Tag Archive: weight loss

Don’t Fall for These Five Food Marketing Tricks

Low calorie, fat free, low sugar, gluten free, all natural and the list goes on.  Peruse the aisles of any grocery store and you will find yourself inundated by a bevy of food marketing buzzwords.  At first glance, these eye catching labels may convince you that consuming these foods will lead to weight loss or improved health. However, without reading the fine print, you may be falling prey to marketing trickery.  Here are some labels to look out for and tips on how to read between the lines. 

 

  • All Natural:  Seeing the words “all natural” stamped on the front of a box may entice some people to choose that product over another.  However, buyer beware.  All natural does not necessarily mean healthier.  Sugar laden foods can sport this label, but it’s only because the sugar is made from natural sources such as sugarcane and corn. Medifast Weight Control

 

  • Organic:  While there are certain USDA regulations around labeling food “organic”, such regulations refer solely to the standards by which the food was grown or processed. The absence of synthetic fertilizers and pesticides are among several standards upheld by the USDA.  A label that reads “made with organic” means that only 70% of the ingredients are held to organic standards. Regardless of whether a label reads “certified organic”, “100% organic”, or “made with organic”, the translation is not always a healthy one. Organic foods can still be packed with fat, calories, and sugar.

 

  • Calories Per Serving: A frequent technique used to promote foods to those who may be trying to shed a few pounds is the “only 100 calories per serving” or other low-cal label. This can seem attractive to calorie counting folks, however it is important to note that the lower calorie count can be a simple function of tiny and unrealistic serving sizes.  Any food that is consumed in minute amounts will be lower in calories so be aware of the quantity attached to calorie count.

 

  • Sugar Free:  The label says “sugar free” so it must be good for you right?  Think again!  Sugar free often indicates the presence of artificial sweeteners and other unhealthy substitutes to compensate for the more bland flavor that comes from being free of sugar. 

 

  • canstockphoto28190771Fat Free or Low Fat: The absence of fat often equates to the absence of flavor.  Therefore, foods labeled “fat free” or “low fat” often contain lots of added sugar to make up for the lost flavor. 

 

When it comes to making healthy food shopping decisions, always be weary of marketing labels and delve deeper by reading FDA regulated nutritional labels and ingredient lists. Pay attention to serving size to be sure that low calorie doesn’t mean two bites and you’re done. 

Also, be aware that ingredients are listed in order of quantity so the first few ingredients make up the majority of the food’s contents.  Looking beyond marketing techniques and really understanding how to eat right can be daunting, but the experts at Medifast Weight Control Centers can help. 

 

Please call today (602) 996-9669 for your complimentary consultation so that we can support you in learning how to eat for good health and ideal weight!

6 Weight Loss Friendly Foods!

1. Kale

In recent years Kale has ruled as King of weight loss foods. 1 cup of raw kale contains just 33 calories and so will fill you up without increasing your calorie count! Kale also includes lots of good vitamins and mineral, including around 80 mg of Vitamin C (MORE than your daily requirements) and LOADS of Vitamin A and Vitamin K.

2. Avocado

Don’t avocados have loads of fat in them? Won’t it send my cholesterol through the roof? Wrong. In fact in a study published in the Journal of American Heart Association they trialed 45 overweight people on a number of diets. In one diet they had a lower total fat intake but did not eat avocado. In the second diet, there was more fat but each participant ate an avocado a day. The results were astonishing – despite eating more fat the LDL (bad cholesterol) results in the avocado group were lower than the other groups.

3. Tuna

Tuna is low calorie but high protein meaning you stay fuller for longer.

4. Eggs

Eggs can a great way to get lots of essential nutrients in. We also tend to eat them in the morning – the perfect time as they are a source high in protein. Typically eating a high protein breakfast can promote weight loss because you feel more full and are less likely to be reaching for the snack drawer at 11 am.

There are a number of specialised programmes across the country that can help you make an individual weight loss plan

5. Salmon

Another fish that makes the list is Salmon. Again (there’s a theme here) its a rich protein source meaning you stay fuller for longer and don’t reach for snacks. But apart from that, it’s a great source of omega-3 which has been shown in certain studies to leave people more satisfied with their meals. It’s also an easy dish to prepare so is perfect for those with a busy lifestyle.

6. Popcorn

Seems like an odd one but popcorn is a great snack that doesn’t have a high-calorie count. In fact, a bowl of popcorn might only be about 100 calories. If you can’t break the habit of snacking then switching to popcorn as a snack is probably a good idea. It will allow you to slowly wean yourself off snacking but without taking in loads of calories. It’s also a great source of fiber – which can help gastrointestinal transit and is great for people who suffer from things like Irritable Bowel Syndrome!

