The Stubborn Final 10 Pounds

How to lose those pesky last 10 pounds

Maybe your scale is broken. It just doesn’t make sense. Week after week the pounds vanished, you’re feeling great and even enjoying your new lifestyle, but weight-wise you’ve hit a plateau. It actually makes more sense than you might think. Imagine carrying around a 30-pound dumbbell in a backpack throughout your day. Everything you do is going to burn more calories with that extra weight. Of course, now that you’ve gotten yourself on a solid weight loss plan, you’re not lugging around all that extra fat, which means you’re not exerting yourself as much as you used to. Now it’s time to take the next step.

The good news

Some trainers call it “adding fuel to the fire.” They compare the body’s metabolism to a campfire, and to keep it burning efficiently it’s important to maintain a steady, but mindful, supply of wood over the flames. The philosophy behind this is easy to grasp. When the body senses a lack of nourishment it goes into a conservative mode meaning your metabolism drops in an effort to distribute your calories over a longer period of time. Our ancestors without this trait were less likely to survive famine. That means starving yourself can have the opposite of your desired results. So, stoke your body’s metabolism by snacking on the right proteins, fats, and carbohydrates throughout the day– just make sure it’s all in the proper proportions.

The tough news

Now that you’re significantly lighter, cardiovascular exercise doesn’t burn as many calories as it used to. That means it’s time to increase the intensity of your workout which will actually make you feel even better, not only after your workout, but throughout the day.

 

One way of increasing that workout fire is through interval training. You can apply this to whichever type of exercise you’re engaged in by alternating between 2 minutes at a pace that makes you slightly out of breath, and 4 minutes of more vigorous exertion (about the point where it’s difficult to talk and still keep your breath). Interval training has proven to burn 20% more calories than maintaining a constant pace, and will even continue to burn fat after your workout.

 

Burning extra calories outside of the gym is important as well. Try to stand up as much as possible and take the stairs, climb up the escalator instead of using it as a chance to rest, and carry your groceries to the car yourself. Keep your eyes open for ways to burn calories throughout the day.

Keep it in perspective

Weight loss is really about losing fat. Your body mass index (BMI) might be a better gauge of where you stand with your goals. Since lifting weights is a great way of burning fat and building muscle, you might be gaining good weight in the process. So have your BMI measured, and see where that puts you with your goals. If there’s still room for improvement, increasing the amount of weight you’re lifting can help you shed those final ten pounds.

Have more fun

The best way of making a real lifestyle change is to realize the benefits beyond weight loss. Find a way of exercising you enjoy and actually look forward to. Mountain biking, kayaking, or listening to a good audiobook or podcast while on the treadmill are good options. Exercise is a great way of boosting productivity. Even mice perform better mentally after 20 minutes of exercise. It can recharge you after completing a frustrating task, or help you process your thoughts about a difficult decision.

 

Even when it’s fun, sometimes it can be tough to get motivated to exercise. In those cases, just think about how great you’ll feel in only 20-30 minutes if you squeeze in some exercise, and compare that to how easily you can waste that same amount of time browsing through social media amassing un-burned calories.

Customize for Your Body

Of course, everyone’s body is going to respond differently to diet and exercise. It can be frustrating to apply what seems to be working for your friend to yourself and not see any results. To help find a plan that’s best for you, contact us at Ideal Protein today!

Proper Diet and Exercise: Recovering Your Body After Pregnancy

The dangers of rushing in to an old routine

Be careful—rushing your body back into its pre-pregnancy condition may actually not be the safest and healthiest option, for you or your baby. While it may be tempting to measure up to celebrity moms, or your peers, the best advice is to approach your recovery at your own, natural pace.

 

Make sure to consult your doctor before embarking on any plan to lose weight after giving birth, especially if you’ve had a difficult pregnancy or a caesarian section. Once you’ve established parameters with your physician, there are a variety of strategies to apply to your routine.

Getting back in shape

It’s typically safe for most new moms to begin exercising within six days to six weeks post-delivery. Once you do start back up, take it easy. The hormone relaxin is produced in the ovaries and placenta of pregnant women to help loosen up the body’s joints. Relaxin often remains in a woman’s system in the weeks after pregnancy, making her venerable to injury. With that in mind, focus on low impact exercises such as walking or yoga.

