Top Anti-Aging Treatments in 2022

The human skin typically begins the aging process after a person surpasses their teenage years. This process is normally called intrinsic aging and is mostly determined by a person’s genes. Intrinsic aging starts to show when wrinkles and lines appear on your face.

The desire to look younger is popular among many people to boost self-esteem. According to Statista, it is estimated that the global anti-aging market in 2020 was worth about $58.5 billion. Other factors that drive people to want to appear younger are wanting to feel and look healthier. Fortunately, there are much suitable anti-aging medicine and treatment you can opt for to enhance facial muscles or a sagged face. Here are some of the best treatments for anti-aging procedures.

Laser Resurfacing

This procedure involves a nonsurgical method for anti-aging where light energy is incorporated and is used in the repairing and regeneration of skin cells. It is also called laser peel or laser vaporization. When you go for laser resurfacing, sharp and concentrated light rays get positioned over the area where you have damaged skin. The rays remove damaged skin layer by layer, making sure to cover the entire area. The entire process is safe, but that is if you have it done by an approved and qualified dermatologist. Laser resurfacing offers many benefits. With its ability to boost new skin cell formation through collagen promotion, it improves blood circulation, gives you ageless-looking skin, and improves your body’s immunity.

Dermal Fillers

As you advance in age, your skin starts to lose its hyaluronic acid, collagen, and elasticity. This is one of the major factors that contribute to how wrinkles form around your eyes, mouth, and jawline. To cure this, dermal filler is recommended as it is an effective collagen treatment. Soft tissue fillers are injected into the skin during a dermal filler procedure. These fillers are used to enhance your facial features by filling in wrinkles and also providing volume. Dermal fillers are beneficial because they enhance the volume, shape, and structure of your wrinkled skin.

If you are looking for anti-aging treatment, reach out to us today to schedule a consultation with one of our skincare specialists!


Tips for Staying Fit After Your Medical Weight Loss

Weight loss is a significant goal for a lot of people. According to the CDC, about 49.1% of adults tried to lose weight within the last 12 months. One of the most important things you need to do after losing weight is to remember to stay fit. It’s easy to regain weight even after losing it. Here are some tips to help you stay fit after successfully completing your medical weight loss clinic program.

Rely on Your Support Network

After you have completed your weight loss program created by a medical weight loss clinic, you need to stay connected to your sources of support. The same people who helped you during your weight loss journey will be critical in helping you to maintain the weight loss. They understand and respect the magnitude of your accomplishment, and they will help you get back on track if you start adopting bad habits. This means you need to communicate with your support network and give them permission to guide you if need be.

Continue to Exercise

The best way to stay fit after you complete your weight loss program is to keep exercising. You can get a recommended routine from your medical weight loss clinic and stick with it. The more active you are, the more chances your weight will stay off. It’s generally recommended to exercise for about half an hour each day.

Watch Your Diet

Diet and weight go hand in hand. This is why you need to watch your diet if you want to stay fit. You should generally stick to healthy foods and snacks. If you get hungry, you shouldn’t eat high-calorie snacks. Instead, stick to things like fruit, vegetables, and whole wheat options. If you are looking for a more detailed meal plan, you can ask that your weight loss clinic prepare one for you. Since they understand your causes for weight gain, they will be in the best position to create a custom meal plan for you. That way, you won’t end up where you started again.

These are some of the ways you can maintain your weight post medical weight loss clinic treatment. It’s important to lose weight, but it’s even more important to maintain your weight afterward. If you have questions about diet and weight loss, contact us today for more information. We offer meal replacements, nutritional supplements, superfoods, and more!


How Does Hypothyroidism Affect Your Weight?

Hypothyroidism is not an uncommon condition, but we don’t know as much about it as we probably should. The condition is rooted in an underactive thyroid known as “hypo” (less) versus hyper (overly) active. In this case, the thyroid is not producing enough thyroid hormones, which can ultimately cause health issues. While there are many problems that can occur due to hypothyroidism, maybe some of them have to do with how your body processes nutrients and food in general. Your thyroid is meant to keep your body on track. Think of it in relation to your biological clock. Without a consistently active thyroid, you may experience an effect on your weight.

