How To Lose Weight Archives | Dr. Stephen Gullo

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10 Weight Loss Motivational Quotes To Help Keep You Going

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Are you running low on motivation to move forward on your weight loss journey? Do you feel like all your efforts do not materialize into your expected results? Experiencing “dryness” in our weight loss journey is normal. Almost everyone goes through it. However, those who have successfully achieved their goal weight have one thing in common—they did not let their moments of “dryness” discourage them. Instead, they used these circumstances as an encouragement to do better.

If you are on the verge of giving up, maybe the following motivational quotes will help remind you of why started this journey in the first place!

  1. “It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” ~William James
  1. “Everyone faces defeat. It may be a stepping-stone or a stumbling block, depending on the mental attitude with which it is faced.” ~Napoleon Hill
  1. “Life is a grindstone. Whether it grinds us down or polishes us up depends on us.” ~Thomas L. Holdcroft
  1. “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” ~Old Chinese Proverb
  1. “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” ~Michael Jordan
  1. “Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” ~Mark Victor Hansen
  1. “Smooth seas do not make skillful sailors.” ~African Proverb
  1. “If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” ~Maya Angelou
  1. “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~Unknown
  1. “Our greatest glory consists not in never falling, but in rising every time we fall.” ~Oliver Goldsmith

Keep your eyes on your end goal. You were made to handle every hurdle in this journey. Just trust in yourself and never give up!

Stay On Track In Your Weight Loss Journey

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Your weight loss journey could be one of the most frustrating, most challenging personal journeys you’d take on in life. But you know you want it. You know the rewards waiting for you at the end will make everything worth it.

To help keep you motivated, here are some things to keep in mind.

1. Stop Trying So Hard

Take it slow and easy. Don’t beat yourself up for your slips. Instead, look at them as reminders of the many challenging and rewarding steps you need to take. If you need to slow down, then do it. Just please don’t quit.

2. Stay Away From Super Skinny Models

Quit pinning photos of very skinny models. Research has found that doing so may actually hurt your progress. These images set unrealistic self-standards. Understand that you’re weight loss journey is your own personal journey. Be your own model.

3. Plan

A successful weight loss journey relies partly on how you plan it. I always encourage my clients to review their past food histories and from there build the necessary steps to take. This way past mistakes are not committed again.

4. Focus On The Now

Many of us wait until we achieve our ideal weight before we can finally say we’ve made it. What we fail to remember is that by just showing up today and deciding to move forward with your weight loss journey is already something to be proud of. So be proud of this moment, of this now.

5. Invite Healthy Into Your Life

Surround yourself with health. Ditch foods you are likely to abuse and instead replace them with healthier alternatives. Adjust your environment according to the lifestyle you want to lead.

Your weight loss journey can indeed become frustrating, but it’s also one of the most rewarding undertakings. So don’t give up. Trust in yourself. You’re doing great!

Source:
http://www.shape.com/weight-loss/tips-plans/22-ways-stay-motivated-lose-weight

Weight Loss Tips Backed By Science

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Weight loss has become an “industry” in the USA. Unfortunately, the weight loss industry is full of fad diets and dieting tips that are not evidence based. And following these diet trends has been proven to be disadvantageous since they do not work in the long term. With these diets, you are more likely to go back to your earlier bad habits and regain the weight you have lost.

That is why it is important to be familiar with weight loss tips that are actually backed by science and research. Here are some of them.

1. Drink water, especially before meals

Drinking water can boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn more calories.
(Source: “Water-induced thermogenesis”)

2. Green tea

Other than coffee (preferably black), another drink that aids in weight loss is green tea. Green tea has small amounts of caffeine, and it has been reported that caffeine works together with powerful antioxidants present in green tea called catechins in enhancing fat burning. (Source: “Green tea catechins, caffeine and body-weight regulation”)

3. Cut back on (added) sugar

It has long been established that added sugar is the worst component of the modern diet, and yet most people are still eating too much of it. Research has found that sugar consumption is strongly associated with the risk of obesity. So naturally, it helps to cut back.
(Source: “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity1,2”)

4. Keep it spicy

Spicy foods like Cayenne pepper has Capsaicin which helps boost metabolism and reduce appetite.
(Source: “Effects of capsaicin…”)

Remember, be vigilant when picking up fad diets. An effective weight loss strategy is one that considers your unique food history and takes into account the foods you are most likely to abuse.

Are ‘Healthy Foods’ Ever Really Bad For You?

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is-healthy-food-healthy

You may have seen a similar headline before: “7 Healthy Foods That Are Actually Bad For You.” The idea here is that dieters have somehow been tricked by the dieting industry and by fad diets into thinking unhealthy foods are actually healthy. While that may be the case with certain fads like the Master Cleanse—deprivation is never healthy—most of these claims about ‘healthy’ foods actually being unhealthy are just plain false.

