How Yoga Can Help You Lose Weight

Yoga and Weight Loss

These days, people lead busy, and unfortunately, due to convenience, many of us choose fast and unhealthy food options and don’t have the time to exercise.

This type of lifestyle can lead to fast signs of aging and can affect body weight. However, if you have decided to take action and do something about your weight issue and health, you may be looking for a physical activity that you would find enjoyable.

 

How Can Yoga Help You Lose Weight?

 

Yoga is a popular activity that many locals have successfully pursued to improve their physical and mental health and wellness. It offers many benefits, and the good news is that it can also be used for weight loss. However, this is not a cardio-intensive activity, so the benefits to your weight loss efforts are more unique. Have a look:

 

Improving Your Liver Function

One of the primary functions of the liver is to detoxify the blood, and this enhances weight loss in several ways. For example, a healthy liver eliminates unhealthy fats from the body, and it enhances the use of good fats to your benefit. If you are interested in improving your liver function through yoga, there are several great poses that you can use for this purpose, including the cobra pose, the spinal twist, the wheel pose and others.

 

Promoting Thyroid Health

Your thyroid serves the important function of controlling your metabolism, so you can see how promoting thyroid health would impact weight loss efforts. When you promote ideal thyroid health, you may be able to speed up your metabolism for faster weight loss and easier weight control after you have reached your ideal body weight. Just a few of the many poses that are great for improving thyroid health include the fish pose and the shoulder stand.

 

Enhancing Muscle Strength and Tone

You may have heard that a body with greater muscle tone and mass will burn more fat while at rest than a body with minimal muscle tone and mass. This has been scientifically proven, and this means that a primary goal to accomplish with weight loss efforts is to improve muscle tone and strength. Yoga may not be a cardio-intensive activity, but it is great for improving muscle tone. Almost every yoga pose you can do will affect muscle tone and strength.

 

Elevating Your Heart Rate

While yoga generally will not raise your heart rate the way a long jog or a spin session can, it nonetheless can elevate your heart rate for an extended period of time. Most yoga classes are approximately 30 to 60 minutes, and they feature intervals where your heart rate may rise and then lower frequently throughout the session. This is a wonderful way to burn calories without over-stressing the body.

 

Yoga is a wonderful physical activity that can leave you feeling relaxed, and it is commonly used as a means for de-stressing. However, it has many total body health benefits as well, including supporting weight loss efforts.

 

If you are thinking of losing weight, or need to, we advise you to come see us and discuss a healthy approach to weight loss. At Solstice Health, under the supervision of Dr. Murray and his health team, we can ensure you are losing weight properly, and in a healthful manner that will last.

 

Visit us at three locations in Wisconsin – Oconomowoc, New Berlin, or Mequon. Contact us and set-up an appointment to have a free consultation.

 

Contact us today at info@solsticewi.com

Why People Are Turning to Medical Weight Loss

Managing weight is an essential part of maintaining a healthy body.

Being overweight can contribute to health issues such as type 2 diabetes, high blood pressure, heart disease, strokes, and kidney disease according to the National Institute of Diabetes and Digestive and Kidney Diseases.

At Solstice Health, we know that starting a weight loss program on your own can be difficult, scary, and uncertain. This is why we offer medical weight loss, currently at our Wisconsin location.

What Is Medical Weight Loss Essentially?

Our Medical weight loss program, in Wisconsin, concurrent with the promise of no surgeries and prescriptions, is personalized for each patient. It includes regimented exercises and diets prescribed by a medical professional, and weight loss is monitored. This ensures it is done safely.

The diets tend to be more intensive in cutting down on specific caloric intakes in the beginning and then, after thorough progression, the patient is gradually allowed to eat a wider variety. We also focus on using the “ideal” protein foods, which you will learn more about.

Is Medical Weight Loss For Me?

Currently, medical weight loss is an alternative form of therapy for people who want to forgo surgery to reduce their weight issues.

If you feel you need help in creating those healthy lifestyle choices, if you need guidance, if you are looking for an entirely natural solution based, this is for you.

Medical weight loss is a proven and safe way to lose weight, and that is reflected as more of these programs are being created every year, with similar rates of success. Their natural approach helps people shed excess weight without the potential issues that surgery or dietary tablets can give.