How Can Hypothyroidism Affect My Weight?

It’s been estimated that about half of all people with hypothyroidism will experience a weight gain of some kind due to the condition. While it’s typical to gain anywhere from five to 10 pounds, you can gain significantly more, especially if you’re a woman. Typically, the weight gain is not linked to increased fat gain, but rather salt and water retention. In some cases, however, the weight gained is legitimate fat gain, which can be more difficult to manage.

Usually, hypothyroidism patients that gain more than 20 pounds do not gain that weight solely because of their hypothyroidism. However, hypothyroidism can be linked to the problem, and natural hypothyroidism treatments may still be helpful for them.

Why Does Hypothyroidism Affect My Weight?

The reason why hypothyroidism can affect your weight is not certain. But generally, your thyroid is connected to your appetite and metabolism. If your thyroid is less active, you will have less energy and find it more difficult to work out. Often, those with hypothyroidism report feeling more tired in general, no matter what they’re doing. You’ll burn less fat energy, even when you’re resting.

How Can I Naturally Treat Hypothyroidism?

There are fortunately natural hypothyroidism treatments available. For one thing, you should consider creating a regimented diet and exercise program, which you may want to create in conjunction with a dietitian. You also may want to consider experimenting with probiotics, iodine, and maybe even acupuncture in some cases.

When considering natural hypothyroidism treatments, you should consult with your doctor. It’s important to know that you’re treating your hypothyroidism correctly. However, with the right combination of traditional treatments and natural treatments, you can effectively manage hypothyroidism.


How to Tackle Thanksgiving Day in a Healthy Way!

Get Ready for the Holiday Season:  How to Tackle Thanksgiving Day in a Healthy Way!

Thanksgiving can be a dangerous day for those watching their weight and working on eating healthier.  Temptations of gooey pecan pie and dense sweet potatoes topped with crackly marshmallows make it seem impossible to be disciplined.  But eating healthy on Thanksgiving doesn’t mean you must forgo all your favorite foods!

Football players aren’t the only ones who should have a game plan for Thanksgiving. Being prepared is the key component for success on the field and at the dining room table.  Thanksgiving dinner can range from 1,500-6,000 calories, with the average person eating about 3,000 calories. Average weight gain during the four-week holiday season is one to five pounds. That may not seem like much until you consider that most people don’t drop the weight after the holidays end, and the pounds add up.  Here are a few simple tips to leave you feeling thankful instead of “Thanksgiving full” this year.

  • Get creative. There’s no need to remove your favorite traditional dishes from the menu just because they aren’t the best for you. Instead, create healthier versions of holiday classics that can still be enjoyed. Swap out an ingredient for a healthier alternative (like whole-wheat stuffing) or revamp a classic (think cauliflower mashed potatoes).
  • Eat other meals as usual. Eating fewer calories for the Thanksgiving meal may seem like a good idea, but it tends to backfire. When we’re hungry, it’s easy for even the most disciplined diner to lose control. Add in the intoxicating aromas of favorite meals, and a disaster is right around the corner. Improve self-control by eating a meal or small snack beforehand.
  • Hydrate. Our bodies often confuse hunger and thirst, so drinking enough fluids is essential. Stick to options that are sugar-free, such as water, seltzer with a twist of lemon or unsweetened tea. We want to eat our calories, not drink them.
  • Location. Location. Location. Proximity to food makes a big difference. To avoid snacking, picking or hastily taking seconds, place yourself at a safe distance away from where food is being served. Have a favorite dish? Don’t sit in front of it at the table. Passing it down the table is a great way to avoid mindlessly going in for a second helping.
  • Choose a smaller plate. When we choose a smaller plate, we trick our eyes and our minds into thinking we are eating more than we actually are. Odds are no matter what size your plate is—you’re going back for seconds, so keep your portions limited. If you can avoid seconds, even better.
  • Eat pumpkin! Pumpkin is packed with nutrients – vitamin A, potassium and fiber. It tastes much like other squashes, so try roasting it and adding salt and pepper to taste. If you’re going to do dessert, reach for the pumpkin pie. Better yet, make your own, substituting fat free evaporated milk for the heavy whipping cream and reducing the fat in the crust. If you didn’t make your own pie, choose a small piece and limit the whipped cream on top to help shave calories.
  • Slow down. Savor the food you are eating and put your fork down in between bites. Really enjoy what you are putting in your mouth.  By slowing down and paying attention, we naturally eat less and enjoy our meal even more.