 

What about a program?

 

If all this is a bit confusing – and you aren’t quite sure about cholesterol, fats, protein nutrients and everything in between then maybe it’s time to call in the professionals. There are a number of specialised programmes across the country that can help you make an individual weight loss plan tailored to your exact goals. Many of these aren’t backed by science – so make sure you pick a plan such as Medifast – that has a number of trials about its weight loss effects.

Five Messages Trainers Want to Share about Weight Loss

 

Losing weight is one of the most common goals that personal trainers hear from their clients.  Many people, however, approach weight loss with a misperception of what goes into sustaining it for the long term. Here are things that trainers wish their clients knewcanstockphoto1869885 about achieving their weight loss goals.

 

  • Starvation is not the answer:  By the time a person decides to commit to weight loss, they are typically fed up and wanting to
    shed the excess weight as quickly as possible. This can lead to the perception that food is the enemy, which is absolutely not the case!  Not eating enough food can actually slow the metabolism, making it harder to lose and maintain a healthy weight for the long term.  Eating nutritious, moderately portioned meals and snacks throughout the day is the best way to keep the metabolism burning fat and calories.

 

  • Working out is not the most important part of the equation:  Without making the proper changes to diet, working out will not result in sustainable weight loss.  Losing weight is dependent approximately 75% upon food intake and 25% upon exercise. Hundreds of weight loss studies have concluded that people achieve the best results through altering their diets.  This is not to suggest that exercise isn’t an important component, however it is much easier to reduce calories than to have to spend hours in the gym burning them. 

 

  • Trainers aren’t necessarily experts in nutrition:  There are some trainers who go the extra mile to become educated in nutrition, but a registered dietitian studies an average of four years to get a degree. Don’t count canstockphoto4327742on your trainer to be the expert in nutrition and weight loss.  Seek out properly qualified professionals to help you establish and monitor healthy eating habits.

 

  • Lifting weights will do more for you than cardio:  Many people equate cardio with weight loss, however the experts will tell you that building muscle is a more effective way to burn fat and calories.  As muscle mass increases, so too will the rate at which the body metabolizes calories even when at rest.  This is not to say that cardio shouldn’t be a part of working out and losing weight, but is shouldn’t be the main ingredient if weight loss is the primary goal.

 

  • Slow and steady equals lasting success:  Wanting to see instant results is human nature, however weight loss of one to two pounds a week is the recipe for maintaining weight over time. While losing weight overnight may at first seem appealing, it ultimately ends in frustration as it slows the metabolism, making it nearly impossible to maintain a healthy weight.

 

Weight loss and long term maintenance are dependent upon the right combination of activity and dietary changes.  It takes commitment to both to see lasting results,  but exercise alone will likely not be enough. The compassionate and knowledgeable professionals of Medifast Weight Control Centers are well versed in what it takes to achieve long term weight loss success. 

 

Please call today for your complimentary consultation to see how Medifast can support, guide and help you in your weight loss journey.

Six Reasons Why Spring is an Easier Time to Lose Weight

The weather is heating up and the days of being able to cover up excess weight with layers of clothing are behind us.  Having a great weight loss motivator like that is half the battle, but the determination to take action and the dedication to stick with a plan are still both needed. The great news is that spring has some natural advantages that make losing weight easier than other times of the year.  Here’s why:

  • Abundant Daylight:  After getting off of work during the winter, the sun is setting and the cold, dark weather makes it tempting to head straight home to curl up on the couch.  In contrast, the plentiful sunshine of spring provides an energetic boost that compels you to keep moving after the workday is done. 

 

  • Increased Vitamin D Levels:   Having more opportunity to be in the sun increases Vitamin D levels in our bodies.  According to a study done by the Fred Hutchinson Cancer Research Center, increased Vitamin D levels has been shown to promote weight loss more than just diet and exercise alone.

 

  • Outdoor Exercise Burns More Calories:   People have been found to exercise more rigorously and for longer periods of time when exercising outdoors.  Spring is a great time to move your workout routine outside where you will easily shed more pounds.

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  • Beautiful Weather Decreases Emotional Eating:   Dark winter days can cause emotions to dip along with the temperatures, which leads many of us straight to the fridge for those comforting, but calorie laden foods. The warm, sunny days of spring produce a natural high making us much less likely to rely upon food as a mood booster.

 

  • Hot Weather Decreases Appetite:  When we metabolize food, our body temperature increases.  Therefore, in the colder months, we are biologically programmed to eat more so that we stay warm.  On the other hand, during the warmer weather the body works harder to keep cool so the appetite is naturally suppressed.

