Health & Fitness

How Much Weight Can I Lose Per Week?

How Much Weight Can I Lose Per Week?

Published by on 15th September 2023

You don’t have to live in Massachusetts to want to maximize your weight loss. If you could drop an extra ten pounds a week, you’d be at your ideal weight in no time. Consistently losing ten pounds per week is not possible or healthy for most people. What is a healthy amount of weight to expect? It all starts with numbers, the number of calories your body burns, and the number of calories you consume.

How many calories do you burn each day?

The number of calories you burn each day varies. Every person is different, and even each day varies for the same individual. Men burn more calories than women. If you’re heavier or more active, you burn more calories. A 5’7″ 35-year-old female weighing 150 pounds and living a sedentary lifestyle would burn 1690 calories a day. If she becomes very active, she’ll burn 2429 calories a day. A sedentary male with the same height, weight, and age will burn 1889 calories and if he becomes more active, 2715 calories.

It takes a deficit of 3500 calories to lose one pound.

The most a sedentary woman could lose in a week if she ate NOTHING would be 3.4 pounds. A week of calories burned is 11,830. Divide that by 3500, and you get 3.4 pounds. For an active woman with a zero calorie intake, 4.9 pounds would be the maximum loss. The woman can only lose that number of pounds if she eats nothing. That isn’t possible for very long. If a sedentary woman cuts her daily calorie count by 500, she’ll lose a pound at the end of the week. If she increases activity to very active and cuts calories by 500, it increases the amount lost to two pounds weekly.

As you lose weight, your weight loss slows.

The more weight you lose, the harder it is to lose it. When you were ten pounds heavier, it was like walking around carrying a ten-pound weight. It causes your body to work harder and burn more calories. Most people aim for a pound or two by cutting calories and increasing activity. It doesn’t have to be a traditional gym program, just adding an extra half-hour of walking will do.

  • You may lose more than one or two pounds a week occasionally. Many things can cause it. Often, it’s loss of water weight, not fat loss, and only temporary. Don’t be dismayed if your loss is less the following week.
  • When you eat healthier, you’ll lose weight slowly but more consistently than with an extreme diet. The bonus is that you can continue healthy eating for the rest of your life and keep weight off permanently.
  • You can’t out-exercise a bad diet. Focus on healthy eating first and then increasing your activity. A Big Mac combo meal is 1120 calories. The average person would have to run at top speed for an hour and a half to offset that number of calories.
  • Muscle tissue requires more calories to maintain than fat tissue does. If you increase your muscle tissue with strength training, you’ll burn more calories 24/7. It makes weight loss faster and easier.

For more information, contact us today at ProWeightLoss

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How To Tone Legs Fast

How To Tone Legs Fast

Published by on 25th August 2023

Summer may be coming to an end, but it’s not too late to tone your legs. While you can have great legs for late summer stops at the beach, continue to the New Year, and that short dress will accent your gorgeous calves There are so many muscles of the leg to work and a wide variety of exercises for each muscle group, you have to focus on choosing the best exercises. Here are a few favorites.

Start at your ankles and work your way up the leg.

Having gorgeous ankles makes you look stunning, whether you’re wearing evening wear or jeans. Nobody wants Cankles, where there is no distinction between the calves and ankles. Weighted calf raises can help avoid that problem. Jumping rope helps shape ankles, as do stair calf raises. You can do a stair calf raise by standing on the edge of a step with feet hip-width apart. Don’t forget to hold the railing. Slowly raise yourself onto your toes and hold the position. Then lower your heels until they are lower than the edge of the stairs.

Tone your calves with a ballerina plie.

A ballerina plie tones more than just the calves. It’s a squat that tones the entire leg. You can work all muscle groups in the leg by adjusting your feet. There are five foot positions in a ballerina plie. Each one works muscles differently. Start with your feet next to each other. As you keep your heels together, widen the distance between the front of the foot. Each time it’s wider, do a squat. When you raise your body from a squat, go up on your toes and hold.

A plank can tone your entire body.

A plank tones your entire body. It seems simple but can be difficult if you’re not in shape. You start facedown with your arms bent at the elbow and your upper body weight on the forearms. Your toes are on the floor and your body is kept straight. Hold the position for ten seconds. To give your legs a good workout, lift one leg off the ground and kick your heel in the air.