Making a conscious effort to follow this advice will help make your Thanksgiving Day a healthy one, and make your body thankful as well.  Most importantly, enjoy the company of friends and family. Take the focus off the food and put it back where it really belongs: on our loved ones.


A Basic Primer on How the Body’s Metabolism Works

Stop Starving Yourself:  A Basic Primer on How the Body’s Metabolism Works

Reducing calorie intake and increasing your metabolism (the rate at which the body burns calories) is the key to achieving your weight loss goals.  Hearing the words “reducing calorie intake” can make people think that starving yourself is the way to achieve maximum weight loss. Not only is this unsafe, it’s completely untrue! When you cut down your calorie intake too drastically it may make it harder for you to shed weight and maintain any weight loss you did achieve once you begin eating again.

Calorie cutting affects every part of your body. Your brain is fueled by glucose—the sugar molecule that is regulated by eating—and your body will do anything it can to keep your brain up and running. If you continue a low-calorie intake for more than a day, your body will start to break down muscle tissue to get at the amino acids stored, which it can then convert to glucose to power your brain.  The body breaks down muscle in the absence of fuel because, as the muscles become smaller, they work less and utilize less energy, allowing you to last longer on the stored supplies of fat.

Starvation leaves no fuel for these basic bodily functions, let alone energy for daily tasks. Following a fast or starvation diet for several days can also cause nutritional deficiencies, dizziness, weakness, digestive distress, nausea, irritability, depression and fatigue.

The focus of a healthy weight loss should be your metabolism– the mechanism our body uses to burn calories. Think of it as your body’s “motor.” The faster your metabolism operates the more calories you’ll burn and lose in the process.  As we age, our metabolism naturally slows down. The truth is you don’t have to starve yourself to lose weight. In fact, the best way to rev up your metabolism is to eat and stay hydrated.  Here are some other tips to increase your metabolism:

  • Don’t skip meals. It’s better to eat four to six small meals per day than to skip a major daily meal, especially breakfast.
  • Eat smaller meals, more frequently.  Try eating smaller portions, but more frequently so you don’t feel like you’re starving. Constantly snacking on small, healthy foods will help keep your metabolism going, increasing its overall effectiveness. This method of eating will also keep you full, allowing you to control your calories and prevent overeating.
  • Eat vegetables with every meal. You don’t have to eat only vegetables. In fact, you should incorporate foods from all the food groups into your daily meals. However, eat a lot of veggies with every meal to help you fill up on foods that are nutritious and low in calories.
  • Gain more muscle.  While you don’t necessarily have to bulk-up like a body builder, putting on a little more muscle mass is a great way to give your metabolism a jolt once it’s become sluggish. Having more muscle requires your body to burn calories just to sustain that muscle, even when you’re not doing anything. Numerous studies have shown that those who have more muscle mass have a higher metabolic rate than those with less muscle.
  • Increase your water intake.  If you are gaining insufficient amounts of water, you need to start hydrating yourself properly. Dehydration is one of the factors that can slow down a person’s metabolism, since water is very important for the body to burn calories. While it’s important to drink plenty of water to kick-start a slowing metabolism, it is also important not to overhydrate to avoid water-intoxication.
  • Avoid empty calories, such as fruit juices and soda. They do not substitute water and provide no nutritional value.
  • Be fidgety.  Standing or sitting completely still for extended periods of time while at your desk or on the couch will slow down your metabolism. Try making a habit of keeping your body constantly moving by either tapping your feet, constantly stretching or constantly moving your legs and being fidgety. Constant movement will keep your metabolism cranked, plus you’re burning calories, even if it’s only a small amount.

