Weight Loss

Pros And Cons Of A Workout Partner

You may have considered finding a workout partner to share your journey to fitness, but there are both pros and cons of a workout partner. It doesn’t work well for some people but can be amazing for others. There are a lot of reasons workout partners help, one of which is to hold you accountable. It’s the reason personal trainers have such a high success rate. If you know someone is waiting for you to workout, you’re more apt to go.

Being held accountable works two ways.

While being held accountable can get you to the gym, especially if you have a trainer waiting, it’s not always reliable if your workout partner isn’t. It’s a double-edged sword. It can be a great benefit if both of you are dedicated and considerate, you and your partner will show up for the workout even when one or both of you don’t feel like it. However, with the wrong match, you might find yourself alone at the gym, waiting for a partner who never shows.

Your workout partner can be a driving force or a real drag.

Again, if you’re a go-getter and your workout partner isn’t, you might find yourself being held back. Make sure you find someone with the same competitive edge that you have. It can work the opposite way, too. You might need to take it slower and have a workout partner that’s pushing you too hard. In most cases, when people are at approximately the same ability levels, having a workout partner can drive you to even higher achievements, get you to workout longer and try new things.

You don’t have to work directly with someone to have them as a workout partner.

Maybe you have a best friend that wants to get fit and join you in the workout. Try exercising together via zoom or simply make sure you phone one another, first to remind the other to workout and after the workout to see how it went. One study found that just calling someone every two weeks made them 78% more likely to stick with a program of exercise.

  • Having an in-person workout buddy can make your exercise program safer. If you’re running, there’s always someone there to get help if necessary. You also have a spotter if you’re lifting weights.
  • You’ll have more fun when you workout with a partner. It makes you look forward to exercising and more likely to stick with a program. Just make sure you don’t have so much fun that you forget to exercise.
  • You can motivate each other when you have a partner. Most people won’t understand how you may have struggled to achieve your goal or provide the “adda’ boy” when you finally accomplished it. A workout buddy does.
  • It’s less intimidating to try something new if you’re not alone. You can be each other’s inspiration to try. If you’re going to an exercise class, you’ll always have one person you know, so it won’t be as intimidating.

For more information, contact us today at ProWeight Loss

Hypothyroidism and a Sluggish Metabolism

Research shows that your metabolism tends to slow down with age. Being less active, losing muscle mass and the aging of your internal components all contribute to a sluggish metabolism.

Other factors that play a part in slowing down the metabolism are: Lack of sleep, too strict of a diet, not enough water, lack of calcium and stress to name a few. One common factor that contributes to a slow metabolism is a change in your hormones. Hormones change as we age and can put the brakes on the body’s energy use. This can cause a disease called Hypothyroidism.

Hypothyroidism is a common condition where the thyroid doesn’t create and release enough thyroid hormone into your bloodstream. This makes your metabolism slow down. Also called under-active thyroid, hypothyroidism can make you feel tired, gain weight and be unable to tolerate cold temperatures.

Foods with iodine will help your thyroid produce more hormones. These include: eggs, dairy, meat, poultry, seafood, and iodized salt.

Although traditional medicine recommends hormone replacement therapy, a safer way to go is through the use of natural and homeopathic alternatives to balance out the hormones, therefore alleviating these symptoms.

Healthy Grilling Ideas to Try This Summer

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 or not you’re grilling meat or fish to go with them. We all need to eat more vegetables and fruits. 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.

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 actually 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 definitely 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.

When I go to parties, I can’t resist all the snacks

In most social situations where food is involved, the key is to treat yourself to a few of your favorite snacks, in moderation. If you try to resist the food, your cravings will only get stronger and harder to control. By following a few simple strategies, you can enjoy yourself without overeating.
Make only one trip and be selective: Decide ahead of time how much you will eat and choose foods you really want.
Take only small portions: A taste may be all that you need to satisfy your craving.
Consider splitting: an entree or snack with your partner or friend.
Add a veggie-rich salad: to your meal to bulk up its nutritional content.
Nibble: if you eat slowly, you will likely eat less –but don’t nibble all night long.
Don’t stand next to or sit near the hors d’oeuvre table: As the old saying goes: “Out of sight, out of mind”.
Eat something healthy before you arrive: If you arrive hungry, you will be more inclined to overeat.

One last thing: if friends are pressuring you to indulge, it’s probably they want you to enjoy yourself. The best way to respond is to keep the dialogue positive. Rather than saying you can’t or shouldn’t have something, say you aren’t hungry or it’s not your favorite. They can’t argue with that.

Is My Weight Loss Goal Realistic?

