Weight Loss

Spring is here!

Spring is here!

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


The Power of Plants

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?

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


Healthy snack concept, top view.

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?

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


Do Spices Expire?

Do Spices Expire?

You might not have considered it before, but those special spices you may only use once or twice a year actually expire. Not all of them expire at the same time, nor do they all have the same results when expired. Let’s go back and start with what spices actual are, according to the FDA. Their defined as “aromatic vegetable substances, in the whole, broken, or ground form, whose significant function in food is seasoning rather than nutrition.” To make it easier, we’ll include both herbs and spices, rather than delve into the differences of the two.

What happens when spices and herbs expire.

Spices and herbs are aromatic and add flavor. They also have beneficial health properties. While they don’t go bad and create potential health issues, spices do lose their potency, flavor and sometimes color. It’s very unlikely that an expired spice will every make you sick, but you could be just adding bulk to your dish, rather than flavor. When that happens, there’s simply no purpose to having them on hand, so tossing the spice may be the best option.

How long is the shelf life of spices?

How the spice or herb is processed makes a difference. If the herb is dried, then crushed, ground, powdered or partially whole, it can last between 1 and three years. Examples include oregano, thyme, dill, cilantro, sage, basil, ground cinnamon, garlic powder, ground paprika, red pepper flakes or ground allspice. However, the spices and herbs that last the longest are ones that are whole. That means less surface area is exposed to air, light and moisture that can cause it to lose its flavor and oxidize. Whole peppercorns, fennel seeds, cloves and cinnamon sticks are examples.

Keep your herbs ready to use with a window garden.

You won’t have to worry about having fresh herbs or spices if you grow your own. Some of the easiest herbs to grow in a window box include, basil of all types, sage, rosemary, oregano, parsley, lemon balm, sweet marjoram, thyme and savory. If you have more space than just a window box for larger plants, consider fennel, bay, ginger root and turmeric. You’ll always have fresh herbs that add extra nutrients and flavor to every dish.

  • Salt is one of the exceptions when it comes to spoiling. It can last indefinitely without losing any flavor. However, it’s also does not come from a plant part.
  • The difference between herbs and spices is that herbs come from the leaf of the plant, while spices come from other parts of the plant, such as the bark, buds or roots.
  • Keep fresh cinnamon on hand if you have problems with your blood sugar levels. It’s a potent antioxidant that fights inflammation, lowers cholesterol, but also can lower resting blood sugar levels by 10 to 29%.
  • A wide variety of herbs and spices not only increase your nutrient intake without increasing calories, but also can help fight infection. Holy basil, for instance, is well-known for its ability to fight bacteria and fungi, while boosting your immune system.

For more information, contact us today at Pro Weight Loss


Health Benefits Of Salmon

Health Benefits Of Salmon

Everyone seems to love the food on their menus from Pro Weight Loss in Massachusetts, but that doesn’t mean they don’t have questions about why some foods are on the list and others aren’t. The reason is based on what the ultimate goal of the client is, their food preferences and the health benefits of the food. One of the most nutritious foods included in meals is salmon. In fact, I get a lot of questions about its health benefits, so writing a blog seemed to be the easiest way to address all of them.

Salmon is high in Omega-3 fatty acids.

People often freak out when they hear that fatty fish are good for them. Society has vilified fat so much, that people think fat free is the only healthy way to go. Nothing could be further from the truth. You need fat in your diet, but not just any fat. Trans fats, for instance, are extremely unhealthy. Fatty fish like salmon are high in omega-3 fatty acids. It’s an essential fat that you have to get from food. It helps decrease inflammation, which when chronic, can cause serious conditions. It also helps reduce the risk of cancer, lowers blood pressure and improves the functioning of the cells that line the arteries.

Salmon contains many important nutrients.

There’s a wide variety of B vitamins in salmon. It has niacin, riboflavin, pantothenic acid, thiamin, folic acid, B12 and B6. B vitamins are responsible for aiding in many functions that range from DNA repair to improving brain and nervous system functioning. Salmon is also a good source of potassium, which helps to keep blood pressure lower to reduce the potential for a stroke. It also contains selenium, a trace mineral that supports bone health, boosts protection against cancer and improves the functioning of the thyroid.

Have you ever heard of astaxanthin?

Astaxanthin is a potent antioxidant that gives the salmon flesh its red color. It helps prevent the oxidation of the bad cholesterol, while boosting levels of the good cholesterol. While the research is varied, some indicate that astaxanthin reduce inflammation, lower oxidative stress and help prevent the build up of plaque in the arteries. Just like omega-3. It helps protect the brain. Other studies show it can improve your skin and help retain hydration and elasticity, so you’ll look younger, too.

  • All the nutritional benefits point to the fact that salmon is good for your heart. It also may be good for your mood, too. It helps balance omega-3 and omega-6 and studies show that can help prevent aggression and anger.
  • Salmon provides high quality protein. Protein is necessary for healing, bone health and the maintenance of muscle tissue. All parts of the body use protein.
  • Just like other sources of high quality protein, salmon may help you lose weight. It fills you up and keeps you feeling full longer. The omega-3 in salmon may boost your metabolism and help get rid of belly fat. It increases insulin sensitivity, too.
  • Stay smarter longer when you eat salmon. Not only does salmon help reduce anxiety and depression, it protects fetal brains when their mothers consume it. It also helps decrease memory problems related to aging.

For more information, contact us today at Pro Weight Loss


Feet on bathroom scale with measuring tape

3 Simple Steps to Lose Weight

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It is common to gain weight during the winter months. Where it’s colder, and it gets darker earlier, we are typically less active in general. Additionally, with the pandemic, our habits have changed quite a bit, as we are spending more time at home. Excess weight and obesity are a major concern and can put one at risk for developing more severe cases of covid and other flus and illnesses.