While weight loss is important, it is more important to do it in a healthy way that can also be maintained to keep the weight off.


Healthy Weight Loss Strategies

What does healthy medical weight loss look like?

Healthy Medical Weight LossHealthy medical weight loss isn’t losing one hundred pounds in two weeks. You didn’t gain your weight overnight so expecting it to disappear quickly is setting yourself up for dangerous fad dieting and greater health risks.

There is no magic pill, surgery, or “new” diet that will help you reduce your weight and keep it off without dramatic, and potentially deadly, side effects. Weight loss isn’t about what you eat. It’s about how you live.

Healthy medical weight loss is a slow and steady process. You’re developing new habits and overwriting years of unhealthy choices. Do you know how long it takes to actually develop a new habit? It takes between 18 and 254 days! That’s a large margin. Be patient with yourself and keep your eye on little goals.

When you lose weight, it will be 1-2 pounds a week (or more when you first start your new lifestyle patterns). The way your clothes fit you will tell you more about your weight loss journey than the scale. Your waist, legs, arms, chest, back, and neck are all places that will show weight loss before your face. Some will lose weight in certain areas first. If you must use the scale, don’t obsess over your weight. The added stress can actually cause more trouble to your journey. Your 1-2 lb loss per week is an average. So, if you weigh yourself every day, make sure you average out your total at the end of the week. Daily tracking is a snapshot of a moment. Your body is about fuel efficiency over time.

Weight loss is made up of three areas: behavioral treatment, a healthy diet that meets a minimum caloric requirement, and physical activity.

Behavior

Behavioral treatment helps you transition into a more active and health-focused lifestyle. It helps you find patterns of behavior and figure out what causes them so you can recognize your triggers and keep them in check. Fatigue and stress are huge factors in what your body craves, so know that a healthy lifestyle includes more than just diet and exercise.

Healthy Diet

Making you get the minimum number of calories to maintain your body health is very important. Most often, we believe that our bodies can burn more calories (and our fat reserves) if we eat less and less. What actually happens is that your body switches to starvation mode and begins hoarding the fat and shutting down other parts of your body. At the same time, paying attention to how often you eat and what you put in your body is important as well. Keeping a food log really helps you out. It will show you whether you’re getting the right balance of vitamins and nutrients, but it can also show you trends you weren’t aware of. Do you end up binging on leftover donuts in the breakroom after the Tuesday morning meeting? If so, is it because you skipped breakfast during your morning rush to get everything ready for it, or because the food was there and it was easier to grab than going back to your desk? If you notice a trend like this, you can prepare ahead of time so you don’t grab the donut without making an active decision to do so. If it’s because it’s convenient, have a snack. If you’re craving sweets, make sure you have a sweet snack before the meeting. Once you know the reasons behind your decisions, it becomes easier to make conscious choices.

Physical Activity

Physical activity is a cornerstone to your weight loss journey. Food is fuel to the engine of your body and physical activity is how you make that fuel (and the fat in your body) burn. Overdoing it can cause strain and permanent injury, so make sure you start out at your current physical level. We tend to want to do the same level of intensity as we did back in our prime, but that can be detrimental to our journey. If you can’t avoid competing with the memory of more active days, consider trying a new sport, activity, or exercise you’ve never attempted before.

When your weight plateaus, it could be that your body has become efficient at your level of activity, or that something else is going on. It’s a good idea at this point to get another blood panel done to make sure there’s nothing else happening behind the scenes.

More than appearance, your weight loss will also affect things you don’t see. Here are some lab tests that may change as you move to a healthier medical weight.