The Key to Successful Weight Loss Is…

Studies show 80% of dieters are do-it-yourselfers who bounce from fad diet to fad diet, enjoying short-term success for a lifelong problem. Yes, short-term weight loss is a victory, albeit a minor one, but your ultimate triumph comes from keeping the weight off after dieting. To do this, you must go beyond weight loss and gain an understanding of how and why you gain weight in order to achieve and then maintain a balanced weight.  This is the key to successful weight loss.

Solstice Health Weight Loss Method

Our focus on making people well has allowed us to become the leading medical weight loss program in Wisconsin. We are committed to improving the health and well-being of all our clients. Our medical weight loss program uses Ideal Protein foods, and is designed to produce rapid weight loss with long-lasting results.

Our medically developed natural weight loss protocol gives dieters what they really want: a structured plan that empowers them with the knowledge to put an end to constant dieting. With a stable weight maintenance plan built right in, our dieters learn to eat smarter to sustain lifestyle changes that will assist them in achieving and maintaining better well-being.

With our focus on correcting pancreatic dysfunction and high insulin levels, following our program as prescribed results in a 100% success rate and improved or most often cured diabetes, high cholesterol, and high blood pressure. This gives our patients a new lease on life. Burning fat while supporting and maintaining muscle mass is vitally important for all levels of performance, including cardiac function, and it is an equally important focus of our program. Learn as you go when, why, and in what combination to eat carbohydrates (sugars), fat, and protein. Utilize all of this knowledge and maintain your results for life.

How This Method Works

There are four phases in the Solstice Weight Loss Protocol. During all four phases, you will receive one-on-one coaching, teaching you how your body packs on pounds and what you should be eating to maintain a stable weight.

Phase One is the primary weight loss phase. You will lose 100% of your weight loss goal during this phase. In Phase Two, the amount of Ideal Protein products you consume will drop from 3 to 2, reducing the cost as you make progress. You will only be on Phase Two for a maximum of 2 weeks. Phase Three will focus on weight stabilization and gradually reintroduce carbohydrates and healthy fats into your diet (in the morning only). Once your weight is stabilized, you will move to the fourth and final phase, which is freedom, where you will apply the smarter eating education you have received from your personal weight loss coach that will assist you in maintaining a stable weight after the program.

Why 4 phases? Why not stop after weight loss? Anyone can lose weight…learning how you can maintain a stable weight should be your ultimate goal. To achieve your weight loss goals and maintain the results, a weight loss program must empower dieters with the knowledge to develop balanced organic eating habits and smarter, sustainable lifestyle choices. This is the Solstice Health difference.

Benefits of This Method

Solstice Health members enjoy a weight-loss program specifically tailored to their individual needs. Women lose on average 2-4 pounds per week while men lose on average 4-7 pounds per week, simply based on higher muscle mass. With our weight loss method, not only can you lose weight, but once you lose your excess pounds, studies show you will experience improved health benefits including a significant reduction in your overall risk of cancer.

Once your body is ready to take the next step to better well-being, it’s up to you to maintain that focus…but you won’t be alone. As a Solstice Health member, your weight loss is carefully supervised by your personal weight loss coach. This one-on-one guidance empowers you with the knowledge and essential nutritional education you need to make smarter lifestyle changes that will help you maintain a balanced weight.

Find out how Solstice Health can help you lose weight while teaching you smarter lifestyle strategies to ensure you maintain a stable weight. Contact us today and begin your journey to optimal health! 262-239-7353

The Impact of Soda on Your Health

Impact of Soda on Your Health

What you drink matters. Everything that you ingest has an impact on your health. The vast majority of Americans fail to meet the recommended amount of daily water intake, leading to significant dehydration impacting one’s health.

Are you someone who regularly reaches for a soda when thirsty? After reading the following information, I hope that you think twice before reaching for your favorite carbonated beverage.

There is no benefit that can be obtained from drinking soda. Just one can contains 10 teaspoons of sugar, which is equivalent to a person’s daily-recommended amount. Within an hour of drinking soda, your blood sugar spikes. This causes an insulin burst that tricks your liver into converting all sugars into fat. After about 40 minutes, the caffeine has been absorbed into your body. Your body then responds with dilated pupils and increased blood pressure, and the liver dumps more sugar into your blood stream.

sodas negative impact on your health

Over time, soda consumption has a significant impact on your health. Soda consumption can interfere with neurological process, particularly those involved in making memories. A study published in Neuroscience found that a diet full of added sugar can reduce the production of the chemical brain-derived neutrophic factor (BDNF). When these levels are not high enough, cognitive tasks such as learning and the formation of memories become more difficult.