  • For ankles and calves, do single calf raises while you’re doing dishes/ Hang on to the edge of the counter as you lift one leg off the floor. Raise your heel off the floor of the other foot and balance on tiptoe. Slowly lower your body and repeat on the other foot.
  • Do walking lunges while you’re busy with chores to get full leg toning. Just take big steps, keeping your back foot behind and bending the knee until it almost touches the floor. Stand up, bringing the back leg forward. Then do the same on the other leg.
  • Taking the stairs is more than a good cardio workout, it’s a great leg toner, too. Walking up the stairs tones a different set of leg muscles than descending. Do both.
  • A mountain climber is another leg-toning workout. Start in the plank position, then bring one foot forward until your thigh touches your chest. Put it back in the starting position, bringing the other foot forward in a running motion.

For more information, contact us today at ProWeightLoss

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The Benefits Of Using A Foam Roller

The Benefits Of Using A Foam Roller

Published by on 15th August 2023

People in Massachusetts use a foam roller as part of their workout for a variety of benefits they offer. Foam rolling is a way to relieve pain from the myofascial connective tissues you can do for yourself without the aid of a massage therapist. It can help relieve soreness, reduce inflammation, and improve range of motion by reducing tightness. When used for self-myofascial release—SMR—the use of a foam roller focuses on trigger points. It can speed muscle recovery and reduce pain.

You can warm up or cool down with foam roller exercises.

Many people own foam rollers and keep them in the back of the closet, waiting for the next sore muscle. You can get more use from them by including them in every exercise routine. Doing foam rolling before working out improves circulation. Just like stretching, it helps prepare the muscles for the demand of a workout, and afterward, it can boost recovery. Roll slowly over tight or tender spots until it softens, normally meaning release.

Like any massage, it can reduce inflammation, improve circulation, and help relieve pain.

People use massage therapy to help reduce pain caused by tight muscles. It’s one of the reasons most people use foam rollers. While there are only small studies, the popularity of the foam roller to reduce pain is proof it works. One small study followed that using a foam roller for 20 minutes after exercising and for 20 minutes 24 and 48 hours later can help reduce pain and reduce the potential of DOMS—delayed onset muscle soreness. The group using the foam roller also improved their exercise performance compared to the group that didn’t follow a foam roller protocol.

Most people use foam rollers for back pain or relaxation.

Unless you have a live-in masseuse, a foam roller can provide a huge benefit. Whether you sat at the computer too long or attempted to move an immovable object, back pain can be debilitating. While massage guns, heating pads, and backache patches work well, a foam roller can work the muscles in areas you can’t reach on your own. Using it both horizontally and vertically can open the back and release the muscles causing pain.

  • Foam rolling can improve your range of motion. Tight muscles and knots may be limiting factors that can cause injury, pain, or limitations. Increase your range of motion and reduce potential injuries by combining foam rolling with static stretching.
  • Increase circulation to tight areas like a massage. Getting a massage works wonders for increasing circulation. The fist, elbows, and fingers of the therapists provide the pressure and release. You’ll get the same pressure from your body weight on a foam roller.
  • Foam rollers may help reduce the appearance of cellulite temporarily. Cellulite is caused by fat poking through tight fascia to create a lumpy appearance. They help relax the fascia and reduce that appearance.
  • Foam rolling is safe for most people but always check with your healthcare professional first. Foam rolls on dense muscles and avoid bones, joints, and connective tissue like the IT—iliotibial—band.

For more information, contact us today at ProWeightLoss

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Addressing Body Image Issues During Weight Loss

Addressing Body Image Issues During Weight Loss

Published by on 5th August 2023

With body image, sometimes you need to avoid believing your lying eyes. That’s right. Sometimes a person’s body image has nothing to do with reality. That’s especially true when you start an exercise program or during weight loss. A person with a healthy body image sees what’s in the mirror. Sometimes the mental image is even better. For example, studies show that many people have an improved body image just a week or two into an exercise program, even though there aren’t any visible changes. Unfortunately, that’s not true of everyone.

People often see themselves as completely different from their true appearance.

Body image isn’t necessarily about reality. It’s all about what you think you look like. People with eating disorders may be thin or have a pound or two to lose, but in their eyes, look extremely obese. Your mental image of yourself isn’t just about your weight, it can focus on facial appearance, height, or other physical features. Since society is often focused on weight, it’s normally where the dysphoria starts.

Do you see yourself as fatter, thinner, or the same?

