Fast Clinical Weight Loss

11/07/2025

Want a tip or hack regarding staying on track with your weight loss program? When a new patient starts in our weight loss clinic they get a manual. In this manual is a daily tracking sheet. They can also use an online tracking app that lets them follow their calorie count, water intake, activity, and some other important item with their progress. I find that those who track regularly have much greater weight loss than those who don't. Even when they have reached their goal weight, those who track the data continue to keep the weight off and those who don't regain. Tracking our progress and our weight parameters is a critical factor in determining our long term as well as our short term success. When we tell people to track to write down this info, they all nod yes, but the truth is that very few actually do it. If the data is just swirling around in your head, it's lost in all the other meaningless data coming in at all times. Write or log the data where it's accessible. The Hack is to Track. Don't just say "OK". Do it!

11/06/2025

Do you struggle with eating high calorie foods close to bedtime? This is a common problem and can add pounds to your body and inches to your waistline. Use the 3 Hour Rule. Avoid eating within 3 hours of bedtime. Most late night snacks are high calorie foods. This night time eating is generally emotionally driven. Creating a 3 Hour boundary on this late night eating will help regulate insulin levels, digestion, and improve sleep. These factors are all important for weight control.

11/05/2025

Habits are sustainable patterns created in our brain. In many instances we feel a craving for a particular food or sense that it's time to eat something when it's really just a pattern that's been established in our mind. Eating while watching TV. Getting the bucket of popcorn at the movies. Eating a hotdog and a beer at the ballgame. Having cake and ice cream at the birthday celebration. There is nothing wrong with these rituals, but they add calories to our diet when many times we aren't even hungry. We develop these patterns over years and they are difficult to undo. Learning to tame them and be in charge of our mind is one of the greatest assets when it comes to weight control. First, realize we have these patterns and work to get control of them before eating. There is nothing wrong with eating something on a special occasion like having Grandma's homemade noodles for Thanksgiving. Just understand that in those instances, you are satisfying a pattern rather than true hunger. Think about it and think thinner.

11/04/2025

Everyone's looking for the one thing that will eliminate their weight issue once and for all. They want a pill, a supplement, a shot, a device, or an app. These can be amazing tools, but will not cure the problem. A lifetime habit that has the best chance of preventing weight gain is movement. Movement is medicine. It cleans our body of inflammation. It elevates metabolism. It burns fat and reduces blood sugar. It produces feel good and calming chemicals in our brain. It strengthens bones. It improves circulation. It reduces depressive moods and calms anxiety. I could go on and on about it's benefits. It's free for everyone. Think about what physical activity you're capable of doing. Get with your doctor for advice on what exercises are appropriate for you. Then get started with something simple and enjoyable. Grow your activity from there. Life will be better and longer with this regular habit. Movement is the medicine of life.

11/03/2025

A great way to improve your eating habits is to focus on the plate. We want to get away from filling our plate, using a large plate, and putting foods that contribute to weight gain on the plate. Here's how to do it. Design the plate of food. Build your plate of food with this formula: Half of the plate should be veggies, a quarter of the plate lean protein, and a quarter of the plate whole grains. This will fill you up and satisfy your hunger and it's simple. Remember also that the more colorful the plate the healthier it tends to be. If you struggle with plate size and portions, they make plates that are segmented this way and even labeled. Every little bit can help.

10/31/2025

Happy Halloween!
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Spice up your fright, it's trick or treat night!
Have your fun and never forget we're here to get you right back on track and feeling right.

Happy Halloween from the "Spice Girls"

10/31/2025

Healthy eating isn't an all or none proposition. We don't have to eliminate everything we like to lose weight or get healthier with our diet. Consider the 80/20 rule of eating. Eat 80% of your food using nutrient dense meals. These are Vegetables, Fruits, and lean meats or plant based sources of protein. Some specific nutrient dense foods are Kale, Spinach, Broccoli, and Seaweed. Some Seafood nutrient dense foods are Salmon, Sardines, and Mackerel. In the animal area are Liver, Eggs, and Shellfish. Plant-based powerhouses include Lentils and black beans, pumpkin seeds, and nuts. For fruits look to Blueberries and other berrries and sweet potatoes. A couple of flavorful additions are garlic and dark chocolate high in cocoa content. Then you can have the 20% from foods you like better or some treats. This balance can keep you sane and satisfied. It's not perfect, but neither are we.

10/30/2025

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Fast Clinical Weight Loss and Body Renew

10/30/2025

Whether you're attempting to lose weight or get healthier or both, the underlying magic to achievement with these endeavors is consistency. How do you get consistent? You must build a routine. We are all creatures of habit. When we develop a routine, it becomes ingrained in what we do day after day. You may have noticed when you break a routine, it's sometimes difficult to start it up again. For health a routine must be built around the fundamentals. A routine with diet. This may include adding some protein, reducing some carbs, and paying attention to which fats you eat. It will involve a routine with activity. Getting in the habit of doing physical exercise at whatever level is appropriate for you is required for health, fitness, and longevity. Routinely getting a checkup and review with your doctor or health provider is important. To know where you are going you must know where you're at. This checkup can give you a baseline and some health goals to achieve. Any metabolic disorders or hormone imbalances can be addressed which will make your body respond in a positive fashion to your healthy routine. Finally, a mental routine is needed. That will be different for us all. Maybe morning meditation can be instituted. Reading 20 minutes in a positive book to start the day or end it. Working to avoid gossip, swearing, or wasted screen time can be implemented. Having some good and uplifting internal dialogue with yourself throughout the day and focusing being grateful for what you do have in your life instead of what you don't. You get to decide your routine. You get to design your life. You get to be healthy when you do the work.

10/30/2025

Happy Halloween, and happy with your goals

10/29/2025

We often step on the scale and it doesn't seem to show the number that corresponds with our efforts. Why is this and how should we think about the scales? Our body weight is fluctuating hour to hour and day to day. The total body weight depends on many factors. These factors include fluid intake, salt or sodium intake, timing of our waste elimination such as urination and bowel movements, exercise quantity and quality, and consistency of calorie intake or restriction. We may stick to our lower calorie diet and still see the scales go up on a particular day. When attempting to lose weight, use the scales for trending and not day to day readings. There are other ways to follow our diet progress. Body measurements, how our clothes fit, body fat percentage, and our energy and mood. These are valuable data points as we work to reduce weight and improve our fitness and health.

10/28/2025

Have you ever said, "I need to get more physical activity, but I sit at a desk all day"? Certainly, that makes it tough. You have a busy schedule and are sedentary most of the time. You can still get some movement in your day. Try some desk exercises. This will work some muscles, pump some blood and lymph, and burn a few more calories. Try some seated leg lifts. Sit up, straighten your legs under the desk and raise the as high as you can. Do this 10 times if you can, less if you can't. Work up the number over time and do this several times a day. Do some arm pulses where you tighten the muscles of your arms. Maybe have some 2 pounds weights in or under the desk to do some arm activity. Again start slow and work up from there. Next, do some posture resets. Go from a relaxed or slumping position to a tightened, upright postural position. Again, do these 10 times. After you've completed your emails, or finished a project, or are on a short break. It will help you body, your mind, and most likely make your office efficiency go up. When you make this a daily habit, you most likely will find that you want to squeeze in some more activity before or after work. Get desk fit.