Weight Loss

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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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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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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Are Toxins Blocking your Weight Loss Efforts?

Are Toxins Blocking your Weight Loss Efforts?

Published by on 21st July 2023

Every weight-management program should include a detoxification component. In addition to being an emergency energy source, the body’s non-essential fat reserves serve as a depository for toxic substances. Heavy metals and other toxins are encapsulated in the fat cell. When doing our program our unique Weight Management Formula stimulates the brain to release FAT from the cells. As that fat is solubilized, the toxins that have been deposited in it will be released into the bloodstream. Unsupported, the body’s elimination systems will be unable to keep pace with the increased flow of toxins. Most importantly these TOXINS cause your metabolism to slow down, such that you gain weigh much more easily and lose it with a lot of difficulty. This is one of the reasons why some people experience more plateaus than others. This increase in toxicity will also inhibit the immune system, which is why we incorporate the Detox Formula into the program.

If the idea of detoxing appeals, you might try clean eating that focuses on vegetables, fruits, whole grains, and lean protein; essentially whole foods without a lot of processing. It’s good for you and more likely to give you results that last, especially if you make exercise a habit. By limiting processed foods or foods that are high in fat or sugar, and implementing clean eating, you will lose weight and get your body into tip top shape. Some natural detoxing foods include green tea, lemon/lime, ginger, celery, cucumber, mint leaves, cinnamon, and cranberry.

Programs including a detox plan can help in weight loss, however, it is important to continue with a healthy maintenance plan to stay on your journey, and not return to unhealthy eating habits or lifestyle; otherwise, the pound will pile right back on.

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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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4 Reasons Why You Should Eat Real Food

Published by on 30th June 2023

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Real food is usually unprocessed or minimally processed foods that are rich in nutrients and is a whole single ingredient. For thousands of years, whole foods was 100% of the human diet. Today, many foods are processed, packed in unnecessary calories and harmful to human health. Eating whole foods is the best way to achieve good health and have a quality life.  Here are 4 big reasons why you should eat real food:

Packed in Nutrition

Real foods are loaded in vitamins and minerals. Daily dietary needs can be easily met in whole foods unlike processed foods which are high in calories for the wrong reasons. Ever wonder why your take-out doesn’t keep you feeling full for long? Processed foods don’t feed what your body actually needs and can quickly make you feel hungry again. Maintaining a balanced diet based on real foods can not only give your body the nutrition it needs but can also keep you feeling full for longer.

Prevents Sickness and Disease

It’s no secret sugary foods and refined carbs can lead to obesity, diabetes, heart disease and a whole list of other illnesses. Real foods are generally much lower in sugar than processed foods and processed foods are known to cause inflammation which is a major driver of heart disease. The good news is, it is never too late to get healthy. Giving our body’s the nutrients it needs can not only prevent illness and disease but can also prevent conditions from getting worse or even reverse certain illnesses.

Energy Boosting

Feeling tired after a big meal? Contrary to popular belief, feeling tired after a meal is not normal. Food is supposed to boost energy levels which is why many people eat before a workout. Healthy carbs, proteins and fats boost energy levels and give us the strength to power through a workout. Real foods give us the energy to keep our bodies working through the rest of the day.

Real Foods are Delicious

Believe it or not, real foods are delicious. Switching from an unhealthy diet to a healthy one is hard. The good news is, starting is the most difficult part. Once healthy eating becomes part of your permanent lifestyle, you will start to notice you no longer crave the foods you used to crave. Real foods will one day become the foods you naturally crave for. There is nothing better than a home cooked meal using real and fresh ingredients!

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How Good Nutrition Affects Mental Health

How Good Nutrition Affects Mental Health

Published by on 25th June 2023

It’s very rewarding when people from Massachusetts let me know the positive effects of the diets we recommend and how good they feel. Many write or tell their coach that the good nutrition not only helped them feel better physically, but it improved their mental health. It’s well known that exercise can improve moods and help people with anxiety or depression, but most people fail to realize that what you eat makes a big difference, too. Everything you eat has specific nutrients or causes the creation of substances that can affect the biochemicals in the brain.

