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Take Care of Yourself.  You Deserve it!

Take Care of Yourself.  You Deserve it!


A healthier lifestyle doesn’t have to be a chore.  Instead of attempting to conquer your health goals all at once, what if you started by setting smaller, more manageable goals?  Here are a few tips to get you started:

  1. Eat Better:  Start simply by adding an extra portion of a fruit or veggie to one meal each day.  It will eventually become a daily habit.
  2. Sleep More:   Getting a good nice sleep can have a positive impact on your life, your mental wellness and in turn your physical health, improving your well-being all around.  Aim for 7-8 hours of sleep per night.
  3. Drink Water: The easiest change of all, drink more water.  Women should take in about 11.5 cups daily and men 15.5 cups.  Your body needs plenty of water to keep you hydrated and it will also keep you feeling fuller longer.
  4. Move Often:  Don’t have time for a trip the gym daily? Start with simple activities that can be done right from your home or office.  Take short walk breaks throughout the day.  Use the stairs instead of the elevator. Keep a pair of hand weights on hand for some quick strength conditioning.

Making simple changes along the way can lead to great health benefits down the road and overall a healthier life!


How Many Calories Are In A Pound Of Fat?

How Many Calories Are In A Pound Of Fat?

We create healthy diets for people in Massachusetts to help you reach your weight loss goal. Traditional wisdom says just cut 3500 calories, and over time, you’ll lose a pound of fat. While cutting back on calories will eventually help you lose weight, it’s not that simple. First, body fat isn’t pure fat. It’s made up of protein, fat and fluid. Pure fat is about 4080 calories per pound, since it’s 9 calories per gram and 453 ½ grams in a pound. Since it’s not pure fat, the calorie content will be less.

It’s all about making it easier to explain.

It’s a bit of a misstatement that eating 500 fewer calories will make you continuously lose 1 pound every week. When you first start a calorie-deficit eating pattern, the estimate is pretty close. However, over the long term, the theory starts to fall apart. When you eat less for a long period, your body makes changes to use the calories more efficiently and it actually burns fewer calories. The term for this change is adaptive thermogenesis. Some people refer to it as starvation mode.

To continue to lose a pound a week, you have to make other changes.

The dreaded plateauing does become a problem after a few months, especially if you’re adding exercise as part of your weight loss program. You also have to train your body to burn fat and not lean muscle mass. When you burn lean muscle mass, you reduce the number of calories you burn, since muscle tissue requires more calories for maintenance than fat tissue does.

Each person is unique, so they’ll lose fat at different rates based on their diet.

If you want to maximize weight loss, you need a diet designed specifically for you. It’s all about the food you eat and how your body uses that food. It’s balancing the macro-nutrients, protein, carbs and fat, to increase weight loss until the goal is reached and changing your diet to maintain the weight loss. If you’re exercising, that should be also considered. You also have to make sure your body doesn’t enter starvation mode that makes weight loss harder.

  • While you don’t have to exercise, doing strength building exercises can boost your efforts to lose weight, since it builds muscle tissue. It changes your body composition to more muscle tissue and less fat tissue.
  • A macro-nutrient diet for weight loss will vary, but in most cases, you’ll be eating more protein, healthier carbs and fewer simple sugars and less processed food.
  • As you lose weight, your body doesn’t have to work as hard, since it’s not moving as much weight each time it moves. If you have an extra ten pounds of bodyweight, it’s like carrying a ten pound dumbbell everywhere you go.
  • Not only is body fat not pure fat, the body also has several types of fat. There is white fat, brown fat and beige fat cells. Body fat is also classed by where it’s stored. Subcutaneous fat is just under the skin, while visceral fat is deep abdominal fat that crowds organs.

For more information, contact us today at ProWeight Loss


Inspiration motivation quotelet Eat to fuel your body not your emotions. Diet, Sport, Fitness, Mindfulness, Healthy lifestyle concept.

Squash Emotional Eating


Do you eat to feel better or relieve stress? We don’t always eat just to satisfy physical hunger.  Many of us also turn to food to comfort, stress relief, or to reward ourselves.  There’s a reason people reach for foods like French fries or cookies when they’re feeling down.  It makes them feel better.  This cycle typically doesn’t end until you address the underlying issue.

