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South Beach Diet Phase 1 Food List, Meal Plan, 2019 PDF

Nov, 10th 2019 7:45 pm, Article Recommended by Dr. J. Smith

The South Beach Diet has been around for years now, during which time thousands of people have successfully used their program to lose weight and get healthier.

Phase 1 is one of the most important parts of the diet, and a period when you can lose those weight, but the diet actually rolls out in three key phases:

In years past, you had to follow the South Beach Plan, and do all of your own meal prep, but that all changed recently with the release of the new South Beach Diet Meal Delivery Plan. Now, you can have all of your Phase 1 South Beach Diet Meals shipped right to your door, which means you can reach your weight loss goals with virtually no trips to the grocery store.

With the new South Beach Diet Plan, you can lose more weight than ever during Phase 1 too. In fact, with their new meal plan, you can drop up to 9 pounds and 3 inches during these first two weeks of the program.

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With the brand new meal delivery system from the team at South Beach Diet, reaching your weight loss goals has never been easier.

They deliver all of the food you need to be successfulright to your door every month, including everything you need to start Phase 1 of the program.

The meals youll receive during this first phase of the program should help give your body a reset, which means you will have fewer cravings for diet-killing substances like sugar and starches, and you will be getting your body ready for a period of sustained weight loss.

Your South Beach Diet meals will be low in carbohydratesbecause research has proven that reducing your carb intake is one of the most effective and fastest ways to lose weight, while also helping your body reset.

Once your body adjusts to your new carb-controlled diet you should have more control over your hunger cravingsand will start seeing the extra pounds fall off.

Phase 1 is one of the most important parts of the South Beach Diet, but theres a lot more to the program. If you want to get the full details, be sure to check out our South Beach Diet review and pricing guideto learn more.

What Youll Eat Heres a Look at What the Kind of Meals Youll Enjoy:

If youre used to starving yourself when dieting, prepare yourself for a nice change of pace. While on the South Beach Diet you will be eating up to 6 times throughout the day.

You will get to enjoy 3 pre-made meals theyll send you for breakfast, lunch, and dinner, and then you can also eat 3 snacks that you will make yourself. Dont worry though they will send you a list of lean proteins, healthy fats, and approved vegetables that you can use for your snacks and side dishes.

On top of that, the South Beach food tastes great and is filling, so your hunger should be satisfied over the course of the day.

In addition to your snacks, you can also buy some of your own fresh foods. These can be used as tasty side dishes to your pre-made South Beach Diet foods.

The snack and homemade meals youll be adding have slightly different requirements for men and women, which are as follows:

Can add up to 4 lean proteins, 3 healthy fats, and five approved veggies every day.

Can add up to 3 lean proteins, 2 healthy fats, and 5 approved veggies every day.

In addition to these foods, you can also add approved condiments to your meals, and they also have a selection of Free Foods, which you can eat as much as you want every day.

If youre used to drinking soda or fruity drinks, its going to be time to ditch those if you really want to lose weight and get healthier. The South Beach Diet is water-focused, and youll be drinking a lot of it.

They suggest drinking at least 8 cups of water per day. Thats because drinking water helps fill you up, and even though this may sound weird, it also helps to reduce your water retention.

For the best results, you will want to get some form of exercise for a minimum of 30 minutes every day. This can include simple activities like going on a walk or bike ride, or more vigorous things like yoga, weight-lifting, or running.

The activity choice will be up to you, so long as youre moving for at least half an hour each day, you should see measurable results.

When you sign up for South Beach Diet they will send you everything you need for success, including a planner for keeping track of what you eat, drink, and your activity each day. This will help keep you motivated, and aware of the things youre putting into your body.

As we mentioned above, youll be eating 3 pre-made South Beach meals every day, along with snacks and side dishes youll be preparing yourself.

Heres a quick sample of some of the South Beach foods youll be enjoying during Phase 1 of the diet:

As far as the snacks and side dishes are concerned, youll be selecting your ingredients for those from an approved list that they will send you with your order.

Heres a quick sampling of some of the foods that qualify:

This is just a small sampling of the foods they will send you a much more comprehensive list when you order, or you can view the full menu on their website too.

The new South Beach Diet meal delivery system is an effective, healthy, and proven method for losing weight.

They make everything easy for you by sending you most of the meals you need every month right to your doorand give you an exact guide for the other healthy foods you can eat each day.

Phase 1 of the diet is designed to get your body adjusted to a new way to eating, will help reduce your cravings for sugars and starches, and will put you on the path to sustained weight loss.

Learn More About South Beach Diet Phase 1 at their website.

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South Beach Diet Phase 1 Food List, Meal Plan, 2019 PDF

Obesity Management – Primary Care Network

Nov, 10th 2019 12:41 am, Article Recommended by Dr. J. Smith

Fighting the Uphill Battle: Current Evidence in Obesity ManagementProgram Overview

The current obesity epidemic shows no signs of slowing down and the factors driving it are numerous, including patient and clinician attitudes toward weight loss, a lack of clinician familiarity with guidelines, a lack of effective long-term weight-loss options, and a hesitancy among physicians to recognize obesity as a medical condition and discuss weight with their patients. Recent evidence demonstrates that primary care providers are hesitant to recommend weight-loss pharmacotherapies even in guideline-recommended settings, and many clinicians who do recommend pharmacotherapies prescribe them for too short of a course.

