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August 10, 2022 Weight Loss

There are a lot of diets out there. And if you’re like most people, you’ve probably tried a few (or more than a few). The thing is, most diets don’t work in the long run.

In fact, anywhere from 80% to 95% of dieters gain the weight back within one year.

Why is that?

It’s because many diets do not have the answer to two questions:

  1. How do I lose weight?
  2. How do I keep it off without feeling like I have to live on a diet?

If you want to lose weight and keep it off, you need to find a way to eat that works for you and your lifestyle long-term.

In this blog post, we will discuss how not to diet as well as tips and tricks from an expert who’s seen her fair share of dieting and weight loss struggles and successes.


Common Dieting Problems

Eating Too Little

Going on a diet shouldn’t mean starving yourself. You still need to eat an amount of food that makes you feel full (but not completely stuffed).

If you don’t feel satisfied, you’re more likely to snack and ruin more than just your dinner — your diet, too.


Paying Attention to Calories Instead of Food Quality

Although counting calories is an important part of dieting, it’s not everything. The quality of food matters. Making good food choices that satisfy your hunger and make you feel energized can go a long way.



Sometimes people go too hard on the exercising portion of their weight loss regimen, which can negatively impact the outcome of their diet.

Pay close attention to how you feel as you exercise. It’s normal to be out of breath and sore during the first few weeks of your weight loss regimen’s exercise component, but you shouldn’t be exercising so hard it happens every time. You gain muscle with the right balance of work and rest.


Things You Should Do While Dieting

Drink More Water

Drinking more water is an easy way to cut out calories, sugars, and unhealthy additives from pop and other beverages. Drinking water can also help you feel more full and make you less likely to snack or cheat on your diet. A good rule of thumb is to drink half of your body weight in ounces per day, with a max of 100 ounces. For example, if you weigh 150 pounds, drink 75 ounces of water per day.


Measure Portion Sizes

Portion control is key to just about any successful diet, and you won’t be able to succeed without it. Take some extra time to measure portions — for individual pieces of food and the overall meal — and you’ll be on the path to success before you know it. A food scale and measuring cups are all you need to accomplish this — nothing fancy or expensive.


Get a Full Night’s Rest

Sleep is not for the weak. You need it to survive and to thrive. Make sure you’re getting enough sleep each night to wake up feeling energized and ready to go. You’ll feel much better on your diet if you don’t feel sluggish from not getting enough rest.

Sleeping at night is crucial. Naps are good when necessary, but consistent, constant sleep during the dark hours is key.

Find New Ways to Manage Stress

For some people, eating can be a way to cope with stress. It’s far from being the most healthy coping mechanism, and that coping mechanism can become a bad habit overnight.

That’s why it’s important to find alternative ways to manage stress that don’t involve food. Try any of the following instead:

  • Light exercise (i.e., walking)
  • Journaling
  • Art and other creative outlets
  • Yoga and meditation


Contact Us to Learn More About Our Science-Based Weight Loss Program

If you need help starting or sticking to a diet, our team at Lifelong Metabolic is here to help. We offer a variety of services that can help you reach your weight loss goals.

Contact us today to learn more about how we can help you on your journey to better health!


July 14, 2022 Weight Loss

Where Do I Start if I Want to Lose Weight?

If you’re ready to lose weight, the first step is finding a qualified professional to help you. Chicago has no shortage of weight loss experts, but Lifelong Metabolic Center is head and shoulders above the rest. 

Our weight loss expert will work with you to develop a plan that fits your unique needs and helps you achieve your goals. She’s helped thousands of people do just that. Contact us today to get started.


Why Choose Medically Assisted Weight Loss?

Support and Supervision from a Weight Loss Expert

Staying motivated to lose weight can be difficult when you don’t see immediate results in the mirror. But getting results as fast as possible may mean your weight loss is not safe or sustainable.

Our resident weight loss expert monitors your progress and supports you through daily check-ins, so you can safely and quickly maximize weight loss and keep it off! Having even one person support you through your weight loss journey can make a huge difference, and that’s what we are here for.


Avoid Bariatric Surgery or Reduce its Risks

Being obese or overweight can increase the risk of complications during surgery.

Bariatric surgery is no exception. While bariatric surgery procedures may help people shed extra weight, they can also cause more health problems, such as:

  • Blood clots
  • Bowel obstruction and/or perforation of the stomach or intestines
  • Cardiac problems
  • Gallstones
  • Hernias
  • Internal bleeding
  • Leakage
  • Low blood sugar
  • Organ injuries
  • Skin separation
  • Ulcers

If you are obese or very overweight, you are more likely to develop these issues and still struggle to keep the weight off, even with a gastric sleeve or bypass.

Our program may help you lose weight before undergoing bariatric surgery to minimize the risks associated with the procedure — or you may find you don’t need it at all!