Consuming one can of soda a day dramatically increases your risk of developing chronic heart disease (CHD). Researchers of a Harvard University study found that “consumption of sugar-sweetened beverages was associated with a higher risk of CHD and some adverse changes in lipids, inflammatory factors, and leptin.”

Moreover, with every sip of your favorite carbonated beverage, you are causing damage to your teeth. The sugar in these drinks bonds to the bacteria in your mouth, which allows the rise of acid, that weakens the enamel of your teeth that can lead to cavities.

Do you think drinking diet soda is better for you? Think again. Diet soda drinkers have the same health problems as those who drink regular soda, if not more. Diet sodas are packed with artificial sweeteners that disrupt your body’s ability to process real sugar. The consumption of fake sugar confuses your body into thinking that it needs to process real food. When your body realizes it didn’t get what it was expecting, it doesn’t know how to respond. When a diet soda drinker consumes real sugar, his or her body is unable to recognize it as real and it doesn’t release the hormone that regulates blood pressure and blood sugar. According to Susan Swithers, “you’ve messed up the whole system, so when you consume real sugar, your body doesn’t know if it should try to process it because it’s been tricked by the fake sugar so many times.”

Diet soda may actually cause you to gain weight. Dr. Melina Jampolis states, “Research shows that sweet taste can increase appetite and the regular consumption of high intensity sweetness of artificial sweeteners may encourage sugar cravings and dependence.” Artificial sweeteners may also dampen your brain’s reward center, and that can cause you to over-indulge in more sweet-tasting, calorie-rich foods.

More about the health impacts of diet and regular soda consumption can be found here. What happens to your health when you stop drinking soda? That can be found here.

Before reaching for your favorite carbonated beverage please consider the long-term impact it can have on your health. Is the drink really worth it?

Losing Body Fat vs. Losing Weight

 

body fat

Weight loss tips, foods, and programs are everywhere; all promising you will lose weight and look great. Often many of these programs will help you achieve weight loss initially, but result in weight gain once you stop following the program. The weight loss achieved in many of these programs is not a true weight loss in the form of fat, but rather a combination of water, muscle, and body fat.

There is a big difference between losing weight and losing body fat. The goal should never be to lose weight, but always to lose fat! You want weight loss to come from fat, not water or muscle. The scale may reflect a smaller number, but you may be losing beneficial muscle, which will result in long-term weight gain, meaning fat-gain.

 

Body Fat Testing

 

 It is important to determine whether you are losing fat or muscle, water, and fat. For example if you are a woman who weighs 150 pounds, with 35 percent fat, you’re carrying around more than 52 pounds of fat. Ideally, a healthy woman will be around 25 percent body fat, or about 37 pounds of fat. To reach a healthier level would require 15 pounds of fat loss not weight loss. Say you lost 20 pounds total, but only 10 pounds of it came from fat stores. You would still be at an unhealthy 32 percent fat. To reach the 25 percent body fat level, all 20 pounds must come fat. Body fat testing through body composition analysis is an effective method to measure body fat loss. Below is a body fat chart outlining body fat percentages for men and women.

body fat programs

 

Dehydration is Not Weight Loss

 

 Often water or dehydration appears as weight loss changing the numbers on the scale. This is often one of the quickest weight loss tricks used by many programs and products in the market. If you lose weight it is because you’re dehydrated, you’ve only lost water, and the pounds will return in the blink of an eye. Don’t fool yourself into thinking those pounds are really gone. You still have just as much fat on your body as before. In fact, without hydration, the muscles will shrivel up because water keeps them plump and vital, leaving you lighter, but without any energy or strength.

 

Muscle Loss Slows the Metabolism

 

Losing weight other than fat is unavoidable, but the loss of muscle mass will cause a rebound effect that leads to weight gain. Muscle is metabolically active and lights your furnace, keeping your metabolism brisk and burning calories. Even when you’re sitting on the couch, you burn more calories if you have more muscle mass on your frame. So losing muscle means your furnace slows down, your metabolism gets sluggish and the weight keeps on coming.

 

Weight Loss Targeting Fat Loss

 

The new and latest weight loss programs will continue to emerge with promises of making you lose weight. Indeed, many of these programs will help you achieve weight loss, but likely only temporarily and possibly putting your health at risk. A medication, pill, shot or eating only a small selection of food that tastes like grass is simply unsustainable.

