Tag Archives: weight loss advice

lose weight faster

Why You Lose Fast Faster if You Lift Weights

Strength training is the key to improving your metabolism, shedding fat, and getting the body you want. If you want to lose fat faster, then it’s time to add strength training to your routine.

If you despise running and all forms of cardio to lose weight, then there’s great news for you.

Although running is commonly suggested as one of the first types of exercises to start doing if you want to lose weight, it’s not the only option. And it’s not even your best option.

In all the dieting and exercise you’ve done on your weight loss journey, how much of it has been strength training?

Strength training is actually one of the best kinds of exercise to do if you want to lose fat faster. 

Building more muscle is the key to lose fat faster

Strength training is how you build muscle on your body.

Whether you lift weights or do bodyweight exercises, any exercise that’s intended to make your muscles stronger is a strength training exercise.

And when you build strength, your body composition changes in ways that make it easier to lose fat.

Your body composition is your ratio of lean tissue to fat tissue on your body. And your lean mass is basically anything that’s not fat.

As you build muscle, your body requires more energy to sustain it. Even at rest–which means your resting metabolism increases when you have more muscle. 

In fact, one pound of muscle tissue burns 3x more calories than one pound of fat.

So if your body uses more calories to fuel muscle than fat, then the more muscle you have the more calories you burn—even at rest. And your body will start to break down those extra fat stores for fuel between meals.

Now, the downside is you may feel more hungry. This means it’s still so important to follow a healthy diet that’s high in proteins, healthy fats, and complex carbs. It’s also a good idea to count your calories until you get into a rhythm to do more intuitive eating for your needs.

Because to lose weight you still need to be in a calorie deficit each day.

You still can’t out-exercise a bad diet

Despite how wonderful strength training is for your metabolism and your ability to lose fat, you still have to maintain a healthy diet. 

In fact, diet alone is going to lead to greater weight loss than exercise alone—simply because it’s easier to cut out enough calories to be in a deficit than to burn enough calories through exercise and work yourself into a calorie deficit.

So in the short term, diet is especially important to start losing weight by getting into a caloric deficit.

But that doesn’t mean you should only diet and not exercise. Because the studies show that if you want to lose weight and keep the weight off, combining exercise and diet leads to more long-term weight loss far better than diet alone.

But if you want to lose weight more efficiently and build the body you’ve always wanted to have —one that is strong and lean, then weight training is essential to include in your routine.

Does cardio also help with weight loss?

Of course! Any type of exercise that helps you burn more calories than you take in helps you lose weight.

But if you only focus on cardio your heart health and entire cardiovascular system will be in tip-top shape.

But what you won’t achieve is the same balance, stability, strength, and bone-density results that you get from strength training.

All of these are essential to maintain a high standard of living and improve your health. And that’s what you get from strength training.

So the next time you think that burning more calories on the treadmill will get you closer to your weight loss goals than lifting some weights, remember how important it is to build muscle! And think about how you can factor both modes of training into your routine.

The lowest recommendation for strength training each week is two days. But 3 or 4 is even better—especially if you want to lose weight faster.

If you need help with your full diet and exercise weight loss plan, we’re here for you.

At Valley Medical Weight Loss, we do more than specialize in medical weight loss options.

Our doctors are experts in weight loss using holistic options like diet and exercise too. While many of our patients use FDA approved injections and supplements to help achieve their weight loss goals faster, there are plenty of others who don’t.

We help all of our patients learn and develop healthy lifestyle habits to see a drastic improvement in their health and wellbeing. And they learn how to lose the fat and keep it off. 

To start your weight loss journey with compassionate professionals who create personalized programs to fit your needs—reach out to your closest Valley Medical Weight Loss Center today to book your first appointment.

