The Path to Sustainable Weight Loss: The Value of Expert-Guided Exercise and Meal Planning
Embarking on a journey towards long-term weight loss success is a commendable goal, but sustaining it requires more than fad diets and sporadic workouts. Expert-guided exercise and meal planning play a crucial role in establishing sustainable habits that contribute to lasting health and well-being.
Understanding the Role of Experts
While many weight loss journeys start with personal motivation, the expertise of professionals significantly enhances the likelihood of success. Certified fitness trainers, nutritionists, and healthcare professionals bring a wealth of knowledge to tailor plans that consider individual needs, health conditions, and realistic goals.
Experts understand that successful weight loss involves more than just shedding pounds; it requires a shift in lifestyle and behavior. Working with professionals helps individuals cultivate sustainable habits, making it more likely to maintain progress over the long term. Behavioral changes, supported by expert guidance, create a foundation for enduring success.
Personalized Exercise Plans
Generic workout routines may yield short-term results, but a personalized exercise plan ensures efficiency and sustainability. Fitness professionals can assess physical condition, mobility, and preferences to design routines that challenge and inspire without risking injury. This personalized approach makes exercising enjoyable and adaptable to evolving fitness levels.
Meal Planning with a Nutritional Focus
Healthy, sustainable weight loss is not solely about restricting calories. Nutritionists can create meal plans that prioritize essential nutrients, balance macronutrients, and cater to individual tastes and dietary restrictions. Medically guided meal planning considers underlying health conditions, fostering overall well-being alongside weight loss.
Having a professional to monitor progress, provide guidance, and offer encouragement can be a game-changer. Regular check-ins with a fitness trainer or nutritionist establish accountability, helping individuals stay on track when faced with challenges. The motivational aspect of expert support keeps individuals inspired throughout their weight loss journey. Medical professionals bring an added layer of expertise, especially for individuals with existing health conditions.
Embarking on a journey towards long-term weight loss success is a significant undertaking, and the value of expert-guided exercise and meal planning cannot be overstated. Expert guidance ensures that weight loss plans align with overall health goals and do not compromise well-being. This holistic approach addresses the root causes of weight gain, contributing to sustainable success. The personalized approach, focus on sustainable habits, and consideration of overall health make this collaborative effort a powerful tool for achieving and maintaining weight loss goals. By investing in professional guidance, individuals not only optimize their chances for success but also foster a foundation for a healthier, more balanced life.
Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and let us help you achieve lasting results. Request an appointment today!
The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
Don't sugarcoat it... Achieving Sweet Success with Diabetes
What is diabetes?
Diabetes is a health condition that affects how our bodies react to the amount of glucose, or sugar in our blood stream. When we eat a meal our body breaks most of the food down to sugar. The sugar then goes into our blood stream. Our pancreas is an organ that responds by releasing insulin. The insulin then gets rid of the sugar in our blood stream by helping us use the sugar as energy. Usually, people with diabetes have a problem with the pancreas doing its job by releasing the insulin needed, or with their body using the insulin the way it needs to.
How do you know if your diabetes is well managed?
The A1C test is the most accurate blood test used to diagnosed diabetes and to help you know if your diabetes treatment is working. Your treatment plan may include taking medication, changing your diet, exercising, and eating the right foods.
What’s the goal?
The goal A1C for most people affected by diabetes is 6.5. Why? An A1C level above a 5.7 (PRE-diabetes) causes damage to the small vessels allowing us to see well, heal well, and have a healthy heart, brain, and kidney. At an A1C of 6.5 (full diabetes) or above that damage is occurring at a faster pace allowing you to have less healthy years ahead of you.
EATING TO WIN EVERYDAY
The food we eat have a huge impact on controlling our blood sugar. Planning a meal or healthy snacking with diabetes is not easy… so check out some of these healthy options and remember balance is key.
