Get back on track with weight loss programs

So you overate a bit on Thanksgiving and indulged in some holiday treats. While you may be tempted to give up on any diets or weight loss programs you’ve been following, don’t do it! Even though you may have gotten off track for a few days, today is a new day and this isn’t just about weight loss, it’s about your overall health!

Stick to a plan. Start this week off right by planning your meals and snacks, and then go shopping for healthy foods and hunger satiating weight loss products. You should also schedule your workouts in advance and think hard about any potential times you can sneak some extra physical activity in. Are there any errands you can run on foot instead of driving? Where can you take the stairs instead of the elevator?

Don’t skip breakfast. No matter how busy you are and what else you’ll be eating all day, do not skip the most important meal of the day. When you skip breakfast, your body goes into starvation mode—this means it stores whatever fat is in your body and slows down your metabolism. Make a healthy breakfast of an omelet with veggies or steel-cut oatmeal with fruit. For those days that you wake up late and have to run out the door, have some weight loss products on hand that will serve as a meal replacement.

Clean it up. Make sure you’re eating as many healthy, whole foods as possible. Avoid any empty calories right now, and instead load up on fiber-rich foods like fruits, veggies and whole grains. The doctors and staff members at medical weight loss centers will be able to give you some more suggestions on the best types of foods to eat.

Drink plenty of water. Hydration is key to having success with weight loss programs. It helps to flush and detox your body, and often times, people confuse dehydration with hunger.

Strategize your workouts. While it may be tempting to stay out of the gym and instead join the droves that get back to their exercise programs after the New Year, don’t do it. It will be so much harder to get started again, and you may gain if you don’t work out, especially with the December holidays coming up. Do the opposite and instead up the ante on your workout starting today. Make sure that your program includes cardio work, strength training, and flexibility training such as yoga or Pilates classes.

Switch it up. It’s also an ideal time to add something new to your workout to switch things up so you avoid a plateau and to confuse your muscles. Maybe you’ve been wanting to try group workouts, horseback riding, Zumba or Krav Maga—make those classes or lessons an early Christmas present to yourself and then schedule the classes as an unchangeable appointment.

Make a goal. We’re not talking about weight loss goals—those should have already been set by now. Instead, think about some way to challenge yourself like never before, like walking or running a 5K or competing in one of the muddy obstacle courses that are popping up everywhere. This will give you something to train for and look forward to participating in. *Do consult with a physician at whichever medical weight loss centers you’re working with, to make sure that your health will not be in jeopardy.

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Pumpkin benefits weight loss programs

Pumpkins aren’t just good for Thanksgiving—they’re actually considered one of the best foods for weight loss programs. Pumpkins are packed with fiber and low in calories, with only 30-40 calories per serving. When you incorporate foods like pumpkin with other nutrient-packed, low calorie foods and a regular workout regimen, you can lose weight and improve your health.

Weight loss clinics recommend pumpkin as a super food not just for its fiber-rich content, but because it offers a multitude of health benefits. It’s extremely easy to prepare, filling and delicious, and both the pulp and seeds offer a host of benefits.  A one cup serving has zero fat and cholesterol, and only eight grams of carbohydrates.

Pumpkins are antioxidant-rich—they offer vitamins A, B6, C and E and are excellent sources of magnesium, folate, iron, phosphorus, niacin, thiamin, lutein and zeaxanthin.  They also are loaded with carotenoids, including beta-carotene, which is converted into vitamin A. 

Not only does eating pumpkin boost weight loss programs, it benefits your overall health significantly.  Lutein and zeaxanthin helps prevent cataract formation and reduces the risk of macular degeneration, while beta carotene can prevent night blindness and other sight issues.  Another reason why medical weight loss centers recommend eating foods like pumpkin is because it boosts your immune system by providing more than 11 milligrams of vitamin C.

Pumpkin’s high content of magnesium and zinc helps strengthen teeth and bones, and also boosts heart health. The seeds have been shown to promote a healthy prostate, and their anti-inflammatory benefits help provide arthritis relief. In addition, pumpkin seeds contain phytosterols, a compound that helps lower LDL “bad” cholesterol. 