Sources

  1. “Does Strength Training Really Increase Metabolism?” ACAP HealthWorks, 22 Sept. 2017, www.acaphealthworks.com/strength-training-increase-metabolism/.
  2. Donald Hensrud, M.D. “Exercise or Diet: Which Works Best?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 20 Feb. 2020, www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/weight-loss/faq-20058292#:~:text=Which%20is%20better%20for%20weight,fewer%20calories%20than%20you%20burn.
  3. Miller, WC, et al. “A Meta-Analysis of the Past 25 Years of Weight Loss Research Using Diet, Exercise or Diet plus Exercise Intervention.” Nature News, Nature Publishing Group, www.nature.com/articles/0800499
show yourself some love

Remember to Show Yourself Some Love On Your Weight Loss Journey

How to show yourself some love and appreciation while you get through the toughest times of losing weight. And make it easier to lose the weight you want.

Valentines Day is just around the corner. And while we spend a lot of time thinking about how to show our love to those we care about, it’s also important to take time to show yourself some love.

You’re probably so used to hearing how important it is to be kind to yourself. But how often do you actually treat yourself with the same love and kindness you do others?

We notice that when people are going through a major life change, like working on a weight loss goal, you are even more likely to be extra hard on yourself. Even when you need the positivity and care most.

You may even think that any celebration and feel good about yourself can’t come until after you’ve hit all your weight loss goals. Until then you’re unworthy. 

This is such a common mindset but it’s not one that helps you lose weight. And it doesn’t help you feel good about all the other things going on in your life too. 

So here are some of the best ways to remember to treat yourself with love and respect. To remember that you are worthy of feeling good about who you are.

Even when it’s not almost Valentine’s Day, follow these tips to feel happier with where you’re at and make your weight loss journey feel better.

Stop shaming yourself

Shame into change doesn’t work in the long run.

The reality is, we want to feel good! And if we have a running narrative that we should feel ashamed of ourselves, we’ll find a way around having to feel that way one way or another.

Remember that you aren’t defined by where you’re at on your weight loss journey. 

And that the reason you started losing weight in the first place was to feel good inside and out. To be healthier and improve your longevity. And to finally be able to do all the activities you’ve ever wanted to do. 

So instead of shaming yourself here’s what you can do instead…

Remind yourself of your successes every. single. day.

When someone you care about gets down on themselves, what do you do? 

Do you join in their self-loathing session and agree that they are failures and the absolute worst?

No! Even the thought of doing such a thing is absurd.

So don’t accept that kind of treatment from yourself either.

It’s easy to remember all the times you failed when one thing goes wrong. Even when it’s just a small thing. Because you know you have a long term uphill climb to get to your goal.

But getting stuck in all those negative thoughts won’t help.

So the next time something goes wrong and you catch yourself in the downward spiral of negative thinking, try this instead:

Remind yourself of your three biggest successes. Don’t add caveats or conditions. Don’t overthink and try to diminish your value.

Just list three successes you’ve had on your mission to lose weight that were meaningful to you.

Hold those successes in your mind and remind yourself that you can do anything you set your mind to.

Be proud of yourself!

Keeping a list of your successes and reminding yourself when you feel stuck is just the first step.

You want to really feel proud of everything you’ve accomplished so far.

If you feel proud of yourself, you reinforce in your mind that you can repeat your successes over and over again.

And when feel like you’re already becoming the person you want to be, it becomes so much easier to stick to your plan and make it to your goal.

It’s even been measured that people who feel proud of themselves and believe they can lose weight, actually end up losing more weight.

Take your mind off the scale

Stepping on the scale and not seeing enough progress from week to week starts to feel like a punishment.

But those numbers can be misleading.

A lot of people experience a plateau in their weight loss plans when they combine exercise with their diet. Especially when that exercise is strength training.

The reason you seem to stop losing weight, or even appear to gain weight for a short time, is because when you add strength training, you build muscle.

What you need to know though is that this isn’t harmful weight you’re adding. It’s your body composition changing and you will continue losing fat weight over time.

So always remember that if you’re sticking with your exercise and diet plan, your body is changing. No matter what the scale says.