Non-starchy vegetables
- Asparagus
- Broccoli, Brussels Sprouts
- Carrots
- Celery
- Cucumber
- Eggplant
- Leafy greens
- Mushrooms
- Green beans, snow peas,
- Peppers
- Cabbage, Salad greens
- Squash
Dairy products
- Milk
- Yogurt
- Milk substitutes (i.e. soy milk)
Protein Foods
**Lean**
- Chicken, turkey, and eggs
- Fish like salmon, tuna, tilapia
- Lean beef cuts, lean pork cuts,
- Cheese and cottage cheese
**Plant Base**
- Beans, lentils, hummus,
- Nuts and nut butters
- Edamame
- Tofu and tempeh
- Plant-based meat substitutes
Carbohydrate Foods
- Whole grains such as brown rice, oats/oatmeal, polenta, quinoa, and whole products (bread, pasta, tortillas)
- Starchy vegetables - squash, butternut squash, green peas, parsnips, pumpkin, and sweet potato/yam
- Beans and legumes such as black, kidney, pinto, and garbanzo beans
- Fruits and dried fruit
- Dairy products like milk, yogurt, and milk substitutes (i.e. soy milk)
AND DON’T FORGET YOUR WATER OR LOW-CALORIE DRINK
Don’t Sit… Get Fit
Getting physically active can help decrease the amount of sugar in our bodies by making our body more sensitive to insulin. Performing exercises like jogging, biking, Zumba and Tae Bo can help improve your A1C. Here are some other great ways to get moving…
The Benefits of Walking
Walking is one of the easiest activities to start with, and most people with diabetes can do it.
- Walk instead of driving to nearby destinations.
- If driving, park a bit farther away from your destination.
- Get off the bus or train at a farther stop and walk the rest of the way.
- If you have a dog, walk it daily, or offer to walk a neighbor or friend’s dog.
- When traveling, take walking tours to see the sights.
- Start or join a walking group in your neighborhood or at work.
Getting 150 minutes weekly
- At least 150 minutes of activity is needed per week to reap significant results
- A slow stroll won’t cut it, you’ll need to work out at a moderate intensity.
- Set mini goals (i.e. 50 minutes 3 times a week, 30 minutes 5 times a week, or 25 minutes 6 times a week)
- Think smaller: 10-minute jump rope session before work, a 10-minute walk at lunch-time and 10 minutes on an exercise bike after dinner.
- Come up with an alternative workout option for days the weather isn’t great
- Enlist a fitness buddy for accountability and FUN!!!
Break A Sitting Streak
- Set an alarm on your phone for every 30 minutes to remind you to regularly get out of your seat.
- Play your favorite up-tempo song and boogie (tip: The Twist is a killer total-body workout)
- Take off your shoes and stand with the arch of your right foot on a tennis ball. Move your foot forward and backward. Continue for 30 seconds, then repeat with your left foot.
- Play with your pup - Fetch is an easy way to squeeze in daily activities for you and your pooch.
- Vacuum, empty the dishwasher, organize a drawer—cleaning counts as moving!
Partner with your health care provider to discuss the best diabetes treatment plan for you.
Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!
The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
The Case for Weights: What women over 40 need to know about weight lifting to stay strong
Aging… who needs it?
Well, as much as we live in a youth obsessed society, the truth is the goal is to age. And as we age, our bodies change, making physical activity more critical. Contrary to common misconceptions, incorporating weight lifting, particularly in those over 40 can yield numerous benefits and become a vital component of a women’s fitness journey after 40.
Muscle building improved mobility and stability
As women age, they may experience a natural decline in muscle mass, known as sarcopenia. Weight lifting, also known as resistance training, counteracts this process by stimulating muscle growth and strength. Maintaining muscle mass is essential for preserving mobility, stability, and overall functional independence, ensuring a higher quality of life as women continue to age gracefully.
Metabolic rate increases improves fat burning ability
The metabolism naturally slows down with age. Building muscle through resistance training increases the basal metabolic rate, leading to more efficient calorie expenditure, even at rest. This can be beneficial for managing body weight and promoting a healthy body composition.
Strength training creates strong bones
Women are particularly susceptible to osteoporosis, particularly after menopause. This can cause bones to be weakened and increase risk for fractures. Weight lifting is a places healthy stress on bones that results in enhanced bone density and significantly reduces the risk of fractures and improves overall bone and joint health.