Here are a few simple steps to get the weight loss process started:

  1. Cut back on sugars and starches When you do that your hunger level decreases and you end up eating much fewer calories.
  2. Eat protein, healthy fats and vegetables. Protein regulates your hunger, healthy fats boost your metabolism, and veggies fill you up plus give you all the nutrients you need!
  3. Exercise at least 3 times per week The best option is to workout 30-45 minutes 3-4 times a week.  Warm-up, combine cardio and weightlifting, stretch and cool down.

Most weight loss methods are unproven and ineffective.  Pro Weight Loss utilizes only natural based products which are scientifically proven.   No hunger, no chemicals, no pre-made meals, drugs or hormones.


IF YOU NEED A BOOST WE CAN HELP!

Schedule a FREE consultation TODAY.

 


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Don't Stop When You're Tired - Stop When You're Finished

Don’t Stop When You’re Tired – Stop When You’re Finished

It’s easy to quit a workout before you’re finished because you’re tired, but that’s when you should push a little harder and do one more repetition or set. That driving force to do one more will help set you on the road to success. It’s all about motivation and driving yourself to reach your goals. If that feeling of exhaustion comes before your workout, just start the workout anyway. You’ll be surprised at how much energy you’ll get when you get moving.

What motivates you to do one more?

Everyone has a different motivation. Sometimes, it’s just proving it to yourself that you can do it. If you’re at the point that you want to sit down and end your workout. Stay standing and take a deep breath. Then do one more exercise, one more set or one more repetition. Try to push yourself to get the last repetition done before you quit. It will make all the difference in not only your success, but how you feel about yourself and your ability to make a change.

Always track your progress and try adding one more repetition every few days.

If you’re doing three sets of 10, after a few days, try going for three sets of 11. Make sure you record your progress every day. Just seeing the progress and how you’re increasing your program will give you motivation to continue. If you’re tired and don’t feel good before you start and your workout isn’t making you feel better or invigorated, it might be better to take that time and get some rest as a precaution.

You know your body, listen to it.

Are you tired, but not exhausted? Then push yourself to do one more. You can do it and finish your workout program. However, if you’re overworking your body by doing long hours every day and working the same muscle groups, that’s another thing entirely. Don’t work the same muscle groups two days in a row. Give those muscles a time to rest, mend and build for a day or two. You can avoid overworking your muscles by exercising your upper body one day, lower body the next. Your body needs one or two days of rest each week.

  • Focus on what you want to achieve when you get tired. Is it a healthier body with better vitals? Is it more energy? Or is it just looking fabulous? There’s no wrong answer if it’s right for you.
  • Stick with a routing. Workout the same time every day. On your day away from working out, don’t just sit, take a leisurely walk and do active recovery.
  • Notice the small changes, especially at first. It will help you keep going when you want to stop. Small changes can include having more energy or simply feeling better. If you’ve had to rest when climbing the stairs, but now don’t have to, that’s progress.
  • Focus on the good things, the immediate motivators. Imagine how good you’ll feel when you’ve accomplished your whole workout. Studies show that people who focus on the immediate rewards are more successful.

For more information, contact us today at Pro Weight Loss


Drop The Fries And Move Those Thighs

Drop The Fries And Move Those Thighs

In Massachusetts, we people come to us desperate to lose weight. We listen to their story and talk about the choices they make in diet and how much daily exercise they get. Many confess to being fast food junkies that seldom get off the couch. You can’t live that way and expect weight loss to happen. There’s no magic formula. You have to drop the fries and move those thighs to get the results you want.

A healthy diet is at the core of a weight loss program.

No matter how much you workout, if your diet is unhealthy and filled with sugar and highly processed foods, you simply won’t lose weight. A great body starts in the kitchen because you can’t out-exercise a bad diet. Focus on making changes to your diet first. Our programs can help you with scientifically based diets designed specifically for you and your needs. You’ll be amazed at how good healthy food tastes and how good you feel after just a few weeks.

Combine that healthy eating with a program of exercise.

You will lose weight when you change your diet, but you also need to tone those muscles to look your best. You’ll be amazed at what a difference a half hour a day can make, not only in your appearance, but energy level and health. Exercise builds muscle tissue, to not only tone your body, but also boost your metabolism. The more muscle tissue you have, the more calories you burn even when you’re resting. That’s because it takes more calories to maintain muscle than it does to maintain fat.

Move your thighs even more than just an exercise session.

Get more active. If you’re streaming your favorite show, exercise during the commercials. In fact, if you have the commercial free version, you can even save money by opting for the streaming version that contains commercials, so you have time to exercise while watching. Take the stairs rather than the elevator, at least or several floors if you live or work in a high rise. Put a basket on your bike and ride to the grocery or ride to work. It all helps you get into shape and will change your life forever.

  • Don’t forget the healthy snacks. Our programs all contain snacks, but if you’re creating your own healthy diet, include them. They’re extremely important and can help you avoid grabbing a quick snack or gobbling down more than you need at supper.
  • Don’t starve yourself. Eating healthy isn’t dieting and doesn’t leave you feel deprived. It’s all about making smarter choices that are designed to boost your body’s health and energy, while providing all the nutrients you need.
  • Hydrate, hydrate, hydrate and make sure it’s water. What you drink makes a difference. Even though the can says zero calories, that diet soda is still unhealthy. A recent study found that people who drank diet drinks had a larger waist circumference.
  • A healthy life means adequate sleep. Lack of sleep causes the body to produce less leptin—the hormone that makes you feel full, and more ghrelin—the hunger hormone. That’s counterproductive.

For more information, contact us today at Pro Weight Loss