Tag: weight loss tips

Your Guide to Meal Timing, Frequency and Ratios

Ready for fast and easy results that will motivate you to stay with it until goal? Healthy eating begins with balance. You want to balance your food intake, increase variety and also be conscious of when and how much you are eating to get amazing results on the scale. Balancing the food on your plate, eating all of the food on your Diet Center plan daily and eating your meals at great times will lead to optimal weight-loss results.

What you eat is important, however, how much and why you eat is essential to your weight-loss success. At Diet Center we want you to have both rapid weight loss and lasting results. Proper portions, meal timing, ratios, not skipping meals and eating frequently heals your metabolism and prepares your body to burn stored fat for fuel and achieve lasting weight-loss results. Here are some helpful guidelines for Meal Timing and Frequency on your Diet Center Program.

Eat 30-45 Minutes After Waking

After a long night’s sleep, your body will require nourishment for energy. Diet Center recommends eating breakfast within 30-45 minutes of waking to provide your body with energy and help to prevent overeating later in the day. Before eating breakfast drink 8 to 16 ounces of water to prepare your bodily systems for the day. We recommend our 24 Hour Thermogenics Water Enhancer to boost metabolism and provide great appetite suppression. Eat a hearty breakfast consisting of lean protein, a healthy fat and an unrefined carbohydrate to keep you fuller longer! Diet Center products can also provide a variety of choices for easy-to-prepare breakfasts.

Eat Frequently

To keep your body energized and your metabolism functioning optimally, we recommend you eat every 2-3 hours. When you delay eating or skip meals, your insulin levels spike, which can result in added insulin in your blood stream, cravings and eventually lead to weight gain. When insulin levels are in balance, your body won’t go into starvation mode and blood sugar levels stay balanced.

Eat 2/3 of Your Food Before Bed

To assist with cravings and control overeating, enjoy your breakfast, lunch and snacks within the first 9 hours of your day. Finish eating all of your food for the day within 2 hours of going to bed. We also recommend eating your starch and fruit servings early in the day to ensure your body will digest them properly throughout your day. Also be sure you are taking your Carb Blockers to assist with reducing cravings, decreasing hunger and increased fat burning.

Eat Everything on Your Plate

Contrary to many weight-loss myths, skipping meals or leaving food on your plate does not equate to healthy and consistent weight loss. You must eat to lose! Eat all the food allotted on your plan to experience fast and healthy weight-loss results. These foods are specifically designed to boost your metabolism and create thermogenesis—or the creation of heat—in the body. This process allows your body to burn fat for fuel and shed excess weight in a fast and healthy manner. Count nutrients and not calories. Nourish yourself and nourish your health.

Eat Proper Ratios

Obtaining the optimal ratio of food groups at every meal is essential for weight-loss success because you are allowing your body to balance blood sugar and weight-related hormones. Proper ratios will also spark thermogenesis in the body. Use a food scale when preparing meals in the home to “check” yourself. Under eating can cause your metabolism and fat burning factors to slow—so make sure you are getting enough!

Eat frequently, eat balanced portions and eat everything on your plate! These simple rules are essential to helping ensure you lose your weight and lose it all! Your Diet Center Counselor will be glad to help with meal planning and an eating schedule to maximize your personal metabolism and lifestyle needs. Let’s do it together!

How to Lose the Last 10 Pounds

This week let’s review what the last 10 pounds means for you, and what you can do to get “through” this often-tedious phase of weight loss. To be honest, everything you thought about losing weight from the past does NOT apply to lose the last 10 pounds – which is why it’s the hardest for most people—but it does not have to be!

Almost all weight loss plans focus on an outdated and inaccurate formula to eat fewer calories than you consume, but as you’ve learned from our blogs and from your Diet Center Counselors, this isn’t the case. Many things impact our body weight, and calories is about the least useful and least impactful of any. Nourishing our body with proper food groups and lifestyle modification is key. In fact, there are even new terms to describe weight gain. For example, stress-induced obesity is its own medical term — regardless of calorie intakes, the weight comes from the physiological response to stress.