Weight lifting improves memory and mood
Hormonal fluctuations are an inherent part of the aging process. Weight lifting has been clinical shown to positively influence hormone levels, reduce stress hormones, increasing endorphins, and improve cognitive function. By promoting blood flow to the brain, weight lifting helps nourish brain cells and supports cognitive health.
Incorporating weight lifting into the fitness routine of women over 40 is a transformative step towards embracing strength, health, and vitality. As women continue to age gracefully, they can shatter stereotypes, redefine what it means to be strong, and enjoy the journey of life with unwavering determination. So, let's lift weights and lift spirits, proving that strength knows no age and no limits.
Remember to consult with a healthcare provider before starting any new exercise program to ensure it aligns with individual needs and health considerations.
Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!
The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
The Role of Fitness in your Wellness
““If you don’t make time for your wellness, you’ll be forced to make time for your illness.” ”
Every person of all ages needs exercise to be healthy. Regular physical activity has many benefits and reduces the risk of developing injuries and diseases that are painful, expensive, and deadly. Unfortunately, despite the benefits, most people in the United States do not prioritize participating in regular physical fitness programs because they do not understand the tremendous health benefits of an active lifestyle in the maintenance of good health and overall quality of life.
The Cost of Illness
Being sick is expensive. People complain that healthy food and gym memberships are expensive, but medical care costs, imaging, hospitalizations, and multiple daily medications will run you a lot more ducats than salads and smoothies. The CDC estimates the cost of treating chronic diseases such as heart disease and stroke at a whopping $216 billion per year and causing $147 billion in lost productivity on the job.
The Risk Sedentary Lifestyles
When the body becomes deconditioned due to a sedentary lifestyle, it becomes more prone to injury and pain. A regular exercise program promotes increased bone density, improved muscle strength, increased flexibility, and improved stability. Improvements in these physical attributes contribute to decreased risk of injuries sustain in accidents and injuries, particularly as people age. People with strong muscles and flexibility are less likely to sustain a debilitating injury from a fall such as a fracture or muscle strains from lifting and increased movement.
The Mood Matters
Endorphins, also known as the feel-good neurotransmitters, are chemicals that are released during exercise that decrease pain and improve mood. Feeling down? Although underutilized, research has shown that exercise can be an effective treatment for mild to moderate depression. Additionally, outdoor activity increases exposure to sunlight and can boost vitamin D levels, which, when deficient can contribute to an increased risk of depression.
The Obesity Factor
Regular cardiovascular exercise improves heart health, and respiratory efficiency and acts to reduce weight when paired with a reduced-calorie diet. Many risk factors for diseases such as heart disease, type 2 diabetes, and some cancers are decreased when risk factors such as obesity are removed.
In summary, physical fitness is not just about looking good. It is a pathway to maintaining overall good physical health, mental health, and financial health. Encourage your family and friends to be active and challenge yourself to make physical activity goals that get you moving.
Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!
The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
The Healing power of Heat
What do you look for when you are considering joining a fitness facility or gym? Is it the popularity of the facility? Do you prefer new state-of-the-art equipment? Are the number of classes or treadmills important to you?
Everyone has their preferences about what is important to them in a fitness facility but if I have to be honest, I’d have to admit it’s the sauna for me.
I absolutely LOVE sauna bathing and I try to spend at least 15 minutes in a sauna following my workouts, preferably 3-5 days a week.
A sauna, offer dry air at high temperatures. The heat of the sauna is found to have multiple health benefits
In addition to it being relaxing, there are multiple physical as well as clinical benefits to utilizing this heat therapy.
Reduced pain after a workout
Some people love it, and other people hate it but most would all agree that the worst thing about a rough workout is the post work out pain or delayed onset muscle soreness (DOMS). DOMS can occur up to 72 hours after new or increased physical activity and can feel like a real problem. Some people avoid fitness because they are so offended and deterred by the eventual pain starting to move more can bring. However, the non-injury related soreness is a symptom that the workout worked! Even still, the pain can cause some to avoid future workouts, derail a new fitness program or be disruptive to everyday living outside of the gym. Research has shown that using a form of heat therapy such as sauna bathing within one hour after working out can reduce pain for more than 24 hours post-exercise.
Reduced pain leads to faster recovery and allows people to improve their exercise performance.
