Intermittent Fasting and Weight Loss

Have you been trying to lose weight without success? You are definitely not alone, and as weight loss specialists, we know that there is no one-size-fits-all method for weight loss. Different things work for different people, and today we would like to tell you about one method of weight loss that is rapidly rising in popularity: intermittent fasting!

What is intermittent fasting?

Intermittent fasting is an umbrella term for not just a diet, but an eating pattern. To fast is to go with little to no food for a period of time, usually no longer than 24 hours per fast. Often abbreviated as IF, intermittent fasting can be done many different ways. The 16:8 method is quite popular and it involves restricting food intake for 16 hours out of the day, and eating all of your calorie needs within an 8-hour window. The 5:2 method consists of eating a regular, well-balanced diet for five days out of the week, and then eating 0-500 calories of protein and fat, such as fish, eggs, or nuts, for two fasting days out of the week.

These methods of intermittent fasting reduce your calorie intake, but you must be careful not to overeat during your “allowed” eating windows. If done correctly, this is a very successful weight loss strategy!

What are some health benefits of intermittent fasting?

  • Reduced inflammation
  • Lowered blood pressure and resting heart rate
  • Positive effects on the cardiovascular system
  • Improved insulin sensitivity
  • Shifts in the body’s cellular and metabolic processes in ways that promote optimal health
  • Weight loss

According to Mark Mattson, a professor of neuroscience at Johns Hopkins School of Medicine, the 5:2 plan of intermittent fasting has the most data backing it up. It works best if the two fasting days are not consecutive. Split those days apart from each other to improve your chances of success. It is also best to have very little to no carbohydrates on fasting days.

What can you expect when beginning with intermittent fasting? Prepare yourself to feel hungry for the first few days or weeks. But by the end of the first month, most people’s appetites have adapted to the new changes. Do you have any additional questions or would like more support? Give us a call and we can help! As one of Utah’s fastest-growing weight loss clinics, we’ve helped hundreds of people lose weight and keep it off in just a few years of doing business, and we know that we can help you, too! Intermittent fasting and weight loss might be what gets your body going towards your health and wellness goals.

Lose 100 Pounds in One Year

“I need to lose 100 pounds.”

“My doctor told me that I should lose 75 pounds before I can” …

“I’m 50 pounds overweight.”

“I am developing type 2 diabetes.”

“I gained 60 pounds during my pregnancy.”

We hear these phrases often, and we empathize with you. Losing weight is not an easy process, and when you have more than 50 pounds to lose, it can feel extremely overwhelming and nearly impossible!

If you are just getting started, our primary message to you is that YOU CAN DO THIS! We want to help. Here are some tips to get you started:

1. Focus mainly on your nutrition.

The word diet feels like a punishment, so we are going to focus on the word “nutrition” and ways we can nurture our bodies to promote goodness, health, and wellness. Nutrition is the number one factor to weight loss, and many people lose weight based on their nutrition alone without exercise. We always encourage some form of exercise, but we strongly believe that success can be found with what we put into our mouths. In order to lose 100 pounds in a year, your focus should be on protein, vegetables, fruits, and complex carbohydrates, like beans, oats, squash, and brown rice.

Vegetables are high in volume and low in calories. They can fill you up without filling your daily calorie intake, meaning you can eat more food. Just imagine what 400 calories of vegetables looks like versus 400 calories of a donut. Try building your meals around your vegetables. How do you like to cook your vegetables? If you like roasted veggies, make a huge pan of them and throw in some chicken for protein. If you like salad, find a light dressing and add turkey or another form of protein to keep you full. Eating all of these vegetables will not only help you reach your goals, but your body will be absorbing all of these amazing vitamins and nutrients, which will help you feel better, you will have more energy, your mood will be improved, and you may even sleep better at night.

2. Sleep.

Speaking of sleep, it is an important factor in weight loss. Studies have shown time and time again that when we are deprived of sleep, our health goals become sabotaged. Getting a good night’s rest every night helps us control our mood, our cravings, and if anything, there is less time that we are awake and tempted by mindless snacking.

3. Get moving.

The benefits of exercise are so numerous that we could write an entire book on the subject. There are so many different kinds of exercise, and the main point is the most important point: get your body moving! Whether you like to go for an afternoon walk, make step goals using a fitness tracker, swim in the pool, climb stairs, hit the weights, or play sports, all of these are good ways to help our bodies become stronger, and the more you move, the more calories you will burn during the day which will speed up your weight loss. Here are some ways to help you get started with exercise.

4. Accept that this is a long-term process.

It took a long time to gain extra weight, and it might take a long time to lose it, too. If you need to lose 100 pounds, or even 50 pounds, it can take many people about a year’s time. Rather than let that overwhelm you, think of it this way: this one year will pass regardless. Will you make the effort during this one year to better yourself and become healthier? Or will you stay stuck with your weight gain for another year? Considering all of the years that we (hopefully!) have to live, sacrificing one year’s time so you can have many more years of feeling your best is a small price to pay. Having a realistic mind frame will hopefully keep you from become overwhelmed and frustrated, which will hopefully help you stay on the path towards health.