Lipid Profile

Lipid blood tests are used to measure cholesterol levels and types. There are “good” and “bad” types of cholesterol. Bad levels can build in the arteries of the heart which can cause a blockage that may end in a heart attack. With weight loss, your lipid profile levels should change for the better.

Testosterone Total

Testosterone levels can be inhibited by obesity. As the body loses weight, testosterone production may return to its normal levels.

C-Reactive Protein

The C-Reactive Protein cardiac blood test shows the overall inflammation of your body and is most often used to test for heart disease. Losing weight can lower these levels.

Your body is a machine that is efficient at whatever lifestyle you put it in. If you want to lose weight, give it the fuel, dedication, and focus it deserves to take you to the next level.


How Your Diet Can Fuel Your Day

Boost your energy:  How your diet can help you get more out of your day

Are your energy levels low? Does your busy morning come to the screeching halt of afternoon blahs? If so, you may need to boost your energy. I’m not talking about energy drinks or anything that comes in a pill form. I’m talking about a few changes to your diet that can help put more spring in your step and focus in your day. You need to change the way your mind sees the word “diet”. It’s not about deprivation and suppressing your cravings. It’s about choosing foods that have the most impact to your energy levels. Follow these guidelines and you’ll find an improvement in your overall health while boosting your body’s processes.

Nutrient-Rich Foods

Eat nutrient-dense foods to optimize your metabolism. Your brain and body require vitamins and minerals to get everything accomplished in your busy day. Much like a car running low on gas, when you run out of nutrients to break down, your body becomes tired and your thoughts, sluggish. Metabolism is the process of converting food to energy, and the more nutrients per calorie, the more you benefit from eating it. Choosing vegetables, beans, nuts, seeds, whole grains, fruits, and lean animal proteins will give the most nutrients per calorie. Refined breads, fried and fatty foods, desserts and sweets, processed snacks and foods give a lot of calories but have little to no nutritional value.

Vitamins/Nutrients

Omega-3 fats are a high impact nutrient that improves your mood, memory, and thinking. They’re an excellent source of fat that you need to focus and improve your energy levels. You’ll want to get in at least one source of omega-3 fats a day. Fish, flax seeds, flax oil, hemp seeds, hemp oil, leafy greens, and walnuts are all excellent sources. While a fish oil supplement can help, it doesn’t replace the powerful impact of your body breaking it down itself.

Foods rich in antioxidants are essential to maintaining overall body health. Antioxidants are the clean up crew for your body. They take away damaging chemicals (some that your body makes on its own) that cause fatigue and lead to illness. Choose colorful fruits, vegetables, and other plant-based foods for antioxidant bursts. Berries, melons, dark leafy vegetables like kale, broccoli, collard greens, and spinach are excellent sources. Notice that leafy greens are also mentioned in the omega-3 fats above. Food rich in antioxidants are also nutrient-dense. That isn’t a coincidence. Once again, you want to eat the foods so your body can break it down and gain the most nutritional value. A bill or processed food will never give the same impact.

Don’t Starve Yourself!

Don’t skip breakfast OR snacks. Remember above where we mentioned that you need to change the way you think of the word “diet”? Breakfast jump starts your body’s processing system. It’s also a quick and easy way to get in some fresh fruit or other nutrient-rich foods first thing in the morning. If you get nauseous at the thought of food in the morning, consider a power snack for when you wake up completely. Snacking isn’t evil. But if your first instinct is to grab a bag of chips instead of a nutritious alternative, you’re not doing your energy levels any justice. If you’re hungry, your body crashes and it wants something quick and easy to process…like junk food. If you find yourself in that boat, make sure you have nutrient dense snacks to help you perk up.

Fantastic snack ideas include a container of yogurt topped with natural granola, a mix of nuts and dried fruits, whole grain crackers with baby carrots and hummus, a half cup of berries with walnuts, and more. Hummus is an excellent dip choice because it’s made of garbanzo beans (also known as chickpeas). While most versions require the use of Tahini (sesame paste), there are other versions that give a rich flavor without the paste.

