Weight Loss

Best Snacks That Keep You Full

If you’ve tried to lose weight and found you’re hungry all the time, you’re facing the same challenge as many people from Massachusetts. What you need are snacks that keep you full until your next meal. You need a snack that is lower in calories but will stay with you long enough, you aren’t so ravenous you eat everything in sight at dinner.

Fiber, healthy fat, and protein fill you up without packing on the pounds.

Most people reach for a sugary treat when they need a boost. While it might help for a short time, the sugar spikes your blood pressure, and just as quickly, it drops down even further. That leaves you even hungrier. How do you avoid that? Eat food containing fiber, protein, and/or fat. For instance, apple slices contain fiber and enough sugar to give your energy a lift. Top them with a teaspoon of peanut butter for protein and healthy fat. You’ll have a snack that keeps you full from mid-afternoon until dinner.

Don’t forget avocados.

Avocados are versatile and excellent as snacks. You can drizzle hot sauce on them and eat them plain, make guacamole, or mash them up and use them as you would butter to spread on whole wheat toast. Put the avocado in a blender with a small amount of condensed milk for a sweet spread. You can even use it to dip strawberries. Dip avocado slices in dark chocolate and sprinkle with flaked salt. You can even drink your snack. Put several tablespoons of Greek yogurt, a few ice cubes, cinnamon, a drip of honey, and avocado slices in a blender for a smoothie that will keep you full.

Keep it simple.

Hard-boiled eggs are probably the easiest snack. You can combine them with fresh veggies to add fiber and more nutrients. If you want to add to this snack, create deviled eggs made with Greek yogurt, mustard, and lemon juice. You can even make a quick egg salad by adding chives and celery. Then mix it with a dressing made from yogurt, mustard, pickle relish, salt and pepper.

  • Frozen fruit mixed in a blender makes a delicious sorbet, especially on a hot day. You can also freeze a half banana on a stick, then dip it in high cacao dark chocolate.
  • Put two tablespoons of Greek yogurt in a glass. Top it with a handful of berries and layer on half a sliced banana. Top that with another layer of Greek yogurt then sprinkle on crushed walnuts.
  • Make a dip from beans or chickpeas. Just mash the chickpeas and beans, Mix in garlic, chicken broth, a small amount of olive oil, garlic, parsley, and thyme. Dip raw veggies when you need a snack.
  • Make a trail mix with nuts, mini pretzels, a few dark chocolate chips, and a small amount of dried fruit. Pack it in individual serving sizes. Air-popped popcorn is another low-calorie filling snack.

For more information, contact us today at ProWeightLoss

Best Arm Workouts

As we approach winter, you might not think about arm workouts. After all, nobody will see your arms under layers of clothing. Holiday clothing is often sleeveless for women, and spring is always just around the corner, so it’s never too soon to start toning your arms. To prepare for the holidays and the upcoming summer, here are a few of my favorite arm workouts to tone your arms. You won’t build big bulky muscles, especially if you’re a female, but you will develop firm, toned arms.

Are batwings your nemesis?

Nothing is worse than feeling your biceps sag and flap noisily in the wind like a playing card hooked to the frame of a bicycle wheel. Eliminating batwings isn’t simple and it takes some time. Throw a punch with dumbbells in your hand, using as much effort as possible to tone your upper arms. Another good exercise starts by sitting on the floor with legs crossed in a diamond position, knees bent, feet soles touching, and back straight. Hold a weight in each handheld at chest level. Pull your shoulder blades down as you push the weights up and away from your body. Return to starting position.

Just holding weights differently works other muscles.

You can do palm-up or palm-down forearms, wrist, and bicep curls to work muscle groups on different planes and get a more well-rounded workout. Whether you do them at home with makeshift dumbbells from water bottles or in a gym with weights, it’s easy. Hold a weight in each hand and lift. For wrist curls, put your forearm on a bend and lift while keeping your elbow in place. For bicep curls, stand with arms at your sides and lift by bending your elbow. Hold the weights with your palm down or palm up for variation.

Tricep kickbacks are excellent upper-arm workouts.

Tricep kickbacks start with the weight in one hand and one foot on the floor. The other leg is bent with the shin on a bench or table. Put the opposite hand on the table, keeping your body straight. Lift the arm with the dumbbell until the upper arm is parallel to the floor and your elbow is at a 90-degree angle. Straighten that arm as you lift backward.