Start with the gut microbiome.

What is your gut microbiome? It’s the fungi, bacteria, and other microbes in your digestive tract. They break down food and create enzymes that control many functions in the body. Many studies have been done on gut microbes and their effect on the body. A more recent medical procedure is a fecal transplant for depression, anxiety, and bipolar disorder. It sounds radical, but it works. The sample is taken from someone both physically and mentally healthy and then transplanted to the patient. How does that prove a change of diet can help? Your gut microbiome is controlled by the food you eat. Certain diets encourage the microbes that provide mental health benefits to thrive when you consume specific foods.

Sugar boosts your energy and then slams it to the ground.

If you eat sugar or products with added sugar, you’ll feel the effects both physically and mentally. The ride up can be great. You have a boost of energy and are ready to take on the world. Then, suddenly, that energy drops and you’re either a screaming maniac, weeping like a baby, or simply too worn out to continue. Low blood sugar affects people in a variety of ways. To add insult to injury, sugar causes inflammation that adds to bodily stress. It can lead to mental diseases like Alzheimer’s and dementia. Studies show a diet high in sugar increases the potential for depression and mood swings.

It still goes back to the belly bugs.

The waste from the microbes in your gut may control your mood, but they also control the hormones in your body and nervous system. There are many types of hormones beyond sex hormones. Hormones are simply messengers. They tell your body when to sleep, when to get up, whether you’re full or hungry, and a host of other things. The gut microbes help produce serotonin, a neurotransmitter. It directly affects your mood by making you feel good. It takes more than just the right microbiome. It takes the raw materials to create serotonin. Consuming foods with tryptophan, an amino acid necessary for serotonin creation, boosts its production.

  • Foods containing tryptophan and necessary for creating serotonin include salmon, poultry, spinach, eggs, seeds, nuts, milk, and soy products.
  • Eat food high in soluble fiber. Soluble fiber provides food for beneficial bacteria. It’s found in whole grain, fruits, and vegetables. Studies show that people who are on a diet high in these foods had a lower risk of depression.
  • The body needs a balance of omega 6 and omega 3. Pre-industrialization populations at ratios ranging from 1:4 to 4:1. Today, the American diet is 16:1 with 16 the amount of omega 6. Studies show too much omega 6 can increase violent behavior.
  • A study comparing the Western diet to the Mediterranean diet and the traditional Japanese diet found that the more processed food in the diet, the higher the risk for depression.

For more information, contact us today at ProWeightLoss

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8 Tips for Sticking to Your Diet at a Party

8 Tips for Sticking to Your Diet at a Party

Published by on 23rd June 2023

It can be hard to attend parties when you are in a weight loss program.  You may be worried there won’t be anything at the party you can eat, or that you will get off-track by giving in to temptation. However, all is not lost. Here are 8 tips on how to stick to your healthy diet:

1. Don’t go with an empty stomach.  
This will help you avoid feeling starved when you arrive.   Eat a healthy, fiber-filled, or high-protein snack before you go to the party.

2. Bring a healthy dish.
You can offer to bring a healthy appetizer, side dish, salad, or lower-calorie dessert.  Ask if it would be okay to bring a dish that meets your needs.

3. Opt for lean proteins.
Suppose you are at the party, and you are hungry.  Look for the protein that is not fried or dipped with grease.  The best options are usually poultry and fish. See if you can find food like shrimp cocktail, smoked salmon, or sushi.  See also if you can find lean poultry.  For example, chicken kabobs can be easy, low-fat choice or grilled breast chicken.

4. Look for fruits and vegetables.
Many parties provide a snack tray stocked with fruits and vegetables.  Try filling your plate with fruit and vegetables first.  Be mindful if the fruits and veggies are served with dip.  You may need to skip the dip unless they have avocado dip.

5. Practice portion control.
Mentally divide your plate into four portions.  Fill half of your plate with non-starchy vegetables, one quarter with the protein being served, and one quarter with grains or starches or skip this last food group and add fruits instead. Stick to just one plate of food.

