Weight Loss Articles & Tips

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weighLESSness - Physician Supervised Medical Weight Loss
11000 N Scottsdale Rd. #295
Scottsdale, AZ 85260
(480) 757-1111
Your lunchtime habits can make or break your weight loss plans. Fast food burgers and fries often contain more calories than you need for the entire day, but there are many simple options that will satisfy your hunger without putting on extra pounds. Your midday meal can be delicious and nutritious without requiring a lot of money or time. Start with these ideas for using your lunch hour to help you slim down.

Bringing Your Lunch:
1. Prepare the night before. If you spend most mornings rushing around to get everyone ready for school and work, give yourself a head start. Look for recipes you can make before you go to bed, like putting your smoothie ingredients in a blender jar in the refrigerator so you can just hit a button in the morning.

Everyone knows they need to exercise, but most of us haven't been able to turn exercise into a regular habit. Maybe you want to build some muscle. Or perhaps you'd like to lose some fat. Either way, you want to feel better, be healthier, and be more proud of your body.

Maybe you joined a gym or found a friend that would walk or play tennis with you on a regular basis. But driving to the gym became too much of a hassle, or your friend bailed on you. Eventually, most of us just quit. read more...

When you're rushing through a busy day, your diet may be the last thing on your mind. Maybe you grab a doughnut during a morning meeting, buy lunch from a vending machine, and pick up a bucket of fried chicken for dinner because you're too tired to cook.

If you think you don't have time for meal planning, think again! Figuring out what you're going to eat in advance can actually make it more convenient to eat healthy. Plus, you'll probably spend less on groceries and dining out.

Put your diet back on track. Take a look at these tips for taking control of meal planning. read more...

You may have heard the expression that your body is a temple. Obviously, you only get one body in a lifetime, so it's a wise goal would be to cherish the body you've been given. One way to do this is to maintain a healthy weight.

Fitness experts suggest limiting the calories you consume daily in order to maintain a healthy weight. That's why it makes sense to burn as many calories as possible throughout your day. If you can't consistently make it to the gym, check out these easy ways to burn calories. Get your physician's okay to exercise before beginning any fitness program or dietary changes. read more...

How would you like to return from your next vacation with something more exciting than sunburn and cheap t-shirts? If you use your time off to shed a few pounds, you'll really have cause to celebrate. See how these simple changes can help you start slimming down.

Eating to Lose Weight on Vacation

1. Bring snacks. Airports and highway rest stops are full of greasy burgers and junk food. Take along your own treats like fruit, nuts, and yogurt. read more...

Is your workout a pain? There are many things involved in your exercise sessions - besides the exercises themselves - that can cause issues that contribute to unpleasant workouts. And when your workouts are uncomfortable, it's harder to motivate yourself to exercise.

You'll be pleased to discover some simple changes that can make a big difference! Adjusting elements such as your sneakers or clothes can make exercise a less challenging experience.

Try these unusual tips to make your workouts easier: read more...

Old man summer is up to his old tricks again and throwing everything he's got at you to keep you from your morning jog! This is definitely the time of year when your body resists getting out of bed the most. And it's certainly the time when outdoor exercise appears on the bottom of your "To Do" list.

But who ever said you would have to venture out into the Arizona heat to get your fitness fix?

Getting a fully satisfying workout is possible even when you're stuck indoors. All it takes is a little creativity and drive to keep up with your fitness regimen. read more...

Fad diets often have big promises of quick results. You've probably tried, or at least heard of, many of them. However, there's more to these diets than you may first realize. Many of these fads are risky and can damage your health. They can destroy your body if you aren't careful.

Needless to say, nutritionists despise them!

Learn the truth about some of these fad diets: read more...

If you're juggling a full load of family and career responsibilities, it can be difficult to devote much time or thought to your diet. These are simple and effective changes you can make to the foods you eat and the way you dine that will soon have you looking and feeling your best.

Change The Foods You Eat

1. Enjoy more vegetables and fruits. Get most of your calories from plant-based foods. Aim for at least six servings per day. Fill up half your plate at every meal with fresh produce. read more...

A recent study found that less than 10% of Americans are eating enough vegetables. According to the Centers for Disease Control and Prevention, less than 14% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.

If you're going to beat the odds, you may need to rewire your brain so you crave Brussel sprouts more than bacon. Each time you choose healthier foods, you're strengthening your desire for them. Take a look at these suggestions for changing the way you think and eat. read more...