  • Overhead extensions are excellent. Hold the dumbbell with both hands at one end, lifting it overhead, then slowly lowering it behind you to a 90-degree angle. Lift back up overhead by straightening your arms and repeat.
  • A plank works your core muscles, but it also works your arms. You can do a plank with your elbows bent, resting your weight on your forearms, or with your arms straight and weight on your palms.
  • Traditional push-ups work the triceps and small muscles in the front, the coracobrachialis. You can vary the intensity of the muscles worked by adjusting your hand width.
  • You can sit at your desk and build your arms. Sit on the edge of your chair extending your legs. Hold the side of the chair seat and lift yourself upward and forward. Slowly lower your body in front until your elbows are bent at 90 degrees.

For more information, contact us today at ProWeightLoss

Proven Benefits Of Walking 45 Minutes Every Day

It’s a beautiful time of year in Massachusetts, it’s time to get outside before the winter sets in and take a walk to see the changing foliage or walk Salem during the Salem Haunted Happenings month-long Halloween celebration. You’ll get all the benefits of walking and seeing some beautiful sights or have some family fun. Experiencing Massachusetts on foot in the fall provides enjoyment, while also improving your overall fitness. Don’t limit it to one day a month. Walk at least a half hour every day for the best results.

Do what you can do and build from there.

If you can only walk a few blocks, walk them. If you’re completely out of shape and aren’t sure how far you can walk, do a few blocks and return home. If you still feel you can do more, turn around and do the same walk again. Making short loops helps if you aren’t sure where your limits are or how soon you’ll be exhausted. You don’t want to get too far away from home and not be able to walk back again.

You’ll get heart-healthy benefits when you walk.

People don’t wear out, they rust out. If you don’t use your physical abilities, you lose them, at least temporarily. Making your heart work a little harder provides benefits. Walking at higher speeds can be just the aerobic exercise you need, yet it’s so simple you might not realize it. Walking helps lower blood pressure, reduces bad cholesterol, and makes your heart stronger. The more you walk, the more efficiently it pumps. It can help you lose weight, which is also good for the heart.

You’ll reduce your risk of diabetes when you consistently walk.

Exercise of all types can help reduce the risk of insulin resistance, a precursor of diabetes. It can help your blood sugar remain more level, even after a meal. It can help fight off the afternoon slump that can occur when high blood sugar levels start to drop. It’s one reason people often take a walk, especially after a big dinner. Even a short two to five-minute walk can help.

  • Why do people pace when they’re nervous? The answer is simple. Walking helps reduce stress. Walking can increase your heart rate. That helps lower your stress level. By reducing stress, you help reduce the risk of serious conditions caused by stress.
  • Walking increases circulation and that helps in many ways. One way is by boosting your brain power. Walking reduces the risk of Alzheimer’s, depression, and dementia.
  • The increased blood flow increases the body’s antibodies. It also helps boost beneficial microbes in your gut that boost your immune system and also aid digestion.
  • Walking increases blood flow to the joint cartilage and lubricates the joints. It reduces the risk of osteoporosis and helps you sleep. Even though there are many benefits, always check with your healthcare professional before starting a walking program.

For more information, contact us today at ProWeightLoss

The Best Vitamins For Weight Loss

You’ve probably read a lot of different ideas on herbs, phytonutrients, vitamins, and minerals. If you want to lose weight, you have to eat fewer calories than you burn. That being said, some supplements make your body function more efficiently, which helps you lose weight faster. They won’t do the hard work of cutting calories or increasing the amount of exercise you get, but they do improve your chances of weight loss and aid in boosting the results.

Vitamin D, the sunshine vitamin, helps your immune system and your weight loss efforts.

Massachusetts is too far north for adequate sun to produce enough vitamin D year-round for your body. Vitamin D must come from food or supplements, at least for half the year. Vitamin D can help prevent depression. That can potentially prevent overeating. Scientists also found that obese people often have deficient vitamin D. The question is, does the vitamin D deficit cause obesity, or does the obesity cause the vitamin D deficit? Another study compared two groups of obese individuals, one taking vitamin D and calcium supplements and not taking them. Those taking the supplements lost more belly fat than those who didn’t.

If you’re short on B vitamins, it might make weight loss more difficult.