 

While it might sound great in concept, working an exercise routine into your post natal life is a challenge all on its own. Here are a few tips for making it happen:

 

• Delegate tasks: your exercise time can be quality bounding time for your partner

 

• Break out the stroller: if the weather’s nice, take walks with your baby

 

• Workout together: join a postnatal exercise class, or team up with other moms for daily walks. Working out with friends, or as a part of a group, is a terrific way to stay motivated

 

It’s important to pay attention to your body as you begin working out. If anything seems irregular, it’s never a bad idea to contact your doctor. Keep an eye out for the following warning signals:

 

• Immoderate bleeding

 

• Pain in your pelvis or stomach

 

• Muscle soreness that persists longer than two days

 

• Severe shortness of breath

 

• Abnormal fatigue after light exercise

Budget your calories

While you don’t want to dramatically cut you caloric intake, being mindful of healthy targets will help streamline your diet. Breastfeeding mothers are advised to consume a minimum of 1,800-2,000 calories a day. Anything less can not only be bad for you, but also negatively affect the nutrition of breast milk. The good news is that nursing actually burns between 500 and 700 of those calories each day!

 

Obviously, soda pop, chips, and other high-sugar low-fiber snacks aren’t going to help your cause. Instead, stick with lean proteins, whole foods and grains, and low-fat dairy foods. Some healthy snack ideas include:

 

• Egg or chicken salad (made with yogurt as opposed to full-fat mayonnaise)

 

• Raw vegetables with low-fat dip or salad dressing

 

• Whole grain toast with almond butter

 

• Low-fat, low-sugar yogurt

 

The time of day you eat can also affect weight loss, for example eating protein in the morning can help shed pounds. But, stay away from starchy and sugary foods just before rest periods.

 

Motherhood presents a myriad of challenges. Finding a weight loss program you can stick with can be tough enough during any time in a person’s life, let alone postnatal. Don’t let it overwhelm you—our team at Lifestyle Weight Loss can help you find a plan that works for you, your baby, and your doctor.

5 Effective Exercises for a Flatter Belly

There’s more to a flat belly than boring old sit-ups!

While the key to losing belly fat is combining healthy nutrition and physical activity, the idea of endless crunches and sit-ups may seem monotonous at best. And the truth is, limiting your abdominal workouts to only crunches and sit-ups actually limits the progress you’ll make in the battle of the bulge. Let’s take a closer look as to why, and what alternative exercises you should incorporate for better belly results.

Stomach, abdomen, belly, tummy–different names for your “6-pack”

Your abdomen is the part of your body between your chest and pelvis. The muscles in your abdomen help you breathe, provide flexibility and movement, protect your inner organs, and support your spine and posture (along with your back).

 

The major muscle in the front of your abdomen is the rectus abdominus that runs vertically from your pelvis to your sternum. Known as the “abdominals” or “abs”, this is a paired muscle that is on either side of your abdominal wall.

 

Your obliques are the muscles on your sides that help you turn side to side. Toning these muscles can reduce the appearance of love handles and give you a shapelier waist.

 

Sit-ups and crunches engage the muscles in an up and down motion, working only your rectus abdominus. When you incorporate other exercises that target your obliques and abs from other angles, the result is a more sculpted midsection and abs.

Aim for a slim, sculpted stomach with these exercises – at home or on the go!

1. Pike and extend

 

  • Lie face up on an exercise mat with your legs extended up over your hips, arms overhead
  • Crunch up and reach your hands toward your feet
  • Keep your legs straight and bring your arms back overhead as you lower your upper back and left leg toward the floor
  • Crunch up and lift your left leg over your hips and reach your hands to your toes.
  • Switch legs and repeat for 20 reps, alternating sides

2. Standing side crunch

 

  • Stand on your left leg with your left arm extended out to the side at shoulder height
  • Lift your right foot a few inches off the floor to your side
  • Put your right hand behind your head, with your elbow bent out to the side at shoulder level
  • Lift your right knee toward your right elbow
  • Perform 15 reps, then switch sides and repeat

3. Hip lifts

 

  • Lie on the floor with your arms by your sides
  • Place your palms down and lift your legs over your hips at 90 degrees, feet flexed
  • Lift your hips off the floor using your core ab muscles and reach your legs toward the ceiling
  • Return to starting position and repeat 15 times

4. Lunge and twist

 

  • Stand with both feet together
  • Lunge back with your left leg, bending your knees 90 degrees and reach your left hand to your right foot
  • Stand up and lift your left knee in front of you to hip height
  • Bring your fists to your chest and bend your elbows out to your sides as you twist left
  • Twist to your center, lunge your left leg back, and repeat
  • Perform 15 reps, then switch sides and repeat

5. Inner thigh crunch lift

 

  • Lie on your back with legs extended in a wide split, your toes pointing up and your hands lightly resting on the back of your head
  • Rotate your right leg out, drop your toe to face outward, and raise your leg
  • Use your inner thigh to lower leg and return to your starting position
  • Perform 30-40 reps, then repeat on your other side

Stay tuned for additional exercises targeting other body parts in upcoming issues!