Fitness experts see a variety of body image issues in their classes and gyms every day. They have important lessons about how people perceive their own bodies and the bodies of others.

The way you view your body is important for overall health and fitness.

Use these strategies to develop a positive body image and gain the advantage of stronger mental and physical health: read more...

It's easy to get motivated to start a weight loss plan at the beginning of spring. Many people, motivated by the beautiful weather and excitement that spring brings, resolve to get in shape over spring. With spring comes a new beginning and new enthusiasm.

After a while, however, it can be difficult to maintain the same high level of motivation you need to keep going. When the motivation of an upcoming vacation or looking your best in a swimsuit is no longer in front of you, you can easily get discouraged and fall back into old habits.

Instead of giving up, choose success.

You can have the lean, flat stomach you've always wanted! Make these nutrition, exercise, and posture tips part of your daily life and you'll blast away your belly fat.

Eating for a Flat Stomach:

1. Maintain a healthy body weight. If you're already above your ideal weight, you'll need to burn more calories than you consume to lose those excess pounds. It's great to tone your stomach muscles, but they'll remain hidden until you shed any fat that covers them. read more...

When it comes to weight loss, we often focus on diet and exercise and forget about the value of social support. Experts report that teaming up with others helps you enjoy the process and lose weight faster. See how a weight loss buddy can help you take off excess pounds and live a healthier life.

Benefits of Having a Weight Loss Buddy

1. Share moral support. A weight loss buddy shows you that you're not alone. You provide each other with companionship, encouragement, and empathy. read more...

It can be frustrating when you know what you want to do, or even should do, but you can't get yourself to do it. Exercising regularly is something we all know that we should do, but few of us seem to be able to build that habit.

If you can create an exercise habit, you'll never have to motivate yourself to exercise again!

Try these tips to make exercise a habit:

Having an exercise buddy can make it easier to stick to your exercise routine. A partner may be just what you need to stay motivated, have fun, and reach your fitness goals. Below are some points to consider for selecting the right exercise buddy so you can work together effectively.

Selecting Your Exercise Buddy:

1. Find a partner among your family and friends. You may need to look no further than your own family and friends to find a partner. The advantages are that you're already familiar with each other and enjoy each other's company. read more...

If you think chocolate is the temptation most likely to lure you off your diet, think again. British researchers recently identified 3 top dieting pitfalls, and candy bars did not make the list.

Alcohol, friends, and keeping late hours were the most potent trio of diet destroyers. That's according to a group of volunteers who used their cell phones to monitor their cravings for a week. They reported being enticed about a dozen times and giving in on about half of those occasions.

Learn from their experience. Use this 3 part guide to help you stay on track with your weight loss plans. read more...

If you've tried to lose weight and failed, you're probably thinking that it's a mighty difficult task to accomplish. Do you feel like you've tried every diet out there and nothing works?

Don't give up! Achieving your weight loss goals might be easier than you think!

Small Changes = Big Results

As you've no doubt noticed, weight loss isn't a quick fix. You can't go on a two-week diet, lose the weight, and then think that the weight will stay off for good. Even if you're really good about following a diet at first, you'll more than likely gain the weight back. read more...

You know that you need protein to have a healthy diet and body. However, there are some myths about protein that can confuse you and lead you down the wrong path. Not everything you hear about protein is true.

Protein is an essential nutrient for your entire body.

Beware of falling for these protein myths:

1. Myth 1: Protein magically builds muscle. One common myth revolves around eating protein such as peanut butter, meat, or other foods and magically getting big or strong muscles. read more...

Are you tired of the same fruit and nut snacks every day? The good news is there's a whole world of healthy snacks that you likely never heard about. All it takes to spice things up in your diet is a little know-how!

Why You Need Snacking Variety

Not only is it more interesting to eat a large variety of foods, but also it's important to have diversity in your diet because it eliminates the chance of cheating and eating unhealthy foods. read more...

How many fads and crazy diets have you tried? Even though deep in your heart you know this isn't the proper way to get rid of any extra weight, do you still hope that this one is the miracle you've been hoping for?

It's time to get out of the infomercial-driven market and realize that the real miracle diet is in natural methods of weight loss using nature's own miracle foods.