Hydration Matters!

Finally, what you drink has a powerful impact on your body. Keep hydrated means water. You want to drink one cup every couple of hours. An easy way to drink water on the go is by keeping a reusable bottle with you.

Alcohol intake is another thing to consider. Alcohol is a depressant that contributes to low energy. It also has the added effect of occasionally acting as a stimulant several hours later. That interrupts sleep cycles and causes fatigue. Did you know there is also a nutrient-dense option? A glass of red wine is a good choice because of its antioxidant content, but certain medications and those suffering from certain types of anxiety, high blood pressure, or dependence issues should avoid alcohol completely. Also note that red wine doesn’t replace a nutrient-rich diet. Alcohol should be an occasional indulgence.

Then there’s caffeine. Caffeine can’t stave off sleep for an extended period of time. It’s also not the energy boost you think it is. Regular coffee drinkers who feel a “boost” in the morning are actually counteracting the withdrawal effects of caffeine deprivation through the night. If you have to drink your caffeine, that’s fine, but consider adding an apple or apple juice to your morning routine since apples will wake up you faster and more thoroughly than coffee can.

Don’t try to make dramatic changes overnight. If you try to do a complete diet overhaul, you’ll fall back on destructive habits and feel like you’ve failed. Start small. Make sure you have at least nutrient-dense snacks a day. Then move to breakfast. Then your other meals. Before you know it, you’ll see a dramatic change in your energy levels that also benefit your overall health.


Meal Planning Strategies For Weight Loss – Denver Colorado

The Importance of Eating More, Smaller Meals

Strategies For Weight Loss - DenverEating more, smaller meals are important to your body’s health and weight management. Large meals burden the digestive system. This causes bloating and lowered energy levels while it focuses on digestion. Think of it as gridlock for the systems of the body. Everything is focused on that bottle neck, the digestive system, so nothing else can flow easily.

Large meals also cause bigger crashes. Those crashes, as we’ll explain in a bit, trigger the need to eat whatever you can get your hands on. That usually means sugar-laced convenience foods.

The body is an efficient machine. Regular grazing, eating small meals every 3-4 hours, can allow you to have healthier, more nutrient-rich meals than those who stick with three (or less) larger meals per day.

There are a few factors that prove this theory:

The Time Factor

The longer you wait between meals, the hungrier you get. That hunger will likely make you overeat. Here’s something you may not know. When you are hungry, your stomach produces the hormone ghrelin. It’s a hormone that increases appetite and has a negative effect on both decision making and impulse control. In the long-term, this can make genetic changes to your brain circuits that are linked to impulsivity and decision making. In the short-term, this means you grab whatever food is available and eat until you’re satisfied. Don’t think this impulse control issue is restricted to eating. This affects all your decision making abilities. Ever miss lunch and then make an impulse decision you regretted later? Ghrelin may have been the reason. Don’t skip meals.

The Blood Sugar Factor

It takes four hours to digest whatever you’ve eaten. Three hours into that digestion (or three hours after you’ve eaten) your blood sugar levels begin to fall. At five hours, your blood sugar will plummet and people tend to grab whatever food they have on hand.

This alone would be enough to push the importance of breakfast. You’ve gone 6+ hours without energy, and you need that energy to keep your mind and body going. Skipping breakfast to “lose weight” is like not adding gas to your car to keep it “light”. That fuel is essential to your body’s processes.

The Nutrient Factor

Keeping a steady flow of nutrients to the body and brain will prevent overeating. Calcium and magnesium are prime factors in sugar and salt cravings. Stress and eating too much sugar can deplete both of these nutrients. This causes you to crave food. If you’ve ever been a stress-eater, you now know why it’s happened. B vitamins like B1 and B5 are essential to adrenal gland function while B6 and B9 help regulate mood and help you feel good. Stress, lack of sleep, and more can cause these levels to plummet. This can also cause you to overeat.