Vitamin B isn’t just one vitamin. There are several. B1, B2, B3, B5, B6, B7, B9, and B-12. B vitamins are necessary for proper metabolism functioning. They are vital for metabolizing protein, carbs, and fats, and necessary for directing the use of stored energy from food. If you don’t have adequate vitamin B, it impedes your metabolism and that makes it harder to lose weight.

You also need minerals for your body to maximize calories burned.

Consider adding spinach and beans to your diet. It will increase your consumption of both iron and magnesium. If you don’t have any magnesium in your diet or take supplements, it affects energy production. Magnesium helps you control your blood sugar and blood pressure. It improves nervous system functioning and helps produce over 300 enzymes. Iron carries oxygen to all parts of the body. It helps the muscles, allowing them to burn fat. If you’re low on iron, you’ll be tired and burn fewer calories.

  • Change what you drink to lose weight. Switch to green tea. Green tea contains catechins and other potent phytonutrients. They’re powerful anti-inflammatories. Inflammation can increase the risk of obesity and obesity increases the risk of chronic inflammation. Break the cycle with green tea.
  • Boost your iron supply by eating food high in vitamin C. Vitamin C from foods like tomatoes or strawberries improves iron absorption.
  • Eat food higher in fiber to help your weight loss program. Fiber isn’t a vitamin or mineral. It’s a carbohydrate. It fills you up and feeds beneficial gut microbes that aid with weight loss.
  • It’s difficult for people who eat a plant-based diet to get adequate vitamin B-12. That can lead to weight gain. Vitamin B-12 is necessary for your body to metabolize fat in the liver.

For more information, contact us today at ProWeightLoss

The Bench Press: All You Need To Know

If you’re building chest muscles, you probably do bench presses. It’s one of the best-known upper body exercises. It’s more than just a chest exercise. It works your arms, shoulders, back, and glutes. For it to be effective, you have to know the proper form throughout the exercise. Doing it wrong can even be dangerous. Rather than worrying about how many sets you’ll do, number of reps, or even how much you’ll lift, focus on form first. When you do it right, you’ll get faster results.

People do bench presses for different reasons.

While most people do bench presses to get into shape or build more impressive muscles, some do it to build powerlifting strength. There are differences in how to do the bench press. For most people, not powerlifters, the first step is to get into position, laying back on the bench with your feet flat on the floor and knees bent. If you look up, you’ll see the barbell directly above your eyes. Your bottom and your upper back should be pressing the bench, so your back should have a slight arch.

Inhale deeply and press your feet into the floor to start.

Squeeze your shoulders tightly together and remove the barbell from the rack. It’s vital to arch your back as you remove the bar. It helps keep the spine in a neutral position. Grip the bar. Hold it as far down onto the palm as possible. If you hold it too high, it can cause your wrists to bend too far back. Keep your wrist straight. Breathe in deeply and hold as you lower the bar. It helps brace the abdominal wall. Bring the barbell forward, directly over your shoulders. Allow your elbows to break and lower the bar toward your chest.

The barbell will make contact based on your body and grip width.

The shorter your arms or the closer your grip, the lower the bar will be on your chest. Once it touches, pause for a few seconds and push it back into the starting position. The movement will be up and back toward the head and your elbows, wrists, and shoulders are aligned. Blow out forcefully as you push the bar back.

  • Your feet and legs play a vital role in your movements. Even though you’re lying down, you’ll boost the force of the lift if you drive your feet into the ground as you lift.
  • Don’t bounce the bar off your chest. It doesn’t let your body stay tight, can put too much pressure on the sternum, and doesn’t work your muscles as much, since you’re using the bounce as an aid.
  • Proper breathing is key to maximizing the benefits of the bench press. Make sure you breathe and hold to brace your body. It can help you work your upper body more effectively by allowing you to lift more weight.
  • Don’t roll your shoulders forward. Keep the braced position with your shoulder blades held tightly. Don’t roll your shoulders forward. It makes your feet move, causing instability. It can make the lift more dangerous.

For more information, contact us today at ProWeightLoss

How Much Weight Can I Lose Per Week?

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

Addressing Body Image Issues During Weight Loss

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

SPEED up your metabolism

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 mealsFuel 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.

Clean Eating and Weight Loss: What You Need to Know

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.

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.

Are Toxins Blocking your Weight Loss Efforts?

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.