Decrease Diseases caused by Inflammation
Many of the chronic disease found in the body are diagnosed with blood testing that show elevation in what is known as inflammatory markers and alert clinicians that there are or will soon be health problems. Clinical studies have shown that participants who regularly participate in sauna bathing are shown to have reduction in these markers and reduction in diseases such as rheumatoid arthritis, fibromyalgia, chronic obstructive pulmonary disease, allergic rhinitis, chronic pain and fatigue syndromes and ankylosing spondylitis.
Improves Heart and Mind Health
The key and primary benefit of cardio exercise include weight loss and heart health. If you are participating in cardio activity, you are making strides that will improve your hearth health. The most well-known health benefit of the Finnish style of sauna bathing is improved circulation and heart health. Studies have shown a positive effect on blood pressure and blood pressure health with regular ongoing use.
Improved skin appearance
One thing that is going to absolutely happen in the sauna is you are going to sweat. Although claims of the detoxifying effects are sauna bathing are not clinically proven, the simple act of increased sweat production and blood circulation cause by spending time in the sustained temperature will in fact improve the skin moisture properties and ultimately overall appearance. The way to best capitalize off this effect is to ensure you are adequately hydrated with using the sauna so that your body is capable of producing the skin rejuvenating hydration of sweet sweat.
Sauna Safety
Although the sauna can have some incredible health benefits it is important to note that the sauna is not safe for everyone, and caution must be used when utilizing these facilities. Sauna temperatures can range from 70-100°C or 158-212°F and children and some individuals with certain preexisting health conditions may not be able to safely tolerate these temperature. Be sure to consult with your healthcare team before using the sauna.
Some precautions that should be observed include:
Consult your doctor if you have uncontrolled high blood pressure, heart disease or are taking medications.
Avoid alcohol when using a sauna.
Avoid staying in the sauna for more than 20 minutes at a time.
Drink at least 2-4 glasses of water after using the sauna.
If you feel unwell at any time, leave the sauna area immediately.
Allow your body time to cool down after a sauna bath.
Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!
The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
Can your playlist help you lose weight?
I don’t know about you, but I simply cannot work out without my tunes. If I show up to the gym and I don’t have my headphones, I have literally gone to buy some before I can get started. For a long time, I thought that was just because of how much I love music ( and maybe because I am kind of weird) but as it turns out, listening to music or watching something distracting can actually improve a workout.
Listening to music provides psychological pleasure and can have immense positive effects that include altering your mood, increasing arousal, and encouraging movement. When paired with exercise, these positive benefits can function to increase work output and ultimately increase caloric output or strength performance during a workout. When exercising, listening to music can decrease perceived tiredness, and increase performance, endurance, strength, and power. Research studies on the effects of music on physical activity have shown when comparing participants who listened to music and participants who did not found that maximum heart rate was increased in the entire group of participants who listened to music during activity. Additionally, the duration of activity was increased in research participants when listening to music.
“Music touches us emotionally, where words alone can’t.”
So how does this happen? Music influences emotions through a process referred to as emotional contagion. Emotional contagion is a phenomenon that causes a person to experience the emotions of the music we hear. Sad music can make you sad, inspirational music can make you feel motivated and upbeat music can make you feel happy and excited. The emotions induced by music affect behavior, emotions, and in the cases of high tempo, high energy music, secretion of hormones such as serotonin, the brain chemical that promotes healing and reduces depression and anxiety.
So how do we choose the right playlist to get us revved up? Research has shown that the best music to improve performance depends on the desired activity, but ultimately should be able to influence your emotions toward motivation, high energy, and motivation.
Some hard and fast rules are as follows:
If you want to increase your distance or endurance in a cardio workout: choose fast-paced music that helps you endure increased distance before feeling tired.
If you want to increase your performance in a strength training workout: choose music that makes you feel strong, tough, brave or strong.
If you want to improve your performance in a yoga or flexibility workout: choose music that has a slower tempo and makes you feel mentally and physically relaxed.
A great example of a playlist I am currently listening to that works for both cardio and strength training:
“Music can change the world because it can change people.”
What kind of music do you like to listen to when working out? Do you have a playlist you prefer for cardio and a different playlist for strength training? Comment below.
Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!
The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.