Zinc is an unusual nutrient. As we age, we’re prone to deficiencies in zinc. Unlike magnesium, calcium, and the B vitamins mentioned above, zinc doesn’t cause you to crave foods. Instead, it makes food taste bland. Since it dulls your sense of taste, you’ll be more likely to add extra salt, sugar, and other seasonings to foods. This can also make you crave salty or sugary foods more often.

What about those food-specific cravings? Low iron causes a craving for meat, or protein in general. Being low in Omega-3s can cause massive cheese cravings. EPA and DHA are the best ones for taking care of those cravings. The plant-based ALA isn’t as effective. If you’ve craved chocolate, magnesium deficiencies are usually to blame.

Do you find yourself overeating, or facing constant cravings of different foods? Keep a food diary for a few weeks to see if you notice any trends. Do you always crave salty foods at night? When do you get hungry? Do you try to push through it until “meal time”? If so, why not adapt your meal plan to that time?

Start with eating breakfast. Choose a nutrient-rich food choice. Then continue eating every 3-4 hours with small, nutrition fortified (and tasty, too!) meals. Choose meals that are protein and fiber rich to fill you up. Make sure you create a set of snacks that you can grab on-the-go. You want to reach for the smart choice if you do get hungry, since you may face struggles with decision-making. Change isn’t easy, but it’s worth it for your mind, body, and health.


The Common Thread in Weight Loss | Weight Loss Strategies Denver

Weight Loss Strategies DenverThe Common Threads in Weight Loss

It’s no surprise that weight loss is a billion dollar industry. We want to look and feel our best, and maintaining a healthy lifestyle is key to that. But where do we start? Everyone has an opinion about which diet or health plan will work best. You have more choices than ever before: low-fat, low-carb, Mediterranean, Paleo, high-protein, low-sugar, etc. Add in the occasional self-conflicting research, and you may be wondering why you should try any of it. To make matters worse, not all diets are equal. Your friend may swear by low-carb diets, but it might not work for you at all.

Take a deep breath and realize one very important fact: your dietary needs are unique to you. Whether you follow a bandwagon diet or choose your own adventure of proteins, fruits, vegetables, dairy, and starches, make sure you follow these guidelines.

Eat Your Nutrients 

Macronutrient balance is necessary to maintaining long term weight loss and body function. They keep chronic diseases at bay and help you stay healthy. For adults, this means that, in terms of daily calorie consumption, carbohydrates should make up 45-65%, protein should be 10-35%, and fat should be 20-35%. Remember, the goal isn’t quick weight loss that breaks down your body. The goal is focused, healthy weight loss that can be maintained without causing damage to the body in the process.

Note: There are some diets that restrict macronutrients below these thresholds. If you want to lose weight and keep it off, you must meet your nutrient requirements.

Making smart, healthy choices are also key to success here: lean proteins over fatty ones, complex carbs over simple carbs, etc.

Common Threads

Your body is as unique as your fingerprint. It needs to be fueled and maintained by proper diet and exercise. With all these options available, how do you know where to start? Let’s start with the commonalities among the success stories. The law of averages states that a particular outcome or event is inevitable or certain simply because it is statistically possible. All of the popular diets have three things in common.

Eat your vegetables. Every single success story involved vegetables as a key part of your diet. Some suggested dark, leafy greens. Others suggested root vegetables as core content. Either way, put vegetables in your diet. Vegetables range from sweet to savory, and some will change based on the way you cook them. You can adapt ANY specific diet recipes to your personal menu. The point is to find food that inspires your palate while maintaining your health.