By incorporating natural foods and strategies, you'll be able to lose the weight you've been hanging onto for good. read more...

How can you eat in moderation while you're surrounded by temptations such as candy, potato chips, and pastries?

Fortunately, it's possible to lessen the temptation and find a way to eat moderately!

These tips will help you stay healthy and on track with your diet by learning to eat in moderation:

1. Understand the meaning of moderation. What does moderation mean for your body and diet? read more...

How would you like to burn more calories without spending more time at the gym? You don't need any magic formula to break through a weight-loss plateau or slim down faster. A few simple changes can make your workouts more efficient.

Burning more calories is a matter of what kind of exercises you do and how you do them. Read these tips before your next workout.

Burning More Calories by Changing What You Do

1. Run it off. Running deserves its reputation for keeping you lean. The average adult burns almost 9 calories a minute at a moderate pace. Pumping your arms or carrying weight will raise those figures even more. read more...

While losing excess weight is good for your health, taking off those pounds can be stressful. You check the bathroom scale each morning wondering why the numbers don't drop down faster. You go to parties thinking about what you'll be able to eat instead of looking forward to seeing your friends.

The pressure can come from external sources too. Your doctor may be telling you that you need to lose weight to help manage medical conditions. You may compare yourself to images you see in the media and feel like your body comes up short.

You can reach your weight loss goals with fewer distractions and less discomfort! read more...

Have you heard about carb cycling to lose weight? Carb cycling is the latest fad for weight loss. It's a popular diet among body builders and some fitness experts. However, this diet is not a perfect fit for everyone.

Before you jump on this trend, consider the details:

1. What is carb cycling? Carb cycling forces you to alternate between low and high carbohydrate days during each week. Although there are several variations, some of the most popular ones are to eat low carbs five days a week and high carbs two days a week. read more...

What you do after you return home from the gym matters just as much as what you did before you left. That's because the post-workout recovery period is the time when your body builds up lean muscle mass. If you shortchange yourself, you could wind up gaining weight and lowering your performance level.

Ensure your workouts deliver the results you want. Follow this checklist for what to do after you exercise to encourage maximum rest and restoration. read more...

What do fitness gurus eat, and what do they recommend for others?

Fitness gurus have mastered snacking before and after exercise. Just like everyone else, they face cravings throughout the day.

Try their tips the next time you have a long day at the gym or at work:

1. Eggs. Hardboiled eggs are one of the best snacking options. They're inexpensive and easy to make ahead of time. They're also filling, so they can satisfy cravings and give you energy. read more...

There are many reasons why you tend to gain weight in the winter, but there's only one result. You wind up greeting the spring heavier than you were the year before.

In fact, the average adult gains 5 to 7 pounds between December and February, according to researchers at Johns Hopkins University. When you think about how that adds up from year to year, you can see why you may be in for a shock when you start shedding your bulky coats and sweaters in March. read more...

Walking offers many health benefits, including easy opportunities for weight loss. In fact, walking is one of the few activities where you can double your impact because you can use it as formal exercise, as well as incorporating more steps into your daily routine.

Although you've probably been walking since you were a child, there may also be some new techniques you can pick up that will help you burn even more calories. Take a look at these ideas for walking your way to a slimmer you. read more...

Working out at home has a lot of advantages compared to visiting a gym. You cut down on driving, you skip the long lines, and you control the playlist. Plus, regardless of the weather, you can remain warm and dry.

Maybe the only thing that would make staying home even more rewarding would be making your exercise sessions extra effective.

Try these suggestions for creating and using a home gym that will help you to become slimmer and fitter in less time. read more...

Looking cute in a bathing suit isn't the only reason to be concerned about belly fat. Packing on excess pounds around your middle raises your risk of high blood pressure, heart disease, diabetes, and certain cancers. That's especially true when your spare tire comes along with visceral fat that surrounds your heart and other organs.

However, you can reduce this unhealthy fat with simple lifestyle changes. Learn how to eat and exercise for a flatter stomach and longer life. read more...

Carbs are an important part of the human metabolic process. They are stored in our liver and muscle cells in the form of glycogen. Their role is to serve as a quick source of energy for our body.

Once our body gets depleted of glycogen, the liver starts producing organic compounds called ketones. These compounds are formed when our body burns fat for fuel, and that is how the high-in-fat keto diet contributes to effective weight loss.