Yes, you read that correctly – for some people, the stress response is such that their weight-related hormones determine their body weight, NOT their caloric intake.

In order to lose the last 10 pounds, it’s important to focus on the things that stall weight regain: proper meal timing, balanced meals, increased activity, managing stress levels, targeted supplementation and appropriate sleep. These things have the biggest impact on the things that cause plateaus and regains: hormone balance, body toxicity, cellular inflammation, gut health and immune function. Here is a “to-do checklist” below to lose the last 10 pounds.

We encourage you to take a step back and look at a few things honestly and objectively, using a food journal to be certain:

  • Do you have breakfast every day (with protein, fruit or veggies) within 45 minutes of getting out of bed? This is important as it helps to kick-start the metabolism for the day, and resets your internal clock for a new day.
  • Do you ensure that you never skip a meal? For weight loss, it’s crucial that you eat your lunch within 3-5 hours after breakfast, and your dinner within 3-5 hours of lunch. This helps to keep your metabolism working, and helps to ensure that your body is receiving all of the nutrition it needs to function at full capacity! Eating every 2-3 hours is key in both weight loss and weight maintenance, so eat often!
  • By following the above, you ensure that you are adhering to the golden rule: eating 2/3 of all your food within the first nine hours of your waking day. This balances your weight-related hormones, reduces cellular inflammation, improves detox, and will help you with that uber-stubborn last 10 pounds.
  • How many DIFFERENT fruits and veggies do actually eat in a week? Shoot for at least five different fruits and five different veggies each week when in the last 10 pounds. Make it a rainbow of different colors to nourish your body and receive tons of benefits.
  • Are you at all physically active? We don’t necessarily mean exercise—we mean simple movement. TRY and move for 30 minutes without stopping! Walking is a great form of movement, and if you need something more intense try walking faster, especially outside! Rock out to your favorite jams to energize your day and tone the new body you have worked hard for.
  • Analyze your stress level. Everyone says “I have stress,” but almost NOBODY does anything about it. You can reduce the cortical response of stress, which is what holds onto and creates belly fat, by breathing deeply and intentionally in a quiet space for 10 minutes a day, by walking, by reducing your recreational TV or computer screen time to less than seven hours a week, and by eating your work meal AWAY from your desk. Ask your Diet Center Counselor about both the Herbal II Formula and the PM Patch. Both have special ingredients to assist with stress management as it boosts your fat burning power!
  • What time do you fall asleep? Notice we didn’t ask how much you sleep. This is one of the killers for losing the last 10 pounds, along with more than seven hours a week of recreational screen time. WHEN you go to sleep is what determines how your hormone cycles will flow (or not flow). If you are serious about optimizing the weight-related and stress-related hormones, then you should ideally be asleep by 10 p.m. Falling asleep later than that produces increasing deterioration in these cycles for every half hour you delay falling asleep. Again, the Diet Center PM Patch can assist with a restful night.
  • Use supplements to your advantage. There are basically two styles of supplements that Diet Center provides): The first includes the Diet Center Nutritional Supplement (Gold Protein, Dairy Bars, and Snacks) family, which promotes compliance to the plan and quickens behavior modification. The second includes the nutraceuticals, like Vitamins, Minerals, Fat Burners, and Enhancers that are “repair supplements” which promote and support the body during weight loss. These repair supplements most often work synergistically with all the above points to move people through the last 10 pounds more easily.

In closing, we can reveal that coming very soon, we will be introducing some enhancements specifically designed and formulated for assisting you all through the last 10 pounds and more consistent losses. Until then, you can feel confident that the tips and strategies above will make this phase dramatically easier and faster the more of them that you incorporate into your Diet Center daily routine.