Learn Healthy Lifelong Skills

One perk of our weight loss program is that it encourages you to learn how to eat better and exercise based on your body’s needs. These are skills you can use for the rest of your life, helping you live the best, healthiest life possible.


How Much Weight Can I Expect to Lose During the Program?

The amount of weight you lose during the program will depend on a number of factors, including your starting weight, how well you stick to the program, your metabolism, genetics, age, etc.

Our typical female client loses about 20 pounds in the first 40 days, and male clients lose even more. We see results on average of 50 pounds in 4 months for most patients needing to lose 50 pounds or more!

Our program also takes the results of a DNA test into account to help determine what types of foods and exercise your body needs in order to maintain your weight loss goals.


Who Can I See to Help Me Lose Weight in Chicago, IL?

Dr. Amanda Borre is the founder of Lifelong Metabolic Center, a top-rated weight loss center located in Naperville, a suburb of Chicago, Illinois. She attended Southern Illinois University for two years before obtaining her bachelor’s degree in biology and a doctorate from Logan College. Dr. Borre has been in practice since 2003 with a weight loss specialty since 2015.

Not only is she a weight loss expert who uses DNA testing to create more effective weight loss/weight maintenance programs, but she is also here to encourage you and support you throughout your weight loss journey.


Call Lifelong Metabolic Center to Schedule a Consultation

To learn more about Lifelong Metabolic Center’s weight loss program or to schedule a consultation, contact us today.


June 10, 2022 Weight Loss

When it comes to diets, most people give up within the first few weeks. They find it too hard to stick to a set of rules that they have to follow day in and day out. 

If this describes you, don’t worry – you’re not alone. Many people find it difficult to diet successfully. However, with a bit of planning and some coaching, you can definitely stick to your diet and see results.

In this article, we will discuss how to stay motivated while dieting and how to make sure you stick to your goals. Follow these tips and you will be on your way to reaching your weight loss goals in no time.


What Are Some Ways to Make Sticking to a Diet Easier?

Find Ways to Make Your Diet Tasty and Flavorful

Making healthy eating and dieting sustainable is all about making healthy foods taste better. There’s no need to suffer by eating bland chicken breast, broccoli, and rice every day. 

Go out to the grocery store and stock up on healthy seasonings and sauces that will make your diet pop with flavor. 


Find a Workout Routine You Enjoy

Exercise is a crucial part of any weight loss plan. But if you hate going to the gym, you’re not going to stick to your workout routine. Find a type of exercise, gym, class, activity, or routine that you enjoy. That will help incentivize you to do it regularly. Invite a friend. Workouts with buddies are free therapy!


Set Realistic, Achievable Goals

If you set unrealistic goals, you’re setting yourself up for failure. Start small and gradually increase your goals as you start seeing results. This will help you stay motivated and on track.


What Are Some Tips for Staying Motivated While Dieting?

Find a Support Group or Get a Coach

It can be really helpful to find a support group of people who are going through the same thing as you or a coach to help you one-on-one. This could be an online forum or a group that meets in person or a trained accountability coach (even a remote coach — it’s so easy and effective!). Talking to others who are working toward similar goals can make a huge difference and help you push through to make your weight-loss goal.


Keep a Food and Exercise Journal

Writing down everything you eat and drink throughout the day will help you stay accountable. You can also track your progress by recording how much weight you’ve lost or how many inches you’ve slimmed down.


Take Progress Pictures

Every few weeks, take a picture of yourself to document your progress. This is a fun way to see how far you’ve come and how much has changed from the start.


What Are Some Things to Avoid When Dieting?

Don’t Try to Keep Your Diet a Secret

Reach out to friends, family, and co-workers. Tell them what you are doing and ask for their support.


Don’t Set Unreasonable Goals

As we mentioned before, setting unreasonable goals is a recipe for disaster. You should set realistic, achievable goals that you can slowly work toward.


Don’t Make Massive Changes if You Hit a Set Point

Just stay the course and the weight will drop. Those without coaches are most likely to keep trying to make changes or give up. Those with coaches there to just remind them to keep it steady see better results and more long-term results.


What Are Some Ways to Deal with Hunger When Dieting?

Drink More Water

Drinking more water more often can help you experience hunger pangs less often. Sometimes you may feel hungry when your body needs water. Keeping a reusable water bottle nearby is a good way to stay hydrated and encourage yourself to drink more water.


Choose Healthy, Low-Calorie Snacks

Opt for healthier, low-calorie options if you start to feel a little peckish. A big green leafy salad is good. Try finely chopped celery or cucumbers and add a little pink Himalayan salt for a tasty, crunchy snack.


Stay Busy

Overeating is frequently attributed to dehydration, anxiety, depression, and boredom. Staying busy with a fun activity, hobby, or project is great for your mental and keeps you from overeating. 

When you crave food and then fulfill that craving, you are getting an internal shot of dopamine, a feel-good chemical.