And I know taking your mind off the scale can be hard. So instead, focus on other changes you’re experiencing like…

  • Increased energy
  • Clothes fitting differently (and maybe even needing some new ones!)
  • Getting through workouts more easily
  • Feeling better on the inside because of the healthier food you’re eating
  • Getting off certain medications 

All of these improvements matter more than the number on the scale.

Surround yourself with positive people

You’ll find it so much easier to stay positive about yourself if you surround yourself with others who have a positive mindset.

The thing about a positive mindset is that it’s something you can gain with practice.

A lot of us are told we’re either positive or negative in our outlook. That it’s a state of being we have and can’t change.

But you can be more positive. And one of the best ways to do that is to surround yourself with positive and supportive people.

The mindset and energy others carry around can be contagious. We all know how just one word, good or bad, can change the course of your day.

So to give yourself the care and love you deserve, make sure you’re spending your time around people who cheer you on and believe in you.

Spending time with others who care about you helps you feel happier and motivated.

Investing in your health is the ultimate way to show yourself some love

When you make time for your health, you show up for yourself in one of the biggest ways that matter.

That means following a nourishing diet and making time for exercise. Because both of these improve your quality of life in measurable ways.

And if you need extra support, then that means working with a weight loss specialist who can coach you through your challenges.

People who have a support network are more likely to lose more weight, so finding extra help is one of the best investments you can make for yourself.

If you’re ready to show yourself some love and get a plan to achieve your weight loss goals, contact us at your closest Valley Medical Weight Loss location. We’re here for you.

Sources

  1. ES;, Pearson. “Goal Setting as a Health Behavior Change Strategy in Overweight and Obese Adults: a Systematic Literature Review Examining Intervention Components.” Patient Education and Counseling, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21852063/
stay motivated with slow weight loss

How to stay motivated with slow weight loss

8 ways to stay true to your weight loss plan even when it gets tough. Using even a few of these tips will help you stay motivated with slow weight loss progress.

Here’s the truth: whether you want to lose 10 pounds or 40 pounds, weight loss never happens overnight.

And it’s frustrating. So frustrating you kinda just want to throw the scale out the window most days.

When your progress doesn’t happen as fast as you hoped, you’re more likely to lose motivation to keep going. Because sometimes it truly feels like nothing you do works.

But we’re here to encourage you not to lose hope. And to tell you that while it’s totally normal to feel changes in your level of motivation to stick to a weight loss plan—there are strategies that make it easier to stay motivated.

So the good news is that a lot of the frustration you feel about your slow weight loss progress can be overcome with some tricks and new mindsets. 

Here are the top tips to stay motivated with slow weight loss. If you can make a few of these tips work, you will reach your goal weight! 

1. Don’t compare your progress with anyone else’s

Remember every weight loss journey is unique

It’s easy to feel like you aren’t making progress fast enough. And to believe that other people have an easier time losing weight than you do.

But you don’t know anyone else’s journey through weight loss—just like no one else knows yours either. 

If you find yourself constantly comparing yourself with other weight loss journeys here are a couple ideas to try that’ll snap you out of the negative comparisons:

  • When you catch yourself feeling jealousy over someone else’s weight loss achievements, remind yourself that you’re happy for that person and you’re on the way to finding your own success too
  • If your newsfeed anywhere on social media makes you feel more pressure to be a certain way, hide them for a while. Keep anything that’s not helpful to you hidden until you’re more confident about what you’ve achieved so far.
  • Remind yourself of three things every day that you’re grateful that your body does for you. Or point out three things you like about your body

So just remember, perfection is never the goal. Your goal is to create your version of a healthier lifestyle.

2. Create small goals

Big goals take a long time to achieve. They take so long that they start to feel impossible if that’s the only goal post you have in mind to define your success.

To make weight loss easier and feel more attainable throughout your weight loss process, you need to have smaller goals.