When Less is More: 10 Tips for Portion Control

When it comes to losing weight and living a healthier life, most of us know that what we eat is important. However, sometimes we forget that how much food we eat is just as critical. Identifying a healthy portion can be tricky and takes practice. Portion control doesn’t necessarily mean you’ll be eating tiny serving sizes of everything. Consult your Diet Center plan guidelines for proper portion sizes and follow your meal ratio guidelines to create balanced meal plates.

Here are some helpful tips for practicing healthy portion control in your everyday life.

Measure and Weigh

Since eyeballing portion sizes such as a cup of cereal or 4 to 5 ounces of cooked meat can be tricky, it is important to begin portioning out your meals by weighing and measuring. Use a measuring cup for loose items and liquids and purchase a scale to weigh meats and poultry. You can even portion out items like cereal, rice, snacks, etc. in Ziploc bags to have healthy serving sizes ready to grab and go.

Learn Comparisons

Did you know that the equivalent of 4 ounces of meat is the size of your palm? After you’ve become an expert at measuring your portions, you will learn to associate easy visual techniques to control your servings without using a scale or measuring cup! Double check yourself to make sure you are getting enough to keep you in fat burning mode.

Downsize the Dishware

Many of the plates we use for meals are large and do not promote proper meal ratios. Restock your cabinets with smaller dishware or eat on plates normally reserved for “appetizers. Place your fork down between bites and enjoy chewing your food. Serve salads before dinner in larger bowls and encourage friends and family to get their fill!

Fraction Your Plate

A simple rule for portioning your meal plate is this: divide it in half and fill one-half with vegetables and the other with equal parts lean protein and an unrefined starch.

Drink Water

Drinking eight ounces of water before each meal will help you to not overindulge. Plus, many symptoms of dehydration pose as hunger and drinking more water before and with meals may work to eliminate those false hunger pangs as well. An added benefit, water helps to flush the fat and toxins you are breaking down rapidly on your Diet Center program.

Remove Serving Bowls from the Table

Removing serving plates and bowls from the table will help regulate portion sizes. However portion control isn’t all about eating less—it goes hand in hand with eating healthfully—so don’t move that salad bowl just yet! Allow family or friends to continue filling up on fresh vegetables instead of starches or protein.

Keep a Food Diary

A food diary will keep you accountable to your Diet Center rapid results plan. With everything in writing, you know exactly how much you’ve consumed or how much you plan to consume throughout the day.

Snack Throughout the Day

When you arrive at the dinner table famished, you are much more likely to overeat. Enjoy healthy snacks throughout the day with an emphasis on protein, vegetables and unrefined starches. Diet Center encourages clients to keep a few protein-packed snacks on hand at all times to keep full and satisfied all day long. The Cheddar Bites with Salsa is amazing!

Turn Off Distractions

Turn off the television, computer, tablet and phone during meal time. Sit down and enjoy your meal without distractions. This will promote mindful eating, which allows you to feel more satisfied with every bite.

Simple changes can ensure you and your loved ones are eating healthy portions, even on the go! By practicing healthy meal portions and ratios, you will become aware of how much you are eating each day and promote healthy weight loss and long-term wellness.

 

It’s all about rapid weight loss with lasting results at Diet Center. Commit to these tips to create change you will feel great about.

7 Reasons to Drink More Water

It’s no secret that water is essential to life and maintaining good health, however, you may not realize that the benefits of water go far beyond just keeping you hydrated. As an important component of your Diet Center Program, we recommend drinking 64+ ounces of water each day for optimal weight loss results. You are breaking down body fat so rapidly on the Program that water helps to release what you are releasing—so you see inch loss and feel smaller faster. Here are some of the additional benefits of staying hydrated and that consuming adequate water provide.

Promotes Kidney Function 

Your kidneys are constantly filtering waste from the body (especially in weight loss mode). When the kidneys are able to do their job properly, these waste products are eliminated in your urine, which keeps the blood relatively free of these harmful wastes. Sufficient water intake aids in this process!

