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5 WAYS TO SHIFT YOUR THINKING TO ENCOURAGE WEIGHT LOSS

If you are obese or struggle with your weight loss in Watchung, you probably want to punch anyone who says it’s all in your mind or to modify your thoughts for successful weight loss. This type of vague “help” isn’t really helpful at all, and it only serves to confuse and alienate people.

However, shifting your thinking in a few critical areas can make a big difference. Here are 5 specific ways that changing your thought process can help you lose that excess weight.

  1. Stop the Negative Self-Talk

Before you buy a new pair of sneakers or even think of creating a diet plan, you must stop speaking negatively about your weight and your body. It may seem a little new age or fluffy to some, but it is very difficult to get excited about losing weight and following through, if you consistently tell yourself you can’t lose weight or will never lose weight. Even if you aren’t prepared to start heaping praise on yourself and speaking positively, at least stop the negative, self-sabotaging talk.

  1. Change Your Focus

Most of the time, when someone makes the decision to lose weight, they focus on things like how much weight they will lose or what percentage of body fat they want. Sometimes, focusing on hard numbers like this makes it more difficult to stay motivated and makes it more upsetting if these numbers aren’t reached. If you change your focus a little to real-world benefits like having more energy, getting sick less often or fitting your clothes better, it may help you to stay on track.

  1. Never Say Never

One big mistake many people make when starting a weight loss journey is proclaiming they will never eat certain bad foods again or never miss a workout. When you use the word never, and then inevitably stray or have a lapse, it only promotes feelings of guilt. Stay realistic with your weight loss and realize you will fall off the wagon every so often. That doesn’t mean you shouldn’t be disciplined, just don’t say never.

  1. Give Yourself a Break

If you are serious about losing weight, it’s easy to beat yourself up when you eat a bad meal or gain a couple pounds. Keep in mind that a slip up every so often doesn’t mean your entire plan is derailed. Perfection is not the ultimate goal and giving yourself a break during occasional transgressions will keep you motivated more than feeling bad.

  1. Focus on Good Instead of “Not Bad”

One thing you’ll hear a lot when someone is trying to lose weight is, “this food isn’t that bad” or “that drink isn’t so bad.” Instead of this approach, try focusing on what is good. Rather than looking for foods that aren’t that bad for you, look for foods that are good for you. Do this, and you’ll find yourself eating a lot healthier and meeting your weight loss goals sooner.

For help achieving you weight loss goals contact our team at New Life Wellness & Weight Loss today.

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GET HAPPY QUICK WITH A SIP OF THIS

New research suggests that drinking this sky-high-in-antioxidants green brew may help ensure that you never feel down in the dumps.

Amino Acids Have the Edge
In the study, coffee and other types of teas didn’t seem to have the same emotional benefit as green tea. So what gives? It’s not entirely clear yet, but researchers suspect a type of amino acid — called theanine — found in high levels in green tea might play a role. In animal research this compound seems to help increase the brain’s supply of two mood-boosting chemicals: serotonin and dopamine. And as a refresher, here are a few more reasons that drinking green tea is so great for you:

Amazing Tea Trend
In a study involving more than a thousand elderly adults in Japan, those who reported drinking 4 or more cups of green tea a day were also 44 percent less likely to experience depression — mild or severe. More research is needed to confirm a causal effect, but we already know that green tea is tops for many other health reasons. So you have every reason to sip away while the jury deliberates.

It can lead to comfier knees.
It calms you down.
It can give you a healthier mouth by protecting against plaque and inflammation.
Here’s Another Great Reason to Drink Green Tea:
A Smaller Waist.
Research shows that the wonder duo of green tea and exercise may target belly fat better, so it shrinks more easily than with exercise alone.

The Power of Green
Researchers think that catechins in green tea might blast tummy fat by acting on enzymes that influence the body’s calorie- and fat-burning mechanisms. And catechins and caffeine together may boost the body’s metabolism.

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CURB TWO HEALTH RISKS WITH THIS ONE PROTEIN

Reduce cancer risk and control cholesterol with one protein choice? Maybe so, if that protein is salmon. Salmon — and other fatty fish like trout and herring — may help boost blood levels of good cholesterol. But here’s the kicker. That same heart-healthy act could slash the risk of several different types of cancer as well. So warm up the broiler and slice some lemon.