This activity will provide clinicians with the latest evidence regarding obesity management in a form that can be readily integrated into practice. Clinicians will also receive real-world strategies for effectively addressing weight with their patients and initiating conversations that can begin to reverse the obesity trend that pervades society.

After completing this activity, the participant should be better able to:

This internet, enduring activity (audio/slides) will be available for one year, beginning March 15, 2019 through March 15, 2020.

This activity has been planned and implemented in accordance with the accreditation requirements and policies of the Accreditation Council for Continuing Medical Education (ACCME) through the joint providership of Boston University School of Medicineand Rockpointe. Boston University School of Medicine is accredited by the ACCME to provide continuing medical education for physicians.

Boston University School of Medicine designates this enduring material for a maximum of 1.0AMA PRA Category 1 Credit. Physicians should claim only the credit commensurate with the extent of their participation in the activity.

All other healthcare professionals will be issued a certificate of participation.

For information about the accreditation of this program, please

This Enduring Material activity, Fighting the Uphill Battle: Current Evidence in Obesity Management, has been reviewed and is acceptable for up to 1.00 Prescribed credit by the American Academy of Family Physicians. AAFP certification begins 3/15/2019. Term of approval is for one year from this date. Physicians should claim only the credit commensurate with the extent of their participation in the activity.

Jointly provided by Boston University School of Medicine and Rockpointe.

Published March 15, 2019

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Obesity Management - Primary Care Network

Weight Management: Get Helpful Tips

Nov, 10th 2019 12:40 am, Article Recommended by Dr. J. Smith

Weight management facts

How can people use their BMI to evaluate their bodies?

When it comes to adults and children, different methods are used to find out if weight is about right for height. Adults should learn their BMI (click here for calculations). Not all adults who have a BMI in the range labeled "healthy" are at their most healthy weight.

There is no single perfect body size for children. However, many children in the United States are overweight. If someone has concerns about his or her child's body size, talk with a health-care professional.

Keep track of one's weight and waist measurement, and take action if either of them increases. If someone's BMI is greater than 25, at least try to avoid further weight gain. If middle-aged or elderly and the waist measurement increases, one is probably gaining fat and losing muscle. If so, take steps to eat less and become more active.

How should people evaluate their weight?

The more of these risk factors someone has, the more he or she is likely to benefit from weight loss if overweight or obese.

Genes affect one's tendency to gain weight. A tendency to gain weight is increased when food is plentiful and when using equipment and vehicles to save time and energy. Plentiful food and labor-saving devices can make it very difficult to avoid weight gain, but it is possible to manage one's weight through food and physical activity choices.

What works for weight management?

While a number of diet plans may work for taking off extra weight, these plans will only be successful if long-term changes are made to one's eating habits. Therefore, rather than following a restrictive diet that will be impossible or difficult to maintain forever, it is better to revise one's eating habits so that it's possible to not only lose weight but also maintain a healthy weight. To make it easier to manage one's weight, it's important to make long-term changes in eating behavior and physical activity. Here are some tips to accomplish this:

Fad diets that ignore the principles of the Dietary Guidelines may result in short term weight loss, but may do so at the risk of your health. How you go about managing your weight has a lot to do with your long-term success. Unless your health is seriously at risk due to complications from being overweight or obese, gradual weight loss should be your rule -- and your goal.

SOURCE: Government

How do people successfully keep weight off?

Keeping weight off requires long-term changes. No matter how successful the diet, the weight will return if someone returns to his or her pre-diet eating habits. As mentioned above, a "no-diet" approach to healthy eating based on modification of dietary habits has a better chance of success than following a highly restrictive diet for a limited time.

What are the benefits of weight loss?

Being overweight is associated with a number of health risks and obesity (typically defined as having a body mass index, or BMI, over 30) is even more dangerous. Some of the health risks associated with overweight and obesity include the following:

Weight reduction and maintenance of a normal body weight can diminish many of these risks.

Latest Diet & Weight Management News

What are problems associated with excessive thinness (underweight)?

Being too thin (underweight, often defined as having a BMI of less than 18.5) can occur with anorexia nervosa, with other eating disorders, or loss of appetite. Many chronic medical conditions, cancers, and infections can also result in weight loss to the point of being underweight. Being underweight is linked to menstrual irregularity (which can lead to infertility) and osteoporosis in women, and greater risk of early death in both women and men.

Many people -- especially women -- are concerned about body weight, even when their weight is actually normal. Excessive concern about weight may cause or lead to unhealthy behaviors such as excessive exercise, self-induced vomiting, and the abuse of laxatives or other medications. These practices may only worsen the concern about weight.

Unexplained weight loss is sometimes an early clue to a health problem. If someone experiences sudden weight loss for unknown reasons when not attempting to reduce or lose weight, he or she should visit a doctor to determine if a medical condition is responsible for the weight loss.

Medical supervision is important when trying to regain a significant amount of weight. Just as weight loss involves taking in fewer calories than one burns through daily activities, weight gain involves the consumption of more calories than are needed to maintain body functions and activities. Even those trying to take in extra calories should pay attention to the nutritional content of their foods and limit high-fat foods, refined sugars, and other poor nutritional choices. Some experts also recommend weight training or other exercises to promote muscle development while attempting to gain weight. If someone needs to gain weight, a doctor can help decide on an eating and exercise plan to best help him or her accomplish this.