Exercise does wonders for your mind, body, and spirit, and making it a part of your weight loss journey keeps you fighting fit and feeling great. Nutrition is also an essential component of any weight loss program. Dr. Nina Coletta and her staff can design a nutrition and exercise program that suits your physical strengths and your budget. Future topics will provide exercises for your legs, arms, glutes, and more.

 

If you have been seeking professional coaching to guide you through the challenges of adopting an exercise routine or the struggles of weight loss, contact the office of Dr. Coletta at 954-452-4590 or through our online contact form.

Skip the Gym Membership and Lose Weight at Home

You can do it! Just take the first step today and start enjoying the results

Every journey begins with just one step. The same holds true with an exercise program. If you’re interested in toning up and losing weight, the first step doesn’t necessarily mean committing your hard-earned money to a monthly gym membership–especially one that you might not be motivated to fully utilize.

 

Let’s face it: going to the gym can be either discouraging, distracting or de-motivating (think about having to pack your gym bag, get in the car, drive to the gym, deal with the chatty-Cathy next to you on the elliptical or the muscle-head grunting and sweating all over the bench in front of the mirror (…ugh! No, thank you, I’ll just stay home!).

The at-home solution

Wait a minute! What a great idea! I’ll just stay home! Yes, you ARE a genius. You CAN stay home and get a mood-lifting, body-shaping, life-enhancing workout at home, minus the automatic debit from your checking account.

 

How, you ask? By following a Pilates-based routine like the one developed by Pilates guru Erika Bloom, that’s how. And the best part is that you can perform the entire sequence in the comfort of your own bedroom. In fact, this toning and lengthening workout is designed to use only your own body weight and the resistance your mattress provides.

 

If you’re not familiar with Pilates, it is centered on performing a series of movements designed to stabilize and strengthen your core. By paying attention to detail, such as how you breathe or tighten your stomach muscles, you can target more muscles and make the workout that much more effective. Although the moves look and sound simple enough, they take precision and control with a focus on breathing and technique.

 

To get the most out of this complete body workout, go through the entire sequence and keep your core engaged (your abs flexed and tight) whenever possible. When you’re ready to get your workout on, keep scrolling to check out step-by-step instructions for some popular Pilates exercises:

1. Bridge

  • Lie on your back with your arms by your side, with a neutral spine (the natural position of your spine when all its curves are in alignment, like when you relax when lying down and your lower back and neck don’t press against the floor).
  • Bring your feet onto the top of the headboard, or place the soles of your feet flat on the wall or headboard with your legs parallel.
  • On an exhale, deepen your belly button to your spine to curl your tailbone up off of the bed.
  • Press into your feet as you continue to roll up, one vertebra at a time, to come into a bridge.
  • Inhale at the top. Exhale to roll back down.
  • Repeat 10 times.

2. Toe taps

  • Lie on your back in neutral spine with your sit bones (the two bones on the bottom of your pelvis that you sit on) close to the edge of the bed.
  • Exhale to wrap your low, deep abdominals (lower belly) around your waist like a corset and bring your legs into tabletop position.
  • On an exhale, lower one toe down toward the floor.
  • Only go as low as you can while maintaining a neutral spine, and keep your abdominals pulled in.
  • Alternate legs for 10 repetitions each.

3. Développé

  • Lie on your side with straight legs. Stack your top hip and shoulder directly above your bottom hip and shoulder for proper alignment.
  • Bend your top knee to draw your toe up the inside of your bottom leg. Keeping the leg turned out, extend the knee to lengthen the leg toward the ceiling.
  • Lower the straight leg down to return to the starting position.
  • Perform 10 repetitions on each leg.

4. Four point tick tock

  • Begin on all fours close to the edge of the bed. Reach the outside leg off the bed toward the floor.
  • Keeping your deep belly engaged and your spine reaching long, lift your leg out to the side.
  • Lower it back down toward the floor, then lift it up to the back. Maintain a square pelvis and keep your shoulder blades wide on your back.
  • Perform 20 repetitions on each leg.

5. Flight

  • Lie on your stomach with your hands under your shoulders.
  • Float up into a small upper back arch while maintaining a long, supported lower back.
  • Keep your collarbones wide as you lengthen your arms forward until they are straight.
  • Bend the elbows to draw the arms back in. Lower down out of the arch.
  • Perform 5 reps.