To specifically target fat loss, while maintaining lean body mass and hydration, the carbohydrate intake must be modified. All carbohydrates, good or bad raise blood sugar levels. As a result, too many carbohydrates significantly raise insulin levels, which act as a fat storage hormone, increase the production of cholesterol and increase arterial wall thickness, which induces high blood pressure. While targeting fat loss you must measure water mass/hydration, lean body mass, and body fat percentage to ensure you are achieving true fat weight loss. These measurements can be done through a body composition analysis device or at one of our Solstice Health clinics.

 

Solstice Health Weight Loss Program

 

 Our weight loss program was designed to target fat. To date, we have helped our clients achieve over 13,500 pounds of targeted fat weight loss. The Solstice Health weight loss program is four-phase plan where women can expect o lose an average of 2-4 pounds per week and men, an average of 4-7 pounds per week. Our goal is to help our clients achieve weight loss and keep the weight off. If you are interested in learning more about our program, please feel free to reach out and schedule a free weight loss consultation today.

Solstice Health offers 3 convenient locations throughout southeastern Wisconsin.

Oconomowoc Wisconsin Location:

1020 Oconomowoc Parkway, Suite B

Oconomowoc, Wisconsin 53066

 

New Berlin Wisconsin Location:

17043 West Greenfield Avenue

New Berlin, Wisconsin 53151

 

Mequon Wisconsin Location: (Opening Fall 2016)

10945 N. Port Washington Road

Mequon, Wisconsin 53092

 

 

Source: http://www.livestrong.com/article/78702-difference-between-losing-weight-losing/

Considering Bariatric Surgery: Do You Know The True Risks?

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Many of us are aware of the obesity epidemic that is happening in the United States and all over the world. 1 in 3 adults are considered obese. Since 1988, the average American male has gained over 17 pounds while the average female has gained about 15 ½, Spotlight on Obesity reports. If these trends continue, nearly 43% of all Americans will be obese by 2018. The CDC also reports that the annual medical cost of obesity in America is $147 billion and the annual medical cost for obese persons versus average weight individuals is $1,429 more.

As a result quick fix solutions, ranging from medications to bariatric surgery, have become the sought after solution for many people. If you are considering bariatric surgery or other weight loss surgery methods such as laparoscopic adjustable gastric banding, sleeve gastrostomy, and duodenal switch with biliapancreatic division, please understand all the risks, complications and costs before deciding if this is the best step for your health and weight loss journey.

 

Weight Loss Surgery Cost

When considering weight loss surgery, you must evaluate the cost. Many surgeons will tell you this is really one of your only options to ever improve your health. First, this is false, we will share some alternative weight loss options later in this post. Second, bariatric surgeons want to perform these operations; the more weight loss surgeries they perform the more money the surgeons and hospitals make. Often, they do not share true alternatives to weight loss surgery, as it would ultimately affect their bottom line. In addition factor in the costs for complications or side effects that may require hospitalization, additional doctor’s visits and medications.

 

Average weight loss surgery costs between $14,900-$23,000. Most insurance carriers offer some weight loss surgery coverage, but few cover the entire procedure. Consider all the out of pocket expenses you will incur from this procedure. Many weight loss surgery providers recommend taking out a loan to cover all the medical expenses. Strongly consider if an additional monthly loan similar to an average car payment is worth it when effective and safe alternatives exist for weight loss.

 

Weight Loss Surgery Blood Clots

Other than the risks associated with having a general anesthetic, there are many other problems that can arise after weight loss surgery . Blood clots in the legs are a serious concern for anyone who has had major surgery, but blood clots are one of the worst bariatric surgery risks. Patients have restricted movement after weight loss surgery, so blood clots may build up in the legs and travel up to the lungs, blocking their ability to take in oxygen. There is also the chance of an infection developing inside the surgical cut, especially if the wound is not properly cared for. While these are short-term risks, blood clots have the potential to cause long-term health concerns, especially if the blood clot triggers a severe heart attack or stroke.