Begin by finding out why you need comfort food. 
Does it calm you down, cheer you up, compensate you for a tough day, or some combination?  Recognizing these thoughts patterns can make it easier to resist giving in.  It is also helpful to realize the longer-term implications.  The best way to learn your triggers for comfort-eating is to keep a food dairy.   Record what and how much you ate.  Also, how you felt at that time.  Did you eat comfort food because you felt lonely, bored, stressed, etc.?  Did you eat because you feel you deserve it after a tough day? If you recognize the pattern, you can develop a strategy to break it.  Check our article ‘tips to control your hunger’ in our online support portal.  Remember that you also deserve to lose weight, feel healthy and be proud of yourself.

Distract yourself from the lure of comfort food.
Go for five-minute walk
Listen to music
Read a book
Do meditation to relieve stress
Take a hot shower or bath
Call your best friend to chat.
Get your hands engaged (knitting, crafts, etc.)
Sit outside in the sunshine

If you can distract yourself for a few minutes, the urge to eat should subside.  The more you think of to distract yourself, the easier it will become over time.  Exercise patience with yourself because it will take time to develop these new habits.  It is going to take practice.  Strive to create a non-food reward system for yourself across the board.  If you are having difficulty changing your eating behavior on your own, then it is time to get some help from the outside.


Can Certain Drinks Lower Blood Pressure?

Can Certain Drinks Lower Blood Pressure?

The food you eat and what you drink can make a difference in your blood pressure. Most people know there are foods that lower blood pressure like those with omega 3 fatty acids, such as salmon, or food that’s high in potassium, like bananas. Beets are another highly praised food for blood pressure and many other things. However, it doesn’t stop with food intake. There are drinks that also lower you blood pressure.

Drinks that lower blood pressure contain the right minerals.

Most people know that food and drink high in sodium can actually cause blood pressure to rise. However, drinks high in magnesium, potassium and calcium can lower blood pressure. Just increasing your water intake can make a difference. If you’re even slightly dehydrated, your blood may be thicker. That can make it harder to pump. If you add calcium and magnesium to the water, it’s even more potent for blood pressure reduction.

Coffee and tea can lower blood pressure.

You might be surprised to find that coffee may be useful for lowering blood pressure. For some people, that’s true. For others that are sensitive to it, it can have the opposite effect. If you get the jitters from coffee, it’s not the magic blood pressure potion for you. You might try tea instead. Tea has been used as a therapy for many ailments. Green tea is shown to be heart healthy. It’s been shown to lower systolic blood pressure. Drinking tea for at least 12 weeks can lower blood pressure. Hibiscus tea, oolong, black and pu-eh tea are also good for lowering blood pressure.

Cranberry juice is high in vitamin C.

Vitamin C is good for the vessels. It’s an antioxidant that keeps the healthy and flexible. Studies show that the vitamin C in cranberry juice reduces inflammation, dilates the vessels and lowers blood pressure. In rats, cranberry juice lowered the risk of high blood pressure. Another study published in 2009 in the Journal of the American College of Nutrition showed that people who drank cranberry juice lowered both diastolic and systolic blood pressure, reducing the risk of heart attack and stroke.

  • Eating celery or drinking celery juice can also help lower blood pressure. Celery is high in calcium, vitamin A-C and potassium. It improves circulation and lowers inflammation. Just juicing five to ten stalks and drinking it daily can help lower blood pressure.
  • Pomegranate juice is another delicious and healthy drink for lowering blood pressure. It helps reduce vessel damage. Studies show it helps lower blood pressure significantly.
  • Eating beets is good for your blood pressure and so is drinking beet juice. It increases blood flow when the nitrates in beets convert to nitric oxide, which expands blood vessels.
  • Drinking water with apple cider vinegar daily can help reduce cholesterol, which is a risk factor for high blood pressure. Start with one or two tablespoons in a 12-oz glass of water. You can add lemon juice, honey and cinnamon for a super healthy drink.

For more information, contact us today at ProWeight Loss


Healthy eating food low carb keto ketogenic diet meal plan protein fat

Reducing Inflammation

Inflammation is a part of your body’s normal response to fight infection or injury. Your damaged tissue releases chemicals that tell white blood cells to start repairing. But sometimes inflammation can spread throughout the body, become chronic and do damage. It can contribute to the buildup of plaque in your arteries, increasing your risk of heart disease and stroke. It is also associated with a higher risk of cancer, diabetes and other chronic conditions. Your food choices can have an impact on the inflammation in your body and can help your body fight against oxidative stress, which triggers inflammation.  Here are some simple rules for anti-inflammatory eating:

  1.  Eat a more plant-based diet – whole plant foods have anti-inflammatory nutrients that your body requires. Choose all colors of the rainbow with fruits and veggies.
  2. Focus on antioxidant filled foods – berries, leafy greens, beets, avocados, and beans are filled with them and help prevent cell and tissue damage.
  3. Consume less red meat – this can be pro-inflammatory.  Aim for fish or poultry.
  4. Remove processed foods from your diet – also pro-inflammatory foods, that contain unhealthy fats and ingredients that lead to inflammation.
  5.  Get your Omega-3s – these fatty acids play a big part in regulating your body’s inflammatory process, which can be found in fish, nuts, flaxseed and soy.

Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too. Eat with inflammation in mind and stay healthy all around.  You are what you eat!


Live Your Healthiest Life!

Live Your Healthiest Life!

A healthier lifestyle doesn’t have to be a chore.  Instead of attempting to conquer your health goals all at once, what if you started by setting smaller, more manageable goals?  Here are a few tips to get you started:

  1. Eat Better:  Start simply by adding an extra portion of a fruit or veggie to one meal each day.  It will eventually become a daily habit.
  2. Sleep Better:   Getting a good nice sleep can have a positive impact on your life, your mental wellness and in turn your physical health, improving your well-being all around.  Aim for 7-8 hours of sleep per night.
  3. Drink More: The easiest change of all, drink more water.  Women should take in about 11.5 cups daily and men 15.5 cups.  Your body needs plenty of water to keep you hydrated and it will also keep you feeling fuller longer.
  4. Move More:  Don’t have time for a trip the gym daily? Start with simple activities that can be done right from your home or office.  Take short walk breaks throughout the day.  Use the stairs instead of the elevator. Keep a pair of hand weights on hand for some quick strength conditioning.

Making simple changes along the way can lead to great health benefits down the road and overall a healthier life!


Exercises That Target Your Thighs

Exercises That Target Your Thighs

Spot exercises will help you lose weight, but it won’t just come off the area that you target, like the thighs. They will help you burn more calories and improve the muscle tone of the area you work. When it comes to the thighs, it can mean a leaner, healthier appearance with diminished puckering from cellulite. By toning the muscles underneath, you’ll improve the overall appearance and lose the jiggle and gelatinous thunder thighs look.

Weighted and bodyweight exercises can help.

Consider doing bodyweight squats or doing a weighted squat like a barbell squat or an overhead weighted squat will get your thighs in shape. You can modify squats to work various muscles in the thighs on different planes. By widening your stance and pointing your feet outward, you can do a plie squat and show off your inner ballerina. Ballerinas do have beautiful legs. There are dozens of modifications to squats, both weighted and unweighted. All of them will shape your thighs. Squat jacks combine jumping jacks and squat and are excruciating, but excellent thigh workouts.

Strength training can build your thighs.

You might think of strength training only for the upper body, but the dumbbell deadlift will prove you wrong. It tones the glutes, lower back and hamstrings, too. Remember the rule, lift with your legs not your back, and you’ll understand how lifting builds your thighs. Don’t forget about lunges either. Just like squats, there are a variety of ways to do the lunge, both weighted and bodyweight. Learn how to do the regular lunge first and once you perfect your form, move to another type of lunge.

It all starts with a healthy diet.

A healthy diet isn’t dieting, but eating whole foods that provide all the nutrients you need with the excess calories you don’t need removed. It’s about making smarter choices when selecting food. Highly processed food and food with added sugar, high in trans-fat, refined flour and salt increase the amount of cellulite on your thighs. Don’t forget what you drink either, carbonated beverages and coffee also build cellulite. Drink plenty of water to counteract cottage cheese thighs. Fresh fruits and vegetables high in antioxidants can help reduce the amount of cellulite you have.

  • Who says toning your thighs has to come from regular calisthenics or in the gym? You can go bicycling or ride a stationary bike, take the stairs or do step-ups. Park further from the store to walk more.
  • Lots of sports and outside activities will work your thighs. Taking a walk off the beaten path in uneven terrain or on the beach will tone your thighs. A night out dancing, a round of golf or a day of swimming can tone thighs.
  • If you want exercises you do while you’re watching TV or at the computer, try a simple one. Just squeezing a rubber ball or towel between your knees can tighten and tone your inner thighs. You can use your hands as the opposing force, then try to push your knees together.
  • While plie squats are a good way to start, your inner ballerina will also get great legs by going up on toe. Move your feet into various positions and do a plie to tone all the muscles of the thigh.