 

  • Healthy Foods are in Season:  Vegetables like arugula, artichokes, spinach, watercress are in season.  Sweet delicious strawberries are also at their best.  What these foods have in common is their dark green leaves, which are most effective at lowering insulin, which burns fat! 

 

There is no better time than now to take advantage of the natural ways that spring promotes weight loss.  Start moving toward your weight loss goals right away by calling the compassionate and knowledgeable professionals of Medifast Weight Control Centers.  During your complimentary consultation you will learn how we can help you achieve your weight loss goals more easily than ever.

Call us at (602) 996-9669 today!

Why Fat Free is Not the Way to Eat When Losing Weight

Far too many people today are concerned with fat. Fat is a fad. Every few years there’s a new nutritional fad that comes on the market. Sometimes it’s the no carb diet. Sometimes it’s the no fat diet. Sometimes it’s anything in between it’s no white food or no salty food or no dressing or only salad. Whatever form the new bad arrives in, it is simply the same game.

canstockphoto6988825Today the current fad is gluten-free. But pay attention to the labels of what food products you are buying. You may not realize it but everything on the market today offer some form of fat-free alternative. This came about when the First Lady, Michelle Obama, created a program to improve the food that is served to children and get them to exercise. The negative press that this was causing for many of the food production companies caused them to Fake interest and support in this movement. They did this by agreeing to remove a certain number of calories from the marketplace. That is what the press covered. But the problem is that they did not remove calories. Instead, they simply created fat-free versions of everything that they still produce and put on the shelves today. If you look in your store you will see that there is a regular Coke and a fat-free or Coke zero. You will see that there is a regular packet of Oreo cookies and there is a reduced fat version of Oreo cookies.

Losing WeightIf you look closely you will see that all they really did was reduce on average every item on the shelf by 10 calories. but what is really tricky is that they took out the fat or reduce the fat which makes the food taste very bad. To compensate for knowing that their food would taste bad when they removed the fat these companies added massive amounts of sugar and salt. Add a massive amount of sugar they also worked with current legislation to remove the daily value percentage of sugar from all nutritional labels. If you look carefully on any food nutritional label you will see that across from calories, fats, salt, and any other ingredients to list the percentage of your daily value which that item makes up. You will see that something has 120 g of salt which constitutes 12% of your daily value, for example. But what you will not see anymore is what percentage of the daily value sugar takes. By not being able to see that the double, triple, and sometimes quadrupled amounts of sugar in the products amount to access percentages of your daily value far beyond what you should consume in any single day, you are tricked into believing that fat-free items will help you lose weight. But what you don’t realize is that just because something is fat does not mean it’s healthy and will help you to lose fat.

How Water Can Spring Your Weight Loss into Action this Spring

It’s that time of year again!  The sun is out, the temperatures are rising and the layers of clothing are being shed.  So many of us are scrambling to figure out how to shed that winter weight fast! While there are no quick fixes, water can be a significant ingredient toward helping you drop some pounds. Here are some ways that water can contribute to the quest for a leaner version of yourself for the warmer months ahead.

Reduces Appetite: Before you decide to raid the kitchen pantry, grab a glass or two of water.  Many canstockphoto45942965times the sensation we perceive to be hunger is actually thirst and water may be all that’s needed to satiate you.  If it is actually hunger you’re feeling, you should still make it habit to have one or two glasses of water before meals and snacks.  This will produce greater feelings of fullness and therefore decrease your desire to consume excessive calories.

Eliminates Unnecessary Calorie Intake:  One of the most common contributors to weight gain comes not from the calories we eat, but rather those that we drink.  A twelve ounce can of soda has approximately 160 calories and although juice may have more nutritional value,  it is loaded with sugar and has just as many calories as soda! If you’re thinking about having a frozen alcoholic beverage, you may want to think twice.  A pina colada will cost you around 500 calories!  By making water your beverage of choice, you will be making one small change that can add up to a big savings in calories.

canstockphoto45550913Boosts Metabolism:  Every time you eat or drink anything, your body has to work to process what you’ve ingested.  This is called “diet-induced thermogenesis” and it has been documented in the The Journal of Clinical Endocrinology and Metabolism to increase metabolism by up to as much at 30% for up to 40 minutes after drinking 17 ounces of water.  Plain and simple, drink more water and you will burn more calories.