The process of craving something and fulfilling that craving will give your body the same chemical outcome.

If you make a list of new habits to replace eating as a response to stress, you get the same “high” and a healthier outcome.

It needs to be something you enjoy that takes about the same amount of time as eating a snack, roughly 2 to 5 minutes.


Contact Lifelong Metabolic Center to Help You Stick to Your Diet

Lifelong Metabolic Center’s specialized weight loss and diet program can help you shed those extra pounds. Our program will help you stay on task and stick to your diet.

For more information, contact us today.


May 12, 2022 Weight Loss

As we age, our nutritional needs change. This can be due to many factors such as decreased activity levels, changes in hormone production, and an increase in risk for chronic diseases. 

It’s critical that we are aware of how our nutrition needs change so that we can adapt our diets to maintain a healthy lifestyle as we get older. 

In this blog post, we will discuss how our nutritional needs change over time and what steps we can take to ensure that we’re getting the nutrients our bodies need.


Why Do Nutrition Needs Change with Age?

There are a few reasons why our nutrition needs change as we age. One reason is that our activity levels tend to decrease as we get older. This means that we need fewer calories than we did when we were younger and more active.

Another reason is that our bodies produce less of certain hormones as we age, particularly testosterone and estrogen. These hormones play a role in how our bodies process food and use nutrients.

Finally, as we age we are more likely to develop chronic diseases such as heart disease, diabetes, and arthritis. These diseases can impact how our bodies absorb and utilize nutrients.


What Are Some of the Potential Areas of Malnutrition with Older Adults?

As we age, we tend to need fewer calories but more nutrients. 

The U.S. Department of Health and Human Services’ Healthy Eating Index found that although older adults have the highest quality diets compared to younger ages groups, they fall short in getting enough of the following nutrients:



People lose lean muscle mass with age. That’s why eating enough protein is important, especially for older adults. 

Quality sources of protein include meats, poultry, and eggs. Other great sources of protein include:

  • Seafood
  • Dairy
  • Beans
  • Peas
  • Lentils


Vitamin B12

Vitamin B12 keeps the body’s blood and nerve cells healthy.

The body’s ability to absorb vitamin B12 decreases with age. On top of that, older adults often take medications that disrupt proper vitamin B12 absorption.

Eating fortified cereals for breakfast is one way to get more of this necessary vitamin in your diet.


What Do You Need to Eat More of As You Grow Old to Avoid Weight Gain?

For many, a general recommendation would be to have a  diet that is high in protein and low in saturated and trans fats. Protein is the building block for maintaining and building lean muscle, which helps keep you strong and mobile.  

Cutting back on excess sugar can also help you avoid weight gain as you age while reducing your risk of developing certain types of chronic diseases.


What Are Some of the Factors That Lead to Reduced Food Intake with the Elderly?

Some of the most common reasons the senior population eats less food include:

  • Appetite decrease
  • Poor dental health
  • Difficulty swallowing
  • Depression
  • Inability to shop and cook
  • Medication side effects


How Should Someone Who is, Let’s Say in Their Thirties or Forties, be Eating Compared to Someone Who’s in Their Sixties or Seventies?

Adults in their thirties are typically more active and have higher metabolisms than adults above the age of 40. As a result, they tend to be more resilient to weight while taking in more calories.  

Adults in their forties can benefit from eating a balanced diet with plenty of fruits and vegetables, whole grains, low-fat proteins, and healthy fats.

For adults in their sixties and seventies, it’s important to focus on nutrient-rich foods that are easy to digest. This includes plenty of fruits, vegetables, lean protein, low-fat dairy, and whole grains.


Contact Lifelong Metabolic Center for More Nutrition Information

To learn more about your personal nutrition needs, contact Lifelong Metabolic Center today.


April 4, 2022 Weight Loss

Are you struggling with your weight? Have you tried every diet out there and still can’t seem to lose the pounds? If so, you may want to consider seeking professional help. Lifelong Metabolic Center is an Aurora weight loss center that can provide you with the tools and resources you need to achieve your weight loss goals. We offer a variety of services in the fields of obesity and weight management, so you can rest assured that you are in good hands. Contact us today to learn more about our programs!


Why Isn’t the Weight Coming Off?

Sometimes, no matter how hard you try, the weight won’t go away.

There might be a reason beneath the surface why the weight isn’t coming off.

A medical weight loss approach may be able to help you figure out why the weight isn’t coming off and help you lose weight.


Why Medical Weight Loss?

Medical weight loss is based on science.

The team at Lifelong Metabolic Center is highly skilled and has years of experience in helping people lose weight.

Medical weight loss may be able to help you if your weight isn’t coming off for other reasons such as hormone imbalances, genetics, or thyroid problems.

We offer a variety of services that can help you achieve your weight loss goals.


How Can You Get Away from Food?