6. Heel press squat

  • Begin standing, facing away from the bed. Bend one knee to bring the sole of the foot onto the side of the bed.
  • Bend deeply and sit back toward the bed.
  • Press off the foot that’s on the bed, while engaging your hamstring and glutes to come back up to standing.
  • Perform 20 repetitions on each leg.

7. Lunge stretch

  • Stand with your right foot on the ground parallel to the edge of the bed. Bring the front of your left leg up onto the bed behind you.
  • Bend your right knee, keeping your knee behind your toes. Draw your abdominals in and up to lift the torso while reaching back through the left leg.
  • Breathe deeply as you hold the stretch.
  • Repeat twice on each leg, alternating sides.

8. Twist with chest opener

  • Lie on one side near the edge of the bed with your knees bent and your arms extended out in front of you.
  • Lengthen the top arm out, up, and open to bring your torso into a twist. Allow the shoulder to open so that the arm drops off the bed toward the floor. Breathe into your chest.
  • Repeat twice on each side, alternating sides.

So there you have it. As it turns out, taking the first step in your fitness and weight loss journey isn’t that far at all. It just takes getting out of bed.

 

If you’re looking for professional guidance in weight loss or to motivate your exercise routine to the next level, contact the office of Dr. Nina Coletta at 954-452-4590 or through our online contact form.

It’s not too late to meet your 2016 fitness goals

Make the most of 2016’s final weeks with a sensible, high-protein diet and a smart exercise plan

2016 has been quite a year—and if you aren’t yet comfortable with where your fitness and weight loss goals are at this point in the year, you’re certainly not alone. But don’t sweat it, because there’s still an entire month to go!

 

While a single month might seem too short a time to make a serious difference, many people are surprised as to just how much weight loss progress you can make in a month’s time (especially if you’ve fallen off the wagon a bit in the last few weeks). All you need is a smart plan (like Ideal Protein) and a little bit of discipline to start the New Year off right!

Cut out carbs to reduce insulin levels and allow your body to access its fat stores

Many issues with gaining and retaining body fat are related to eating an overabundance of simple carbs like cereals, breads, pastas, muffins, and other highly processed, carbohydrate-rich foods. These foods can cause insulin dysfunction; and too much insulin often leads to hypoglycemia, which in turn can lead to sugar cravings and weight gain.

 

While insulin is designed to regulate blood sugar levels, too much can end up “locking” fat in your body’s cells—referred to above as “fat stores”. However, a healthy diet can help bring down insulin to an appropriate level and reverse your body’s cycle of fat gain.

Add protein to support healthy muscle tone, strong bones, and the feeling of fullness

By cutting carbs and adding protein to your diet, you can allow your body to live off its own fat reserves instead of simply relying on carbohydrates for energy. However, without a proper source of protein, you could lose valuable muscle in the process.

 

Adding a high quality protein source like the many, delicious offerings of Ideal Protein helps ensure that the weight you lose is mostly fat, not muscle, which helps increase your metabolism and keeps you strong.

Try Ideal Protein, a medically approved and widely-tested weight loss and nutrition program

The Ideal Protein protocol has been tested in over 3,000 clinics worldwide, allowing tens of thousands of people to lose weight with minimum hassle. Instead of constantly worrying if you’re doing enough exercise, eating enough food, or eating the right foods, Ideal Protein gives you a proven template—so you know you’re doing all you can do to make progress toward a better, healthier, slimmer you!

 

As founder of the Lifestyle Weight Loss Clinic, I have a strong desire to help my patients live the best and healthiest lives possible; and this is why I have teamed up with Ideal Protein as my preferred (and trusted) platform for weight loss. Along with proper exercise and body-wellbeing, exercise is paramount in maintaining a healthy and positive lifestyle. Contact me today to begin your journey; to transform your life and to start 2017 right!

Exercise Keeps You Radiant, Inside and Out!

Consistent exercise habits will do much more than just trim your figure

Contrary to popular belief, working out isn’t all about losing weight. Frequent exercise can improve your mood, reduce your risk of heart disease, and even give you a healthy, glowing look! Regardless of your age, gender, or physical ability, doing even 30 minutes of exercise each day can produce drastic improvements to your mind, body, and spirit. At a glance, 30 minutes of daily activity can:

 

• Improve overall body composition: resulting in a leaner muscle to fat ratio

 

• Decrease risk of metabolic syndrome: reducing high blood sugar, cholesterol, and blood pressure

 

• Reduce risk of diabetes, heart attack, and stroke

 

But let’s dive a bit deeper. The benefits of exercise don’t stop there:

Smoother, more refreshed skin

Exercising reduces inflammation throughout the body, helping regulate skin-specific hormones. As you exercise and sweat, the arteries in your skin will open up, allowing more blood to reach the skin’s surface and deliver specific nutrients that your skin needs to look healthy, rejuvenated, and refreshed. Through increasing blood flow, exercise will give your skin cells the nourishment it craves.