Yes, it’s true that water may be a helpful contributor  to achieving your weight loss goals, but the primary key to long term weight loss success is learning to modify your food intake.  This often requires additional support and education, which the nutritional experts at Medifast Weight Control Centers are well equipped to provide. Please call today to schedule a complimentary consultation where we can discuss your specific dietary needs and design a program that will help you lose your weight safely and learn to keep it off.

Medifast Weight Control Centers offers four Valleywide weight loss clinics to help you in your quest to transform your physique and health. Call today for a free consult! (602) 996-9669

Harness Social Media’s Power to Influence Your Weight

Social media has become a daily ritual in the lives of most people.  We use it to keep in touch, be inspiredimages, stay informed and more as we bounce around from Facebook, to Twitter, to Instagram and a medley of other popular apps. Our perpetual exposure to the messages delivered through social media can powerfully influence many areas of our lives, including our weight. Social media can either sabotage or support your weight loss goals. Here’s how:

Social Media Saboteurs

  1. Less time spent being active

Research has shown a correlation between increased social media time and decreased physical activity.  This makes sense since as most of us have a limited amount of free time, and if we chose to spend it sitting in front of Facebook we are choosing not to use it for something more active.

 

Try setting a daily limit for your social media time and perhaps even reward yourself with this time only after you’ve worked out.

 

  1. Normalizing weight gain

                  The  Framingham Heart Study found that when a person’s fbfriend became obese, there was a 57% chance that they too would become obese. Similarly, a study done at Harvard showed that obesity is “socially contagious” so if our friends and family are obese, we are more likely to become obese.  Scientists think that a person’s social network affects what they perceive as normal and acceptable.

 

If you see your social media contacts packing on the pounds, don’t be tempted to give up your hopes of losing weight and join the masses.

 

Social Media Supporters

 

  1. A source of inspiration

We can be sabotaged by the influence of our friends’ weight gain, but we can be equally inspired by their bikini clad, fit bodies.

 

Look for social media sites that provide inspirational and informative sources.  Search for support groups or motivational social media sites that you can follow or join. You can start by going to Medifast AZ on Facebook and liking the page so that you regularly receive helpful tips, inspiring words, recipes and more.             

 

  1. A place for accountability and sharing

Making a declaration of your decision to lose weight publicly on social fb thumbsmedia can help to create your own personal cheering squad. Posting regularly about both your progress and challenges will keep your motivation up, while holding you accountable to your social media audience.

 

Social media can be a powerful tool to help you achieve your weight loss goals, if used properly.  Harnessing that power along with a personalized weight loss program from Medifast Weight Control Centers will give you something to tweet about as you share your success on social media. Take the first step and call today to schedule your complimentary consultation.

Goal Setting to Achieve Your 2017 Weight Loss Resolution

canstockphoto6677160It’s 11:59pm on December 31st, 2016. Standing in a room full of friends with champagne glass in hand, you feel the buzz of excitement for the possibilities of the New Year ahead. The crowd begins to count down…10, 9, 8, 7, 6, 5, 4, 3, 2, 1…HAPPY NEW YEAR! You find yourself feeling elated and bursting with enthusiasm about everything you’re determined to accomplish in 2017. At the top of that list is the resolution that this will be the year to drop the weight you’ve vowed to lose every New Year for the last ten years.

Chances are that each preceding year’s resolution to lose weight began with equal enthusiasm and determination, but somehow dissolved into the frustration of another failed attempt. According to a study done by Statistic Brain Research Institute, weight loss was the most popular resolution for 2017. Yet, the same study shows that over half of the people who make resolutions break them after just one month! The good news is that 2017 can be the year to break that pattern of failure by changing how you set your goals.

  1. Find your why. Without a reason, a goal lacks the horsepower to persevere when challenges arise. Therefore, it’s essential that you examine the “why” behind your desire for losing weight. Identify how losing weight will ultimately impact your life and how you will feel, both physically and emotionally. Then remain focused on your “why” to power through the inevitable hurdles along the path to your goal.

 

  1. Make a commitment. Don’t just make a New Year’s resolution, make a commitment to yourself. As a person of integrity, you understand the importance of keeping your commitments so mentally frame your weight loss goal as you would any commitment you might make to family or career.canstockphoto7265961

 

  1. Make your goal SMART.
    1. Specific – Identify the ideal weight you intend to achieve.
    2. MeasurableDecide how many pounds you want to lose over a period of time.
    3. Assignable – Take ownership of being responsible for your weight loss.
    4. Realistic – Set a healthy and attainable goal. Small steps in the right direction are best for long term success.
    5. Time bound – Determine the date by which you intend to reach your goal weight.

 

  1. Reward yourself. Set smaller milestones on the way to your larger goal and specify the reward you will receive upon reaching each milestone.