Medical weight loss centers also promote the consumption of pumpkins because their antioxidant content has been shown to play a role in cancer prevention, according to the National Cancer Institute. The carotenoids neutralize free radicals which can help reduce the risk of cancer.

Last but not least, weight loss clinics promote the consumption of pumpkin because it’s loaded with potassium, which gives your energy for working out, maximizes muscle functions and helps restore the body's balance of electrolytes after exercise.

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Top 5 ways to avoid holiday weight gain

The holidays bring lots of temptation—especially when it comes to treats. People follow programs for weight loss all year long and then completely blow it as soon as Thanksgiving rolls around. While we all want to enjoy our holidays, we can still do so without undoing all the hard work we’ve done this far.

Be realistic—aim to maintain. Instead of pressuring yourself to aggressively lose weight during the holidays, focus on an easier goal so that you don’t experience extra stress. Try just to maintain your weight loss and plan to re-up whatever diet or weight loss programs you want to follow in January. You can always visit one of the many medical weight loss clinics in Southern California to get medical advice on the best ways to jumpstart your diet again in the new year.

Stay hydrated. When you don’t drink enough water, I can cause you to overeat, as it’s easy to mistake hunger for thirst. Make a point to drink a glass before and after your meal, so you’re certain you won’t mistake the two. Even when you take medical weight loss pills to curb your appetite, water will make a big difference in helping to manage hunger.

Indulge—a little. When we deprive ourselves too much, we may end up overeating and completely derailing diets and weight loss programs. When your holiday favorites are in front of you, go ahead and enjoy a little bit. Eats treats in moderation and balance them with healthy foods. For example, if you’re at a holiday party, fill your appetizer plate with veggies and have a couple of your favorite cookies.

Step away from the buffet. Grab a small plate, take a little of what you really like, and walk away. Go socialize, keep yourself busy and eat slowly.  If you’re still hungry, give yourself another 15-20 minutes to see if you start to feel full. The staff at medical weight loss clinics will tell you that it takes your stomach around 20 minutes to send your brain hormones that signal the feeling of fullness.

Load up on seasonal fiber. Eat lots of healthy carbs like veggies to stay full.  Take advantage of some of the delicious choices in season, such as cauliflower, and add them into your holiday meals. Mashed cauliflower can be added to mashed potatoes to increase the nutrient content while lowering calorie count. Other great choices are squash and pumpkin—they’re delicious and packed with nutrient and antioxidant. Plus, foods like these are almost as effective as medical weight loss pills when it comes to satiating hunger.

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Easy ways to cut calories

When you’re trying to make easy weight loss programs work, you’ve got to cut calories while maintaining proper nutrition. That means avoiding empty calories, fats and sugars and eating healthy foods packed with fiber, vitamins and minerals. If you’re having trouble completely overhauling your diet, then you may want to follow some of the tips for cutting calories that are recommended by weight loss clinics.

Volumize your meals! To cut calories, you need to eat smaller portions. To make up for the emptier side of your plate, incorporate more vegetables into every meal. Try lots of salads and soups, with as much fiber as possible. For dessert, raid the fruit bowl instead of the ice cream shelf at the grocery store or eat weight loss products designed to regulate your blood sugar.

Leave something on your plate. Research conducted by weight loss clinics indicates that our portion sizes contribute to the obesity epidemic in the United States. Every bite counts in your caloric intake, so make a conscious decision to leave something behind. If you leave an eighth of your portion on the plate, you’ll cut a lot of calories quickly and painlessly and make progress with whichever diets or easy weight loss programs you follow.

Don’t skip. All medical weight loss centers say the same thing: skipping meals ultimately makes you hungrier and can result in you overeating the rest of the day. When your body craves fuel, you’ll be less able to eat something healthy and will reach for whatever is easy and convenient.  

Balance it out. Aim to get a balance of protein, complex carbs and healthy fats at all your meals, including snacks. If you find yourself on the go much of the time, try one of our weight loss products that helps stave off cravings while avoiding spikes in blood sugar.

image source: healthylivingindia.org