A smaller goal takes less time to achieve. It allows for more celebration of wins and progress. And they help you reach important milestones that are essential to hit the big goal.

Create goals that aren’t related to the number on the scale.

Make goals to exercise a certain amount of time each week. Or goals to stick to certain portion sizes in your meals. 

You want your short term goals to be easily measurable and attainable, but still impactful for your long term weight loss goals.

3. Celebrate every win (even for the small goals)

When you hit a milestone don’t just say, “Okay that’s done, now onto the next thing.”

Take a moment to feel proud of your accomplishment (no matter how small).

Your first week sticking to your workout plan is a big deal! So is getting through a full week sticking to your meal plan. These successes give you the confidence to keep going. So don’t just brush them off.

You deserve to feel proud of yourself for these accomplishments. They’re hard work!

So here are some ideas to celebrate your small and big goals when you hit them:

  • Buy yourself something special
  • Go get a mani/pedi
  • Plan a great afternoon outing for yourself
  • Share your success with friends and family. When others cheer you on, the success feels even more special!

4. Keep a weight loss journal

Weight loss requires personal accountability.

You have to show up for yourself and your best interests every day. And there are a lot of actions and choices that go creating a day where you can say you successfully showed up and stuck to your plan.

A weight loss journal helps you keep track of and reflect on all those moving pieces.

In your journal, you can use the space to do a range of things. All of which help you create better plans and enjoy your weight loss journey as much as possible:

  • Track your meals
  • Track your calories
  • Reflect on how certain foods make you feel
  • Track your time spend exercising
  • Track which exercises you did
  • Reflect on which exercise you enjoy most and how it makes you feel
  • Reflect on what went well at the end of each week and how you’ll make next week ever better

5. Find an exercise you enjoy

It’s so much easier to stick to an exercise plan when you enjoy what you do.

That’s why your first step to introduce fitness shouldn’t be to do whatever any fitness guru says is the one-and-only way to lose weight. 

You want to first find ways to increase your movement every day that you actually look forward to. Because when you look forward to exercising, you’re more likely to do it.

It’s also important to ease into exercise. Especially if you’re new to it or haven’t done any exercise in a long time. 

And then, if you want to start something more intensive or targeted down the line, great! 

Here are some of the types of activities you can ease into and that many people enjoy:

  • Hiking
  • Swimming
  • Biking
  • Jogging
  • Walking
  • Weight Lifting
  • Yoga

And if you’re looking for ways to get high-quality exercise at home, you can check out our previous article about workouts at home for ideas.

6. Remind yourself daily of all the positive life changes that’ll come from losing weight

Remember those reasons that prompted you to start your weight loss journey to begin with. All those ideas you had about how different (and better) your life will be after you lose the weight.

Whether you have these listed in your weight loss journal, posted on sticky-notes around the house, or you go all out to make a vision board—you need some way to keep your reasons for losing weight at top of mind.

7. On the flip side, remind yourself what’s at stake

Sometimes it helps to remember what’s at stake if you give up on your plan. 

Will your long term health suffer? How will you feel six months from now if you stop? And then what do you imagine things will be like in another year?

There are consequences to every action. So on those days you struggle to stay motivated with slow weight loss, remember what you’re giving up in your future if you don’t follow through with your plan.

8. Find social support

Weight loss is so much easier when you have support.

The first is to get friends and family on board to support you. When they are aware of your weight loss goals, they can be there to talk to you through the hardest times. And they can support you by celebrating your progress and wins.

But sometimes it’s hard to get the people closest to you to see why you’re doing what you’re doing. It’s easy to feel misunderstood and even judged.

That’s where health coaches and weight loss specialists come in. Studies show that individuals who work with health coaches and other specialists lose more weight than if they do it alone or with only the support of peers.

People who work with weight loss specialists are also more likely to stay motivated with slow weight loss and get through the toughest times of the journey.

These are professionals who are always there to support you. Plus, they get to know your health and fitness levels to create a plan that’s just right for you. 