 

  1. Be accountable. Studies have shown significantly higher success rates when one person is accountable to another for their goals. Find a reliable support system to report your successes and challenges to on a regular basis.

 

The caring professionals at Medifast Weight Control Centers can help you to set healthy, attainable goals and stick to them! Call today to schedule a complimentary consultation and make 2017 the year that you achieve your resolution to lose weight.

Make Your 2016 Memorial Day a Healthier One!

So often, when we think about Memorial Day, our first thought is of the traditional backyard BBQ chock full of high calorie food and drinks. Americans simply have a cultural association between festivity and food. The good news is that you can still enjoy the upcoming holiday, without having to compromise your quest for a bathing suit ready body this summer. Here’s how:Weight Loss Gilbert AZ

Rather than kicking your heels up by the pool, find ways to keep your body active and burn calories. Why not organize a friendly competition around an outdoor group sport, such as volleyball? This is a fun way to sneak in a workout while still being social.

If you’re attending a party, offer to help the host or hostess with preparation and then assist with the cleanup afterwards. Your graciousness is sure to be appreciated and you will be occupied so that you can sidestep the pitfall of mindlessly overeating.

Avoid the high fat, high calorie food and drinks that are often associated with Memorial Day celebrations. Consuming alcoholic beverages not only adds empty calories to your diet, but it also lowers your inhibitions, which can lead to unhealthy food choices. Before you think about partaking, think about the fact that just one margarita contains approximately 800 calories!!

The traditional American BBQ usually includes some sort of salad on the side, but just because it’s called a salad, don’t assume it’s good for you. Potato and pasta salads are almost always loaded canstockphoto5771099with creamy, high fat mayo or dressing. Finally, try to dodge the desserts, which usually include sugary, high fat cookies and cakes.

Choose healthy foods that nourish your body. If you’re concerned about not having any nutritious options available, than contribute some of your own healthy alternatives to the party. For the main course, chicken or fish are great high protein, low fat options. However, be cautioned that BBQ sauce can have a high sugar content, so instead opt for lemon juice and herb marinades. Rather than the heavy potato or pasta salad, your body will thank you for consuming a fresh vegetable salad with a light dressing. For dessert, create a colorful assortment of delicious, seasonal fruit.

By making a few adjustments, it’s very possible to enjoy your Memorial Day and still feel good about not having sabotaged your summer body goals. The professionals at Medifast Weight Control Centers can provide additional support to help you navigate Memorial Day and other challenges to your weight loss success. Call today for your complimentary consultation to learn more!  

Reasons why Spring is an Ideal Time to Lose Weight

Who doesn’t love spring? The weather is perfect, flowers are blooming, birds are singing and people are just more energized! Well now there’s one more big reason to be excited about the arrival of this beloved season. Spring can be the easiest time of year to stop daydreaming about your weight loss goals and start taking action! Here’s why:Weight Loss Scottsdale

 

  1. Warmer weather means more revealing clothing and what better motivation to get you going than knowing you won’t be able to hide any excess winter weight under jackets and sweaters.

 

  1. Fat burning vegetables are in season! The more green the leaf of a vegetable, the more power it has to reduce your insulin levels, which helps your body to burn fat. Spring is prime season for fat-burning vegetables such as artichokes, spinach, watercress and arugula.

 

  1. Hot weather may reduce your appetite. During the cold, winter months it is an innate biological response to eat more so that our bodies can produce more heat when they metabolize food. The warmer weather eliminates this need and therefore has been known to decrease the urge to overindulge.

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  1. More hours of sunshine help replenish your body’s vitamin D. According to a study by the Fred Hutchinson Cancer Research Center, increasing your vitamin D in conjunction with diet and exercise can promote more weight loss than diet and exercise in isolation.

 

  1. Bad weather mood swings won’t influence emotionally fueled eating. Let’s face it, being stuck inside can make us feel blue and that can lead to depression, boredom and overeating. Inversely, the beautiful spring weather fuels our energy and motivates us to get out of the house and the kitchen!

 

  1. The holidays are behind us. The long stretch of holidays between fall and winter can sabotage our efforts to lose weight. Spring is the perfect time to remain focused on your weight loss goals without those waistline-ruining holiday foods.

So there you have it! Spring has arrived and there is no better time to start shedding those unwanted pounds. With so many seasonal advantages in your favor, why not take advantage and make losing weight easier on yourself?

 

Pick up the phone and call one of the caring and knowledgeable professionals at Medifast Weight Control Centers today. We can support your weight loss goals, helping to make spring the season for a healthier, happier and more energized you!

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