listening to your body. If you begin to crave something sweet or salty, before you indulge, check your fatigue level.  Research shows that when you are tired you are more likely to turn to whatever you crave to give you more energy.  If you are craving a salty snack, the next time it happens, pay attention to your stress level.  Stress may impair your adrenal glands’ ability to regulate sodium, which may lead to cravings.  Are you thirsty?  Some research suggests that mistaking dehydration for hunger may trigger cravings as well.  If you have diabetes, you probably get hungrier than other people.  But excessive hunger can mean your blood sugar is too high or too low.

Understand that starving yourself is not a good solution.  Understand that sugar and salt can be addictive. Understand that your body may be trying to tell you something can help you reduce cravings and embrace a more balanced diet.

 

New Vitality Centers

665 S. Kings Ave.

Brandon, FL  33511

(813) 436-0708

Newvitalitycenters.com

 

5 Reasons Why People Fail on the Keto Diet (Do Not Be One of Them)

5 Reasons Why People Fail on the Keto Diet (Do not be one of them!)

Sometimes it is just plain hard even when you do everything “by the book”.  The weight just will not go away no matter how hard you try.  Keto works for many people but you must do it right.

Some common mistakes people make that keep them from reaching their goal are listed below.

#1 Rushing in without a plan.  Absolutely a high-fat, low-carb diet can make you drop 20lbs per month – or even more if you do it right.  If you are doing it right, you can regain confidence, health and lose fat. But you must prepare so you can be successful, or you can end up worse than before.  You must have a plan.  Cravings will come.  What are you going to do?  Although cravings come in waves, know what healthy snacks you will eat and have them on hand.  Know what sweet substitutes you should eat.  Your health is the number one priority, so go in with a plan.

#2 Not getting enough vitamins and nutrients.  It is important to get enough vitamin B.  B vitamins are found mostly in whole grains.  If you do not get them, you will feel tired which lowers your energy and slows down weight loss.  You can get B vitamins from a lot of keto-friendly foods such as meats, eggs, dairy products, seeds and nuts, and dark leafy vegetables like spinach and broccoli.  To help in the process New Vitality Centers offers and includes lipotropic injections with your program to help with fat burning as well as B12 injections.  These can boost your B vitamins and your energy levels.

#3 Eating too many carbs.  Most people fail because they eat too many carbs and do not even realize it.  When you are in ketosis which is a metabolic state that your body burns fat for energy instead of glucose, carbs must be cut down drastically.  Only about 5% of your total calories should come from carbs such as fruits.  Most people do not realize how many carbs are in daily foods.  Consider using an app or even a simple log you can make yourself to chart everything that goes into your mouth.

After all, you are the only one that has control over what goes in your mouth!

#4 Eating too much protein.  Yes, you are supposed to eat protein on the keto diet.  But too much is going to cause you to lose weight at a slower pace.  When you digest protein, a small amount is converted to glucose (sugar) which is a carb.  Keto is not a free for all on protein.  Do not fall into the trap of eating as much bacon as you want.  Bring in the nut butters, olive oil, and avocados to your diet.  Make sure you have some healthy fat every day on your plate.

#5 Not eating enough fiber.  This can be a little challenging for some because keto focuses on low carb eating so it’s normal not to eat as much fiber as before.  There is a lot of fiber in fruits and whole grains, but you must track it on keto.  Fiber helps regulate hunger and helps you feel full.  It can also provide you with energy.  You may want to consider a fiber supplement and New Vitality Centers recommends eating vegetables dark in color.

#6 Not incorporating intermittent fasting.  Intermittent fasting has been used for many decades.  It is a proven way to change your metabolism and lose weight.  New Vitality Centers uses a combination of keto diet along with intermittent fasting to get the weight off.  This combination helps you burn off unwanted fat, get control of our appetite, stoop craving unhealthy foods, feel healthier and look better!  It may sound hard but there are many forms of intermittent fasting.  It is not as hard as it seems.  Remember if your dinner is at 6:00 pm by 6:00 am, you have already fasted 12 hours.  Go a few more to 10:00 and you are at 16 hours of fasting.

You can do it!  But you must have a plan and stay ahead of your hunger.  Remember hunger comes in waves. When we do not have a plan, that is when we grab unhealthy snacks which we regret later.  You will have many other benefits too.  Healthy protein, fat, and fiber help you sleep better, decreases sugar cravings, and the constant snacking.

 

Keto Diet and Intermittent Fasting – A combination that works!

The idea of intermittent fasting seems overwhelming at first.  But, fasting has long been linked with some seriously positive health benefits and may even help extend your lifespan.

In our modern age, we have found a way to reap the benefits of fasting without having to suffer through long bouts of deprivation.  While some will quickly dismiss intermittent fasting, those who have tried it can speak to its wide-ranging health benefits.

The keto diet has proven to be a life changer, even a life saver, for a growing number of people.  As we have learned more about how ketosis works, scientists have found another valuable method of eating that may expand the keto diet’s benefits even further.  You see, it’s not just about what you eat but about when you eat.  Using this combination, there is no stopping you.

Keto Diet combined with Intermittent Fasting can bring incredible benefits, from weight loss to mental clarity to extending your life.

New Vitality Centers uses the Clean Start Weight Loss Program that uses a combination of Keto Diet along with Intermittent Fasting.  To help you along, we include appetite suppressants and lipotropic injections.  This combination gives you a nice boost to dick start the program by helping to control cravings and to burn fat.