Exercise: a combat against acne

As blood flow delivers oxygen and nutrients to your skin to give it a healthy glow, it will also repair the damage of environmental pollutants to your skin, thus flushing out the toxins in your body to fight against acne. The increased blood flow will improve your immune system by producing more white blood cells, reducing the amount of bacteria and viruses going into your body and, in turn, producing less inflammation.

 

Furthermore, your body produces elevated levels of endorphins as you exercise. Endorphins, in turn, lower stress levels and decrease the production of cortisol—a hormone that causes acne and is produced when under increased amounts of stress.

Helps alleviate stress and anxiety

When you’re stressed, you tend to clench your entire face. Stress and anxiety can inhibit a person’s productivity, work life, and relationships. According to the Anxiety and Depression Association of America (ADAA), studies have shown that even a 10 minute walk can relieve anxiety and elevate a depressed mood. Although these effects can be temporary, they can deliver a few hours of relief.

 

In one study, researchers found that those who routinely worked out were 25 percent less likely to develop depression or an anxiety disorder over a period of five years. Stress can directly affect the brain, making the rest of the body feel impacted as well. With your mind directly connected to your body, exercise and other physical activities that produce endorphins will send chemicals into the brain that serve as natural painkillers.

Provides a more peaceful night’s sleep

Insufficient sleep has become a public health problem. According to the CDC, 50-70 million adults nationwide suffer from a sleep or wakefulness disorder. Luckily, there’s a cheap and easy method to improve your sleep–exercise. Research has shown that individuals who exercise have improved sleep qualities. Those who exercise also cite fewer depressive symptoms, have more energy, and exhibit less exhaustion throughout their day. As you release your stress through exercise, you’ll allow your body to sleep more soundly and be more prepared to take on the day.

 

The facts don’t lie–exercise can do more than simply help you lose weight (although shedding a few extra pounds wouldn’t hurt either). In order to lose weight, exercising works hand in hand with eating right. While exercise can improve your mind and body in more ways than one, it will only take you so far if you are poisoning your body through the foods you eat. If you’re working hard at the gym, don’t limit your results by giving up once you get in the kitchen.

 

Eating well, exercising, and ridding your body of harmful toxins are paramount to leading a healthy life. At Lifestyle Weight Loss, we’ve incorporated Ideal Protein products to help you more easily attain your ideal weight the right way. Learn more about our tasty and diet-friendly products and get starting on getting your body (and life) in shape today!

How to Eat Smarter During the Holidays

Hint: Be like the reindeer and not Santa!

The holiday season is upon us, and if you’re like most folks, that translates into lots of parties, family feasts, and general merriment in the form of extra calories. For a lot of us, it begins on Halloween when our kids bring home bag loads of candy and doesn’t end until after we toast in the new year.

 

But even though there will be tons of food and drink, there are ways to keep it under control and avoid gaining those customary “holiday pounds” while still enjoying all the season brings. Take a look:

Prepare to party!

Before you go out to holiday parties, be sure to eat healthy throughout the day and hydrate by drinking enough water. Avoid going out the door too hungry because this will just tempt you into indulging in more of the unhealthy calories that are likely to be served. If you know that there will be certain foods that you really want to eat, consume fewer carbs and calories than you normally would beforehand so you reduce the risk of going way over your daily target.

Think small plates!

A buffet that’s chock full of casseroles, potatoes, veggies doused in cheese or sauces, breads, fatty meats, and heavy-hitting desserts like pecan and pumpkin pie and snickerdoodles is a dietary nightmare! A great way to handle this is to grab a small plate and just sample a few of the items – think portion control. Taking a smaller plate means you’ll have less room to pile on food, so you’ll end up eating less than if you’d taken a dinner-sized platter.

Give yourself a break

It’s the holidays, so it’s ok to indulge a little. While you don’t want to ruin all your progress or have to let the waistline out of your pants in January, it’s ok to have that small slice of pie. And the more disciplined you are during the day, the less damage you’ll be doing when you do allow yourself a treat. Just remember it’s better to have a small taste of the most decadent treats than to feel deprived.

Mingle instead of munching

If you’re really focused, you could spend your time at parties enjoying the company of friends and making new ones. Conversation has zero calories! So talk, laugh, and have fun as much as possible – and as far away from that buffet as you can.

