Did you know that fiber fights fat? Daily meal plans high in fiber not only help you lose weight faster, but have an array of health benefits. Dietary fiber is different from other food components such as fats, proteins, and carbs that your body breaks down and absorbs. This is because the human body can’t digest fiber; instead, it passes fairly intact through your stomach, small intestine, colon and then out of your body.
Why is fiber important? It flushes toxins from the body and provides numerous other health benefits as well:
Aids in weight loss. Fiber serves as an appetite suppressant. It also tends to be less calorie-dense, providing fewer calories for the same volume of food. We are breaking down fat rapidly on the Diet Center program. Fiber provides a catalyst to remove what we break down.
Enhances bowel function and health. Fiber decreases constipation and lowers the risk of hemorrhoids, diverticulitis and irritable bowel syndrome.
Normalizes blood sugar levels. Fiber slows the absorption of sugar. This helps improve blood sugar levels and, consequently, helps manage diabetes.
Improves cholesterol levels. Fiber may help to lower LDL or “bad” cholesterol as well as total cholesterol, therefore reducing the risk of heart disease.
Supports the immune system. Fiber supports good bacteria, or intestinal flora, and speeds the elimination of wastes and toxins from the body.
The average American consumes a mere 5 to 10 grams of fiber per day, while the American Dietetic Association recommends between 25 and 35 grams. On the Diet Center program, we ensure that clients are consuming a minimum of 25 grams per day. Fruits, vegetables, whole grains, meal replacement products and fun-flavored fiber drinks all contribute to your daily fiber intake, while on the program.
Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk for numerous diseases, while at the same time helping you lose weight! Fiber fights fat!
We are ringing in 2018 with results. You’ve planned to look and feel your best, and now it’s time to get started. The first step of your weight-loss journey is to determine your goals. Setting smart, specific goals for yourself will motivate you to reach them. Before you begin, write down your goals so that you can reference them frequently throughout your program phases to track your progress.
Your goals will change as you begin to lose weight so it is important to always be challenging yourself with new goals weekly and monthly. Your Diet Center Counselor is here to support you during your entire journey and help you achieve your goals. Take advantage of their advice and support. SMART Goal Strategy
A helpful tool for setting goals is to use the SMART goal strategy. This strategy will set you up to successful accomplish your goals, both large and small. Each of your goals should meet the following criteria: Specific: Each goal should be specific. For example, losing weight is not specific, however, losing 35 pounds in 15 weeks is specific. Measurable: If you can measure a goal you are better equipped to determine whether or not you have achieved it. You can also set milestones with measurable goals. Attainable: An attainable goal is one that you have enough time and resources to achieve. Realistic: All goals should be realistic. Setting unrealistic goals may result in disappointment or cause you to give up. Timely: Goals must have starting points, ending points and fixed durations. Studies have shown keeping track of your progress will help you evaluate and stay motivated. Set One Specific Goal
“Vague goals produce vague results.” There is no place in your life for vague goals. Your subconscious mind will fulfill whatever it focuses on and if your goals are ambiguous or incomplete, then you will achieve results that are also ambiguous or incomplete. You want to make your goal as detailed as possible in order to achieve the specific results that you desire. A specific goal is one that is clearly defined in such a way that anyone could come by and understand what you intend to accomplish. Your goal should contain a detailed description of what you want to accomplish, when you want to accomplish it by, and the action(s) you will take to accomplish it.
To set a specific goal, you must answer the six “W”questions:
» Who: Who is involved?
» What: What do I want to accomplish?
» Where: Identify a location.
» When: Establish a timeframe.
» Which: Identify requirements and constraints.
» Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be: “Get in shape.” But a specific goal would say: “Join a health club and workout 3 days per week.” Set Long and Short-Term Goals
Creating both long and short-term goals allows you to prepare for a change, rather than a quick-fix solution to your overweight condition. Short-term goals will help you evaluate and celebrate your results along the way, while long-term goals will establish solutions to help you change behaviors and lead a healthy life. Get Organized
Now that you have established your goals, it’s time to plan. Create a timeline of your journey and keep that in a place where you will see it every day. Track your progress weekly using a notebook and record your food, water, nutritional supplement and activity on your Journal daily. Stay Accountable
Staying motivated 100 percent isn’t always easy. Enlist the support and assistance of friends, family and your Diet Center Counselor. This is your journey and it’s important that you create a positive support system to achieve your goals. Your Advisor is there to help motivate you to achieve your goals, offer solutions and keep you accountable during challenging situations. Reward Yourself
Reward yourself for each milestone you reach. Also remember to pat yourself on the back for small victories as well; declining dessert or getting 20 minutes of exercise in 3 times a week. Taking time to celebrate your success with non-food-related rewards is your building block for long-term success. Review After Every Victory
The moment you achieve a goal is a triumphant feeling! Celebrate and assess your past goals and, from there, create new goals following the SMART method. If your goal was to lose 50 pounds by a certain date and you achieved that, celebrate the win and set a new goal. Your new goals could be anything from trying a new sport for 30 minutes a day to joining a gym for a month to merely working to maintaining your new goal weight in the future.
It’s a new year, a new you and we look forward to celebrating winning results with you!
When people say the word “detox,” they often think master cleanse, juice diet or some form of fasting. What you may not know is that there are 5 foods to detox your body in the New Year—no fasting required!
Every day we eliminate or neutralize toxins through our colon, liver, lungs, skin and kidneys. However, with the volume of toxins we are exposed to through pollution, animal products and processed foods, our organs are working overtime and can’t always do the job 100%.
What you should do is incorporate foods that have detoxifying properties to speed the natural detox process along! Here are 5 foods to detox your body that are easy to incorporate into your Diet Center plan that support your body’s natural cleansing system. Don’t feel like you have to eat all of them at once—even just incorporating one of these 5 foods to detox your body adds real benefits you can see. 1. Cauliflower
Full of antioxidants, this cruciferous vegetable aids your body’s natural detoxification system and reduces inflammation. Roast with a little olive oil and garlic for a tasty treat! There are many other Diet Center recipes that incorporate this powerful vegetable as well, including Cauliflower Soup and Cauliflower “Smashed” Potatoes. 2. Broccoli
This vitamin-packed green machine helps neutralize and eliminate toxins. A perfect addition to your favorite Gold Protein Chicken Soup! Check out the recipe for Fat Burning Spicy Broccoli and Chicken Chowder. 3. Herbal II Formula
Our Herbal II nutraceutical detox supplement helps to: break through stubborn plateaus, improve metabolic rate, balance stress to energize and enhance weight loss! The perfect companion to your healthy new you, Herbal II is a health powerhouse! Ask your Diet Center Counselor for details. 4. Grapefruit
A good source of fiber, grapefruit helps lower cholesterol and aids digestion. If it’s too sour try a sprinkle of stevia on half a grapefruit for a sweet and tangy snack. 5. Cucumber
When you need to flush out toxins, reach for a cucumber! Ninety-five percent water and packed with nutrients, cucumbers sliced with Morton Lite Salt is a detox delight.
Your challenge next week is to try to add just one of these into your meals. Come back and tell us what you ate and how it made you feel!
Some people like to use holiday parties as a good excuse to be lenient with their weight loss plan, but between “friends-giving” and the countless holiday parties, those off-plan days can really start to add up! When you’re faced with a beautiful spread of holiday treats, ask yourself if that food item will help you achieve your long term health goals, or if it will only satisfy you in the moment.
Before heading out to your holiday festivities this year, make a promise to yourself that you WILL stick to your meal plan and you WON’T let the next few hours keep you from achieving your goals!
Healthy Holiday Tips
Get Active – Even though the weather is getting cooler, there are many fun ways to get active through the holidays. Go sledding at a local park or make a giant snowman in your front yard, and try taking the stairs instead of the escalator while you’re out finishing holiday shopping!