For those who are severely underweight and attempting to regain weight, a condition known as refeeding syndrome may occur as a complication of attempts to regain weight too rapidly. This syndrome is characterized by a number of metabolic abnormalities and imbalances in electrolyte levels that may result in serious or even fatal complications. Refeeding syndrome occurs most often in people who are extremely underweight, such as those suffering from severe anorexia nervosa (those with less than 75% of a normal body weight). Sometimes severe underweight requires hospitalization during the initial weight gain phase in order to monitor the individual's overall nutritional and metabolic status.


Hamdy, Osama. "Obesity treatment and management." June 9, 2014. <>.

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Weight Management: Get Helpful Tips

Losing Weight After 60 Is Hard Here Are 9 Ways to Drop …

Oct, 27th 2019 3:43 pm, Article Recommended by Dr. J. Smith

Lets face it trying to lose weight after your 60 years old is really hard. Back in the day, you could eat whatever you wanted (for the most part). Now, you eat a Hersheys Kiss, and you gain 2 pounds overnight.

As our bodies age, we lose our ability to eat whatever we want. Suddenly, we have to track calories and steps to stay ahead of the scale.

Before we get into 9 ways you can realistically lose weight, stay in shape, and feel like youre 25 again, its important to understand why keeping the weight off has suddenly become so difficult.

If youre 65+ and are enrolled in Medicare, there are plans that offer free gym memberships as a part of your health insurance. It's never been easier to get motivated and stay in shape! Learn more

Losing and maintaining your weight can start to become an issue as early as age 50, though many experience this annoyance around age 60.

What is going on?

For starters, your metabolism slows down as you age.

Robert Herbst, a personal trainer and 19-time World Champion in powerlifting explains, Im 60, so I know what it means to be 60. The slowing of the metabolism is a function of decreased production of testosterone and human growth hormone (HGH), which causes a loss of muscle mass.

Dont worry that loss of muscle mass can be reversed, and well get to that in the next section.

Carolyn Dean, MD and author of 30 books, including The Complete Natural Medicine Guide to Womens Health also explains, The loss of nutrients such as magnesium has decreased the production of metabolism-boosting hormones, so your weight loss efforts are handicapped.

In essence, this isnt your fault. With age, your body becomes less efficient with producing the key hormones it needs, which makes losing weight well, really hard.

Related:8 Ways to Increase Your Slowing Metabolism After 60

For women, perimenopause and menopause are a reality of your 50s and 60s. Because of this shift, you actually burn fewer calories than you used to.

Jill McKay, Certified Personal Trainer and Group Fitness Instructor, explains, With menstruation, our body temperature would fluctuate, so we would get a bonus calorie burn of about 300 calories per month. Its not much, but it adds up over time.

Another issue that comes with both perimenopause and menopause is insulin-resistance, which makes losing weight even more difficult.

This means that the things you used to eat, you cant eat anymore! That also goes for portions you might not be able to eat as much as you could before without gaining weight.

When youre nearing retirement, theres more time. More time to exercise, of course, but is that really how we like to spend our free time?

Jill notes that, generally speaking, older adults often have more opportunities for socializing (and better finances to go to nice dinners).

In fact, were more likely to eat more if were around other people who are eating. All that socializing is making it harder to stay in shape.

For most people, losing weight after 60 is hard, but thats normal. However, if losing weight is exceptionally hard, you may want to check with your doctor that you dont have any health conditions.

The two most common health conditions that can cause weight gain are 1) the thyroid losing function, and 2) insulin becoming less functional.

The common test called hemoglobin A1c can tell you if youre able to metabolize your sugars well. If not, you could be at risk for diabetes.

For women, these conditions are most common around menopause.

So, losing weight after 60 is a real problem that many men and women face. However, there are some tricks to nudging that weight off so that you can tip the scale in your favor.

Related:8 Ways to Increase Your Slowing Metabolism After 60 andOver 60? How to Use Smartphone Apps to Lose Weight and Track Fitness

Strength training, also called resistance training, isnt usually the first thing older adults think of when they think of exercise. Typically, cardio exercises, like walking on a treadmill or hopping on an elliptical are the most common.

However, Idea Fitness Trainer of the Year, Carol Michaels, worries that many seniors are forgetting about strength training.

The missing exercise component to help those over 60 lose weight is oftentimes strength training. This is an exercise using weights (or your own body weight) to strengthen and build muscle. It increases the size and strength of the muscle fibers and strengthens the tendons, ligaments, and bones.

As we age, we lose muscle mass mainly because of the slowing metabolism, which then contributes to an even slower metabolism, and suddenly, youre in a vicious cycle.

Read More:Aging Is Real: 10 Ways Your Body Changes After 60

However, you can stop that cycle of muscle loss by strength training in fact, you can reverse the muscle loss at any age.

Carol continues, Since muscle is metabolically active, the more muscle mass that you have, the faster your metabolism. Therefore, strength training can help with weight loss.

But the benefits of strength training dont stop at weight loss. Other benefits of strength training include:

Who thought exercise could actually energize you?

