Tag Archives: Weight Management

5 Foods to Jump Start Your Metabolism and Help with Weight Management

When trying to lose weight, the first items that come to mind are how many calories you should be consuming and the amount of exercise you need to reach your weekly goals. However, another important aspect of weight loss is your metabolism. Higher metabolism helps you burn more calories, resulting in better weight management. One of the best ways you can rev up your metabolism is through metabolism-boosting foods.

Berries

Berries of all types can be added to your smoothies or salads for a quick metabolism boost. The metabolism benefits of berries come from their anthocyanins and polyphenol contents which impact both the size and absorption of fat in your body.

Lean Proteins

Lean proteins are not only a great source of energy without a lot of calories, but they can also impact your metabolism. Proteins require a greater amount of energy to digest, resulting in a temporary boost in calorie burning.

Citrus

Citrus fruits like grapefruit, lemon and oranges provide a kick to your metabolism through their vitamin C content. You can easily add more citrus to your diet by slicing them into a cold glass of water or putting them to smoothies.

Raw Spinach

Raw spinach has weight management benefits that come from magnesium, an essential mineral required for your metabolism to work efficiently with the cells of your body. For an even larger magnesium boost, try adding some pumpkin seeds to a spinach salad for a great tasting lunch.

Hot Peppers

Hot peppers add heat to your meals, but they can also heat up your metabolism. Hot peppers contain capsaicin, which when consumed, temporarily increases both your metabolism and blood circulation.

Use these food items together or with other foods to give your weight management plan the boost it needs to jump start your metabolism. For more information on specific methods to help boost your individual metabolism, work with a weight loss professional today to see how easily you can reach your goals.

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Weight Management Basics: What is Obesity?

More than one-third of adults in the United States are estimated to be obese, according to the Centers for Disease Control and Prevention. In order to help combat these statistics, it’s important to understand what obesity is. This knowledge not only helps prevent the condition, but also encourages those who are overweight to get the help they need to be healthy.

What is Obesity?

Obesity is a health condition caused by developing dangerous amounts of excess fat on the body. In general, the term is used as a label to help individuals and medical professionals assess health. Generally, an adult with a body mass index (BMI) score of 30 or higher is considered obese. However, it’s important to keep in mind that your BMI number is only a general estimate. To fully determine whether or not you’re obese, you’ll need to meet with a weight management professional or physician.

Immediate Effects of Obesity

To answer what is obesity, you need to first look at how the condition affects your body. Obesity makes it difficult to perform even simple daily activities. Excess weight can reduce your mobility and affect important aspects of your life like sleep. Additional weight also places stress on the joints, resulting in ankle, knee and lower back pain and inflammation. Obesity can also cause psychological impacts, reducing your confidence and increasing the risks for anxiety and depression.

Long-term Effects

When left unaddressed, obesity has serious long-term health consequences. Obesity plays a significant role in the development of diseases like diabetes, heart diseases, high cholesterol, gall bladder disease, liver disease, reproductive problems, osteoarthritis, sleep apnea and even certain kinds of cancer.

The one light in the fight against obesity is that it’s both preventable and curable. Weight management through the right diet, exercise and general health routine can reverse obesity, as well as helps prevent and reverse the physical side effects of the condition. To learn how you can start your weight loss journey, fill out a new patient form today.

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Weight Management and Genetics: Matching your Diet with your DNA

Many people struggle with a frustrating cycle of shedding pounds only to gain them all back later. If you are stuck in this cycle, you may try one of the thousands of diets on the market today, but how do you know the results will be any different? How can you tell which one will produce results that last? The answer may be in your genes.

An astounding 95% of people gain back the pounds they shed dieting in just a few years’ time, and over 40 percent of them gain back more than they lost. The problem may be with the weight management diets they choose and how they choose them.

Why Don’t Diets Work for Everyone?

A team of researchers from Stanford University randomly assigned study participants diets. While some participants slimmed down on a low-fat diet, for example, others on the same diet didn’t see the scale move at all. The researchers then looked at the DNA of each participant and concluded that those who lost weight on a particular diet shared one of three specific gene variations. When participants were matched with the right diet for their genes, they lost an incredible 2.5 times more pounds than participants who were assigned a diet at random.