HDL and Cancer
A recent review of several studies revealed that the risk of certain cancers — including lung, colon, prostate, and breast — may be affected by HDL levels. In the studies, the risk of these cancers took a nosedive in people with bountiful levels of the good-for-you kind of cholesterol. Seems the inflammation dampening that results from high HDL may also help discourage the survival, growth, and spread of various tumor cells.

HDL Boost from the Sea
Having high HDL won’t guarantee that you’ll never get cancer — and more research is needed to confirm the link. But the latest research is just one more really fine reason — in addition to the already-known heart health benefits — to focus on bolstering your HDL levels.

So throw some omega-3-rich salmon on the grill and enjoy!

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5 WAYS TO SKIRT HOLIDAY WEIGHT GAIN

Want a guilt-free way to feast on holiday fare without loading up on all the button-popping, belly-bulging calories? No problem. Just use this 5-tip holiday action plan.

  1. Replace Temptations.
    Piling up holiday “goodies” (think pumpkin pie, cookies, and fudge) in plain sight can prompt you to eat twice as much, twice as fast. Instead, keep alternate goodies, such as walnuts, pistachios, cinnamon-spice tea, juicy oranges, and ruby-red pomegranates, within easy reach.
  2. Don’t Skip Exercise.
    Just make it short and sweet. Sticking with your routine during the busy holidays can be tougher than finding a radio station not playing Jingle Bells. Go for three 10-minute walks each day for a total of 30 minutes, and you’re good.
  3. Choose Libations Wisely.
    Beer and red wine both raise your appetite-triggering hormones — a sure-fire prompt for a return trip to the holiday buffet table. Choose a chardonnay or Riesling instead. These white wines don’t seem to have the same hunger-boosting effect that some other wines do.
  4. Use Buffet-Table Strategies.
    You’re less likely to inhale hearty helpings from every dish if you check out the entire spread first. We call it “eye your pie before you try.” Stake out a seat where you can’t see the feast, and choose only one or two specialties instead of three or four. You eat more calories when you have more choices.
  5. Practice Moderation, not Deprivation.
    Splurge a little at parties, but eat sensibly the rest of the week. Get the skim-milk latte at your coffee shop, not the fancy holiday-spice coffee drink. Tote fruit and nuts or veggies to work for snacks, so it’s easy to bypass the latest cookie mountain in the break room.

With moves like these, you’ll wake up on New Year’s Day wearing the same size, or even one size smaller.

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CAN LOSING WEIGHT REDUCE SLEEP APNEA SYMPTOMS

Obesity has the potential to cause a host of different health conditions, including type 2 diabetes, heart disease and stroke. One obesity-related issue that doesn’t always get the same level of attention is sleep apnea. Anyone suffering from sleep apnea knows just how unsettling and disruptive it can be, but it also has the potential to be dangerous. Contact our weight loss clinic in Watchung to learn more.

What Is Sleep Apnea?

Sleep apnea is a health condition that causes you to stop breathing temporarily during the night. The pauses can last up to 20 seconds, and often cause you to wake suddenly, gasping for breath. In more severe cases, this can happen hundreds of times per night, disrupting your natural sleep rhythm. When you’re unable to reach the deeper levels of sleep that are necessary to restore and revitalize your body, you’ll have less energy and mental alertness throughout the day.

Obesity is one of the most common causes of sleep apnea, and losing the excess weight is one of the surest ways to alleviate the symptoms. If you are overweight or obese with sleep apnea, and use a CPAP machine or medications, losing weight will often do a better job at helping you find the restful sleep you want.

Why Losing Weight Helps

When you are overweight, you typically have extra tissue in the back of your throat. During sleep, this extra tissue can fall down and block your airway. If the airway is blocked, you won’t be getting the oxygen you need into your lungs, and you will be jolted awake.