When you’re losing weight, your body image can be your best friend or worst enemy. If you’re trying to shed weight and need to do that, noticing positive changes is empowering. You’ll feel better and be more apt to stick with a weight loss program even when you see positive changes that don’t exist. People with a negative body image won’t see changes even if they do exist. It can cause the person to feel defeated and completely give up their plan for weight loss.

It’s all about your reason for losing weight or getting fitter.

If you are overweight and want to become healthier, you’ll probably improve your body image as you shed extra pounds. People who are seeking the approval of others and think weight loss will help or those who feel unworthy and want to be more acceptable won’t dismiss those feelings when they lose weight. Only addressing those issues will. You could look like a supermodel and still feel unworthy, finding another issue with your body to blame or desperately continuing weight loss beyond a point of safety.

  • Unhappy people often go on crash diets to feel good. They spend hours at the gym in punishing workouts. It does cause weight loss but also stress, plus it never addresses the reason for the unhappiness.
  • To improve your body image and have a healthier outlook and better outcome, identify your reasons for weight loss and avoid negative self-talk. Focus on what’s good about your body and do it frequently.
  • If you’re depressed, you may find that regular exercise can help lift the blues, but for severe depression, always talk to a professional. Exercise and a healthy diet can only take you so far, a professional can help you get to the root of your problem.
  • Don’t focus solely on weight loss or changes to your body. Instead, consider yourself a person who lost weight. Congratulate yourself for taking the action to make the changes, not the changes themselves.

For more information, contact us today at ProWeightLoss

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Fit woman eating healthy salad after workout

SPEED up your metabolism

Published by on 28th July 2023

Many people blame metabolic problems for weight struggles. But your metabolism naturally regulates itself to meet your body’s

needs. It’s rarely the cause of weight gain or loss. In general, anyone who burns more calories than they take in will lose weight. Anyone who takes in more calories than they burn will gain weight. This can lead to obesity and related problems like diabetes and metabolic syndrome.
A few people have endocrine disorders that cause their metabolism to work slower. You may burn fewer calories and put on weight if you have:

  • Cushing’s syndrome.
  • Hypothyroidism (underactive thyroid gland).
Many factors can affect how your metabolism functions. These include losing muscle mass, aging, genes, and being less active.
If you want to speed up your metabolism, do not skip meals.  Fuel your metabolism with fresh and vegetables, lean protein and healthy carbohydrates and fats.  Exercise and build muscles.  Quit smoking.  Your metabolism may slow down a bit, but you will lower your risk of cancer, heart disease and other problems.
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Essential Nutrients That Improve Hair And Skin

Essential Nutrients That Improve Hair And Skin

Published by on 25th July 2023

Most people have a several moisturizers, creams, conditioners, and shampoos. Some are supposed to make your skin look younger, firmer, or free from acne or blackheads. Others help your hair look healthy and luxurious. These can get quite costly, and you can save money by eating healthier to get the nutrients necessary for healthy hair and skin. Healthy foods that are good for your skin and hair contain nutrients that are also beneficial for your health, weight, and overall well-being.

Important vitamins for healthy hair include B vitamins, and vitamins D and C.

If you have a vitamin or mineral deficiency, it can cause unhealthy hair and even lead to hair loss. Biotin—B7—is a nutrient that can help both hair and skin. Biotin won’t help improve your hair if you don’t have a deficiency. A deficiency of folate—B9, riboflavin—B2, and B12 can also cause hair loss. For thicker locks, add food high in vitamin B, such as salmon, leafy greens, and beef liver. Vitamin C can improve the overall healthy appearance, as does vitamin D. Adding citrus fruit, sweet red peppers, and cantaloupe to your diet, plus doing safe sunning for vitamin D can improve the appearance of your hair.

Healthy fat and adequate protein can make your skin more youthful.

If you don’t have enough healthy dietary fat, it causes your skin to look dry and wrinkled. How do you include it? Consume food high in healthy fat like fatty fish, nuts, seeds, and avocados. Your body needs omega-3 fatty acids to create new cells. Protein is necessary to build cells, too. Amino acids form protein. They create the keratin and collagen that’s necessary for healthy skin and protects the cells. Beans, bone broth, and animal products, including meat, dairy, and eggs boost protein intake.

Some minerals are good for both hair and skin.

Zinc and iron are two minerals that help build healthy skin and hair. Zinc is necessary for hair growth, plus boosting immune functioning, wound healing, and DNA synthesis. Zinc is necessary for the skin to stabilize cell walls. It protects the skin from UV damage. A zinc deficiency causes a rash that doesn’t respond to steroid creams but goes away with supplementation.