Robert Herbst offers another way to think about strength training, The body will build additional muscle which is metabolically active and burns calories, even when at rest. Having this new muscle also raises the metabolism, just like a six cylinder car burns more gas than a four cylinder one, even when idling at a red light.

In essence, your new muscle will help you burn more fat, and youve suddenly stopped the vicious cycle of aging, and instead started a cycle of weight loss and weight management.

Now that were on the same page strength training is awesome! you might be wondering how exactly to go about this.

Carol says that many older adults around age 60 dont know where to begin. Should you go to the gym and use the machines? Should you buy some free weights?

A few popular machines you can use at the gym

She explains, Although machines can be helpful for those with balance issues, exercise with free weights has several benefits.

Free weights can be used at home or at the gym

Gyms also have free weights, so if youd rather pay for a gym membership than buy your own free weights, you have the choice.

Sure, strength training sounds nice, but if you think Im going to do it every single day for 2 hours a day

Dont worry. You dont have to do strength training like a madman to get the benefits.

Carol suggests that you should aim for 2 times per week.

Strengthen each muscle group, alternating from upper to lower body. Make sure to work the front, back, and side of the body so that you do not create imbalances. If you are new to exercise and over 60, you might start with a very light weight.

Once you have your exercises planned, Carol suggests doing 5-10 repetitions of that exercise. By the 5-8th repetition, you should start to feel the muscle really working. By the final repetition, you should feel that youve worked the muscle, but youre not exhausted. If youre exhausted, youre doing too much weight.

You can call your local gym in order to have a personal trainer show you what exercises to do, but there are a lot of experts online who have strength training programs with pictures and tutorials. dont be scared off by the name has a huge amount of pre-planning workout regimens. You can sort them by level beginner, intermediate, and advanced as well as length, 4, 6, 8, 12 weeks, etc.

You can browse those workout plans here:

Dieting after 60 is confusing even if carb-heavy meals and delicious desserts have never been an issue for you, you might start to notice your body changing. That daily dessert might cause you gain weight, even if youve stayed the same weight for years.

But the bigger problem is that older adults over age 60 tend to have higher blood sugar due to insulin resistance.

Denny Hemingson, a 61-year-old Functional Diagnostic Nutrition Practitioner explains, Insulin signals the liver, muscle, and fat cells to take up glucose out of the blood stream. When those cells become resistant to insulin, glucose doesn't get used and ends up staying in the blood creating high blood sugar. Eventually, this leads to pre-diabetes, metabolic syndrome, and type II diabetes. In this state, it's much harder for the body to release extra pounds.

The solution? Reducing carbohydrates. Denny goes on to say that focusing on blood sugar retention over 60 is an important reality, and by reducing carbs, youre reducing your blood sugar, which will make it easier to maintain your weight.

Carolyn Dean is an advocate for the Keto diet, which is a high fat, moderate protein, and low carb diet. This allows the body to use up carbohydrate stores of sugar called glycogen, and then turn on fat burning to burn excess fat cells as energy.

The Keto diet is slowly gaining more recognition in the fitness and medical community as a way to burn fat faster than ever before, but its still recommended that you talk with your doctor before trying it.

Carolyn says that with the Keto diet, your goal is restrict carbs to 20-50 grams per day.

Read More:Keto After 60: A Doctors Advice for Losing Weight With the Keto Diet

Drinking water doesnt in itself help you lose weight, but the reality is that many people think theyre hungry when theyre really just thirsty.

The cure? Drink a ton of water.

Carolyn and Denny both advise that you drink half your body weight (in lbs) in ounces of water. Carolyn explains, Often, people think they are hungry but they are really thirsty.

So, for example, if you weigh 200 pounds, you should drink 100 ounces of water. Thats about 5-6 bottles of water per day.

Something you may have never thought of is adding magnesium to your diet.

Magnesium is an energy mineral and weight loss/metabolism-boosting mineral that helps synthesize proteins, carbs, and fats.

Carolyn explains that of the 700-800 magnesium-dependent enzymes, the most important enzyme reaction that magnesium contributes to involves the creation of energy. Magnesium activates adenosine triphosphate (ATP), the fundamental energy storage molecule of the body.

Getting magnesium into your diet is as simple as adding to your water. Carolyn says, Add sea salt and an absorbable form of magnesium, such as magnesium citrate powder, to your water. This will definitely make following low-carb diet easier, and it will help you avoid the loss of energy, sluggishness, and headachy feeling associated with electrolyte depletion.

Another thing to note is that sugar stresses the body and depletes magnesium, so staying away from sugar can help neutralize the effects of stress. Who knew?

OK, dont get sunburnt or anything, but make sure to get some Vitamin D!

Without Vitamin D, you might find yourself running to the cupboard for more snacks than you need.

Denny explains, Vitamin D works alongside the hormone leptin to regulate hunger signals. When Vitamin D is deficient, this process malfunctions causing people to overeat.

Get outside, take in some sunshine, and bask in the fact that youre controlling your appetite!

Its no secret that stress can cause us to overeat.

When youre stressed, do you go to the freezer for some chocolate ice cream? Youre not alone.

A great way to manage stress is to relax. And sometimes, you need some prompting.

Denny suggests yoga, which does more than just ease stress. Youll improve your balance, your core strength, and your mindfulness.