Limit your carbs

One of the biggest culprits in holiday weight gain is the abundance of foods that are carbohydrate rich and have little-to-no nutritional value. Those candied yams are fantastic – but they’re also packed with sugar, so if you must indulge, remember portion control. And the same goes for the biscuits, mashed potatoes, and homemade macaroni and cheese – all are delicious, but poor choices if you’re trying to maintain your healthy lifestyle during the season. One small scoop is all you need!

Take it easy on the cocktails

Synonymous with celebrating, cocktails, wine, beer, champagne, and egg nog are just glasses full of calories, sugar, and alcohol that stack up when you start sipping. While it’s perfectly fine to have a glass of wine or your favorite drink at a party or gathering, minimizing your consumption is a good idea if you don’t want to end up with thousands of extra calories (or having to contend with scandalous pictures from the company party showing up on Facebook).

Choose protein when possible!

Whenever possible, choose foods that are high in protein over other appetizers and entrees that are less nutritious. Protein is always a top choice because it will fill you up and make you feel full longer, reducing the temptation to eat those foods that are not as healthy. Hummus, nuts, lean meats, and fish are all great sources of protein.

 

Getting through the holidays without putting on the pounds can be a challenge, but if you follow these tips, you’re less likely to make poor choices that you’ll regret later. And if you’d like personalized guidance and help with losing weight or maintaining a healthy lifestyle, talk to us about the Lifestyle Weight Loss program and Ideal Protein.

 

This medically proven method has helped many people achieve their goals and can do the same for you. Give us a call at 954-452-4590 or fill out our contact form to learn more.

 

Dr. Nina Coletta has been practicing Podiatric medicine for nearly 20 years and is the owner of Lifestyle Weight Loss Clinic. For the past 30 years, Dr. Coletta has been a fitness and nutrition enthusiast. Her passion for health and wellness, along with a strong desire to help her patients live healthy lifestyles, led to the selection of Ideal Protein as her platform of choice for weight loss.

Small Changes That Can Mean Big Weight Loss

Ditch the drastic and implement these simple and easy steps to help achieve your goal

Losing weight is one of life’s more arduous challenges, right up there with quitting smoking. And the swarm of crash diets and fad-foods out there that promise to make it quick and easy only add to the struggle. But most of us know that there’s really no big secret to losing weight and keeping it off – it’s just a matter of eating a balanced diet and exercising on a regular basis, right?

 

Although that may be true, if it were that easy, the world would be filled with fit people who can’t pinch an inch. The fact is, trendy, quick weight-loss schemes don’t work for the long run and crash diets or extreme eating plans are unrealistic. The real solution to shedding unwanted pounds lies in making small changes and taking incremental steps to improving your eating habits and your lifestyle. Take a look:

Step up your morning routine

Believe it or not, parking farther away from your office or wherever you’re going can help you lose weight because it means you’ll have to walk that much more each time. And every step counts, so the more steps you take in a day, the more calories you’ll burn. Adding just one or two walks to your day also improves your mood and boosts confidence, so get moving and reap the rewards!

Just say “no” to TV

Eating a meal in front of the TV or your computer is a bad habit that can sabotage your weight-loss efforts. Numerous studies show that folks who munch while watching TV eat nearly 40 percent more and are more likely to eat junk food.

 

It makes sense, since watching a show or scrolling through your social media feed is so distracting. But this one’s an easy tip to implement: Just stay off your phone, keep the TV off, and stay away from the tablet while eating. You’ll find that you’ll be concentrating much more on what you’re eating and be less apt to overdo it.

Skip the mayo

Ketchup and mayo, while both delicious, are the two condiments that can add tons of calories, fat, and sugar to any meal. The good news is that skipping them can save you hundreds of calories a day. And salsa, which is the good cousin to ketchup and mustard, another no-fat alternative to mayo, is a great way to add zing to your food without those unwanted calories.

Lighten up your coffee

That mug of steamy, creamy joe that you enjoy every morning could be holding you back from losing weight if you’re adding in flavored creamers or just a teaspoon or two of sugar. Instead, cut down on the sugar just a little, try skim milk or just plain half and half – you’ll save tons of calories right off the bat and they’ll add up to hundreds every week.

Eat your fruits – don’t drink them

It seems innocent enough – a tall glass of fresh orange juice, right? But the fact is, juices are usually high in sugar and have less of the many nutrients and vitamins you can get just by eating the fruit itself. So it’s a good idea to eat an orange or grapefruit rather than drinking the juice. You’ll boost fiber intake and eliminate numerous calories and sugar spikes every time.