You don’t need to suffer as you lose weight. Our weight loss programs at South Valley OrthoMed are designed to help you achieve success! 100% of our patients lose weight, and they do it while managing their busy lives, their families, their jobs, and their hobbies. You can do it, too! Our compassionate staff will help you stick with your goals, and help you overcome the obstacles in your way. Schedule your free consultation today so you can find out how we can help YOU!

You may also be interested in the best way to lose weight fast.

Looking for more tips? Check out this Healthline article.

Eating Healthy and Not Losing Weight

If you’ve tried everything to lose weight and nothing has worked, we are here to help!

Weight Loss can be so terribly frustrating. When you feel like you are doing EVERYTHING in your power to drop the extra pounds, and they stick around like an annoying younger sibling, it’s demoralizing. We get it. We’ve been there! And you are definitely not alone in this struggle.

There are certain illnesses and ailments that can prevent a person from losing weight, but for the majority of Americans, these illnesses are not the cause of weight gain, and are not preventing weight loss.

Okay, we hate to be the bad guys here, but we have to tell the truth.

You are eating more than you think you are.

You are not creating enough of a calorie deficit.

You are not properly tracking your food intake.

You are having little bites of snacks here and there throughout the day.

You are too sedentary.

Please don’t hate us, we send this truth bomb out there with love. And once people are no longer in denial over their weight gain, real progress can begin!

Check out this great graphic from @soheefit on Instagram. Isn’t it amazing how quickly all of those little things add up throughout the day? A person would definitely lose weight on sticking to 1,205 calories per day, and most people would actually gain weight after consuming 3,250 calories per day.

Accountability is one of THE most important factors when it comes to weight loss. This can be a hard change for many people, but there is a plus side. Accountability also leads to control and empowerment! Once you realize that your weight is in your hands, everything can change because you can change it!

Our medical weight loss plans are packed with resources to help you stave off hunger, feel energized, and lose the weight for good. And for you exercise-haters out there, while we always encourage healthy habits and regular exercise, it is actually NOT built into our weight loss programs.

We do offer a 100% FREE consultation for any interested patients to come take a look-see at medical weight loss, what the plans consist of, the type of commitment it would entail, etc… Our staff is ready and waiting to help you meet your goals. We’re just waiting on you!

THE BEST WAY TO LOSE WEIGHT FAST!

Oftentimes when it comes to weight loss, slow and steady wins the race. But sometimes we want to see the pounds fall of the scale quickly and there is a way to get ‘er done: The HCG Diet Protocol!

How Does HCG Work for Weight Loss?

The HCG diet came about during the 1950’s by a British doctor, Dr. A.T.W. Simeons. He created a rigid protocol in combination with the HCG hormone (also known as the pregnancy hormone), which allows the body to use fat as a form of energy without cannibalizing organs or muscle.

The HCG hormone alone does not cause any weight loss. HCG is a placental peptide hormone produced and released during pregnancy (but don’t worry – it is safe for women AND men). Dr. Simeons theorized that this hormone regulates the metabolic systems of the body, making fat reserves readily available when food is not available. When placed in the right environment and timed with a low-calorie diet of specific foods, the HCG protocol allows both men and women to live off their excess fat.

What is the HCG Diet Protocol?

The HCG Diet Protocol is broken up into phases. PHASE ONE is the loading phase and for most people, this is the fun part! The loading phase lasts for three days and the patient is supposed to eat DOUBLE the amount of food they normally eat. High-fat foods are best, and despite any initial reservations, this phase is critical for success on the HCG protocol. This phase revs up the metabolism and prepares the body for the phase two, which is the low-calorie phase.

PHASE TWO lasts for 23-45 days. During this phase, the protocol is to eat only 500 calories per day, and only very specific foods which are outlined in the manual. This may sound crazy, but we’re not pulling your leg – this is the protocol! During this phase, patients lose on average between 1-2 pounds per day. Yes, per day! The weight loss is fast, but only if the strictest adherence is given to the diet.

PHASE THREE is the transition into maintenance and this phase lasts for 3 weeks. Phase three is also strict and consists of a low-carbohydrate and low-sugar diet in order to re-regulate the hypothalamus. During this phase, a new weight “set point” is established. After the first 3 weeks of phase three, grains can slowly be added back into the diet while maintaining the new weight and set point.

The HCG Diet Protocol requires quite a bit of self-control, and if a patient is not willing to adhere to the guidelines, weight loss may not be achieved. But when done correctly, patients can see and feel the rapid weight loss, and keep it off for good.

When it comes to weight loss and healthy weight maintenance, as always, the traditional rules of healthy living still apply. A patient can have amazing results using the HCG Diet Protocol, but if that patient doesn’t change the dietary and lifestyle habits that once caused the weight gain, any weight lost on any diet will be short-lived.