Having a goal of any kind can help you accomplish things you want to do. It gives a vision of what you want to achieve and how to achieve it. However, goals must be realistic, especially a weight loss goal. It’s tempting to fantasize about losing 60 pounds in a few weeks, but it’s not possible to do, at least in a healthy way, if at all. Excess pounds are often packed on over a long period and come with a lifetime of bad habits. It takes a while to change a habit and develop a new one.

What is your ideal weight?

People often don’t know exactly how much they should weigh. A lot of factors decide that. It starts with gender, height, age and body build. Your height is extremely important. If you’re five foot two and weigh 165 pounds, you’d be classified as obese. However, if you’re six foot two, you’d be a normal weight. The more muscle you have, the more you can weigh and still be healthy. Muscle tissue weighs more than fat tissue does. Men have more muscle tissue on the average, so a man can weigh more based on his height.

Compare your ideal weight to your present weight.

If your ideal weight is 120 pounds and your present weight is 160 pounds, you have 40 pounds to lose. How are you going to do that? Since one to two pounds per week is a realistic goal, but you want to set your sights high, divide that forty by 2. It means you’ll lose 2 pounds a week for 20 weeks to reach that goal. That gives you time to develop good habits and learn to make smarter choices in food for a healthier diet.

Track your weight weekly but be prepared for some setbacks.

Weigh yourself the same time every week, just once a week. If you weigh too often it can get discouraging or give a false impression. Your body is constantly changing weight throughout the day from varying water weight. Add exercise to the mix, but don’t go overboard. Schedule a half hour to an hour to exercise each day. If you don’t meet your goal one week, don’t get discouraged, you’ll probably meet it the next. If you don’t, check your eating habits and see if you really stuck with the program.

  • It’s possible to lose several pounds in a few days, but normally that’s the first few days of a diet and occurs due to water weight loss. It can’t be continued week after week.
  • Always track your progress. You can do it by recording the food you eat, your time exercising and your weight. You can also use measurements or take a picture every week in the same outfit at the same place.
  • There are some things you can’t change. If you’re big boned and have a large frame, you’re never going to be petite. It’s not realistic. Control the things you can control like your weight, and accept those you can’t.
  • Make sure your goal is healthy. Today a number of people have eating disorders because they see themselves as fat, when actually they’re a healthy weight. If your weight is within normal limits, maybe you just need to tone your muscles to look your best.

For more information, contact us today at ProWeight Loss

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!

The Power of Plants

PLANT-BASED eating is a lifestyle transformation that will provide amazing and lasting results. Fruits and vegetables offer a world of abundance and variety. With plant-based eating, you will actually get to EAT MORE delicious food as you watch the pounds melt away and your energy soar!
Here are some benefits of plant-based eating:
  • Keeps you fuller longer
  • Provides much needed essential nutrients
  • Boosts your mood
  • Keeps you fueled for extra energy
  • Assists in fighting off cravings
  • Helps to minimize or prevent chronic diseases

Discover the power of plants to change and save your life!

Do Vegetarians Lose Weight Quicker?

It’s normal to want to lose weight quicker, but still eat a healthy diet. That’s one reason many people in Massachusetts are considering becoming vegetarians. Is it really the miracle diet to lose weight fast or is that just a myth? One thing is certain, just cutting out processed food and food with added sugar can make a big difference, but the benefits of a vegetarian diet as the best one for weight loss are still debated. Let’s first look at what a vegetarian isn’t. It’s not a vegan. Vegan have far more dietary restrictions. They don’t eat any animal products, including milk or egg products.

What do vegetarians eat?

Vegetarians live a primarily plant-based lifestyle with most of their proteins from plants or plant combinations like beans and rice. However, unlike vegans, they can eat food made with eggs, milk and milk products, since they only eliminate animal flesh from their diet. That makes it easier to get a balanced menu that’s healthy and normally low in calories.

Is the vegetarian diet automatically a weight loss diet?

Did you know that many candy bars are vegetarian? You don’t find any meat in cupcakes or cakes and the fat or oil used is vegetable oil. With vegetarianism becoming more popular, so has vegetarian junk food, too. There are snack bars, soy cheese and even soy “pretend” highly processed meats like hot dogs. Again, when you think of vegetarianism, you think of crispy salad and imagine yourself as one of those gloriously thin people that never let animal flesh touch their lips. That’s not always true. You still have to eat healthy and just cutting out meat and animal flesh won’t do it.

It’s all about what you eat and how much you eat that makes a difference.

No matter what type of diet you choose, pick one that suits your lifestyle and belief system. Vegans and vegetarians often choose that diet type because of a belief system, rather than the weight loss potential. There are studies that show that vegans tend to be thinner, but it’s no guarantee. Sugar is still plant based. Dark chocolate covered nuts or raisins may be vegetarian but eating a lot won’t help you lose weight. To get the best results, you need a diet that’s designed to make you healthier.