Take this new article published in the NY Post (below). It claims that eggplant is bad for you so you should substitute broccoli rabe instead. Aside from the shoddy science (replacing eggplant with broccoli rabe would hardly be an improvement because broccoli rabe frequently contains arsenic, as do a number of cruciferous veggies), the real problem with this article is that it overdramatizes the so-called “dangers” of eating these healthy foods. The truth is that any food can become unhealthy if you eat too much of it. Also, the emphasis in the article is on substituting one food for another when the real emphasis should be on understanding the food history of the person eating the food. That is what ultimately determines success or failure at weight control.

This article is a perfect example of what passes for advice in the diet field but is simply contributing to people’s weight problems. Fat people know what and what not to eat. The problem is they can’t stop eating.

Source: NY Post

Should You Try The 3-Hour Diet?

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The 3-Hour diet sounds like it advises dieters to expect miraculous weight loss within three hours, but don’t get your hopes up. The creator, Jorge Cruise, advocates eating small meals and snacks every three hours to keep the metabolism revved. In his diet plan, no foods are banned. Cruise has one part of the problems with food restrictions down pat. However, his diet relies on portion control. After all, you won’t lose weight if you eat a three-course dinner every three hours. Dieters would have to rely on willpower to stick to small portions—not easy and also not recommended. However, the rest of the 3-Hour Diet’s principles seem pretty sound.

The 3-Hour diet offers help with meal planning. It encourages dieters to fill their plates with fresh veggies or fruits, a source of protein, and a source of carbs (we’re assuming that the “carbs” category refers to grains, since veggies and fruits also contain carbs). Aside from the portion control flaw, the diet’s other major downfall is that it does not encourage physical activity. This is intended to customize the plan for those with joint problems or other medical conditions that prohibit many forms of exercise. However, even those with joint problems would benefit from water walking or water aerobics, with a doctor’s approval. One reviewer of the 3-Hour diet also points out that the creator insists that a person’s belly fat will be burned off first. However, spot reduction is simply not physically possible. So as with any ‘fad diet’, take the good and ditch the bad.

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weight loss programs that work New York, NY | Crash Diets 101: The Israeli Army Diet

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Crash Diets 101: The Israeli Army Diet

The Israeli Army Diet sounds like it may have been inspired by Mossad agent Ziva David on “NCIS,” but it was actually popular back in the 1970’s. This diet has absolutely nothing to do with the actual diet of the Israeli Army—fortunately for them! It’s in the same category as the Master Cleanse diet and other starvation diets, weight loss programs that work New York, NY

weight loss programs that work New York, NY

This diet plan lasts for eight days. Dieters are instructed to consume only one specific food for two consecutive days, for a total of only four different types of food for the entire time period. Black coffee and tea are allowed on all days. For the first two days, dieters eat only apples. On days three and four, dieters eat only cheese. The next food to be eaten is chicken. Salad is all that is allowed on the final two days.

There doesn’t appear to be any logical reasoning behind this diet plan, aside from the fact that it’s simple to follow (on paper, at least). Nutritionists typically agree that for general health and successful weight loss, dieters should consume a wide variety of healthy foods. This diet is nutritionally poor, to say the least, and it offers an alarmingly low number of calories. Dieters are certain to experience rebound weight gain, along with constant hunger pangs, fatigue, and dizziness. Consuming nothing but cheese or chicken for four straight days also practically guarantees constipation. We’d recommend steering clear of this crash diet.

Weight Loss program New York, NY

Weight Loss program New York, NY | How To Lose Weight Safely While Breastfeeding

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How To Lose Weight Safely While Breastfeeding

Mothers who breastfeed should never attempt to drastically cut calories or otherwise have a restricted diet. Your body will burn about 500 calories a day just by breastfeeding. Plus, giving birth and taking care of a newborn requires a TON of energy. Before attempting to lose weight while breastfeeding, consult your doctor. A reduced-calorie diet can limit the amount of milk your baby will get. That said, it is certainly possible to lose weight safely while breastfeeding—just do it gradually. Eat a varied diet with plenty of fresh produce, complex carbs, and lean proteins. Buy organic whenever possible to limit the amount of pesticides in your food, Weight Loss program New York, NY

Weight Loss program in New York, NY

Check out these 9 foods that may help you lose weight but won’t put you or your baby in danger while breastfeeding.