Intermittent fasting alone promotes the production of ketones, which can help you reach ketosis faster and easier.  Fasting also triggers a cell renewal process called autophagy which makes your body run more effectively.

Have you thought of fasting as a form of self-torture?  Give your body some credit.  Our bodies are designed to survive and thrive.  Intermittent fasting is really pretty easy; especially with the help New Vitality Centers adds such as the appetite suppressants.  Most people choose to fast for 16-18 hours and give themselves a 6-8 hour eating window.  This could mean skipping breakfast and then allowing yourself to eat from, say 10am – 6pm.

As your body adapts to intermittent fasting, you can start to experiment with shorter eating windows.  Always remember to adjust your eating and fasting windows to whatever makes you feel your best that works with your lifestyle.

Are you tired of Yo-Yo Dieting?

Are you tired of Yo-Yo Dieting? Here’s how to end it for good. 

We’ve all done it before, and it is frustrating.  You get close or hit your goal and look and feel better.  Then a vacation comes, and we indulge in desserts, buffets, lounging on the beach, reasoning that we can treat ourselves since we have worked so hard.  After returning to work, it’s busy, and there is less time to exercise.  Now, we are not even sure if the clothes we bought months ago will even fit.  Time to go on another diet! 

Sound familiar?  We are all tired of yo-yo dieting or weight cycling.  Rather than only thinking about weight loss because of an important upcoming event, make it a part of your lifestyle no matter what’s going on. 

Easier said than done, you’re probably thinking.  It’s true, it takes time to develop new habits, so here are some ways to end yo-yo dieting for good. 

No matter how busy you get, there is always time to sneak in some exercise.  Even if you can only do a few minutes each day or only have time on weekends, any form of exercise is better than none at all.   

Recognize Gimmicks Don’t Work 

Despite what some campaigns say, there is no magic pill or supplement you can take to melt the pounds away.  Some show minimal results, but they are not long-term solutions that exercise and eating right can provide.  If you complete a program that is not sustainable to suit your lifestyle, all the weight will be gained back. 

Know Your Triggers 

You’ve had a bad day at work or with the kids, so you decide you deserve a cupcake to make up for it.  While it may make you feel better now, this type of mentality only perpetuates unhealthy eating habits and weight gain.  If other triggers such a stress or relationship problems can also make you overeat, try a healthier alternative instead, such as going for a walk, a hot bath to relieve stress.   

Start By Setting Small Goals for Yourself 

Making a lifestyle change is not easy, just like quitting a bad habit is hard.  Implementing a lot of changes all at once can backfire.  Instead, start by setting one or two goals a week.  For example, you can start by making a point to drink eight glasses of water each day.  The next week add a 20-minute walk around the neighborhood five nights a week.  You will start to feel better, notice a slimmer waistline, and have more energy. 

Avoid Situations That Encourage Overeating 

When you start your efforts, it will benefit you to remove yourself from situations where you tend to eat more than you need.  Or, if you are at celebrations or parties, know that your friends are not always encouraging.  Often, they say, “it’s her birthday; you have to have a piece of cake.”  Enlist the support of your friends, coworkers, and family to make it easier on yourself. 

If you want a proven medical weight loss program where you do not feel hungry and have cravings, we can help.  This is an 8 week program that follows the Clean Start Weight Loss Program.  It is a combination of intermittent fasting and keto diet.  The best part is that it allows you to continue with your life without being confined to meal kits and meal replacements.  It allows you to socialize and go out to dinner.   

Sugar Is Not Your Friend

Bursts of sugar send a surge through the body that significantly affects your mind and body.  We crave sweetness, but it is clear that too much leads to higher risk of obesity, diabetes, and heart disease.  In addition to Alzheimers and other degenerative brain disorders that thrive on chronic inflammation, sugar affects your mental state.  People like to separate the brain from the rest of the body, but studies have found a correlation between inflammation and mental health.  Did I tell you sugar is not your friend!   Most people eat two to three times the level recommended, which is one reason for a higher diagnosis of mood disorders.  We all know that sugar causes inflammation, but it also influences our mental health by affecting our nervous system’s neurotransmitters.  Some doctors classify sugar as an addictive drug because these refined white crystal triggers the pleasure and reward centers in our brain like a drug does.  That is why people indulge in higher and higher amounts to get the same euphoric rewarding feeling.  Sugar consumption has skyrocketed, with the average American consuming about 152 pounds of sugar a year.  That is almost ½ pound a day! 

That is why we use the Keto Diet along with intermittent fasting.  This plan is low in carbohydrates (which converts to sugar), so the body uses fat for fuel; thus, your body begins to burn fat.  There are many benefits to using fat as fuel for your body, including weight loss, burning fat even when you are sleeping, gives you energy and stabilizes blood sugar levels, and long-term health benefits.   

This plan allows you to lose weight without being hungry! 

Protein helps to stabilize blood sugar, which helps keep you out of fight or flight.”  Protein provides the building blocks for your neurotransmitters, serotonin, dopamine, and GABA.   

Our program is an 8 week medical weight loss following the Clean Start Weight Loss Program.  It is a combination of intermittent fasting and keto diet thus allowing you to live your life without the confinement of meal kits and meal replacements.  The foundation is old.  Low carb diet and closely related to the old Adkins Diet.  This is based on real food and simply avoids sugar and processed food relying on meat, fish, vegetables, and natural fat. It’s a super charged version of an old idea.