This research shows that there is no one diet that works for everyone, and for some people, random dieting may not be the answer at all.

DNA and Dieting: What’s the Connection?

The link between nutrition and genes is being further explored, and the connection is real: our DNA controls levels of enzymes and hormones, important components of metabolism that determine the way our bodies use calories and nutrients.

Instead of choosing a new diet based off a television ad or the recommendation of a friend, why not let your own genes be the deciding factor? Valley Medical Weight Loss offers genetic testing for weight management, allowing you to find the best diet for your DNA and start seeing results that last.

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Weight Management Tips: Easy Ways to Add More Fruit to Your Diet

Successful weight management diet revolves around eating a variety of healthy foods to balance your intake of macronutrients (fats, proteins and carbohydrates) and micronutrients (vitamins and minerals). Fruits play an especially important role due to their healthy fibers and high micronutrient content. If you struggle to get enough fruit in your diet, here’s a few easy ways to add more.

Augment Your Recipe Book

Fruit can add a natural sweetness to almost any recipe, while also introducing more fiber, vitamins and minerals to your diet. For example, applesauce can replace butter or oil in various baking recipes at a ratio of one-to-one. It can also replace eggs with 1/4 cup replacing 1 egg. Fruits are also a great addition to salads, especially grapes and berries.

Make Smoothies

Blend smoothies using fresh or frozen fruits. Divide the fruit into single portions in freezer bags and freeze. Move the individual bag into the refrigerator the night before you plan to make your smoothie for easier blending in the morning. Simply add water or unsweetened vanilla almond milk and blend. Use a natural low-calorie sweetener like Stevia if you prefer sweeter smoothies.

Keep Fresh Fruit Handy

Wash and prepare your fruit in advance. Slice it into serving sizes and keep in a tight-sealed Tupperware. For fruits that turn brown, like apples, squeeze a little fresh lemon juice over the top and stir before storing. Having fruit easily on hand and already prepared will make you more likely to reach for them instead of other less healthy snacks.

Carry Dried Fruits

While fresh fruits are preferable, when you need a quick snack on the go, consider dried fruits like apples, plums or pineapples. The drying process concentrates the sugars, so make sure you eat these in moderation.

A healthy weight management diet revolves around much more than just fruits. Contact us today to see how we can help you develop a balanced diet for your optimum health and weight loss.

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Multivitamins and weight management: What’s the connection?

Unfortunately, there may never be a magic pill that will suddenly make you slim and fit, but taking a multivitamin every day can certainly help you with weight management.

Researchers in China recently studied nearly 90 obese women, half of which took a multivitamin each day while they maintained their regular diets. The other half took a placebo instead of a multivitamin while continuing their normal diets. The study participants who took the multivitamins lost an average of over three pounds in six months, while the participants who only took the placebo did not lose any weight.

The results are consistent with those from similar studies, and other researchers have concluded that taking a multivitamin can help dieters feel less hungry while they are on a restricted diet. Fewer hunger pangs typically makes it easier to lose weight and keep it off, and the results point to multivitamins as a key tool in successful weight management.

The body needs all different kinds of minerals and vitamins to thrive and be healthy, and the scientific community is still unsure precisely which nutrients have the most impact when it comes to weight management. Although the “magic nutrients” have not yet been identified, calcium does seem to be particularly important for weight management. Taking 1,200 milligrams daily of the nutrient can increase weight loss by a whopping 60 percent for dieters, but the results are best for people who were not previously getting enough calcium.

Why do Multivitamins Help with Weight Management?

Researchers believe that taking a multivitamin each day can help with weight management because the body over-activates the appetite when it is missing minerals and vitamins. You respond by eating more to get the nutrients you lack, but taking a multivitamin can stop this process and help keep your appetite in check.

Multivitamins are an important part of any weight loss plans. We have more information for you if you would like to learn more about multivitamins and weight management.

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