  • Nuts are a good source of protein and other nutrients, which makes them good snacks and salad toppers that fill you up and keep you feeling full longer. However, they’re also high in calories.
  • A healthy vegetarian diet is chock-full of nutrients and a lot of fiber. That will help fill you up and keep you full longer. Choosing healthy fat, like the type in avocados, and protein, as in beans, will keep you full longer so you lose weight faster.
  • Just like a well-balanced omnivarian diet has health benefits, so does a well-balanced vegetarian diet. It can lower the risk of heart disease, boost the potential for weight loss, reduce inflammation, hypertension, balance blood sugar and improved blood cholesterol levels.
  • We focus on dietary plans created specifically for you and based on your DNA. No two people are alike, so even if they both eat a primarily plant based diet, the diet plans we provide are varied to meet individual needs and help them lose weight faster.

For more information, contact us today at ProWeightLoss

Try these healthy snacks

Need a boost of energy during that midday lull? Healthy snacking will give you that extra spring in your step to keep up with your busy day. A mid afternoon break is important to reset your mind and energy level so you can continue to be productive.
Here are a few healthy snacks:
  1. Hummus and Veggie sticks (carrots, celery, cucumbers or peppers)
  2. Yogurt with berries (strawberries, raspberries, blackberries) and nuts or seeds
  3. Oatmeal with banana slices and drizzled honey
  4. Pear and cheese slices on Melba toast
  5. Cottage cheese with blueberries and a sprinkle of granola
  6. Egg white and veggie bites (combine your favorite veggies like spinach, tomato, mushrooms, peppers and onions, spices and liquid egg whites and bake in muffin tins)
  7. Apple Chips (combine apple slices, cinnamon and stevia and bake on a cookie sheet)
  8. Fruit Smoothies (Combine your favorite fruit with water or dairy free milk such as almond, oat or coconut, and ice cubes in a blender You can also add an organic plant-based protein powder.)
Be mindful to avoid the not so healthy choices that are loaded with hidden sodium, added sugar, processed ingredients and empty calories. Incorporating whole foods into your menu is the healthiest way to snack.

Do Any Foods Have Negative Calories?

What are foods with negative calories? By definition, these are foods that take more energy to digest than they contain. It’s called the thermic effect. The food you eat requires energy to digest. According to studies, it’s about 10% of all the calories you consume. High fiber foods like vegetables, use about 20% of their calories for digestion. Proteins use 30% and fats just 3%. Most of these foods are vegetables or fruit, so they’re normally low in calories and part of healthy eating. However, do they actually cause a calorie deficit just by digesting? One thing is certain, they’ll fill you up because they’re high in water and fiber, so you’ll be less likely to eat higher calorie foods, which will help you shed weight.

Celery is always first on the list of negative calorie foods.

Celery is low in calories and high in water and fiber. It has such few calories that you’d think it would take more calories to digest than it contains. There’s no way to prove it does, since there are no scientific studies proving it one way or another but including it your diet will help you shed pounds, regardless of whether it’s a negative-calorie food or not. Celery also acts as a diuretic, to help reduce water weight.

The net calorie intake for most vegetables and fruits can be minimal due to the thermic effect.

Think fibrous foods that fill you up longer, may have high water content, but still aren’t starchy or high calorie. Watermelon and cantaloupe are two fruits with almost zero calories due to thermogenesis—the cost of calories it takes to digest food. Consider vegetables like leafy greens, which are already low in calories. Adding spices can even reduce the calorie count while adding flavor.

Boost your calorie burning with spices.

Cayenne peppers and other hot food actually boost calorie burning with the heat it builds in your body that increases the temperature. That temperature increase also increases your metabolism, to burn even more calories and lower the calorie count in your food. Other spices that can help weight loss include turmeric, cumin and cinnamon.

  • Want low to no calorie noodles? Make zoodles or other popular vegetable noodles. Sliced eggplant make great lasagna noodles and spaghetti squash is the perfect low calorie dish for your next bowl of spaghetti.
  • Fresh asparagus contain almost no calories. Steam baby asparagus, top with a little lemon and salt for the perfect side dish. You can also chill those steamed asparagus and dip in a lemon sauce for a snack.
  • How you prepare a food will make a difference in whether it’s low in calories or not. Fried cabbage is high in calories but chopped cabbage with apples and carrots for a salad can drive the calorie count down—but not below zero.
  • Beets, spinach and kale boost fat burning and contain few calories themselves. If you’re looking for a way to lose weight that’s based on your preferences and needs, we can help with a personalized program made specifically for you.

For more information, contact us today at ProWeightLoss