If you would like to know more about the HCG Diet Protocol, we can answer any of your questions and we offer a 100% free consultation. Schedule yours today!

The Golden Rules For Your Weight Loss Journey

Have you been watching your weight slowly climb over the years? Does the thought of making changes overwhelm or upset you? WE HAVE GOOD NEWS FOR YOU, SO READ ON!

Beginning to take charge of your life is a monumental decision, but each step does not need to be so grand. You don’t need to work out for hours each day and never enjoy a scoop of ice cream again in your life. YAY! To get started, we have put together the two golden rules of weight loss that you need to remember:

1. Create a calorie deficit
2. See number 1 again

Just kidding! There is only one golden rule of weight loss, and that is to create a caloric deficit! You need to burn more calories than you are taking in. It truly is that simple! But then, why is it so hard? That is where things get, uh, complicated.

A simple internet search will yield millions of results regarding weight loss, weight gain, weight management, exercise plans, special diets, etc… It is very challenging to sift through all of the information and quite frankly, dogma. Should we eat carbs? What about meat? Or vegetarian? Should we eat less at night? Or skip breakfast? But isn’t breakfast the most important meal of the day? It isn’t anymore? **HEAD EXPLODES**

Thankfully there is an entire army of trained health professionals trying to correct half-truths and pseudo-science. The weight loss strategy of counting calories is not very sexy and doesn’t have a catchy tagline with huge promises. But the University of Vermont conducted a study that showed counting calories to be the best predictor of weight loss success and that, even better, it only took an average of 14.6 minutes per day to do! You can read more about that study right here.

It sounds so incredibly easy but the truth is, many people don’t accurately report their caloric intake. A treat here, a handful of nuts there – those things can really add up when they’re not accounted for in food logging especially if those little incidences happen several times throughout the day. It takes a great deal of honesty and accountability in order to count calories and oftentimes, our lack of honesty with ourselves is what led to greater weight gain to begin with.

If you’re interested in counting your calories, there are so many resources available to you. There are apps like Lose It or My Fitness Pal where you can keep your food log right there on your smartphone. You can just write your calories down on post-it notes or a blank notebook if you prefer – no need to be fancy if that isn’t for you! You can find the calorie counts for fresh produce using a little bit of Google researching. If you’re counting calories and are feeling hungry, add more protein to your diet. It will help you feel fuller for longer, which will enable you to stick within your calorie budget. And of course, make sure you write everything down, including the treats! Work the treats into your daily calorie budget as part of your healthy, balanced diet, because living without treats is not living your best life.

If you’re at the beginning of your health journey, we celebrate you! It takes a lot of courage to make big or small changes in our lives. South Valley OrthoMed is here to help in any way that we can, but even if you don’t end up working with us, we want everyone to be living their best life possible. Follow us on Facebook and Instagram for more information!

“Practice isn’t the thing you do once you’re good. It’s the thing you do that makes you good.” –Malcom Gladwell

Society’s Uphill Slope of Weight Management

Medical weight loss should not be viewed as simply a cosmetic change to a person's lifeThere’s little question that Salt Lake City, and really all of Utah, values appearance. Whether that be through impressive landscaping of shopping centers, cleanliness of city streets, or personal appearance, people of Utah like things to look good. Because of this, a person’s desire to make changes toward a healthier lifestyle is often perceived by many to be purely a cosmetic one. And while society and pop culture certainly do place their own pressures on personal appearance, the goal of something like medical weight loss is primarily to focus on improving a person’s overall bill of health by making positive lifestyle changes.

The busy nature of the modern world presents a constant uphill battle for many people when it comes to weight management. Eating healthier and exercising properly are more time-consuming than their alternatives, and that’s extra time many people often don’t have. After months, or even years of a hectic, on-the-go lifestyle, little bits of weight that were added on here and there can eventually take a toll on a person. This isn’t always just limited to outward appearance either. The convenience of a lot of the food people eat while constantly out and about can add on plenty of other complications to a person’s health. Then consider the strain that increased weight can have on a person’s joints, and one can really start to see the various issue that can arise.

This is why medical weight loss, losing weight in general, should never be viewed as just some cosmetic improvement. For many patients in Utah, weight loss is just a cherry on top of other positive lifestyle changes that were made primarily to help them FEEL better, as opposed to just looking better. The sense of comfort, both physically and mentally, that can come to a person as a result of positive changes can truly be life-changing. And much like how day-to-day stresses and lack of time can contribute to a person’s health declining for a period of time, the positive momentum from eating and living better can carry people on to plenty more improvements in their own life.

So whether you’re a hard-working professional in Salt Lake City or a stay-at-home parent in South Jordan, medical weight loss can help set you back on a path to living a more energetic and healthier lifestyle. Your outer-self is sure to benefit tremendously, but your inner-self might just feel as healthy and alive as ever!