Other ways to manage stress are to consider meditation, prayer, and nature walks.

The app called Simple Habit has free, quick meditations that you can try if youre interested in giving meditation a shot.

Popular meditations include "Simple Habit Starter" and "Coffee Meditation," which are both only 5 minutes long.

Sleep has incredible effects on your overall health.

Not only will you have more energy for that strength training workout, but when you sleep, your body actually produces the human growth hormone (HGH).

Denny advises that you get 7-8 hours of quality sleep. The best way to make sure your sleep is of quality is to:

Sleep brings youthfulness, so dont skimp on it!

Meal prepping can force you to eat healthier foods throughout the week, even when you dont have time to cook. (Or you just dont feel like it.)

Jill advises, Stop eating manufactured food. Yes, this is challenging if you live alone. Look into meal prep for the week that way, you cook larger portions and break them down to smaller meals during the week.

If youve never tried meal prepping before, Thirty Handmade Days has an excellent blog post called Meal Prep Ideas Why, What, and How.

There, youll learn how to do it, and there are even recipes to get you inspired.

Finally, dont be so hard on yourself!

If you go an entire week without losing an ounce, dont worry! That can be extremely normal.

All of our experts advise that you dont cut your calorie intake by too much. Jill explains, Adequate calories are important don't cut calories too drastically! Fast weight loss leads to muscle loss, and that changes body composition (and can slow the metabolism.

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Losing Weight After 60 Is Hard Here Are 9 Ways to Drop ...

South Beach Diet Tracker App: What You Need to Know – The Palm

Oct, 26th 2019 8:40 pm, Article Recommended by Dr. J. Smith

The new South Beach Diet Tracker app isnt just an app: Its a magic tool that can help double your weight loss.

Really? Really! Just by keeping a food diarysimply writing down what they ateparticipants in a 2008 study lost twice as much weight as dieters who kept no record of what they ate. And using a smartphone app can help keep you logging that food: A small study from 2014 found that users of a smartphone app were 20 percent more consistent in logging their meals over eight weeks compared to those who used pen and paper logs.

The South Beach Diet Tracker app will help you easily log your food, so you get those bonus weight loss benefits (and exclusive offers!). But it also does much more. Check out these app features that will help you lose even more weight with the all-new app.

That smartphone study proved that when its easier to track your food, youre more likely to do it. The South Beach Diet Tracker app is the easiest way to track when youre on South Beach, because its specifically designed for the diet program.

If youre using South Beach pre-packaged foods, you can use the apps barcode scanner to automatically enter your entrees, snacks and other foods in your log. And, if youre short on time, youll love the Quick Log function, which lets you skip searching for specific foods and instead log the food categories. For instance, instead of having to log I ate spinach, you just log the foods category as one vegetable. The same goes for lean protein, extras, and other categories.

When you switch to a Practice Day, where youre not eating South Beach Diet foods, simply hit the Practice Day switch in the Daily Meal Plan section of the app. The tracker will automatically adjust to show how many lean proteins, extras and other categories youve got left for the day. So you can input each category as you eat easily. And if you arent sure what to eat on those practice days, the apps got you covered: It contains more than 100 South Beach-approved healthy food recipes. When you try one, it can automatically be added to your days food log.

When your body is dehydratedeven a little bitit doesnt burn as many calories. According to researchers from the University of Utah, mild dehydration can reduce your metabolism by two percent when youre at rest. Just by drinking water, though, you can burn more and help your weight loss efforts. A German study found that drinking six cups of cold water throughout the day increased resting calorie burn by 50 calories per day.

The Tracker app makes it easy to track your progress toward 64 ounces of water. Right on your TODAY page, there are glasses of water just below the days meals. Each time you down eight ounces, click one of these glasses to track it.

When exercisers track their movement, they move more. In a 2007 study from Stanford, users of exercise trackers increased their physical activity by about one mile of walking per day.

The South Beach Diet tracker app makes logging your activity easy. Just like with water, you tap an icon to log your activity. Each activity icon represents 10 minutes. Your daily activity goal can be adjusted from 30 minutes to 60 minutesget on your feet and try to fill in each icon every day.

If youre a visual person, youll absolutely love this feature: The app has charts and graphs that help you see how far youve come, and it highlights weight loss milestones as you reach them. While you may not love hopping on the scale, do it and use this feature. The more often you weigh yourself, the more weight youll lose. In a Finnish study from 2014, researchers found a positive relationship between weighing in and weighing less. Here at the South Beach Diet, we encourage weekly weigh-ins over daily scale stepping. This aligns quite nicely with what the studys author advised. They recommended weighing yourself at least once per week, ideally on Wednesdaysthats the day most people naturally weigh the least.

Of course, some Wednesdays, you wont be down. You might experience small gains due to fluctuations in the weather, your menstrual cycle, or the time of day you weigh in. Dont get discouraged! Use the tracker apps charts and milestone tracking to remind yourself of your success so far, and stick with it!

Even when a tracker is as easy and effective as the South Beach tracker app, there are days when you just arent feeling it. Losing weight, even with an app and low carb diet as straightforward as South Beach, means paying attentionto what youre eating, when youre eating it, and why. That can be draining on your mind and your motivation.