Crushes Fatigue

Studies have shown that water can also help fight fatigue. One of the most common symptoms of dehydration is tiredness. Track your water intake to ensure you are drinking 64+ ounces throughout the day and fight fatigue before it starts.

Assists Digestion 

Drinking enough water increases the amount of fluid in your colon, improving the digestive process. If you experience digestion issues, drinking an adequate amount of water may improve your condition.

Prevents Sickness

Water flushes bacteria and toxins from the body and staying hydrated helps to prevent the onset of colds and other illnesses.

Boosts Brain Power

Studies have discovered a link between water and memory, suggesting that drinking enough water may significantly improve cognitive function.

Keeps Skin Bright

Sufficient water intake is important for hydrating your skin resulting in a healthier complexion and skin tone. When you are chronically dehydrated, your skin may feel dry and look dull. Water helps brighten the look of your skin and also may reduce acne flare-ups by flushing out bacteria.

Controls Appetite

Studies prove that dehydration often masks itself as hunger.  Sufficient water consumption helps to curb overeating by suppressing false hunger pangs. Consuming water throughout the day allows your body to signal true hunger. Keep your water bottle handy, feed your thirst and stay hydrated!

Tips to Help

If you need assistance with getting more water in, try adding fruit infusions to add flavor to your water. Lemon, lime, orange, cucumber and strawberries can be a great addition. Diet Center’s Water Enhancer helps to burn fat and suppress appetite. You can also use herbal tea and sparkling water (unsweetened) to count towards hydration.

Our Favorite Tips to Keep Motivation High

When starting a weight-loss journey, you may have the best intentions to stay committed to your health. But sometimes, everyday life gets in the way leaving you feeling tired and unmotivated. While these feelings are natural, they can post a detriment to your weight loss if you let them win.

But have no fear! Your Diet Center Counselors have compiled some of our favorite tips and tricks to keep you moving, motivated and on your way to a healthier lifestyle.

Chart Your Progress

Take a picture and measure your waist, hips, bust, etc. before beginning your regimen. Hop on the scale weekly to see how much you’ve lost and record your new weight. By keeping tabs on your progress, you are more likely to have the motivation to stick with it when you see how far you’ve come. Be sure to take another picture at the end of your journey and set the photos side by side.

Reward Yourself (Without Food)

While it may be customary for you reward milestones at work and your personal life with a dinner out or a large slice of celebratory cake, these things can get in the way of your weight loss. Rewarding yourself with food can stall your results. Instead, find other ways to pat yourself on the back. Try a new body scrub in a warm bubble bath, get a deep-tissue massage or treat yourself to a pedicure!

Start a “Why” Jar

If you’re ever feeling especially discouraged with your weight-loss results, it can be tempting to just give up and return to old habits. But don’t let one day get you down. Instead, prepare for these moments of weakness with affirmations of your own self worth and reasons for beginning your weight-loss journey. Write down things you want to change, things you love about yourself and your motivations, then fold them and place in a jar. On tough days, pick one out and read it to yourself for an extra boost of confidence and motivation!

Exercise

While it may seem daunting to start an exercise routine, being active goes hand in hand with a healthy diet. Take small steps to move around more during your day, whether it’s taking the stairs at work or taking 20-minute breaks to walk around the neighborhood before or after meals.

Get Connected

Studies show that having a weight-loss pal or a group of friends to keep you accountable may increase your results. The competition factor involved in group weight-loss endeavors may help you put some fun into the journey and boost the effort you put into achieving your goals. Have a text buddy or Diet Buddy at Diet Center to help rock your results.

Plan a Post Weight-Loss Outfit

Maybe you have a favorite pair of “skinny jeans” you’ve kept for years or have been eyeing a cocktail dress on a mannequin in a boutique window. Planning an outfit to debut once you’ve hit your healthy goal weight will give you just one extra thing to look forward to!