When you lose weight, the excess tissue is reduced or eliminated and the airway is no longer blocked, allowing you to get all the oxygen you need and sleep peacefully. If the tissue is gone and the air is flowing freely, you’ll have no reason for machines or medications to prevent sleep apnea symptoms.

Tips for Getting Started

How to get the weight loss process started depends on how much weight you need to lose to get into a healthy range. If you are in the dangerously obese zone, you should consult a medical professional to see if bariatric surgery may be the right option. If there aren’t any medical issues, you can start modifying your diet to include more whole foods and start moving your body on a daily basis.

Initially, walking is more than enough and will improve your circulation and work the larger muscles of your lower body. Some other tips include replacing high sugar drinks with water and eating smaller portions. Your doctor will likely provide resources for you if your end goal is to reduce or eliminate your sleep apnea in Watchung.

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6 SURPRISINGLY RISKY EVERYDAY FOODS YOU NEED TO AVOID

Browsing the pantry aisle, you’ve probably scratched your head over the long, strange ingredients listed on package labels. Even the most health-conscious shoppers can have a tough time knowing which boxed foods to avoid.
That’s why it’s so important to build your diet around whole, fresh foods like fruits and vegetables. Your diet should also include plenty of:

Nuts and legumes
Whole grains
Skinless poultry and fish
Low fat dairy products
It shouldn’t include any of the following healthy eating pitfalls.

Don’t Mistake Margarine for a Healthy Fat

It’s a myth that margarine is a smart replacement for butter. Even though it has less saturated fat, many varieties-especially hard margarines-contain trans-fat. Trans fat increases LDL, or “bad” cholesterol and decreases HDL, or “good” cholesterol. Most brands are high in salt and calories too.

Drop That Bacon

Diets high in red and processed meats are linked to higher rates of obesity, heart disease and colon cancer. In fact, eating just two ounces of processed meats like bacon per day may raise your colon cancer risk by up to 17 percent.

Say No to Both Regular and Diet Soda

Regular soda contains various types of sugar-some cans may actually be up to 60 percent fructose. All that sugar can:

Add to your waistline
Put you at risk for diabetes
Promote tooth decay
It also raises your daily calorie intake without providing any real nutrients. Those excess calories can contribute to obesity, which makes you more prone to cancer and heart disease.
But diet soda is not a smart swap. Some evidence suggests the artificial sweeteners in diet soda may trigger cravings and make you store calories as fat, rather than burning them. For a fizzy, thirst-quenching alternative, choose iced sparkling water with muddled fruit.

Pick a New Movie Night Snack

“Microwave popcorn contains high levels of salt and the chemical diacetyl. Diacetyl gives popcorn its butter flavor and it’s just one of almost 50 chemicals that get released into the air when popcorn heats up. While small doses of diacetyl may be harmless, exposure to large amounts has been linked to a serious breathing condition called popcorn lung, so don’t hover over the bag to breathe in the buttery aroma.
When you also consider the excess calories and salt, you’re better off just popping plain kernels. Throw kernels in a brown paper bag, microwave, and then add your own flavors like:

Olive oil and cracked black pepper
Chili pepper and lime
Dark chocolate drizzle
Avoid Unregulated Energy Drinks

From 2007 to 2011 alone, over 20,000 Americans were sent to the emergency room thanks to energy drinks.
Energy drinks may be marketed as “supplements” to avoid FDA regulation. Supplements don’t have to list their ingredients or nutrition facts and get to sidestep FDA safety testing.
Even when brands market themselves as “sodas” because they want FDA approval, the amount of caffeine, sugar, vitamins and chemicals in energy drinks can be extreme. Most brands contain 80 to 350 milligrams of caffeine-the recommended daily limit is 400 milligrams for adults. Drinking more than one a day could easily lead to heart problems, dizziness, nausea, panic attacks and more.

Pass on Canned and Instant Soups

The daily recommended limit for salt, or sodium, is 2,300 mg for healthy adults. Some people-like those with heart disease-should stick to less than 1,500 mg a day. But with instant soup, it’s possible to slurp up most or all of that in one sitting.
Canned soups may have 400 milligrams of sodium or more per cup. High sodium intake can raise your blood pressure, cause you to retain fluid and worsen heart failure symptoms like shortness of breath.

