Sometimes it’s easy to blame other people when things aren’t going your way. And the more you focus on why other people or situations make it hard for you to lose weight, the more powerless you feel. When it comes to weight management, success comes with realizing it’s up to you to solve your weight...
“Three weeks into the maintenance program, I received a promotion to a job that required two weeks of travel per month. With a new job, a new body, and new-found confidence, I was ready to hit the road. Despite my best intentions, after one month of travel I found myself gaining weight. When I got o...
Strength training is one of the four key components of fitness (the other three include endurance, balance, and flexibility).
The Benefits of Strength Training
As we age, we start to lose muscle mass and increase the percentage of fat in the body. Doing strength training exercises can enhance our ...
Plateaus and Problems In Weight Management
Everyone who attempts behavior change experiences a plateau at a time when progress seems to stall. You feel stuck. If your weight stays the same for several weeks regardless of your efforts, it’s important to recognize the plateau and take action to solve...
The average American consumes about 150 more calories each day compared to 20 years ago. That may not seem like a big difference, but over a year those extra calories can add up to extra weight. This increase in calories comes from larger portions and the supersizing of foods and beverages....
Grocers know that most purchasing decisions are made in the store. We are tempted by strategically- placed impulse-items and “specials” on the endcaps. These store strategies can make grocery shopping a challenge when you’re trying to manage your weight. Developing smart shopping skills can help you...
Planning meals is vital to keeping your food plan on track and building confidence in your weight management skills. It makes you less susceptible to inappropriate eating cues and can relieve the stress of having to make spontaneous, unplanned choices. Successful meal planning involves identifying m...
• Measure your heart rate at rest and during physical activity.
• Perform a simple walking test to measure improvement in your cardiovascular fitness.
• Measure your body circumferences.
Self-Assessments
Measuring progress is an important part of motivation. There’s nothing like success to help ...
Supportive relationships can help people cope with challenges and achieve their personal goals. You may be anxious to tell people you’re working on losing weight. But, by keeping quiet and not telling them what kind of support you want, they won’t know how they can help.
TIPS FOR GETTING GOOD SUPPO...
What does each of these situations have in common?
1. Sue has an argument with her best friend. She munches on brownies directly from the pan until her anxiety eases up.
2. Justin is behind on an important project at work and he’s having trouble concentrating. He heads to the break room to see wha...
Many people who have had challenges maintaining a healthy weight think of themselves as being “good” or “bad” depending on their food choices. A key goal of the OPTIFAST® Program is to help people identify eating styles that support a healthy weight but also allows for pleasure eating in moderation....
Long term weight management involves making changes not only in our dietary choices but also in the ways we expend energy. We all know we should move more, but structured exercise such as gym workouts are not the only way to get the physical activity we need. To understand how we can burn more energ...
We all know that physical activity and exercise are key components of weight loss, but is difficult to make it a part of your daily routine. Between work, family and outside obligations, where do you find the time?
The truth is, it’s not easy to find an extra 20 to 30 minutes in your day to exercis...