Enlist Your Canine Friend

To kick start your exercise routine, try enlisting the help of your dog. Dogs make great walking and running partners and, in the process, you will also be giving your pet some much-needed exercise and attention!

Make a Monetary Commitment

Studies show that investing your hard-earned dollars in weight loss can actually help you stay motivated. If you enroll in an exercise package or a weight-loss program that may have an expiration date, chances are you will be more committed to utilizing the healthy investment you’ve already made.

Be Your Own Model

While it may be tempting to cut out magazine images very thin models, fight the urge to pin up any unrealistic body images. Instead, find a photo of yourself at your healthiest weight and use that as your inspiration for something to work toward.

Surround Yourself with Good Temptations

Instead of a candy jar, put out a fruit bowl. Stock your refrigerator with colorful, healthy food options and store them in clear containers within reach for everyone in the family. Learn to appreciate and crave the color and delicious flavor of healthier options.

By practicing self-control, positive affirmation and keeping yourself accountable, you will find you have more motivation to continue on your weight-loss journey.

How Your Food Choices Affect Your Happiness

We’re all familiar with that common movie scene depicting a character in crisis, having experienced a breakup, embarrassing moment or career setback, wearing sweatpants, watching a movie and soothing their sorrows with a bowl of ice cream. While not always the case, the idea is that ice cream (or whatever your snack of choice) will provide comfort and pleasure in a time of need. The cliché is correct in recognizing the link between our emotions and the food we choose to eat. But as with most clichés, the relationship might be a little more complicated than that.

It’s Complicated

There is plenty of evidence that shows long-term, poor eating habits can lead to obesity and sometimes even depression. But what about those short-term fixes and cravings? Can your mood and overall happiness affect your daily food choices? Or do your daily food choices affect your mood? The short answer is “yes.”

Creating Patterns

In the short term, there is such thing as mood-boosting foods, meaning our ice cream cliché is technically accurate. Ice cream contains sugar, which may momentarily give you an energy boost and raise levels of the pleasing neurotransmitter, dopamine. But relying on foods like ice cream or high-fat, high-sugar choices to achieve short-term sources of pleasure can cause further cravings and create a pattern of overeating down the road.

Mood Foods

The good news is there are many foods that offer the mood-boosting benefits of sweet treats without the chemical rollercoaster ride that can produce long-term bad habits. Start with unrefined starches and good sources of protein including shellfish, eggs, oats or sweet potatoes. Each contains tryptophan, another feel-good neurotransmitter that is capable of making a direct connection with your brain. Add some fruits and vegetables, and your brain will be operating at full capacity.

Here are some of our favorite healthy mood-boosting foods:

  • citrus fruits
  • nuts and seeds
  • celery
  • salmon
  • eggs
  • kale
  • herbal tea

Diet Center’s Herbal II Formula is designed to help relieve stress and help you detoxify while feeling great. See your Diet Center Counselor for more information.

Finding Balance

The guiding principle in creating and sustaining happiness through your choices in food is balance. Eating meals full of fiber, protein and healthy fats will prevent chemical crashes and promote a lifestyle of consistency and confidence. While sweets and unhealthy carbs can momentarily cure your emotional ills, the physical toll they take on your body can soon influence your psychological well-being.

It’s a classic “chicken or the egg” question and a relationship dependent on several factors. Each person has a different experience based on family history and the unique circumstances in which they live, so it’s important to assess your relationship with food and understand your motivations and habits. Once you’ve identified those habits, you can adjust and start eating foods that truly make you—and your body—happy.

Setting Successful Weight Loss Goals

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!

Healthy Holidays the Diet Center Way

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

  1. 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!
  2. 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.
  3. 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!
  4. 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.
  5. 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.

5 Tips for Healthy Holiday Success| Weight Loss Tips

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.

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