Besides enabling our liver to convert fat into ketones, leading to a lean figure, the keto diet has many other physical and mental health benefits. read more...

You know you need to slim down, but for one reason or another you'd rather not spend a lot of hours at the gym. Maybe you find it difficult to carve out time to drive there or there's usually a long line for your favorite machines. Maybe you feel self-conscious because you think your stomach is too big or your muscles are too small.

You can drop pounds without having to buy a gym membership.

Try these strategies for lifestyle changes you can make on your own to reach your weight loss goals. read more...

Rather than trying to lose a large amount of weight, you'll have better results if you attack your weight challenge 10 pounds at a time. This is a manageable and believable goal, and you'll only need to make a couple of small changes to achieve it.

Then you can set another goal to lose another 10 pounds. Just keep going until you've reached your weight goal.

Do the minimal amount to lose 10 pounds in a reasonable amount of time. The fewer changes you make, the easier the changes will be to maintain. The fewer changes you make, the more changes you can make in the future. If you use every trick and tactic right out of the gate, you'll run out of tools to use in the future. read more...

We're all looking for ways to lose weight and build a little muscle. It's good for your health and it looks great. However, many of us are not doing the most important things to achieve these goals.

One of the most important things you can do to lose weight and build muscle is to boost your metabolism - especially in the morning.

The Issue

Far too many of us go straight for coffee in the morning, perhaps eat some toast or cereal, and go on with our day. There's nothing wrong with a routine, but if your routine is limiting your metabolism, then you're not moving closer towards your goals to get in shape. read more...

We all want to look great and feel a sense of vitality each day, but how many of us are doing what we need to be doing in order to feel great? One of the first steps to feeling better is to create a healthy and strong physique.

Weight loss is one of the greatest challenges many of us face. Whether you're just getting started or you've been on the journey for a while but hit a plateau, weight loss is always tricky.

Things like age, gender, and metabolism come into play and can alter the likelihood of success. However, there are some very fundamental ways to lose weight faster. read more...

Why does the scale move so slowly when you're trying to lose weight? If you've hit a plateau or you just want the motivation that comes with seeing significant results each week, there are ways to accelerate your weight loss.

Shape up faster without wasting money on products that make deceptive claims or give you caffeine jitters. Try these safe and natural methods for slimming down.

Changing the Way You Eat:

1. Limit sweets. Sugary foods are often high in calories and they trigger cravings that make you want more. Satisfy your sweet tooth with something more nourishing like fruit or yogurt with cinnamon. read more...

Cheese may be healthier than you think. Evidence keeps growing about the nutritional benefits of cheese, and there are ways to enjoy it that are less fattening than a double cheeseburger.

If you've been cutting back on cheese because you're trying to lose weight and protect your health, it may be time to go back to eating the foods you love. Take a look at the latest news about cheese and how to make it part of a balanced diet.

Health Benefits of Cheese:

1. Protect your heart. While cheese is a major source of saturated fat and sodium, it may actually be good for your heart because of the way its molecules work together. Calcium appears to keep some harmful fatty acids from breaking down. read more...

Love handles sound cute, but most adults who have them want to get rid of them. They're the stubborn excess fat that gathers on the sides of your waist and hips. If you try to cover them up, they can spill over the top of your pants and give you a muffin top.

That extra weight is an issue for both men and women.

When you try to slim down, you're likely to find that your love handles will be the last place to budge. On the one hand, it's a victory to see your cheekbones and shed the deeper abdominal fat that's been linked to heart conditions and diabetes. On the other hand, you still want a trimmer waist.

With enough patience and effort, you can say goodbye to your love handles. Try these ideas for changing the way you eat and work out. read more...

If you work out, you've probably heard about rest and recovery. You may also be wondering what's the difference between the two and how can you use the concept to make your workouts more effective.

The major difference is the level of activity. Rest days are just what they sound like. You might lie around on your couch watching movies or just avoid doing anything strenuous. Active rest, or active recovery, days mean you engage in exercise, but it's significantly less intense than your usual workouts.

Both passive and active rest days are important for your wellbeing. read more...

Maybe you find it easy to stick to your diet when you're at home, but parties and eating out throw you off track. Suddenly, you're surrounded by temptations. You want to have fun with your family and friends instead of thinking about counting calories and measuring portions.