1. Soy Milk (Some babies have a sensitivity to cow’s milk)

2. Almond Milk (Another good alternative to cow’s milk)

3. Fresh Fruit (Eat plenty of healthy snacks throughout the day  your body needs the energy)

4. Water (Drink a minimum of 8 oz. after every time you nurse)

5. Brown Rice (This and other whole grains provide long-lasting energy)

6. Salmon (Choose unsaturated fats instead of saturated fats)

7. Avocados (Spread on whole grain toast for a midmorning snack)

8. Asparagus (Tends to have a lower level of pesticides)

9. Cabbage (Also tends to retain fewer pesticides)

 

The best weight loss program in New York, NY

The best weight loss program in New York, NY | How To Avoid Gaining Back The Weight You Lost

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How To Avoid Gaining Back The Weight You Lost

Rebound weight gain refers to weight gain that occurs directly after a dieter has lost weight and subsequently changed his meal plan or stopped a diet. Dieters often express frustration that they gained back all the weight they lost, and then some. Rebound weight gain is almost inevitable when you embark on a starvation diet or other fad diet, such as the Israeli Army Diet. 50 Cent gained quite a bit of weight back after using the Master Cleanse diet—another starvation diet, The best weight loss program in New York, NY.

The best weight loss program in New York, NY

But you don’t necessarily have to starve yourself on a diet in order to experience rebound weight gain. Those who take in a reasonable amount of calories on a low-carb diet or a diet that cuts out entire food groups are also susceptible to gaining back all the weight that they lost.

In some cases, the gained weight is due to water retention. Much of the time, dieters simply revel in eating their favorite foods again after a diet is over, leading to excessive calorie consumption. Preventing rebound weight gain is simple. Instead of using a potentially dangerous fad diet, make permanent, healthy changes to your diet and exercise habits. Use meal planning as a strategy to prevent overeating. Use healthy food swaps to cut excess calories out of your diet without depriving yourself of tasty foods. Incorporate muscle-building exercises into your workout routine; the more muscle mass you have, the higher your metabolism will be. And don’t beat yourself up if you do gain back a couple of pounds. Just focus on moving forward with your new plan for healthy living.

Diet Program in New York, NY

Diet Program New York, NY | 10 Best Foods To Add To Your Diet If You’re Lactose Intolerant

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10 Best Foods To Add To Your Diet If You’re Lactose Intolerant

Many weight loss diets advise you to switch to low-fat or nonfat dairy products to cut calories out of your diet. If you’re lactose intolerant, you’re already avoiding these products (or you’re risking gastrointestinal distress). Dairy products do contain important nutrients that your body needs, like calcium and vitamin D. When you devise your weight loss meal plan, make sure you include non-dairy sources of these key nutrients for optimum health. Most people should get at least 1,000 mg of calcium daily, or at least 1,200 mg if you’re a woman over 50 or a man over 70, Diet Program New York, NY

Diet Program New York, NY

If you’re lactose intolerant and looking to make up for what you miss by cutting out milk, check out these 10 foods which could help you get key nutrients often found in dairy.

1. Eggs (Provide vitamin D. Eat the whole egg, but don’t add any milk)

2. Orange Juice (Choose a low-sugar brand fortified with calcium and vitamin D)

3. Collard Greens (357 mg calcium per cup, boiled)

4. Oatmeal (Actress Sophia Bush loves oatmeal)

5. Blackstrap Molasses (172 mg per tbsp.  add to oatmeal)

6. Kale (1 cup cooked kale has 93 mg calcium)

7. Soy Milk (Choose a brand fortified with calcium)

8. Spinach (130 mg calcium in 1/2 cup, cooked)

9. Black Beans (120 mg calcium in 1 cup)

10. Oysters (Just 3 oz. contains 80 mg calcium)

The Problem with Portion Control

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Portion control is considered to be one of the cornerstones of dieting. Proponents claim that you can eat fast food tacos, chocolate, ice cream, and all other types of junk food and still lose weight so long as you use portion control. Some proponents of portion control recommend stocking your kitchen with much smaller bowls, plates, and glasses to cut down on portion sizes and calories.

It’s pretty well known by now that America suffers from an obesity epidemic. Just a few decades ago, the average portion sizes of home-cooked and restaurant meals were much smaller. So it stands to reason that portion control is the answer to dieting right? Wrong. If you rely on your willpower to help you lose weight, chances are it’s not going to work. You’ll probably tell yourself, “Well, I took a much smaller bowl of ice cream, so what’s the harm in adding a candy bar to lunch tomorrow?” Instead of relying on faulty willpower, it’s always best to use smart weight loss strategies to meet your goal weight. Use lower-calorie food substitutions instead of dieting deprivation. Plan out your meals in advance and don’t forget to make time to exercise.

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