  • Your skin needs vitamin A to process collagen. Vitamin A is also beneficial for the oil glands around the hair. Not only does that help heal the skin, but it also helps keep hair beautiful.
  • Green leafy vegetables not only provide vitamins A, C, and E, they contain protein, omega-3 fatty acids. Many contain phytonutrients and trace minerals that can also improve hair and skin, such as antioxidants like flavonoids that can help hair growth.
  • Vitamin E is important for protecting the skin from UV rays. It works in synergy with vitamin C to help build stronger cell walls. Wheat germ, nuts, and seeds are high in vitamin E.
  • Eating a healthy diet filled with a wide variety of fruits and vegetables is the best way to improve hair and skin. Milk, soft cheeses, and other dairy are linked to acne. Discuss removing it from your diet with your healthcare professional.

For more information, contact us today at ProWeightLoss

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Clean Eating and Weight Loss: What You Need to Know

Clean Eating and Weight Loss: What You Need to Know

Published by on 22nd July 2023

Clean eating has become a popular term in the world of nutrition and weight loss. It refers to the practice of consuming whole, unprocessed foods that are free from artificial ingredients, additives, and preservatives. While clean eating is not a diet per se, it can be an effective way to lose weight and improve overall health.

The Benefits of Clean Eating
Clean eating is a lifestyle choice that has numerous benefits, including weight loss. By consuming whole, nutrient-dense foods, you are providing your body with the necessary nutrients it needs to function properly. This can help to reduce cravings for unhealthy foods and promote feelings of fullness, making it easier to maintain a healthy weight.
In addition to weight loss, clean eating can also improve your overall health. Consuming a diet rich in fruits, vegetables, whole grains, and lean proteins can help to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. It can also improve digestion, boost energy levels, and promote healthy skin and hair.

Tips for Clean Eating and Weight Loss
If you are looking to incorporate clean eating into your weight loss journey, there are several tips you can follow:

  1. Focus on whole, unprocessed foods: This includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
  2. Avoid processed and packaged foods: These often contain added sugars, unhealthy fats, and artificial ingredients that can sabotage your weight loss efforts.
  3. Read labels: When shopping for groceries, read the labels carefully to ensure that the foods you are purchasing are free from added sugars, unhealthy fats, and artificial ingredients.
  4. Cook at home: Preparing your meals at home allows you to control the ingredients and portion sizes, making it easier to maintain a healthy weight.
  5. Stay hydrated: Drinking plenty of water can help to reduce cravings and promote feelings of fullness.
  6. Practice mindful eating: Pay attention to your hunger and fullness cues and eat slowly to avoid overeating.

Conclusion
Clean eating can be an effective way to lose weight and improve overall health. By consuming whole, unprocessed foods, you are providing your body with the necessary nutrients it needs to function properly. By following the tips outlined above, you can incorporate clean eating into your weight loss journey and achieve your health and wellness goals.

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Do Coffee And Tea Have The Same Effect On My Body?

Do Coffee And Tea Have The Same Effect On My Body?

Published by on 15th July 2023

People in Massachusetts have a favorite drink. It’s usually either coffee or tea. That choice is about personal preference, not necessarily the effect on the body. Which one is actually better for you ? Are there dangers from drinking either? To make it easier to debate, eliminate coffee with cream and sugar or other additives and tea with sweetener or cream from the discussion. No matter how healthy something is, if it has a lot of added sugar, extra sauces, or other extras, the extras will make it unhealthy.

Both tea and coffee have polyphenols.

Polyphenols are phytochemicals in plants and potent antioxidants. Tea contains catechins, flavonoids, theaflavins, and tannins. The drink with the highest polyphenol content is coffee. Green tea and black tea closely follow it. Coffee contains the polyphenols chlorogenic acid, gallic acid, and phenolic acid, among others. The health benefits vary. For instance, the catechins in tea provide antioxidants, while the polyphenols in coffee may be heart healthy.

Can both tea and coffee help reduce the risk of diabetes?

The answer is yes. Several studies show that people who drank either tea or coffee had a lower risk of high glucose levels that lead to diabetes. The studies found that the risk was lowered between 5 and 40%, based on the amount consumed and the type of tea or coffee. A 10-year Dutch study found that people who consumed at least 3 cups of coffee or tea, or a mixture of the two, lowered their risk of diabetes by 42%. Studies found that drinking coffee reduced the potential for insulin resistance, a precursor to diabetes. A separate study found drinking tea increased insulin sensitivity, which reduces the potential for diabetes.