You can make healthy choices while enjoying a social life. However, you'll have a difficult time keeping weight off unless you're able to keep your goals in sight when you're out in public.

Try these ideas to help you turn your family and friends into allies and prepare for many of the most common challenging situations. read more...

Take a moment to think back to the last time you tried to diet. Did you start off by drastically limiting your intake of food, or maybe by reducing your intake of carbs or fats?

Far too many people who decide to lose weight immediately start to make drastic changes to their diet and lifestyle without thinking about the best possible, most well-researched methods for weight loss.

For your best results, your weight loss process needs to be safe, effective, and even fun and engaging to commit to. read more...

Perhaps you were gung-ho when you started your gym membership, but now you're feeling a little stale. As you become bored with exercising, you start slacking off and skipping sessions. To get back on track, make things more interesting.

Refresh your motivation by changing the way you work out. Experimenting with new places and methods is a foolproof formula for making fitness more fun.

Change How You Work Out:

1. Try different activities. The most obvious answer is to mix up your routine. Swim laps or take a spin class instead of going for your usual run. Trade in your free weights for kettlebells or ask an instructor how to use an unfamiliar machine. read more...

Overeating can have many causes, but they all produce the same result. You gain weight and feel like you're out of control.

While you may be blaming yourself for lacking willpower or not trying hard enough, there could be something else at work. The real reasons why you eat more than you intend may surprise you, and many of them are relatively easy to fix.

There are many common lifestyle habits that tend to undermine a healthy diet. Take a look at this list to find out which things you'll want to do differently. read more...

There is an age-old saying that the fat you eat is the fat you wear. With the rise of new ketogenic diets where fat is the main nutrient, many people are starting to question if fat really is the answer.

When it comes to weight loss or fat loss, the most simple and effective way to ensure success is to moderate your caloric spread and maintain a consistent deficit. With that said, that answer is not really why we're here - we want to know if consuming more fat will make you fat.

Let's break this down and look at the details. read more...

A low carb diet can help you lose weight and enjoy other potential health benefits. Many studies suggest that cutting back on carbs may contribute to stabilizing your blood sugar and reducing your risk for diabetes and certain heart conditions.

However, there can be pitfalls. For example, your body needs time to adapt to your new diet, and you may miss some of your favorite foods.

If you're thinking about consuming fewer carbs, read this. You'll learn whether a low carb diet can keep you healthy and satisfied.

Losing Weight on a Low Carb Diet

One of the biggest issues in today's fitness industry is the state of mind. Everyone is after a physique like a Greek God, and everyone has forgotten about the true purpose of the human body: functionality.

When you look at an Olympic athlete, they look great - some would say amazing. But their goal isn't to look great. They're crafting their body from the perspective of human performance, and the physique comes with it.

If you've been struggling to meet the rigorous demands of your workout program and diet, it could be time to make a sustainable change towards a program that is progressive in nature and goal-oriented. read more...

One of the hardest aspects of any fitness program is ensuring that you're constantly making progress. You may go from week to week losing weight, but how can you be sure that you're growing stronger and improving your cardiovascular health?

This progress tracker has you covered!

If you can check off all of these boxes each day, you can have faith that you're making progress towards your goals. read more...

For years nutritionists recommended eating a diverse diet, but it turns out that advice may be outdated. A recent study by the American Heart Association found that a varied diet can actually increase the risk of obesity, heart disease, and diabetes.

Before the twentieth century, it made sense to try to eat a lot of different foods because malnutrition was widespread. Today, many adults are consuming too much food, including both healthy and unhealthy choices

If you're looking for simple strategies for healthier eating, consider switching to a less diverse diet. Learn more about the benefits and how to get started. read more...

You're going along sticking to your diet when suddenly you hit a bump in the road. Maybe you skip breakfast and wind up eating a double bacon cheeseburger for lunch because you're so hungry. Maybe you enjoy healthy dinners, but you snack on potato chips afterwards because your stomach is rumbling.

Managing your weight is easier when you can control your appetite. Even if you're a healthy size now, your body will slow down as you grow older. That means you're liable to gain excess pounds just by eating the same amount as usual.

Remember that hunger starts in your brain and so does the solution. read more...

Brought to you by:

weighLESSness - Physician Supervised Medical Weight Loss
11000 N Scottsdale Rd. #295
Scottsdale, AZ 85260
(480) 757-1111