For more information, contact us today at ProWeight Loss


Spring is here!

Spring is here!

Spring seems like the best thing ever–all the showers and flowers —and it actually is, because the season magically makes you lose weight. You can’t argue with these facts, actual proof that spring is all the things:
Beautiful weather
makes you want to be more active.
Revealing spring clothes
zaps your desire to overeat.
Warm-weather drinks
have fewer calories than cold-weather ones.
The season’s most delicious foods
are incredibly healthy.
With daylight savings
you get more waking hours of sunshine.
Green stuff is abundant in the spring
and green stuff burns fat. And it just so happens spring is prime time for seasonal veggies like arugula, kale, spinach, and broccoli.
Your mood is brighter!
Most people feel an increase in energy, optimism and excitement with the arrival of spring. This positive feeling helps to lose weight!


Kettlebells Vs Dumbbells

Kettlebells Vs Dumbbells

Should you opt for kettlebells or go more traditional with dumbbells? That’s a question that’s up for debate. Both have a place in the gym and in any training program. If you consider kettlebells, they offer more of a challenge. They’re unbalanced and tend to mimic the everyday activities we do when lifting. These are great for moves that are explosive, like the ones used in basketball. One draw back is you need more training or you’ll end up with quite a few bruises from hitting yourself. Dumbbells are a good option no matter what your goal and far easier to learn to use.

Kettlebell workouts are full body workouts.

While dumbbell exercises work more specific muscle groups, kettlebells work the whole body. Your core gets a tough workout trying to keep its center of gravity, since the kettlebells are unbalanced. A workout targets back, glutes, hamstrings and core muscles. It builds strength in the arms, shoulders and legs. You’ll improve your flexibility, endurance and strength with kettlebells, by boosting your heart rate, increasing your range of motion and working all your muscles toward failure.

Dumbbells let you refine your workout.

You can isolate muscle groups to work when you use dumbbells. Your workout can be more precise, which makes dumbbells good for recovery workouts and those for body sculpting. If you aren’t working on dynamic moves, dumbbells provide bigger gains in overall strength in just six weeks. They’re also far easier to use and you’ll make bigger strides toward your goal if it’s getting fit and building strength.

It’s easier to increase the weight you lift when you use dumbbells.

Dumbbells have smaller increments in weight size, so you can gradually increase how much you lift. Some dumbbells are adjustable and all you have to do is clip on extra weight. Kettlebells require a new bell every time you increase how much you lift. There’s an argument that kettlebells cost less than a full set of dumbbells, but that’s only if you stick with one kettlebell. If you’re like the average person, within a few months, you’ll be ready to lift heavier and need another kettlebell. Adjustable dumbbells are superior when you consider price and space required. Traditional dumbbells that aren’t adjustable and kettlebells rank about the same in cost taking all variables into consideration.

  • There’s no reason you have to choose between the two. When you first start out, dumbbells are easier to use. As you get fitter, you can switch to kettlebells for a change of pace or to work muscles in a different way.
  • You need more space for a kettlebell workout, since you’re swinging the kettlebells. Kettlebells also pose a greater risk for injury that can range from pulled muscles, to hitting yourself or accidently releasing the kettlebell in a swing.
  • Kettlebells are far more fun to use than regular weights or dumbbells, so you’ll be more apt to use them. They provide a different type of workout that increases flexibility, balance and endurance, while building strength.
  • There are more workout options with dumbbells. Push-press movements that are slow are an option and explosive movements are also options.

For more information, contact us today at ProWeight Loss


Feeling Stressed?

Feeling Stressed?

Everyone feels stressed from time to time. It can give you a good rush of energy, when playing a sport or working on an important project. But too much negative stress can be overwhelming and damaging to your health. Here are some tips to help handle stress:
  1. Get enough sleep – adequate sleep fuels your body and mind, decreasing levels of cortisol in the bloodstream, preventing weight gain.
  2. Exercise regularly – just 30 minutes per day of walking can boost your mood and reduce stress.
  3. Build a social support group – it’s important to surround yourself with positive, like-minded people.
  4. Think positive – acknowledge all you’ve accomplished each day, even the little things, and be grateful for all of your blessings.
  5. Meditate – mind body activities like yoga can help ground yourself and calm the mind.
Take a few moments for yourself to learn how your personal stresses affect your health and how you can manage it successfully.