6. Eat slowly. 
Eating slowly can stop you from eating too much. When your body gets the signal that it’s full, you’re less likely to keep eating.

7. Drink water. 
Water helps fill your stomach so that you are less likely to feel hungry. It also gives you something to put in your mouth that doesn’t contain calories or fat. Hold a glass of water in your hand instead.  You’ll be less likely to mindlessly nibble on the food at the buffet table.

8. Step Away.
Stay away from the food table. It’s easier said than done.  Chatting with friends across the room will help prevent you from filling your plate repeatedly with unhealthy foods. Move your conversation outside to keep the buffet table out of sight.  Keeping the food out of your sight is a simple way to keep yourself from eating when you’re not hungry.

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Healthy Summer Grilling Ideas

Healthy Summer Grilling Ideas

Published by on 16th June 2023

Summer is almost here: time to grill! The best part is that grilling can be one of the healthiest ways to cook! Here we have some good grilling ideas:

Grill Vegetables and fruits!
Swap the traditional store-bought barbecue fare like baked beans, coleslaw, macaroni salad and potato salad – which can have a lot of saturated fat, sodium and added sugars – for vegetables and fruits.  Grilling vegetables and fruits are a great idea, whether you’re grilling meat or fish to go with them. We all need to eat more vegetables and fruit. Here are some fruits and vegetables that are great to grill:
Tomatoes
Onions
Bell peppers
Zucchini
Eggplant
Asparagus
Endive
Pineapple
Mango
Apple
Pear
Peach
You’ve got to love the idea of infusing flavor into meats, fruits, and vegetables by soaking them in a tasty marinade. Some favorite marinade ingredients include wines, vinegars, lemon or lime juice, low-sodium soy sauce, honey, garlic, onions, herbs, and spices. Example soak Asparagus with small amount olive oil, salt, black pepper, and Italian seasonings for at least 10 minutes and then throw them on the grill for 3-5 minutes. You will love it!  Kebabs that alternate small pieces of meat or fish or scallops or shrimp with pieces of onion, red bell peppers, zucchini slices, cherry tomatoes or other produce are a great way to increase vegetable and fruit intake.

Meats
When you’re grilling meat, limit the amount of fat that drips on the coals by starting with lean cuts trimmed of visible fat and skin. If you put a very lean cut of beef or pork, or skinless chicken, or 93% fat free hamburger onto the grill, you’re off to a healthy start. The good fats in fish like salmon and trout have health benefits. And when you grill with skill, your family won’t even miss the red meat, which usually has more saturated fat.
Wrap marinated fish fillets in foil, construct colorful chicken kebabs, or make more savory turkey burgers by mixing chopped red bell pepper, onions into the patties.  You can season them with oregano, organic garlic powder, salt, and black pepper.
Make a simple rub of your favorite spice (such as allspice, chili powder, cinnamon, cumin, garlic powder, paprika or rosemary) and black pepper. Safety tip: never reuse marinade or rub after raw meat has touched it.

Be careful of the portion size!
A healthy portion of any type of meat is about 3 ounces, or the size of a deck of cards, and no more than 6 ounces. If that sounds small, just remember all the delicious grilled veggies and side dishes that will be keeping it company on your plate!

Grill fruits for dessert, salads, or fresh salsas
The natural sugars caramelize in the high heat, giving them extra sweetness and flavor. Try sliced apple, pears, pineapple, halved bananas, figs, nectarines, peaches, or plums.
Strawberries, raspberries, blueberries, and blackberries! These tiny, tasty, and colorful fruits can be grilled in a metal pan, or even better, sealed in an aluminum packet so they steam up nicely. So delectable in salads, in fresh salsas or as a dessert.

Flip It — Flip It Good
Flipping food frequently may help prevent the formation of HCAs, according to recent research using hamburger patties. To turn meat without piercing it (which releases juices that drip onto the coals), use tongs or spatulas instead of a fork.

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