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EXERCISE VS. DIET…WHICH ONE IS MORE IMPORTANT FOR WEIGHT LOSS

People seem to love debating whether exercise or diet is the more important factor when it comes to weight loss. Naturally, for a well-rounded and balanced attack, they are both a necessary part of your daily routine. However, when it comes right down to it, there does seem to be one that has more of an effect on weight loss in Watchung.

The “Either Or” Scenario

If we are to look at the exercise vs. diet debate in an “either, or” situation, then most experts agree that diet is the more important factor. Some put the number at 80% to 20% in favor of diet, while others believe it is closer to 70/30. Exercise is crucial for improving circulation, building and maintaining muscles and keeping your joints healthy, but where weight loss is concerned, diet takes the lead.

Many avid gym-goers will likely dispute these opinions, but you didn’t become overweight or obese because you spent too little time exercising. It was because of the types of food and amounts of food you put in your mouth each day. This becomes evident when your calorie intake is restricted for some reason, like with bariatric surgery. Obese patients that have weight loss surgery lose massive amounts of weight and it’s due to their smaller stomachs and the inability to take in high amounts of calories.

Incorporating Diet and Exercise Effectively

Ideally, you want to create a balanced mix of diet and exercise to reach your weight loss goals and keep your body strong and flexible. Good health is about much more than what the numbers say on your bathroom scale. Simply losing weight doesn’t mean you are a healthy person, so make a point of incorporating both exercise and dietary changes into your daily routine.

When you start moving your body more and modifying your eating habits, you will create new habits and routines that will be easier to stick to over the long-term. If it has been years since you have exercised and you have a lot of weight to lose, simply walking on a daily basis will get the ball rolling and point you in the right direction.

If you get confused and overwhelmed by all the diet products and advice out there, simply eating more slowly, chewing your food well and putting down your fork in between mouthfuls can help you eat less and lose weight. If you stop eating as soon as you begin to feel full, you will lower your caloric intake and have a greater chance at success.

If you would like more help with your weight loss goals feel free to contact us at New Life Wellness & Weight Loss today.

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HEALTH DANGERS OF CARRYING EXTRA WEIGHT IN YOUR MIDSECTION

Even though obesity and being overweight consists of carrying excess fat in several areas of your body, the midsection is the spot most associated with being overweight. Both men and women pack on excess abdominal fat as they gain weight, but it is men who seem most at risk when it comes to serious health issues brought on by extra abdominal fat. If you have questions about weight loss in Watchung, contact our team today.

Abdominal Fat and Males

The research that is floating around out there about men and extra abdominal fat is quite frightening. Carrying extra weight and inches in your midsection can open the door to several serious health conditions. Increased risk of cardiovascular disease is one possibility, as is an increased risk of insulin sensitivity and diabetes.

Men who carry this extra padding around the middle don’t only carry it close to the surface; they carry it deeper inside the abdomen, as well. This deeper fat, known as visceral fat, can surround the internal organs, which increases the risk of health issues like the ones mentioned above.

Factors Affecting Belly Fat

Whether you are male or female, it is important to balance the calories coming in with the calories going out. As an example, having a sedentary job and lifestyle while eating three or more meals per day will probably cause you to gain weight in your abdomen and elsewhere.

Normal aging is also a factor in gaining belly fat, as most of us start losing muscle mass as we age. Genetics can also play a part, but most of the time it is related to your lifestyle. If you find that you are packing on extra weight in your midsection as you age, you might have to reduce your average caloric intake and move your body more to compensate.

Waist Circumference Measurement

One of the simpler ways to figure out if you have a weight problem in your midsection is to do a waist circumference measurement. This refers to the distance around the smallest part of your midsection below your rib cage but above your belly button. When matched with your age and height, your result will determine whether you are in a healthy range or need to trim away some inches.

Heart disease and diabetes are no laughing matter, so it’s important to take your abdominal fat seriously and take measures to reduce it. Even if you feel fine and aren’t showing signs of these problems, the risk is always there.

It’s time to take charge of your health. Contact our weight loss team at New Life Wellness & Weight Loss today.

