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Welcome to our Weight Management Center!
Weight management can be a lifelong struggle for
many people. It impacts not just health and longevity but self esteem.
The issue of weight loss hits very close to home for me. Many members
of my family struggle with being overweight daily. Although I can't
step into their shoes and make them do what I think would help, I can
provide support in all the ways I know how. I would like to share that
support with you. I do not want this page to strictly be a listing of
herbal products for weight loss, though I will include some. I hope
to develop it into a support center that you will want to return to.
If I can change one life, I've made a difference in many lives. Thanks
for visiting and I wish you the best of luck.
No Quick Fixes
I hipe I'm not telling you anything you didn't know
but, there are no quick fix diets, prescription drugs or nutritional
supplements that are going to work for EVERY person. A great many
on the market won't work for ANY person. Unfortunately, the real
key is calories in, calories out. If you eat more than you burn,
you will not lose weight even if you eat nothing but vegetables
and lean meats. You can, however, increase your metabolism and
improve the efficiency that your body burns fat versus muscle
depending on what foods you eat. Diet supplements can be beneficial
to help get you started or to help get you past a plateau but
they should always be looked at as a short term solution
Discover the source
of your struggle
Many people struggle with weight loss because they
don't know why they have difficulty losing weight in the first
place. This survey will give you an idea of were to start.
Transform your Health,
Transform your Shape Survey
Now you will want to determine where to go with
these results. Learn more
about your results.
For more information about how to Transform your
Health, Transform your Shape consider ordering the book and/or
Management Tips and Tidbits
If you have any recipes, tips
or Tidbits you would like to see published, feel free to email
Right Quick Tip
Daily Weight Management Tip
Program Worksheet- Use this worksheet
to to plan and record your cardiovascular endurance program and
keep you on track to weight loss.
Body Fat Loss Tracking Sheet-Use this sheet
to track the loss of body fat as you work through your fitness
plan. You may want to invest in the Omron
Body Fat Analyzer to assist with this. While these are not
100% accurate (no method is), it will give you a good day to day
Inches Lost Tracking Sheet-Use this sheet
to track the inches lost as a result of your fitness plan.
will need Acrobat Reader for the previous Tracking Sheets. Use this
link to download if you don't already have it.
Eating Right Quick
- Glycemic Index - Low glycemic-index foods,
ratings based on blood sugar reactions, are better for weight
loss than low-fat foods, which are based on calories.
- Low Carb
Craze - While the low carb diets may have been effective
in the past, it may have had more to do with the calorie restriction
than with the lack of carbohydrates. If that turns out to be
the case, the recent onslaught of low carbohydrate foods (that
are still high in calories) will show a reverse in the trend.
The real key to weight loss is simply to eat less calories than
& Weight Loss - The addition of calcium carbonate
supplementation results in greater weight loss when on a weight-reduction
regimen, with a higher volume of fat loss (especially from the
trunk region), plus less lean tissue loss.
- Diet Dilema's
- With all the current hype about low carb diets why shouldn't
we all assume they are the best thing since sliced bread? Well,
the truth is, whether a diet is low carb-high protein, low protein-high
carb, in the "zone" or anything else what makes a
diet successful in the short term is calorie restriction and
nothing more. While these diets all claim you can eat as much
as you want, few people actually do. Most don't realize they
are limiting their calorie consumption but, when you have less
variety to choose from, you eat less and less often. Remember,
there are a a handful of key issues that cause
weight gain aside from overeating. These issues must be addressed
if we, as a society, are to win the battle of the bulge.
- Meal Replacements,
watch out for hidden health dangers - Often our busy
schedules require that we replace one or more meals with a meal
replacement bar or shake. When considering the numberous options
out there for this, you should be aware of some of the hidden
dangers of these products. The use of Splenda or aspertame
as sweetners may contribute to health concerns rather than helping
to curb carbs. Check out these articles to learn more, 12
Questions You Need to Have Answered Before You Eat Splenda
and Aspartame: What You Don’t
Know Can Hurt You. Although hard to find, there are meal
replacement products that contain neither Splenda nor aspartame,
such as Nutri-burn from Nature's
- Be sure
to include at least three nutraceuticals or functional foods
These could be barley leaf powder or other green dehydrated
sprouts, chlorella, brewer's yeast, soluble rice bran, flaxseed
(freshly ground), acidophilus or a high probiotic yogurt, mushrooms
(must be organic), fertile eggs, garlic, or organic walnuts
in the shell.
- New Years
Resolutions - Are
you going to set any this year? Are you tired of not achieving
your resolution? This year, make it simple. Instead of setting
a new year resolution, set a new month resolution.
Decide you want to eat right for just one month, not a whole
year, just one month. Setting little goals and achieving them
helps to encourage setting larger goals and meeting those larger
-This is the time of the year where most of us go on that ever
famous See Food Diet (you know, if you see food, you eat it).