Restore that motivation and get inspired to keep moving forward with The Palm, the official South Beach Diet weight loss blog. The Palm is full of inspirational articles, weight loss tips, delicious recipes and easy exercise suggestions. The best part? You can access all of this from right inside your app. Just click on the logo in the bottom right-hand corner of your screen, and prepare to be inspired!

Check out the latest motivating article or go back to an old favorite that always makes you feel energized so you can get excited again about losing weightand tracking your diet progress as you do!

And be sure your phone is enabled to receive push notifications (typically you can do this by visiting Settings on your phone). Well send you all kinds of exclusive special offers and weight loss tips tailored to you!

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South Beach Diet Tracker App: What You Need to Know - The Palm

Weight Management Pilot Program / Health | MyBenefits …

Oct, 21st 2019 5:43 pm, Article Recommended by Dr. J. Smith

The Department of Management Services (department) will offer a third year of the Weight Management Pilot Program for the 2020 Plan Year. The pilot will cover medical services provided by in-network physicians and Federal Drug Administration-approved medications prescribed for chronic weight management. Pilot participants will also be enrolled in a wellness program through their health plan for the 2020 plan year. Pilot participants will be responsible for all applicable medical and prescription drug co-payments, coinsurance, deductibles, and out-of-pocket expenses.

Who is eligible?

The pilot is open to 2,000 enrollees and their dependents in the State Group Health Insurance Program who meet ALLof the following eligibility criteria:

Who is not eligible?

The following enrollees or their dependents covered under the State Group Health Insurance Program are not eligible to participate in the Pilot:

Participant Responsibilities

Forms and Resources

To apply, click on the Submit Application tab in the left-hand navigation under Weight Management Pilot Program.

If you are already enrolled in the pilot program and need to submit a report, click on the Submit Reports tab in the left-hand navigation under Weight Management Pilot Program.

Document reader download link

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Weight Management Pilot Program / Health | MyBenefits ...

CentraCare Weight Management | Central Minnesota Weight Loss

Oct, 21st 2019 5:43 pm, Article Recommended by Dr. J. Smith

At CentraCare Weight Management, we focus on you. Your health and well-being are what matters most to us.

From the minute you walk through our door until you have achieved your weight loss goals, we want to help you succeed on the journey to a healthier lifestyle. We arent a national weight loss program with a standardized approach. We pride ourselves on providing a personalized service.

Youll receive a weight loss plan tailored just for you a comprehensive approach developed by a team of trusted medical professionals working together all in one location.

Were here to get you on the right track. Well be there every step of the way and well be there with ongoing support after you have reached your goal weight.

CentraCare Weight Management uses individual and group appointments with physicians, nurse practitioners, registered dietitians, behavior specialists and exercise experts to work with you to address all aspects of the disease of obesity. We also will work closely with your primary care provider.

Education, nutrition and lifestyle counseling, and ongoing support are important parts of our program. Through every phase, our patients are treated with compassion and respect in a comfortable and reassuring atmosphere. We are committed to helping you reach your weight loss goals and provide support for long-term weight maintenance.

Interested in learning more about weight loss options?View ouronline information seminar. Or register to attend one of ourfree information seminar or orientation sessions.

Contact us today!Email us or call us at320-240-2828

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CentraCare Weight Management | Central Minnesota Weight Loss

24 Best Yoga Poses To Lose Weight Quickly And Easily

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

24 Best Yoga Poses To Lose Weight Quickly And Easily Pratima Ati Hyderabd040-395603080 October 10, 2019

If youre like anything like me, your conversations revolve around Nothing works!, I need to lose weight., or I want to lose weight badly! I have tried myriad forms of diets, traipsed through bountiful videos, and buried my head under never-ending listicles. Guess what? None of them worked, and I am glad that they didnt, for I wouldnt have turned to yoga. And, in the process, wouldnt have made it a way of living. And, yes, I lost weight tons of it.

Like they rightly say about yoga,

Lets now talk about a few yoga asanas that help build your muscle strength, tone your body, and help you lose weight.

Given here are the effective yoga asanas for each body part:

A. For Facial FatB. For The ArmsC. For The Shoulders And Upper BackD.For The MidriffE. For The ThighsF. For Calf Muscles/ HamstringsG. For The Hip

Also Known As Lion Pose

This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched.

There are absolutely no potentials risks. If you have trouble sitting in this pose, sit on a chair and do the asana.

To know more about the asana, click here: Simhasana

This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched.

If you have any breathing issues, do this bandha under the supervision of a certified yoga teacher. Retain your breath if you suffer from high blood pressure or heart disease.

To know more about the asana, click here: Jalandhara Bandha

Back To TOC

Also Known As Downward Dog Pose

The Adho Mukha Svanasana is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent way to tone your arms and biceps.

Do not do this asana if you suffer from carpal tunnel syndrome.

To know more about the asana, click here: Adho Mukha Svanasana

Also Known As Four-Limbed Staff Pose, Low Plank Pose

This pose requires you to stay off the ground by supporting the body on your hands and keeping the core intact. It not only tones your arms but also strengthens and tones your biceps and triceps.

Do not attempt this if you have a shoulder or hip injury. Work with a certified yoga instructor who can help you with variations.