The truth is you can’t escape food. We can’t live without it.

You can’t avoid social functions and parties due to unhealthy food being present.

However, Lifelong Metabolic Center can help you improve your food-related habits.


What Treatments are Available for Weight Loss?

Our Aurora weight loss center offers the following services for our weight loss programs:


Body Composition Analyser

We utilize at-home body composition scales to monitor changes in body fat and muscle mass through your journey.  It’s about total body health — not just the number.


DNA Testing

Lifelong Metabolic’s weight loss program includes a DNA test to help us determine what foods and types of exercises will be most effective for your weight loss to be sustainable, lifelong.


Nutritional Counseling

We provide meal plans, specific food lists, and guidance through food cycling for a rapid, safe weight loss at the beginning and moderate healthy lifelong plans for weight maintenance.


Weight Management Programs and Support

We don’t just want you to lose weight during the program; we want to set you up for success. We focus on long-term weight management strategies and offer support with personalized coaching throughout the program.


Start Your Weight Loss Journey with Our Aurora Weight Loss Center

If you’re ready to start your weight loss journey, our Aurora weight loss center is here to help. Contact us today to learn more about our programs and how we can help you achieve your goals! We look forward to hearing from you soon.


March 7, 2022 Weight Loss

March is National Nutrition Month®, a time when we focus on making healthy choices for our bodies. Here are some more details about National Nutrition Month, and how you can participate in making healthier choices this March. 


What is National Nutrition Month®?

The Academy of Nutrition and Dietetics hosts National Nutrition Month® every year in March. raises awareness of the importance of making informed choices about food and developing good eating and activity habits.

Every year, National Nutrition Month® has a different theme to make it fun, unique, and engaging for all participants. 


What is the Theme for National Nutrition Month 2022?

The theme for National Nutrition Month 2022 is “Celebrate a World of Flavors.” It encourages us to incorporate our favorite foods from diverse cultures and unique traditions into our diets.


5 Ways to Celebrate National Nutrition Month® in 2022

To celebrate National Nutrition Month 2022, here are our top 5 nutrition tips and tricks to help you start this month off right.


1. Make a Grocery List and Stick to It

One of the best ways to ensure you’re eating healthy is to plan ahead. Make a grocery list before you go shopping, and stick to it. This will help you avoid buying unhealthy snacks or processed foods on impulse.

If possible, try to do most of your shopping at farmer’s markets or local grocery stores. This way, you’ll be supporting local businesses and know exactly where your food is being sourced. Eating healthy doesn’t have to be boring. There are tons of delicious recipes out there that use fresh, whole ingredients. Take some time to find a few new recipes to try this month.

Don’t forget to include plenty of fruits and vegetables.


2. Cook Meals at Home Instead of Eating Out

Cooking meals at home doesn’t just save you money; it also saves you from taking in more calories than you need. With the groceries you purchased at the store, you can more easily determine your portion sizes and how you prepare your food.

Cooking at home gives you the most control over your diet and nutritional needs.

If cooking meals from scratch is too time-consuming, there are still plenty of options you can make with minimal effort. For example, try grilled chicken or fish, a salad made with fresh ingredients, or roasted vegetables. You could make large portions and include them in other meals throughout the week to get the most bang for your buck.

If time is a concern for you, consider healthier frozen meals or subscribing to a meal prep service.

Eating out is definitely more convenient, but it’s not always the best choice for your health Explore some of these convenient, fast, healthy options you can enjoy at home instead.


3. Add More Water to Your Diet

Cutting sugary drinks out and including more water is a great way to stay healthier during National Nutrition Month®.

Sugary drinks like sodas, energy drinks, and even some fruit juices are high in calories and can contribute to weight gain. They can also cause tooth decay.

Water is essential for our bodies and has many benefits, including helping to regulate our body temperature and flush out toxins.

Make an effort to drink half of your body weight in ounces per day.  Example: If you weigh 150 pounds, drink 75 ounces of water daily. (Max 100 oz unless it’s a hot or active day.) Keeping a refillable water bottle at your desk during the workday is an easy way to get more water in your diet.


4. Exercise

Just as good nutrition is key to staying healthy, so is exercise. Eating healthy and exercising are important on their own, but they’re even more effective when you are using both.

Here are some exercise ideas to try this month:

  • Walking
  • Jogging
  • Running
  • Hiking
  • Bowling
  • Biking
  • Joining a gym, fitness class, or recreational sports team
  • Hiring a personal trainer
  • Yoga


5. Consult a Nutrition Expert

If you’re really struggling with eating a healthier diet, consider consulting a nutrition professional near you.

Not everyone’s nutritional needs are the same. You can’t rely on the Nutrition Facts label’s daily values percentages to be right for you, especially if your body needs more than or fewer than the baseline 2,000 calorie diet.