It’s all about the caffeine.

If you want to improve your physical performance when working out, drink a cup of coffee an hour before exercising. Coffee contains about three times the caffeine as green tea and twice as much as black tea. Caffeine can increase alertness, reduce fatigue, improve reaction times and memory, and improve exercise performance. It’s been linked to improved brain health, lowering the risk of dementia and other degenerative brain diseases. Tea contains L-theanine, which provides a calming effect and can increase concentration for long periods. While coffee gives a bigger boost, tea is a better option for people who get the jitters.

  • You’ll lower your risk of stroke by drinking either tea or coffee. Black tea has phytochemicals that reduce blood pressure and the risk of stroke, while coffee reduces inflammation and controls blood sugar.
  • Green tea contains EGCG, which works with caffeine to double the weight loss benefits. Coffee only contains caffeine. Both can be an aid to weight loss.
  • Studies vary, but some studies show that the caffeine in tea and coffee may reduce the symptoms of Parkinson’s disease and help protect nerve cells. Some other studies show both may help prevent it.
  • Coffee could lower your risk of heart disease by preventing calcium build-up in the vessels supplying blood to the heart. It can help prevent blockage and ultimately, heart disease.

For more information, contact us today at ProWeightLoss

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5 Ways to Learn to Love Vegetables

5 Ways to Learn to Love Vegetables

Published by on 14th July 2023

We all know that we need to eat our “five a day” portions of vegetables, but do we really know why? Here are the most important reasons:

  1. Keeps you fuller longer.
  2. They are great if you want to lose weight.
  3. Good for your gut.
  4. Keeps your skin hydrated.
  5. Provides much needed essential nutrients and vitamins.
  6. Boosts your mood.
  7. Keeps you fueled for extra energy.
  8. Assists in fighting off cravings.
  9. Improves bone health.
  10. Helps to minimize or prevent chronic diseases.

You’ve always known vegetables were good for you, and now you know more about why. So, if you don’t like vegetables, here are some techniques and tips to learn to like vegetables:

  1. Pair with food you already like, for example add some chopped tomatoes with spinach to a beloved mushroom into an omelette.
  2. Roast your veggies.  Roasted are more delicious! Just add your favorite seasonings.
  3. Enjoy more soups.  Prepare blended soups or smoothies to increase vegetable and fruit consumption.
  4. Add great flavors such as olive oil, garlic, fresh herbs, balsamic vinegar, lemon, and your favorite spices.
  5. Add grains + protein for a full meal.  When your greens and veggies are accented by grains, protein, healthy fats, and a fun dressing, it’s hard to get bored of them.  The combinations are endless!
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Girl works at a computer and eats fast food. Unhealthy food: chips, crackers, candy, waffles, cola. Junk food, concept.

7 Tips to Prevent Stress Eating When You’re Stuck at Home

Published by on 10th July 2023

Though self-isolating is the best way to protect against COVID-19, being stuck at home can lead to some unhealthy behaviors, including overeating due to stress, fatigue, and boredom. Here are 7 tips to prevent stress eating when you are stuck at home.
Keep a food diary
Write down what you eat, how much you eat, when you eat and how you are feeling. Overtime you might see patterns that reveal the connection between mood and food.
Take away temptation
Do not keep hard-to-resist comfort food in your home.  Having tempting foods within eyesight can lead to frequent snacking and overeating, even when you are not hungry.
Stay hydrated
Being stuck at home gives you more time to focus on healthy habits, including drinking enough fluids. In fact, research has found an association between chronic dehydration and an elevated risk of obesity.
Get moving
Being stuck at home can take a serious toll on your activity levels, leading to boredom, stress, and increased snacking frequency. To combat this, make some time for daily physical activity. Check some YouTube exercises or Yoga classes.
Snack healthy
Consider a lower-calorie, lower-fat option.  Cut up an apple and spread some nut butter on it, consider adding hummus or a low-fat dip on your favorite veggies.
Watch portion-size
Instead of taking the whole box with you, put a snack-size amount on a small plate or bowl.
Make time for relaxation
Give yourself permission to take at least 30 minutes every day to relax. Decompress, and unwind.  This is your time to take a break from your responsibilities and recharge your batteries.

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