Ditch the Alcohol – The calories on alcoholic beverages add up quickly, and the way alcohol interacts with your body actually slows the metabolism of food, causing unnecessary weight gain.
Plan Ahead – Planning is one of the key components to successful weight loss AND a healthy holiday season. If you know that the dessert buffet is going to be a challenge for you to avoid, bring along your favorite sweet Diet Center snack!
Drink Plenty of Water – Make sure that you are drinking plenty of water, as dehydration can often be confused for hunger! Water also helps the body support a natural detox, and reduces excess bloating.
Try New Recipes – Even if you’re trying to lose or maintain your weight loss, your holiday meals can (and should!) taste delicious. Using real food, and a little preparation, you can serve and enjoy a tasty holiday feast without feeling guilty about it the next day! Your Diet Center Counselor can load you up with all kinds of tasty treats you can make at home. Give one of our holiday recipes a try, and let us know how YOU plan to have a deliciously on-plan holiday by sharing tips and recipes on our Facebook page.
The holiday season presents a host of challenges to those who are trying to stick to a healthy eating plan. It can feel like food and drinks are at every turn, and it may be tough to say “no” again and again.
Plus, the added stress that seem to coincide with the holidays can make stress eating much more tempting, and cravings much more difficult to overcome.
The day is finally here! Diet Center’s One Day Sale. It’s our lowest price of the year to get started and it is the Monday after Thanksgiving. This is our lowest prices of the year on all weight loss programs and all your favorite Diet Center products. Now, our programs are even easier with our new AM/PM Weight Control Patch. We always love this event, because we can help so many new clients WIN at losing. The event will be going on at all 7 Midsouth Diet Center locations for 12 hours only– 8AM to 8PM and this offer will not be repeated, so Monday is the day to do it. Start your weight loss program now or in the new year, but don’t miss Diet Center’s lowest prices of the year. Diet Center is FLEX Card (FSA) and Health Spending Account (HSA) approved, so use your employer benefit to help you get started. See you Monday, November 27th at Diet Center’s One Day Sale and drop 20 your first month. Ready, Set, GOAL!
Hi DC SUPERSTARS! It’s Jason and we are partying hard for Diet Center’s 43rd Birthday! You are the purpose of this celebration, as we would not be here without our fabulous clients and team members. All of us at Diet Center have one mission–and that is to bring more and more people to wellness everyday. Thank you for allowing us the opportunity to do what we love and make a huge difference.
Hi Diet Center SUPERSTARS! It’s Jason and I am so glad you are here. We have so many new clients getting started for summer and I want to personally welcome you to the program. At Diet Center, we get results. You came here for change and I want to give you some strategies to help you rock your results!
Surf’s up! A tidal wave of health and happiness is on the way with Diet Center’s Beach Party Open House. Save 50% on all Diet Center weight loss programs on Monday, June 19th. This is the perfect opportunity for you to set your summer weight loss goals and achieve them. Our award winning staff is ready to motivate you, hold you accountable and check “losing weight” off your to-do list with fast and easy plans. You can lose up to 20 pounds your first month–for real results you can see–FAST!
Hi guys, its Jason with Diet Center. Summer is here! What are your summer weight loss goals? Lots of clients are getting started on their Diet Center program right now to get ready for pool fun, weddings, and catching up with friends and family at reunions. Some clients want to feel better or improve a medical condition. No matter what the reason, summer is an awesome time to be on a weight loss journey. The longer days provide more daylight to exercise and be active. Although exercise is not required on the Diet Center program, many clients enjoy the visual toning they get as they slim down on their program.
*WE ARE PROUD TO SHOWCASE STORIES OF OUR ACTUAL CLIENTS. THOSE FEATURED FOLLOWED THE DIET CENTER PROGRAM AND WERE COMMITTED TO THEIR OWN SUCCESS. INDIVIDUAL RESULTS MAY VARY. AVAILABLE AT PARTICIPATING LOCATIONS. VOID WHERE PROHIBITED.