To know more about the asana, click here: Chaturanga Dandasana

Also Known As Dolphin Pose

Your arms become the base for balancing the entire upper body while you try to stay afloat. This asana helps strengthen and tone the biceps, triceps, and arms.

It is a simple asana that can be done by everyone. However, you need to be careful if you have neck or shoulder injuries.

To know more about the asana, click here Ardha Pincha Mayurasana

Also Known As Upward Facing Dog Pose

This asana involves stretching the arm muscles and balancing the body weight. It is a powerful and efficient way of toning your arms, biceps, and triceps.

It is best to avoid this asana if you are pregnant or have wrist injuries.

To know more about the asana, click here: Urdhva Mukha Svanasana

Back To TOC

Also Known As Seated Twist Pose

The asana involves a deep twist and is an intermediary level pose that anyone can easily master with practice. It improves the natural flexibility of your upper body, improves digestion, and increases shoulders flexibility.

Be careful if you have issues with the knees, hips, or spine.

To know more about the asana, click here: Bharadvajasana

This pose requires you to move your shoulder, neck, and spine in unison. The intense twist (one side at a time) helps in toning the sides, the upper body, as well as the abdominal muscles.

Be careful if you have problems with the back or spine.

To know more about the asana, click here: Ardha Matsyendrasana

Back To TOC

Also Known As Boat Pose

Think of a see-saw or a boat when you think of this asana. It works in the same way, and the midriff becomes the base for balancing the body. If you have trouble losing that stubborn belly fat, here is something that will give you visible results. With a little practice, you are well on your way to achieve toned abs.

Do not do this asana if you are suffering from insomnia, hernia or spinal injuries.

To know more about the asana, click here: Naukasana

Also Known As Fish Pose

It is all about stretching your lower body (and organs) like the thighs, intestines, hips, and abdominal muscles.

It is best to avoid this asana if you have blood pressure, hernia, or migraine.

To know more about the asana, click here: Matsyasana

Also Known As Vishnus Couch Pose

This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana improves blood circulation and digestion.

If you experience a discomfort or stiffness in the neck or hips, consult your doctor before doing this asana.

To know more about the asana, click here: Anantasana

Also Known As Cobra Pose

A pivotal pose in the Surya Namaskar, this is an elegant asana that works on your upper body. . It gives the abdominal muscles a rooted stretch.

Do not attempt this asana if you are pregnant or suffer from a hernia.

To know more about the asana, click here: Bhujangasana

Back To TOC

Also Known As Cobbler Pose

The Cobbler Pose works on the inner and outer thighs. An interesting variation of this pose is to flutter the legs like a butterfly a reason why it is also called the Butterfly Pose. It is easy, straightforward, and relaxes your lower body.

Avoid doing this if you have knee injuries.

To know more about the asana, click here: Baddha Konasana

Also Known As Garland Pose

A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. It improves flexibility and tones the inner/outer thigh region.

Avoid this asana if you suffer from knee or hip pain.

To know more about the asana, click here: Malasana

Also Known As Crescent Pose

This pose is all about the lunge it stretches the legs, hamstrings, and thighs, thereby helping in toning the muscles from the hips to the ankles. It releases tension and gives you great flexibility.

If you have knee injuries or heart problems, you might not practice this asana.

To know more about the asana, click here: Anjaneyasana

Also Known As Half Frog Pose

The Half Frog Pose is one of the most challenging poses, but it gives you remarkable results. It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.

It is best to avoid this asana if you have neck, shoulder or lower back pain.

Back To TOC

Also Known As Big Toe Pose

A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver.

It is one of the most basic poses and can be done by anyone. However, for beginners, it might take a while before they can fully bend and stretch.

To know more about the asana, click here: Padangusthasana

Also Known As Pyramid Pose

It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs.

This pose is not advisable for pregnant women and anyone with hamstring issues.

To know more about the asana, click here: Parsvottanasana

Also Known As Warrior 2 Pose

The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica like magic.

Avoid this asana if you have chronic knee pain, arthritis, high blood pressure or diarrhea.

To know more about the asana, click here: Veerabhadrasana

Also Known As Wide Angle Seated Bend Pose

Think of it like doing a split while dancing, except this is seated. The deep stretch releases the tension in your torso and hip muscles and tones the hips.

This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain.

To know more about the asana, click here: Upavistha Konasana

Back To TOC

Also Known As Eagle Pose

The Eagle Pose is a convoluted pose that engages your thighs, legs, and arms while pushing the torso outside the body. The balancing act helps you find stability and, in the process, strengthens your core and hip muscles.

Avoid this asana if you have knee, shoulder, or ankle pain.

To know more about the asana, click here: Garudasana

Also Known As Happy Baby Pose

This one is a great pose as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor. The inner thighs, groin, and hamstrings are also toned and strengthened in the process.

Avoid this pose if you have diarrhea. During pregnancy, the pose should be adapted.

To know more about the asana, click here: Ananda Balasana

Also Known As Pigeon Pose

The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it thoroughly works on your hip muscles.

Even though this asana is profound and compelling, it is best to do it under the supervision of a certified instructor, especially if you have tight thighs or hips.

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24 Best Yoga Poses To Lose Weight Quickly And Easily

How to diet – NHS

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

Low carb, the 5:2 diet,detox, cabbage soup... there's no shortage of novelty diet programmes promising to helpyou lose weight fast.