Lifelong Metabolic Center’s weight loss program can help determine your nutritional needs and show you how you can meet them.


Contact Lifelong Metabolic Center for More National Nutrition Month® Ideas

For more information on how to get the most out of National Nutrition Month 2022 or to learn more about our other services, contact Lifelong Metabolic Center.


February 1, 2022 Weight Loss

In 2020, Australian actress Rebel Wilson decided to make a change. Declaring 2020 her “Year of Health”, she embarked on a weight loss journey that lead to losing nearly 75 pounds.

This was no easy feat for the Pitch Perfect actress, but she managed to do it and keep the weight off throughout 2021.


View this post on Instagram


A post shared by Rebel Wilson (@rebelwilson)

Now, she plans to keep the weight off through 2022 and beyond.


Why Did Rebel Wilson Decide to Lose Weight?

Her Career

Rebel Wilson is best known for playing the role of Fat Amy in Pitch Perfect. As her character’s name suggests, Amy was not thin. Wilson played the role of the overweight comic relief character and she nailed the character so well, she kept landing work in similar roles.

Wilson realized if she was going to expand her career and stop getting typecasted, she needed to lose weight.

In a BBC interview, she revealed her team was not supportive of her losing weight because she had been earning millions for playing the funny, chunky girl.

She’s already gone on to prove her team wrong, landing her first non-comedy role in The Almond and the Seahorse.


View this post on Instagram


A post shared by Rebel Wilson (@rebelwilson)

But Wilson’s career wasn’t the only reason for her life-altering decision.


Fertility Issues

She was diagnosed in her twenties with polycystic ovarian syndrome (PCOS), a condition where a hormone imbalance creates several small cysts in the ovaries.

PCOS can make it very difficult to conceive, and Wilson wanted to be as healthy as possible before freezing her eggs for IVF.

Overweight and obese women are at a higher risk for developing reproductive health issues, and fertility is only one aspect of those complications. A 2018 study found that the risk of infertility is three times higher in obese women compared to women who aren’t obese.


View this post on Instagram


A post shared by Rebel Wilson (@rebelwilson)

To make matters more challenging, PCOS also makes weight loss more difficult. According to the CDC, women with PCOS are often insulin-resistant, increasing their risk for diabetes, heart disease, and high blood pressure.


How Did Rebel Wilson Lose 75 Pounds?

Following the Mayr Method Diet

To start her journey, Wilson flew out to Austria’s VivaMayr, a weight loss clinic and retreat center dedicated to the Mayr Method. The Mayr Method is a diet program created nearly 100 years ago by the Austrian physician Dr. Franz Xavyer Mayr.

Dr. Mayr believed everything is connected to our gut, so the things we eat (or don’t eat) can have a significant impact on our overall health. The modern Mayr Method Diet does not restrict calories, though it does restrict what foods you can eat.

It focuses on developing and reinforcing positive eating habits to:

  • Eat more slowly.
  • Stop eating when you’re satisfied.
  • Drink between meals but not with meals.
  • Eat a large breakfast, a small lunch, and the smallest meal for dinner.
  • Avoid eating raw foods after 3 p.m.

According to the VivaMayr website, their method combines diet and exercise and support from experts — all of which are elements of the weight loss program offered at Lifelong Metabolic Center.


Walking Every Day


View this post on Instagram


A post shared by Rebel Wilson (@rebelwilson)

Aside from attending the VivaMayr weight loss retreat center and restricting her diet, Wilson added exercise to her Year of Health goals.

She either walked or worked out with a trainer for one hour every day. She takes off one day per week to relax and recover.


What Can We Learn From Rebel Wilson’s Weight Loss Strategy?

Find a Physical Activity You Enjoy

Exercising can be hard, especially if you hate what you’re doing. If you can’t stand lifting weights, then stop and try something new. Get involved with a physical activity you enjoy doing.


View this post on Instagram


A post shared by Rebel Wilson (@rebelwilson)

If you can’t seem to find an activity you enjoy, find a way to make other activities more enjoyable. If you like a good story, listen to a podcast or audiobook on your phone while going on a walk or run. Adding music, podcasts, audiobooks, or entertainment to your exercise routine are all easy ways to make getting active more enjoyable. Give yourself an incentive, like treating yourself to the next episode of your favorite show after you’ve done an hour of exercise.


Find Your Weight Loss Why

For Rebel Wilson, having a reason why she needed to lose weight is what has helped her keep the weight off. It doesn’t have to be a big, life-changing reason. It can be as simple as “I want to be healthier” or “I want to fit into my favorite dress again.”

Having a motive for your weight loss goal can be the difference between you hitting your goal or giving up on it.


Be Kind to Yourself and Embrace Your Imperfections

In an interview with People, Wilson admitted she didn’t follow the Mayr Method Diet perfectly. She made the shift to a high-protein diet that helped her feel fuller throughout the day and less likely to snack on things she shouldn’t.