Want to lose weight and hit your goals faster?

While no one can give you overnight weight loss, we can help you lose weight faster than doing it alone.

At Valley Medical Weight Loss our doctors are specialized in helping people with a range of challenges. We help our patients overcome their biggest weight-loss barriers and finally lose the weight they want.

We learn about you, your health history, and your weight loss goals to help you achieve them faster. 

If you want to finally make your weight loss goals a reality, contact us at the location nearest you.

Sources

  1. “Study Shows Health Coaches Effective in Helping People Lose Weight, Live Healthier Lives.” ACE Fitness, www.acefitness.org/certifiednewsarticle/2892/study-shows-health-coaches-effective-in-helping-people-lose-weight-live-healthier-lives/. 
veggies

Some of The Worst Weight Loss Advice We’ve Ever Heard

Everywhere you turn, there is someone waiting to give you advice about the best way to lose weight. Maybe it’s to drink only lemon water with cayenne pepper for 7 straight days or to stand on your head while eating breakfast and dinner or to spin around in circles while eating each meal to burn off some calories in the process. Okay, obviously these examples are way out there and totally extreme, but here’s our point: just because someone swears that some ridiculous technique worked for their friend or their sister or their cousin doesn’t mean it’s sound weight loss advice.

Really, there’s no quick fix to weight loss. You have to put in the time and the effort: eating right, exercising, and taking the proper supplements that can help you boost your results. To help steer you in the right direction, we’ve complied some of the worst weight loss advice we’ve ever heard.

  1. A calorie is a calorie. Okay, we know that you have to restrict calories to lose weight, but that’s not ALL you have to pay attention to. People who say “a calorie is a calorie” are basically saying that it doesn’t matter where the calories are coming from as long as you’re staying within your calorie needs. I mean sure, you might technically be able to lose weight eating 1,200 calories of potato chips and nothing else every day, but would you be healthy? No. Would you be satisfied during the day? Definitely not. It’s much better to optimize the amount of food you’re able to eat each day by choosing tons of low-calorie vegetables and pairing them with whole grains and lean meats. This way, 1,200 calories will go a longer way and you’ll be getting all the nutrients you need to keep you healthy and energized.
  2. If you skip breakfast, you’ll save calories and lose more weight. Skipping breakfast is one of the worst things you can do for your weight loss efforts. When you skip breakfast, you tend to get so ravenous throughout the day that you end up overeating and consuming way more calories than you would have if you started your day with a balanced meal. Instead of skipping breakfast, have some plain oatmeal topped with fresh fruit and raw nuts or a couple of eggs scrambled with a ton of veggies.
  3. Ditch the Carbohydrates. First it was fat, then it was carbohydrates, but the truth is, there is no one single nutrient that is responsible for weight gain. All of the macronutrients (carbohydrates, protein, and fat) have a place in your weight loss diet. Instead of ditching the carbohydrates, you just need to make better choices – nutrient-dense sources that are minimally processed. This means including fruits, veggies, low-fat dairy products, legumes (like beans and lentils), and whole grains in your calorie-conscious diet.
  4. You don’t have to pay attention to portion size as long as you’re eating healthy foods. Just because a food is healthy doesn’t mean you can eat as much of it as you want. Healthy foods still contain calories so if you overdo it, you may find yourself gaining weight. Always be conscious of portion sizes and make sure to fill at least half of your plate with veggies.
  5. Just eat the same thing every day. There isn’t a faster way to fall off the diet wagon than to allow yourself to get bored with the foods you’re eating. While we’re advocates of keeping things simple – you don’t have to attempt to cook gourmet meals every night and leftovers are certainly you’re friend – you shouldn’t eat the same thing day after day. If you do, you’ll start to get bored and start looking for some excitement in the foods you probably shouldn’t be eating. Instead, experiment with new, healthy foods and come up with some simple recipes that you’ll enjoy.