The big question is, do they work? Most do lead to fast sometimes dramatic weight loss, but only for the pounds to creep back on again at the end of the diet.

More worryingly, many fad diets are based on dodgy science or no research at all, prescribing eating practices that are unhealthy and can make you ill.

The British Dietetic Association says there's no "wonder-diet you can follow without some associated nutritional or health risk".

A fad diet is typically a low calorie diet with few foods or an unusual combination of foods.

People can lose weight very quickly initially, but soon get fed up and return to old eating habits, and end up putting the weight back on.

Here are 5 reasons why following the latest novelty diet may not be a good way to lose weight.

Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume.

"Crash diets make you feel very unwell and unable to function properly," says dietitian Ursula Arens. "Because they're nutritionally unbalanced, crash diets can lead to long-term poor health."

Find out how to start losing weight

Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products.

Cutting out certain food groups altogether could prevent you getting the important nutrients and vitamins your body needs to function properly.

You can lose weight without cutting out foods from your diet. The Eatwell Guide shows the different foods we should be eating.

Some diets are very low in carbohydrates (like pasta, bread and rice), which are animportantsource of energy.

While you may lose weight on these types of diets, they're often high in protein and fat, which can make you ill.

Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation.

"It's been suggested that the high protein content of these diets 'dampens' the appetite and feelings of hunger," says Arens.

Many low-carbohydrate diets allow you to eat foods high in saturated fat, such as butter, cheese and meat.

Too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke.

Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things.

But there's no evidence that toxins build up in our bodies. If they did, we'd feel very ill.

Detox diets may lead to weight loss because they involve restricting calories, cutting out certain foods altogether, such as wheat or dairy, and eating a very limited range of foods.

"Detox diets do not work," says Arens. "They are, in effect, a form of modified fasting."

Some fad diets are based on eating a single food or meal, such as cabbage soup, chocolate or eggs.

Others recommend eating foods only in particular combinations based on your genetic type or blood group.

Often there's little or no evidence to back up these diets, and they can be difficult to keep to in the long term.

"If followed over long periods, these dietscan bevery unbalanced and bad for your health," says Arens. "You may lose weight in the short term, but it's much better to lose weight gradually and to be healthy."

We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Mostadults need toeat less and get more active.

The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise.

A few small alterations, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help youlose weight.

There are also plenty of ways to make physical activity part of your life.

If you're overweight, aim to lose about 5 to 10% of your starting weight by losing 0.5 to 1kg (1 to 2lb) a week.

You should be able to lose this amount if you eat about 500 to 600 fewercalories than you normally consume each day.

An average man needs about 2,500 calories a day and an average woman about 2,000 calories to stay the same weight.

Find out whether it's safe to lose weight fast

Here are 6 simple things you can do to eat healthily and help you lose weight.

You'll find lots more tips and information in our lose weight section.

Regular physical activity will not only help you lose weight, but could also reduce your risk of developing a serious illness.

The amount of physical activity that's recommended depends on your age. Adults aged19 to 64 who are new to activity should aim to build up to 150 minutes of moderate-intensity aerobic activity a week.

Learn more about physical activity guidelines for adults

Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you're buying.

See the article here:
How to diet - NHS

FODMAP Food List | IBS Diets

Oct, 20th 2019 8:43 am, Article Recommended by Dr. J. Smith

Updated: October 1, 2019

The low FODMAP diet can be challenging but this helpful food list makes the diet so much easier to follow. Simply have a read of the list to familiarize yourself with what you can and cant eat. During the elimination phase try to restrict high FODMAP foods from the bad list and try and eat the low FODMAP foods from the good list. You can also print a more concise printable FODMAP food list.

For those of us needing 1 on 1 personal help with the diet and lifestyle change see the recommended FODMAP diet coaching page or try the personalized low FODMAP meal plan service.

Get freshly prepared low FODMAP meals delivered right to your door with meal delivery service Epicured. Get an exclusive $20 off your order offer by clicking here.

A wonderful FODMAP focused store providing many delicious FODMAP friendly foods such as tasty stocks and salsas and essential pantry foods is Casa de Sante. I highly recommend giving their range a try as it makes the diet that much easier and tastier.

Looking for a book to have a list on the go? Try The Complete Low-FODMAP Diet by Sue Shephard. If youre looking for a food diary to track food during the diet then try the low FODMAP food journal.

Fruit fruits can contain high fructose

Meats, Poultry and Meat Substitutes

Cereals, Grains, Breads, Biscuits/Cookies, Pasta, Nuts and Cakes

Condiments, Dips, Sweets, Sweeteners and Spreads

Prebiotic Foods

Drinks and Protein Powders

Dairy Foods

Cooking ingredients

If quantities are given these are the highest amount allowed

A great source of ready made and flavorful low FODMAP sauces, oils and snacks is FODY Foods.

For a list of FODMAP free foods see the FODMAP stacking and FODMAP Free Foods page.

Vegetables and Legumes


Meats, Poultry and Meat Substitutes

Fish and Seafood

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Condiments, Dips, Sweets, Sweeteners and Spreads

Drinks and Protein Powders

Dairy Foods and Eggs

Cooking ingredients, Herbs and Spices

FODMAP Food List | IBS Diets