View this post on Instagram


A post shared by Rebel Wilson (@rebelwilson)

Not every week was a healthy week, and for her, that was okay. Her goal is sustainability and balance, and she refuses to cut out unhealthy food entirely. Instead, she focuses on cutting down the portion sizes. 

If you mess up your diet for a day or two, it is not the end of the world. You will make mistakes along the way, and that’s why having accountability and support is so important.

Not everyone has the ability to fly across the world for weight loss help or take time out of your life to live in a weight loss environment. Lifelong Metabolic Center provides a one-on-one service available remotely so anyone can lose weight anytime, anywhere.

This type of concierge weight loss isn’t just for the rich and famous anymore.


Contact Lifelong Metabolic Center Today

Struggling to lose weight with your current program? Maybe it’s time for you to be a “rebel” like Rebel and work with a qualified, proven, and credentialed weight loss clinic.

Lifelong Metabolic Center is a weight loss clinic located in Naperville, IL, but we work with people like you from all over the country. To learn more about our weight loss program, contact us today for more information.


Featured Image: Screenshot of Rebel Wilson’s Instagram post


January 3, 2022 Weight Loss

Sticking to a new year’s resolution is no easy feat, especially when that resolution is to lose weight.

These 5 tips will help you keep your weight loss new year’s resolution.


1. Be Realistic About Your Weight Loss Goals

Most people don’t stick to their weight loss new year’s resolution because they don’t see results right away. However, people who lose weight gradually and consistently tend to keep weight off for years and even decades after they hit their initial weight loss goal.

To be successful in hitting your weight loss goals, then you need to be realistic. For some, this might mean losing 50 pounds. For others, it might be 10 pounds. 

Set a goal that is realistic and within your reach

Don’t forget that losing too much weight too quickly can be unhealthy, too. Consult a medical expert to help you determine what is a realistic weight loss goal and pace.

On the Lifelong Metabolic Center weight loss program, you can lose around 20 pounds in 40 days. That has been proven to be just about as fast as you can go while also being sustainable, lifelong. We then cycle through different styles of eating for maximum, safe results. 


2. Focus on Your Health Instead of Weight Loss

In order to succeed with your weight loss new year’s resolution, you need to reframe your perspective. For many of us, we get so caught up in losing weight we lose sight of the greater goal — improving our overall health and well-being.

How do you plan to keep the weight off for the rest of your life? Going back to your old habits once you’ve lost the weight won’t work.

That’s why it’s more effective to look at your weight loss new year’s resolution goals as the first step toward living a healthier lifestyle.

A healthier lifestyle requires a 360-degree approach to your health. It means being more active, eating better foods, getting regular check-ups at your doctor, taking the right vitamins, getting enough sleep, drinking enough water, and taking care of your mental health as well. The Lifelong Metabolic Center program addresses the lifelong changes using DNA testing to give you the tools you need.


3. Rethink Dieting

Going on a diet can help you shed extra pounds. But is your fancy new diet going to be a diet you can stick to for the rest of your life? 

For some of us, completely cutting out carbs or going on the keto diet forever are not sustainable options. There needs to be an answer to the questions, “How do I lose the weight?” and “How do I sustain the weight loss without feeling like I have to live on a diet?”

The LMC program has 4 phases that help you answer those questions:

  1. Preparing your body for maximum weight loss;
  2. Losing weight quickly;
  3. Bridging the gap between loss and maintenance; and
  4. Lifelong maintenance.

We’ve got you covered.


4. Keep Life Fun: Find a Physical Activity You Enjoy

It’s hard to get up and move when you hate what you’re doing. Rather than subject yourself to waking up and making exercise feel like a chore, try to find a physical activity you enjoy. 

Don’t like running? There are hundreds, if not thousands, of options for physical activities you can enjoy  

  • Go for a walk at your own pace. Listen to music, podcasts, or audiobooks as you go.
  • Try lifting weights. 
  • Join a gym and try a few classes out. 
  • Start a sports team or join a sports league.
  • Get a bike or treadmill in your living room or office to use while you watch TV at night.
  • Join a dog walking group. 
  • Join a fun, physical activity group in your area by looking around on Facebook Groups or  

Keep trying new things until you find something you like doing; it’ll make working out feel like less work. You’ll enjoy it even more (and stick to it) if you share a fun activity with a friend or group. 


5. Find a Support Group or a Doctor to Hold You Accountable

Let’s be honest: there are days when you don’t want to exercise or eat healthier. Who’s going to stop you from a cheat day? 

Well, if you have a support group that helps you stay on track, hopefully they can stop you or get you back on track.

Better yet, find other people who share your weight loss goals so you can hold each other accountable and work together.

In the Lifelong Metabolic Center program, you are in daily contact with a doctor for the utmost in accountability.