However, with a little willpower and a bit of knowledge we can
defeat the holiday binge. Here are just a few tips. 1. Eat before
going out. Pick something healthy and filling like apples and
peanutbutter. 2. Take a very small portion of your favorite
things and then savor every bite. Just don't deprive yourself.
3. Look in the mirror when you come home and congratulate yourself
on a healthy evening out.
ahead - Most of us don't always have time to prepare
a healthy meal after working all day, coming home to the children's
activities and housework. A great reader tip was to take one
day out of the week (or two if you have a big enough freezer)
and prepare several meals at once. One day means one clean up
and one trip to the store. Prepare several meals in advance
and freeze or refriderate them for use during the week. Then
just reheat. Healthy cooking done easy!
- Breakfast is the most important meal of the day. Skip this
meal and your weight loss goals will be doomed for the day.
Studies have even shown that eating a bowl of cereal for breakfast
can be more detrimental than not eating at all if that cereal
does not provide a basic level of fiber and protein. Eating
a good breakfast that is within the optimum zone (40% carbohydrates,
30% protein and 30% fat) will give your metabolism the energy
boost that it will need to help you lose weight and maintain
a healthy energy level all day long.
- Stevia is an herb that is 100 times sweeter than sugar with
no calories. Stevia also helps with dieting because it has a
0 glycemic index. What this means is that stevia will not give
your blood sugar levels a huge jump and dip which causes more
cravings. You only need to use a small amount of stevia as it
goes a long way.
have recipes or tips you would like to share, please email firstname.lastname@example.org.
Your recipes may be included in our newsletter and this section
of our website.
- Throw away the scale! - Waist circumference,
rather than overall weight, is a more accurate indicator of
an increased risk of diabetes or heart disease. (Men with waists
of more than 40 inches and women with measurements of more than
35 inches are at high risk of these diseases.)
- Core Muscles
- The core muscles are those located in your midsection. These
muscles help to support your entire frame. While strength training
of the arms and legs is crucial to lasting health benefits,
don't neglect those core muscles in your abs and lower to mid
up the Routine - It has been shown that exercising
in 20 minute increments 2 to 3 times a day is just as effective
as exercising for 40 to 60 minutes all at once. Break up your
work out if you don't have much time or get bored easily.
- The 30 Minute
Craze - There is a movement in the exercise community
that encourages a 30 minute exercise routine 3 times a week
particularly for females. This is such a large movement that
fitness centers are opening their doors in strip malls across
the country just for this purpose. But is it effective? The
answer? That depends. For women (and men) that are classified
as obese or higher, the 30 minute exercise routine can be very
beneficial. For these individuals, it's exercise just thinking
about exercise so this type of a routine can introduce them
back to fitness in a slow and gentle manner. If you have been
in an exercise routine for at least 3 months or are 30lbs or
less overweight, then this type of a program will do very little
to help with weight loss.
- Spring has
Sprung - Ok,
maybe not quite. After all the ground hog did say we would have
6 more weeks of winter. Let's get a head start anyway. One of
the most enjoyable things about spring is the changing of the
weather. Start thinking about more outdoor activities that will
help contribute in a fun way to your exercise routine. Some
suggestions may be to start a veggie garden, discover new neighborhoods
on your bike, walk to the bus and then ride to work, take up
- The best
way to stick to daily exercising is to get a buddy involved
with you. (Walking
is easy and cheap, and you already know how to do it. GET A
FRIEND TO WALK WITH YOU!)
- Too Cold
out to Excercise? -
Do you live in a town large enough to have an indoor mall? Often
times, these malls will allow walking or jogging inside the
mall before actual store hours begin. This way you can excercise
in warmth while enjoying an activity that others are doing at
the same time.
- Make it
a Family Affair - Excercise doesn't have to be boring
or lonely. With more and more children in our country approaching
the obesity levels, it only makes sense that we include them
in our exercise activities. Take walks after dinner, ride bikes
on the weekends, play ball even if you aren't any good at it.
You and your family will appreciate both the exercise and the
- How many times have you skipped a work out because you were
too tired? If you are like most of us, several. How do you tell
yourself to get up and exercise when you just don't have the
energy to even do what HAS to be done? Schedule 10 minutes a
day. No matter how tired you are, do some sort of movement.
Each day you do this, you will find yourself getting more and
more energy. Exercise creates the energy that will allow us
to get more done.
- A great way to practice balance is to place one foot on the
other ankle while brushing your teeth. The next time you brush,
switch legs. Balance helps to build muscles in your core as
well as improve overall fitness levels.
- Daily stretching, and especially stretching before
and after a workout, can help to prevent most sports related
injuries. Aim to stretch 5 minutes before and after workouts
and 15 minutes when not working out.
Causes Weight Gain?
- Improper pH balancing
- Over or Underactive Thyroid (may
not be significant enough to show up on medical tests.)
- Food Allergies
- Kidney, Liver or Heart Disease
- Essential Fatty Acid deficiency
- Blood Sugar Imbalance
- Prescription Drugs
It is important to discover the cause of your
weight problems in order to be successful in your weight loss.