Bring on the protein

Eating more protein can help you lose weight for many reasons, including the fact that it slows down digestion and makes you feel satisfied longer. Because you’re less likely to go back for seconds and because your body needs more energy to process the protein, you’ll burn more calories than you would when you eat sugars and carbohydrates. Choosing eggs, nuts, lean meats, and other high-protein foods is a simple, effective way to help you lose weight.

Remember your veggies

Fresh vegetables are not only a great source of vitamins and healthy carbs, they’re packed with fiber and have very few calories. If you’re not eating at least one or two servings of veggies with every snack and meal, you’re missing out on an easy and delicious way to lose those pounds. Raw veggies like carrot sticks, cucumber, cauliflower, broccoli, and bell peppers are ideal, but if you prefer them cooked, just remember to steam them and stay away from dousing them with butter and salt.

 

When you’re ready to take control of your weight loss, implementing these small changes into your life can make a big difference. Remember that each one can eliminate hundreds, even thousands of calories over the course of a week, a month and a year – which results in healthy and sustained weight loss.

 

For personal guidance and support, talk to me about the Lifestyle Weight Loss program, which relies on Ideal Protein, a medically-proven method to safely and consistently lose weight. Call 954-452-4590 or fill out our online form for more information.

 

Dr. Nina Coletta has been practicing Podiatric medicine for nearly 20 years and is the owner of Lifestyle Weight Loss Clinic. For the past 30 years, Dr. Coletta has been a fitness and nutrition enthusiast. Her passion for health and wellness, along with a strong desire to help her patients live healthy lifestyles, led to the selection of Ideal Protein as her platform of choice for weight loss.

Protein Tips for Newbies

What type, when, and how much protein to eat to burn fat and build muscle!

As the building block for your muscles and bones, protein might just be the most important macronutrient when it comes to fat loss. However, despite its importance, most people just aren’t getting enough to support healthy muscle growth and fat reduction. Let’s take a look at why protein is so important, how much you should get, when you should have it, and what kinds of protein are best to build muscle.

Why is protein great for fat loss?

Increasing the amount of protein in your diet helps fat loss because protein keeps you full and provides steady energy over a period of hours, unlike high-carb junk foods that can cause quick spikes and drops in both energy and hormone levels. Individuals who eat enough protein are less likely to be hungry and can often more easily stay in a calorie deficit (eating less calories than you burn, which is required to lose weight) for long periods of time.

 

When combined with exercise, especially some form of resistance training, increased protein also leads to more muscle . Increasing muscle is an essential part of weight loss because your body burns more calories maintaining a pound of muscle than maintaining a pound of fat, meaning that that people with proportionally more muscle have better (and faster!) metabolisms. This means that they burn more calories even while sitting around and doing nothing, and can eat more food without gaining weight. Of course, more muscle will almost always help you look better (who doesn’t want that?) and has countless other health benefits.

When should you eat protein?

As long as you’re choosing quality protein sources as well as eating a healthy, balanced diet, there’s never really a bad time to eat protein. However, if you usually eat a breakfast that is high in processed carbs, like muffins or cereal, it could be a good move to add in some protein, or better yet, completely ditch the simple carbs for a protein-centered breakfast like a bowl of greek yogurt, an egg white omelet, or a small protein shake.

 

Studies show that people who eat protein in the morning lose weight faster, lose more weight, and have an easier time keeping weight of than those who don’t. Plus, you don’t have to stick to conventional breakfast – healthy leftovers like chicken breast and lean beef are also good choices.

What types of protein should you eat?

Increasing your protein intake doesn’t (and shouldn’t) mean that you have to eat fatty, unhealthy foods. In fact, some of the best protein sources for weight loss are generally low in fat in calories, such as grilled, baked, or broiled chicken and turkey breasts, egg whites, unsweetened Greek yogurt, tuna, and lean cuts of beef. Shrimp and other types of shellfish are another good lean source of protein, but make sure you aren’t allergic before you chow down. Protein powders are another example of a lean protein source, however, it’s important to note that these vary greatly in quality. So if you decide to use protein powder as a part of your diet, make sure you’re getting a high-quality product.

 

Salmon (especially the wild variety), dark meat chicken and turkey, and fattier cuts of beef can be added in, but it’s a good idea not to moderate intake, because these foods have a much higher calorie content due to increased amounts of fat.

 

If you’re vegetarian or vegan, it can sometimes be more challenging to get enough protein. However, soy-based meats are constantly increasing in taste quality, and beans, brown-rice (also in powder form), peanut butter, and nuts can also be excellent sources of protein for vegetarians and vegans, though each food’s fat, carbohydrate, and overall calorie content has to be considered relative to the amount of protein and your activity level.