Create a Successful New Year’s Resolution Weight Loss Plan with Lifelong Metabolic Center

Lifelong Metabolic Center is here to keep you realistic, help you focus, rethink dieting, and hold you accountable to your weight loss new year’s resolution through our weight loss program. Our weight loss programs are tailored to your needs, day by day.

Contact us today for more information.


December 6, 2021 Weight Loss

It may feel like a relief now that the Thanksgiving feasting-frenzy is in the review, but the rest of your holiday food favorites are right around the corner.

Rather than skip your family and friends’ holiday parties so you can stick to your weight loss plan, you need to make sure you have a practical strategy for staying healthy during the holidays.

Here are some of our top tips to help you stay healthy this holiday season.


Focus on the people and memories, not the food

Ideally, the holidays should be less about eating, and more about the people you spend them with.

To make this year especially memorable, try planning more active activities throughout the season. If it’s too cold to go outside, there are plenty of indoor activities that can get your heart pumping. Give any of the following activities a go:

  • Bowling
  • Ice skating
  • Pickleball

If the cold doesn’t bother you, take a brisk walk or go caroling with your friends and family. This works even better if you live in a milder or warmer region.

Choosing healthier winter activities is a great way to bring your friends and family closer together. You’ll make wonderful memories and maybe even a few new traditions for future holidays.


Bring your own food

Tasty temptations are around every corner at holiday parties and get-togethers. You can’t force your family and friends to bring healthy foods, but you can bring your own healthy alternatives. Volunteer to bring the fruit and/or veggie tray to avoid keeping extra sweets in your house this holiday season.


Keep your distance from the food table

When faced with tempting treats and foods you know you should avoid at holiday parties, stay far away from where the food is. Being within arms’ reach of the food table makes it easy to mindlessly snack on food. If for some reason you can’t keep your distance, chew on some gum or a mint. 


Drink more water

Drinking lots of water can help you stay hydrated and feel full. Avoid drinking alcohol on an empty stomach, and stay away from other high-calorie drinks like eggnog.

Sip bubbly water with a lime on the side as a festive, calorie-free alternative to filtered or tap water.

Pro Tip: Keep refilling your glass of water throughout the event. Keeping a drink in your hand can help you avoid someone bringing you something you shouldn’t drink.


Don’t shop while hungry

Regardless of the time of year, it’s never a good idea to go grocery shopping or gift shopping on an empty stomach. The scents of Cinnabon or Auntie Annes and other food court mainstays can lure you into buying treats you don’t need. 


Have a happy, healthy holiday season

We hope these tips can help you stay healthy during the holidays while still giving you the freedom to enjoy your favorite traditions and the festivities.

Lifelong Metabolic is here to support you through your weight loss journey. For more healthy holiday tips or to learn more about our life-changing weight loss program, contact us today.


November 1, 2021 Weight Loss

November is American Diabetes Month, a month-long event that was started by the American Diabetes Association.

Type 2 diabetes is a chronic condition that affects the way the body processes glucose, a type of sugar. With type 2 diabetes, the body either no longer produces enough insulin or no insulin at all, resulting in a high level of blood glucose or blood sugar. Too much sugar in your system can cause many health problems.

While the exact cause for type 2 diabetes is unknown, it is linked to obesity and an inactive lifestyle. If you have been diagnosed with type 2 diabetes, it can be difficult because it requires you to make some big lifestyle changes. You may have to inject insulin and watch what you eat more carefully.

Many of our patients at Lifelong Metabolic are here to make some lifestyle changes, and some of them have been dealing with type 2 diabetes. Regardless of whether or not you have diabetes, it helps to have a list of healthy snacks to keep hunger at bay.

These snacks should be anti-inflammatory, low glycemic foods. 

The term glycemic refers to the amount of glucose present in food. This can be measured using the glycemic index (or GI), a tool that is used to measure how quickly a food can raise blood sugar levels. (Note that glycemic index is not the same thing as a glycemic load.)

The glycemic index is based on a scale from 0 to 100, with 0 being the lowest amount of glucose and 100 being pure glucose –— the highest amount of glucose in food. There are 3 glycemic index ratings:

  • Low glycemic: 55 or less
  • Medium glycemic: 56 to 69
  • High glycemic: 70 or higher

Without further ado, here is a list of snacks for diabetics along with their estimated glycemic index ratings.


Yogurt with fruit

Glycemic index rating: 11–30

Most dairy products have a low glycemic index rating, though some products are better than others. With any foods you purchase at the grocery store, you should be reading the Nutrition Facts label.

When it comes to yogurt, we recommend yogurts that contain:

  • 10g of sugar or less
  • 15g of carbohydrate content or less
  • a high amount of protein

Protein is very important because it can help you feel more full and prevent you from overeating. However, the protein source matters, too; red meat can increase the risk of type 2 diabetes.

Plain yogurt usually falls under these recommendations.