Avoid added sugars. We’re not talking about naturally occurring sugars, like those in fruit. We mean sugars that are added to foods. Here’s a list of common sugar add-ons:

  • agave nectar
  • brown sugar
  • cane crystals
  • cane sugar
  • corn sweetener
  • corn syrup
  • crystalline fructose
  • dextrose
  • evaporated cane juice
  • fructose
  • fruit juice concentrates
  • glucosehigh-fructose corn syrup
  • honey
  • invert sugar
  • lactose
  • malt sugar
  • malt syrup
  • maltose
  • maple syrup
  • molasses
  • raw sugar
  • sucrose

These added sugars will sabotage your weight loss more often than anything else. One easy ways to avoid them is to personally sweeten your foods. If you want fruit yogurt, buy a plain one and add the fruit yourself. If you add honey to your food, or any other sweetener mentioned above, you’ll likely use far less than the manufacturer would.

Avoid refined grains. Refined grains are milled grains that remove the dietary fiber, iron, and many B vitamins that are necessary to your health and wellness. Refined grains are usually “enriched”, which means that certain B vitamins and iron are added back in after processing. Fiber, however, isn’t.

At least half of all the grains eaten should be whole grains. If you still use refined grains, such as flour, make sure it says “enriched” on the label to ensure a healthy alternative.

A lifestyle change won’t happen overnight. Start with one goal in your diet. It could be as simple as eating vegetables every night with dinner. Don’t wait. Start today!


The Link Between Your Medical History & Weight Loss

Denver Weight Loss GuideWhy your medical history is crucial to your weight loss journey  |  Denver Weight Loss Guide

Your medical history is crucial to your weight loss journey. It’s a key factor in how your body processes food and creates energy. It’s a road map of adaptability and survival that a medical weight loss team can use to create a successful weight loss journey.

Did you know that high blood pressure, lack of sleep, and type 2 diabetes can all affect your weight loss journey?

There is a direct correlation between high blood pressure and weight gain. Most of the time, however, high blood pressure isn’t noticed until it’s too late. Did you know that one of its symptoms is fatigue? While it’s completely normal to be tired now and again, a constant, chronic fatigue can be a symptom of high blood pressure. This symptom can make it difficult to get moving, create forgetfulness, and cause dietary problems.  If you notice chronic fatigue, vision problems, chest pain, lightheadedness or shortness of breath, you should see a healthcare professional immediately. Treatment for high blood pressure can cause some restrictions to your exercise regimen. Some beta-blockers such as Tenormin, Lopressor, and Inderal can cause weight gain by slowing caloric burning and causing fatigue. Talk with your medical weight loss team about these concerns, and be prepared to adapt your routine to match your treatment.

Sleep is also a factor in how you lose weight.

Did you know that lack of sleep can make you gain weight? Sleep loss affects the regulation of your appetite by decreasing leptin, the satiety peptide, and increasing ghrelin, the hunger stimulant peptide. If that wasn’t enough, it can also stimulate cravings for high-carbohydrate, high-fat foods. Getting the proper amount of sleep is a key factor in your body health and weight loss. If you’re unsure about your sleep patterns, keep a sleep and food journal for a month. When you wake up, write down how long you slept and how you feel. It can be as simple or as detailed as you like. Track your food intake during the day and see if there is a connection between poor sleep and overeating. You may be surprised by the results. Some sleep aides can make you feel groggy or unmotivated. Keep in mind that it takes time for your body to adapt to a new medication and sleep cycle. Keep in touch with your medical team to ensure your health needs are being met.

Diabetes Can Affect Weight Loss

People who have Type 2 Diabetes face a tough battle with weight, as most of the drugs on the market can make weight loss a struggle. Type 2 Diabetes drugs such as Diabinese, Insulase, Actos, and Prandin stimulate insulin production or activity. This lowers the blood sugar and may increase the appetite. Be aware of these symptoms, and if you notice an increase in your weight and appetite, contact your doctor. The largest weight gain will usually occur in the first three months, but your team can build a plan to help combat the side effects.

This is just the tip of the iceberg when it comes to health matters and your weight loss journey. Medications and treatments are necessary for your health, but you don’t have to go it alone. Your medical situation is unique, so why shouldn’t your weight loss strategy be the same? Let our team of medical professionals put you on the right path.