How much protein should you eat?

Individuals trying to lose fat and gain muscle should probably get somewhere between 0.5- 0.8 grams of protein per pound of bodyweight. However, it’s important to note that suggestions among various groups vary; for example, the American Dietetic Association recommends 0.36/lb of bodyweight, while the National Strength and Conditioning Association (N.S.C.A.) recommends that active people consume 0.4g to 0.6g per pound, and that athletes consume 0.8 grams of protein per pound of bodyweight.

 

A high-protein diet is generally considered safe, as long as you’re eating an ample amount of fruits and vegetables and don’t have any pre-existing medical conditions (like kidney disease) that would make it problematic. As with any food, vitamin, or macronutrient, people will have slightly different reactions to different amounts of protein, meaning that the ideal quantity can vary from individual to individual, depending on weight loss goals, body composition, activity level, lifestyle factors, and genetic predispositions.

 

Unless you’re already eating a ton of lean meats and dairy products, it might be time to increase your protein intake if you want to speed up fat loss. Get protein from healthy sources, keep eating fruits and vegetables, and, of course, stay moving!

 

If you want personalized advice and a detailed plan to eat healthier, consider the Lifestyle Weight Loss program, a medically-proven diet that will help you achieve your weight-loss goals. Call our office at 954-452-4590 or contact us through our online form.

 

Dr. Nina Coletta has been practicing Podiatric medicine for nearly 20 years and is the owner of Lifestyle Weight Loss Clinic. For the past 30 years, Dr. Coletta has been a fitness and nutrition enthusiast. Her passion for health and wellness, along with a strong desire to help her patients live healthy lifestyles, led to the selection of Ideal Protein as her platform of choice for weight loss.

5 Ways to Boost Your Confidence Right Now

Don’t wallow – it’s time to get active!

At one point or another, all of us get down on ourselves. Often, we are our own worst critics and it can be very easy to dwell on the negative. But the more we focus on the bad things, the more stuff we’ll find to get upset about. This then spirals into a pattern that becomes increasingly difficult to break.

 

If your self-worth has taken a hit for any reason, keep optimistic and be proactive! Here are five ways you can increase your confidence immediately:

Dress better

Sweatshirts and yoga pants are certainly comfy, but if you’re donning them all the time, that could signal a problem. You may subconsciously believe that you’re not worth the trouble of wearing nicer clothing or that it’s just not important. And although clothes don’t represent who we are inside, how you present yourself – and, more importantly, the value you see in doing so – still matters. What we wear sends a message to other people, which in turn affects us.

 

The next time you go out when you’re feeling down, think about putting on some of your nicer clothes or perhaps even picking up a new outfit or two. You’ll be amazed at how good dressing up can make you feel.

Stand up straight!

You may have heard this too many times from your mom while growing up, but it’s still good advice – and not just for your back! When you start standing up straighter and holding your head high, you will automatically feel more confident. You’ll also give off an air of confidence to others, which will boost your positive feelings even more.

Try to smile more

Did you know that just smiling – even if you’re not particularly happy at the time – can make you feel better? Think about a time when somebody smiled at you. You probably smiled back, right? This little act may have even made your whole day. So don’t be afraid to show off your pearly whites!

Get moving

One of the best things you can do for your confidence is to start exercising. Not only will you improve how you look physically, you will also be positively affecting your mind. If you workout regularly and begin to meet fitness goals, you will develop a sense of pride in your accomplishments. Regular exercise helps you look and feel better, which is a no-brainer for boosting confidence.

Improve your diet

You may not realize it, but snacking on junk food affects more than just your waistline. Poor eating habits also have an impact on your energy level. If you’re too tired to do the things you used to do, you could easily become complacent, which is detrimental to your physical and mental health. When you start eating better, you will almost immediately notice a huge change in how you feel.

 

Confidence can be a fragile thing, but you can give yours a big lift by focusing on these five areas. And for advice about how you can eat better, get in touch with Dr. Nina Coletta. Through her Lifestyle Weight Loss program, you’ll learn about a medically-proven diet program that will help you achieve your weight-loss goals. Call our office at 954-452-4590 or contact us through our online form.

 

Dr. Nina Coletta has been practicing Podiatric medicine for nearly 20 years and is the owner of Lifestyle Weight Loss Clinic. For the past 30 years, Dr. Coletta has been a fitness and nutrition enthusiast. Her passion for health and wellness, along with a strong desire to help her patients live healthy lifestyles, led to the selection of Ideal Protein as her platform of choice for weight loss.