 

Inability to Absorb Nutrients in the Digestive Tract

Some weight loss surgeries that alter the digestive tract may result in very severe protein and vitamin deficiencies that can be fatal if left untreated. The more complicated a procedure is, the worse the bariatric surgery risks become. The Roux-en-Y and the biliopancreatic diversion with duodenal switch are two classic examples of procedures that can cause absorption issues in the digestive tract. The biliopancreatic diversion without the duodenal switch is another procedure known to cause nutritional deficiencies. Of the three surgeries, the biliopancreatic diversion without the duodenal switch is the riskiest. In fact, the biliopancreatic diversion without the duodenal switch is rarely performed due to the chances of developing a serious nutrient deficiency. Vitamin and protein deficiencies caused by an inability to properly absorb nutrients can lead to severe complications such as heart failure and dementia. You will be required to take a variety of supplements and vitamins for the rest of your life, that may help lessen these risks. However, these absorption inabilities will be a life long risk and need to be monitored carefully.

 

Osteoporosis and Weakened Skeletal Structure

Calcium deficiencies are usually associated with procedures that change the way the digestive tract absorbs nutrients. In some cases, a calcium deficiency may result in a stooped back and brittle bones. Medication is often required to prevent worsening symptoms. In some cases, patients who receive weight loss surgery may develop osteoporosis. Osteoporosis is a permanent, potentially life-threatening bone disease that results in significant bone degeneration, leading to bones that are easily broken and fractured.

 

Long-Term Intolerance to Food

During the bariatric surgery recovery time, you may develop long-term nausea that causes intolerance to food. Some patients are unable to eat without vomiting or experiencing severe nausea. In some cases, hospitalization is required to avoid malnutrition, which is one of the most common and severe risks. This is one of the most uncomfortable long-term bariatric surgery risks, and there is no way to tell prior to surgery if it will happen to you. If this does happen post weight loss surgery, you will be required to be on medications that reduce nausea.

 

Weight Loss Surgery Alternatives

Weight loss surgery and a life long adherence to medications are not the only the options to live long and healthy life. Keep in mind medications and weight loss surgery provides a band-aid fix and doesn’t teach patients how to eat healthy naturally. In addition, many people have been down the weight loss path trying fad diets and weigh loss shakes that only work temporarily.

To achieve true weight loss success, you need to learn how to eat healthy, serving sizes, allow time and your plan must be personalized. Here at Solstice Health, we have helped hundreds of patients achieve weight loss success through our medical weight loss program. No medications, pills, or tricks. We work with our clients to understand what healthy food is, understand serving sizes, and form a healthy relationship with food for life. Our weight loss program is a 4-phase program which guides you through each weight loss phase, adjusting your eating to accomplish life long healthy eating and achieve your ideal weight. Here is a recent weight loss success client who lost 167 lbs. naturally.

bariatric surgery

 

Contact Solstice Health today to learn more about our weight loss program.

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Shari’s Weight Loss Success Story

weight loss success Milwaukee

Meet Shari, and her journey to weight loss success!

Shari started the Solstice Health weight loss program in January 2016 and lost 43 lbs and 12.9% of body fat. She saw a friend lose weight successfully on the program, and for some health reasons, thought she would try it. Shari had some consistent joint pain in her hips. A rheumatologist was treating her joint pain with medication. Through her weight loss success, Shari no longer needs her prescription medication and has had significant improvement in her hip pain.

Here are some weight loss program questions and answers Shari shared.

Q. How did you manage to stay “on track” throughout the program?

A. By measuring my weekly successes! I didn’t want to go backwards and sabotage myself. Weighing myself daily helped keep me focused and on track.

Q. What was the most difficult part of the weight loss program for you?

A. Having to temporarily”give up” dairy, basically milk and cheese. I knew that it would be phased back into my eating plan, so that help to stay on track.

Q. What was your favorite Ideal Protein Food?

A. The Vanilla Crispy Squares.

Q. Did this weight loss program fit into your lifestyle?

A. Yes, I have a very busy lifestyle and this program easily fit into my daily routine.

Q. What advice would you share for someone considering the Solstice Health weight loss program?

A. Do it! You will feel so much better! It is so much fun going shopping for new clothes. I love all the positive comments I hear from people who are amazed with the amount of weight I lost!

You can achieve weight loss success like Shari did! It is never too late to improve your health! If you are interested in achieving weight loss success, contact Solstice Health today for a Free weight loss consultation. Check out our FAQ about the Solstice Health Weight Loss Program. Take control of your health today.

At Solstice Health, we offer a comprehensive medical weight loss program that teaches participants how to achieve healthy, realistic goals. The Solstice Weight Loss Program focuses on eating and exercising properly to achieve lifelong, whole-body results. Patients who follow our program as prescribed have a 100% success rate and find a dramatic reduction in the incidence and severity of weight-related health conditions.