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HOW SLEEP DEPRIVATION INHIBITS WEIGHT LOSS

In modern society, it seems almost normal for people to get less sleep than in past generations. With the world operating on a 24/7 basis via the internet and boatloads of stimulation right at our fingertips, sleep deprivation is as common as ever. Contact our weight loss clinic in Watchung if you have questions.

Naturally, sacrificing one, two, or three hours of sleep every night has the potential to catch up to you, and the effects can be quite serious. Not only can you have issues with energy, concentration and productivity, but you might also see your waistline expand.

Lack of Sleep Triggers Hunger Hormones

There are some facts surrounding sleep deprivation and weight gain in Watchung that are hard to ignore. When you are deprived of sleep, the production of a hunger hormone known as ghrelin is increased and levels of the satiety hormone known as leptin, decrease. It has also been noted that sleep-deprived people tend to take in around 300 more calories each day as opposed to when they are well rested.

Sleep deprivation leads to more snacking, cravings for fats and carbohydrates and less physical activity. So, you are hungrier, less active and craving the kinds of foods that can make you gain weight. Lack of sleep can also increase levels of the stress hormone cortisol, which has been associated with weight gain. All in all, depriving yourself of sleep on a regular basis will wreak havoc with certain hormones that are designed to help keep you lean and healthy.

How to Know If You’re Getting Enough

The old adage of eight hours of sleep per night is good for most people, but others may need a little more or less. Younger adults and teens usually require more sleep as they are still growing and developing, and older adults and seniors can often get by with less. Of course, many people today routinely try to function on six hours, five hours or even fewer.

This is a recipe for disaster, and your overall health will suffer along with your weight. Jobs are important and social lives are important, but your body needs to rest and rejuvenate on a regular basis to stay vibrant and disease-free. If you consistently wake up feeling tired and tend to drag yourself through each day, you probably need more sleep.

Make a point of getting to bed earlier, even if it means sacrificing in other areas. Remember that if you become sick from the excess weight or another reason associated with lack of sleep, you won’t be able to do those activities that are keeping you up anyway.

For more help with losing weight contact our team at New Life Wellness & Weight Loss in Watchung today.

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How To Take The First Step Toward Your Weight Loss

Losing weight seems to be on the agenda for thousands upon thousands of people when looking to improve their health and prevent disease. With obesity rates sky high and the connection to health conditions like diabetes, heart disease and sleep apnea plain for all to see, weight loss in Watchung is often the key factor to recapturing your health.

Of course, anyone in Watchung who has attempted to lose weight, and failed a few times, knows that saying you need to lose weight and actually losing the weight are two different things. Sometimes, it can seem like such an insurmountable goal that you don’t even begin the process.

Get Out of Your Own Way

The best way to take the first step toward achieving your weight loss goals, or any weight loss at all is to take the first step. That may sound ridiculously simplistic, so let me explain. Much of the time, people look at the overall picture, they over think the process and end up becoming overwhelmed to the point that they are paralyzed with fear.

Thinking is a wonderful process, but if you try to pack everything that needs to be done into your mind at one time, you’ll never end up doing anything because the task will seem too grand. Instead, just accept the fact that every journey begins with that first step, and then take the step. Whether it is calling your doctor to make an appointment for a physical, contacting a friend, nutritionist, buying a cookbook or getting a gym membership, get out of your own way and do it.

Be Accountable

Accountability for one’s actions is incredibly important when it comes to weight loss. Pairing up with a friend or family member that will hold you accountable throughout the process will work. If you don’t have someone right there to partner with, try an online partnership with someone just like you. Even keeping a journal of everything you consume and then reviewing it weekly will show you if you’re making mistakes.

It’s Not as Scary as You Think

Try to keep in mind that you are not alone, and there are many people out there in the same boat. If it is worth doing and you really want to do it, you’ll find a way to get it done. Just as you put on the extra pounds, you can also take them off. It may take a while, but it is possible. Getting started is usually the most frightening part, but once you get on a roll, you’ll see the results you want.

Our weight loss team at New Life Wellness & Weight Loss is here to help. Contact us today.