Greek yogurt is another popular option that can contain double the protein and half the carbs of traditional yogurt.

For a bit more flavor, especially with plain yogurt, consider adding fresh, low glycemic fruit. Avoid buying prepackaged or canned fruits when possible, as they often have added sugars, preservatives, and artificial sweeteners. Artificial sweeteners were originally intended to help people manage their weight, but research suggests these sweeteners may change gut bacteria and contribute to weight gain.

We suggest adding fresh berries as a topping. Berries are high in fiber, which, like protein, can help you feel more full. They, too, are a low glycemic food. Plus, they have antioxidants that reduce inflammation, an unfortunate side effect of diabetes.

As much as you may like parfaits (and who doesn’t?!) and are tempted to include toppings like candies, nuts, or granola, you might want to cut these out, as these are not low glycemic foods. There are some great alternatives. Try almonds, chia seeds, or ground flax seeds instead of your favorite prepackaged granola or yogurts that come in a kit. This gives you greater control over the serving size and choices.


Apples and peanut butter

Glycemic index rating: 14-28

According to the National Peanut Board, peanuts and peanut butter are recommended foods by the experts at the American Diabetes Association, the Dietary Guidelines for Americans, and the American Heart Association.

Peanuts and peanut butter have:

  • a GI of 14
  • low saturated fat
  • high protein

Watch the amount of added sugar in peanut butter. The no-sugar-added brands are quite delicious. Also, measure carefully; a serving of peanut butter is typically 2 tablespoons. Measure out your serving and put the jar away to avoid temptation.

Peanut butter can also be used in many recipes, too, but one of the snacks it is most commonly used with is fresh apple slices. The GI rating for apples depends on the type of apple you’re eating, but because the highest GI for an apple is 28, it is still going to be considered low glycemic. Apples are a good source of fiber, too. Most important, though, apples taste delicious and have a lot of different flavors, so you’ll never be bored snacking on apple slices.

Like the berries, do not buy prepackaged sliced apples. If slicing apples is difficult for any reason, look into an apple corer slicer. It conveniently cuts the core out of the apple while cutting everything around the core into perfect wedge slices!

If you are allergic to peanuts, there are many other nut butters available that are similar in terms of nutrition. Just be sure to review the Nutrition Facts label before making your purchase.


Almonds and other nuts

Glycemic index rating: 0–20

Most nuts have very low GI scores, usually between 0 to 20. Cashews are estimated to have a score of 22, but even then, that is still considered to be low glycemic. 

With a GI of 0, plain almonds are perhaps the best option for diabetics and for prediabetics. In fact, a study found that eating almonds can increase insulin sensitivity in prediabetics.

You can eat almonds and other nuts plain as a snack or use them as toppings for salads or yogurts. You can combine almonds and other nuts with seeds and raisins and/or dried cranberries (*no sugar added brands) to make a homemade trail mix that’s healthier than the prepackaged options you’ll find in the grocery store. Not to mention you’re in greater control of your portion sizes when you make it yourself.


Vegetables and hummus dip

Glycemic index rating: 0–50

Hummus, a Mediterranean spread that’s made from chickpeas, pairs well with many things — especially vegetables!

If you don’t like vegetables all that much, well, the good news is there are so many varieties to try, and many of them are low on the glycemic index.

Try chopping up the following veggies and dipping them in hummus:

  • bell peppers
  • carrots
  • broccoli
  • cauliflower
  • avocados
  • radishes
  • brussels sprouts

There’s no need to steam or cook any of these veggies, either. Raw vegetables contain more vitamins and minerals than their cooked counterparts. 


Whole grain cracker sandwiches

Glycemic index rating: 10-55

As much as people love their white bread, it simply isn’t as healthy as carbs with whole grains in them. This is especially the case for people with diabetes. White bread has a high glycemic index score (73 on average, according to Oregon State). But if you’re missing your favorite sandwich, don’t worry — we have a delicious snack suggestion that is going to fill that craving.

All you need are whole grain crackers (rye crackers or multigrain crackers are acceptable options as well), low-fat cheese, and thin turkey slices from your deli — try to avoid prepackaged meats — to make delicious sandwiches that are great for snacking on.

Not all cheeses are low-GI, though, so once again you’ll have to review the Nutrition Facts label. Notably, provolone and parmesan cheese are better for diabetics, so those are two types you may want to try.


For more diabetic snack ideas and suggestions, contact Lifelong Metabolic Center

Lifelong Metabolic Center is dedicated to helping people from across the nation start living healthier lifestyles. Even if you’re not diabetic, eating these snacks as smaller meals throughout the day can truly impact your health for the better. Building a sustainable diet through meal planning is part of our weight management program. For more information, contact Lifelong Metabolic Center today.


Results May Vary: Causes for being overweight or obese vary from person to person. Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary from person to person. No individual result should be seen as typical. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.


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