Using Your HSA or FSA Account For Medical Weight Loss

HSA-Image-Resized

Are you looking to lose weight, save money, and utilize your Health Savings Account (HSA), Flexible Spending Account (FSA) or Health Reimbursement Account (HRA)?

Whether your physician prescribed you a weight loss program or you are looking to lose some weight on your own, the Solstice Health Medical Weight Loss Program and food is a qualified expense for you to use funds from your pre-tax accounts. By utilizing the tax advantages of your health expense account, you can lose weight and save money.

We receive many questions on utilizing your health flex spend accounts for our weight loss program. Here are some questions and answers to help guide you through this process.

Q. What is the difference of an HSA, FSA and an HRA account?

A. FSA-Flexible Spending Account or (Flexible Spending Arrangement) is a non-taxable account that you put money into throughout the year to pay for some out-of-pocket health care costs and medical expenses. FSA’s typically have a maximum contribution of $2,500 per year, and usually has to be used by the end of your enrollment year. At times you are able to carry over an amount (up to $500) or extend the time (21/2 additional months). It is always a good idea to check with your employer to understand what rules apply specially to your account. Keep track of what you plan to spend throughout the year so you don’t lose what you have invested into your FSA.

HSA- Health Savings Account is also a non-taxable account that you can withdraw from for qualified medical expenses. Due to the increasing rates of health insurance premiums, many people choose this option to lower their monthly insurance payments, while still having money to put aside in case of a medical emergency. Unlike a Flexible Spending Account, your HSA balance rolls over from year to year, so you never have to worry about losing your savings.

HRA- Health Reimbursement Account is an employer funded, tax advantaged employer health benefit plan that reimburses employees for out-of-pocket medical expenses and individual health insurance premiums. The HRA allows the employer to make contributions to an employee’s account and provide reimbursement for eligible expenses. An HRA allows employees to pay for a wide range of medical expenses not covered by insurance. HRA balances may roll over from one year to the next. An employer may limit what expenses are eligible under an HRA plan.

Q.Can I use my HSA, FSA, or HRA account for the Solstice Health Medical Weight Loss Program?

A. Yes. Our weight loss program is a medically supervised weight loss program and is eligible as a qualified medical expense for HAS, FSA and HRA (check with your employer on what is deemed a medical expense in accordance with the HRA account). Many popular commercial diets on the market often do not cover the weekly food expenses as they are deemed a medical expense. The entire Solstice Health weight loss program including; start-up fees, vitamins, weekly weigh-ins, telemedicine services throughout program, personal digital tools, and all food throughout the duration of the program is considered an eligible medical expense covered through an HSA, FSA and most HRA accounts.

Q.Will Solstice Health submit my HSA, FSA and/or HRA paperwork for me?

A. No. Solstice Health will not submit your paperwork and will not know that you have requested reimbursement under any plan unless you choose to share that information. We are happy to assist you through the submission process.

Whether you are looking to utilize your FSA, HSA, HRA account to lose weight or looking to lose weight without, we can help you achieve your weight loss goals. We would love to help you improve your health today! Contact us today to find out more information on our medical weight loss program.

6 Simple Steps To Lose Weight Fast

Simple Steps to Weight Loss

If your goal is to lose weight fast and keep it off, forget the gimmick weight loss pills and marathon workouts. Research shows  taking simple steps everyday leads to long lasting weight loss results.

According to Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University, “When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it’s too hard to follow.”

Here are 6 simple steps (with proven results) to help you move more, eat less, and look and feel better than ever. Add just one or two a week to your regular routine and you can lose nearly 3 inches off your waistline and be about 10 pounds lighter in a few months. Even better: Once these healthy habits become second nature, they’ll benefit you for a lifetime.

1. Pick up a pen

Mindlessly munching on a bag of chips could result in easily polishing off the whole thing; write down how much you’ve eaten and you’re more likely to practice portion control and lose weight fast. Keeping a food log helps control extra calories in two ways: the combination of plain old reality check (I just ate 30 minutes ago!) and awareness that what you’re putting in your mouth will soon be recorded for posterity. In a recent study, people who kept a food journal lost twice as much weight as those who didn’t. When they combined it with a moderate diet and exercise plan, they lost an average of 13 pounds in 6 months. Journaling also gives you insight on your eating habits, says Dr. Lutes. Do you skip meals? Eat the same during the week as on the weekend? Binge when you’re feeling stressed? “Knowing your routine helps you figure out what changes are right for you,” she adds.

