3 Tips for Losing The Last 5

If you’ve ever tried diets or easy weight loss programs, then you probably have hit a much-dreaded plateau at one time or another—and often times, it’s those last five pounds. After months of seeing results, the plateau strikes and tries to shake your confidence and motivation—but you don’t have to let it. When the scale stops budging, there are a few things you can do to break down the wall and lose those last five pounds that stand between you and your weight loss goals.

Re-visit the basics. Once you’ve been following diets or easy weight loss programs for a while, it can be easy to get a little lax when it comes to how much you’re eating and portion sizes. This is a good time to re-evaluate your program and get your portion sizes back in check. Start by logging your meals again for a few days to see where you can make some important cuts or identify any culprits that may be setting you back. Then take another hard look at your portion sizes and make sure you’re not underestimating them. Bring out the old measuring cups and do a full survey of your next few meals to make sure you aren’t going over your portion budget.

Move it more. As you have probably learned, physical activity and exercise can really boost your weight loss efforts and rev your metabolism. If you’ve hit a plateau or are trying to get those last five pounds to budge, chances are that increasing the intensity and duration of your workouts will help bolster your efforts. If you aren’t exercising at all, then try to incorporate some basic physical activity and extra movement into your daily activities. Even taking a few short walks here and there will help.

Watch the drinks. Many people forget to track what they’re drinking when they diet. Sugar-laden juices, soda, alcohol and even some coffee drinks can pack on the pounds if you’re not careful. Often times they have no nutritional value but really pack on the calories and sugar. Stay away from the heavy drinks and drink as much water as you can.

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7 Summer Weight Loss Foods That Will Surprise You

Summer is an awesome time of year—not just for all the great weather and fun activities but also for the delicious, colorful produce and other foods that become available during the warmer months.

We’ve made a list of some of the top weight loss foods that we recommend to members of our medical weight loss centers during summertime. Some of them might surprise you!

1. Watermelon. Watermelon is one of the best foods you can eat when it comes to shedding pounds. Juicy and sweet, watermelon is 92 percent water and very low calorie. Yet it’s delicious, filling and packed with essential nutrients such as vitamin C and the antioxidant lycopene.  

2. Mulberries. We always recommend that members of our medical weight loss clinics load up on fiber-rich foods like berries, which also boast an array of antioxidants. Mulberries tend to be forgotten, despite their juicy, delicious taste and high vitamin C content. They are also rich in potassium and the phytonutrient resveratrol.

3. Pineapple. Sweet and juicy, pineapple can satiate a sweet tooth while helping to reduce inflammation. In addition, it contains an enzyme called bromelain, which promotes healthy digestion.

4. Peaches. Peaches are packed with beta-carotene, which has an array of benefits and helps your skin glow. They also contain nearly two grams of fiber and loads of vitamin A and C, iron and potassium, with only 38 calories per medium-sized fruit.

5. Nectarines. If the fuzz on peaches turn you off, nectarines are an excellent alternative. They are low calorie and loaded with flavonoids, lycopene, and lutein, which helps prevent cataracts and age-related macular degeneration.

6. Soft shell crab. Crab is an excellent source of the lean protein we need when we’re trying to lose weight and build lean muscle mass.

7. Green peas. These babies are packed with protein and iron, more so than most other veggies. Plus, they are so versatile—they can be served hot, cold, in salads, as sides, in casserole—you name it.

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5 Tips for Recovering from Your 4th

We all love a good barbecue and the other festivities that accompany the 4^th of July—but if you went a little too big this weekend, it’s time to get back on track and undo some of the damage. Whether you were dieting and working with appetite-suppressing weight loss products up until this weekend or are just getting started now, below are some fail-proof tips for moving forward with your weight loss and fitness goals.

Get back to your normal routine. A holiday weekend throws your timeline off track, so get back to your normal eating and fitness routine as soon as possible. Eat small meals at the times of day you usually do and incorporate some healthy snacks throughout the day. Head back to the gym, jogging path or exercise class as soon as you can.

Up your protein intake. Now is the best time to strive for a high protein diet that’s low in carbohydrates. Aim to consume between 20 and 30 grams of lean protein at each meal to help lose some of the water you may be retaining and stave off those cravings for unhealthy, refined carbs.

Snack healthy. Snack on some fruits and veggies to help flush your body and compensate for some of the fattening, processed foods you indulged in over the weekend. Reach for low-fat Greek yogurt with berries and appetite-suppressing weight loss products when you feel those hunger pangs coming on.

De-bloat. You may be feeling extra bloated in response to the heat, dehydration, caffeinated sodas, alcoholic beverages and high sodium foods that were prevalent throughout the weekend. Drink extra water this week to help flush the toxins and excess sodium from your system.

Stay positive. Avoid the scale for a few days and instead focus on healthy habits. The worst thing you can do is think, “I blew it, so it doesn’t matter what I do now.” Put it in the past and move forward. Stay positive and focused on your goals.

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