2. Skip through commercials

Get moving during your favorite TV shows. Skip, dance, go up and down some stairs, run in place—anything that gets your heart rate up so you feel somewhat breathless, says Geralyn Coopersmith, senior national manager at Equinox Fitness. Do it for each 2-minute break (forget the TiVo) during a typical 2-hour TV night and you’ll burn an extra 270 calories a day—which can translate to a 28-pound weight loss in a year.

3. Sign up for e-newsletters

One study from Kaiser Permanente found that people who received weekly e-mails about diet and fitness for 16 weeks substantially increased their levels of physical activity and intake of healthy foods like fruits and vegetables while cutting back on trans and saturated fats. Sign up for Solstice Health’s FREE weekly weight loss newsletter.

4. Walk 5 minutes more

In Dr. Lutes’s pilot study, increasing daily activity levels by just a few minutes at a time helped participants lose weight faster. Eventually, your goal should be to do at least 30 minutes of physical activity a day (burning off about 120 extra calories daily, or 12½ pounds a year), but it doesn’t have to be all at once.

5. Brown-bag it more

You’ll save thousands of calories (not to mention hundreds of dollars) over the course of a year. Consider this: A premade chicken Caesar wrap from a chain restaurant has 610 calories, more than 40% of which come from fat, as well as 1,440 mg of sodium (more than half the recommended daily amount). Make your own with presliced deli chicken breast on whole wheat bread with light mayo and romaine lettuce for about 230 calories. You’ll cut almost 400 calories and about 520 mg of sodium, which leaves room for a side salad and could still add up to a 28-pound weight loss after a year. “When you make and eat your own food, you not only control the quality and portion sizes but also reduce the amount of sugar, salt, and fat that you’re consuming, which can be significantly higher in restaurant fare,” says Ashley Koff, RD, a nutrition consultant based in Los Angeles.

6. Get technical support

You know exercising with a friend makes you more accountable (nobody wants to leave a pal stranded on a street corner at 6 AM). But your workouts don’t always have to be done face to face. One study found women who had some form of social support, either through in person counseling or an on-line chat group, lost more than 15 pounds over a 9-month period, dropping about 300 calories from their daily diet and walking about a mile more each day than from their starting point.

If you are looking to lose weight fast and keep it off for life, Solstice Health can help. Whether you are looking to join our weight loss program or looking to to work with our Registered Dietitians on improving your diet, Solstice Health can help you achieve your weight loss goals.

Source: Prevention

 

Sue’s Weight Loss Success

Weight Loss Success

Meet Sue. She was looking to finally achieve weight loss success once and for all. Sue started the Solstice Health weight loss program to lose some weight before an upcoming vacation. Her goal was to lose 20lbs in 2 months, but she ended up exceeding her goal and losing 25lbs in 2 months. She was ecstatic, and left for her vacation. While on vacation she experienced a tremendous difference in her activity level, she enjoyed hiking and having much more stamina. Her newfound energy allowed her to experience a vacation like she never had before.

Upon returning from her travels, Sue returned to Solstice Health to continue the weight loss program. To date, Sue has lost 44lbs and has decreased her body fat percentage by 15.3%, life saving numbers! Through her weight loss success, she no longer needs to be on her blood pressure or cholesterol medication. In addition, she has experienced relief from joint pain she experienced when she was at her previous weight. Her weight loss success not only improved her health, life, stamina, but also saved her from needing expensive prescriptions and additional doctor’s appointments.

Throughout Sue’s journey she was able to stick to the weight loss program most of the time, and when she did “slip up” she had her wellness coach at her weekly weigh-in to help her get back on track. With help from her weight loss coach, Sue was able to customize the program to fit into her busy schedule and lifestyle.

You can achieve weight loss success like Sue did! It is never too late to improve your health! If you are interested in achieving weight loss success, contact Solstice Health today for a Free weight loss consultation. Check out our FAQ about the Solstice Health Weight Loss Program. Take control of your health today.

At Solstice Health, we offer a comprehensive medical weight loss program that teaches participants how to achieve healthy, realistic goals. The Solstice Weight Loss Program focuses on eating and exercising properly to achieve lifelong, whole-body results. Patients who follow our program as prescribed have a 100% success rate and find a dramatic reduction in the incidence and severity of weight-related health conditions.