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May 25, 2023 Weight Loss

Are you frustrated with stubborn weight gain and accumulating belly fat? 

It could be more than just a matter of calories in and out. 

Enter cortisol, the stress hormone that wreaks havoc on your body composition.

Elevated cortisol levels not only contribute to the storage of stubborn belly fat but also trigger intense cravings and an insatiable appetite for unhealthy foods.

On top of that, they can mess with your insulin sensitivity and slow down your metabolism, making weight loss an uphill battle. Stress-induced emotional eating only adds fuel to the fire, leading to further weight gain.

Here’s why cortisol is a supervillain stress hormone with fat and weight loss: 

  1. Storage of Stubborn Belly Fat: Elevated cortisol levels often lead to increased fat storage, especially around the abdomen. Yes, that’s right—the infamous “belly fat.” This type of fat has been linked to higher risks of cardiovascular disease, type 2 diabetes, and other metabolic disorders.
  2. Ravenous Appetite and Cravings: Cortisol has a sneaky way of ramping up your appetite and making you crave unhealthy, calorie-laden foods. It’s like it whispers in your ear, “Hey, how about some sugary treats or carb-loaded goodies?” These cravings can lead to overeating and consuming more calories than needed, ultimately resulting in weight gain.
  3. Insulin Sensitivity Snags: Prolonged cortisol elevation can mess with your body’s insulin sensitivity. Translation: it becomes harder for your cells to efficiently use glucose, which leads to higher blood sugar levels. This pesky insulin resistance can contribute to weight gain, particularly around the midsection.
  4. Metabolic Mayhem: Cortisol can interfere with your metabolic processes. It can break down stored glycogen and muscle proteins into glucose, providing a quick energy source during stressful situations. However, prolonged high cortisol levels can disrupt your metabolic rate, slow down fat burning, and make it trickier to shed those extra pounds.
  5. Emotional Eating Enabler: Stress triggers cortisol release, and that can pave the way to emotional eating. Sometimes, when life gets tough, we find solace in food. Cortisol can push us towards indulging in high-calorie, not-so-healthy treats as a coping mechanism, leading to weight gain.

So that’s the bad news. What’s the good news?

The good news is, there are a lot of natural strategies you can use to lower cortisol levels and help you lose stubborn weight and body fat…

 

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands, which are small glands located on top of the kidneys. 

We refer to it as the stress hormone because our adrenal glands release it in response to stress. Cortisol helps the body cope with and respond to various challenges and stress stimuli.

When you become stressed, your cortisol production kicks into overdrive.

It gives your body a burst of energy and heightened awareness.

Cortisol also works to regulate essential functions, like metabolism, blood pressure, immune response, and the body’s inflammatory processes.

 

What are the Risks and Symptoms of High Cortisol Levels?

Too much of a good thing can quickly turn into a bad thing.

Having too much cortisol is no different. 

Increased cortisol can lead to a slew of health issues.

Symptoms associated with high levels of cortisol may include:

  • Fatigue
  • Anxiety or depression
  • Headaches
  • Decrease in libido
  • Increased appetite
  • Cravings for high-calorie foods
  • Slowed metabolism
  • Insulin resistance
  • Belly fat accumulation
  • Weight gain

Chronic stress can create chronically high cortisol levels which can also increase your risk for:

  • Heart attack
  • Heart disease
  • High blood pressure
  • Stroke
  • Type 2 diabetes

While there may be factors out of your control for how you deal with stress such as genetics and life experiences, you can learn to react to stress in a way that allows you to manage cortisol levels.

 

4 Natural Ways to Lower Cortisol Levels that Can Help You Lose Weight

If your stress levels are high, your cortisol levels will be high. 

Which is why managing stress is one of the most non-obvious but wildly effective strategies to help you lose stubborn weight. You can sign up to get my 5 Weight Loss Tips and 5-day email course, free, and try a few ways to reduce your cortisol levels naturally:

 

Get Regular Exercise

Getting enough exercise can reduce the effects of stress, improve your mood, and keep your body in good shape.

You can get a good daily workout from 30 to 60 minutes of low- to moderate-intensity physical activities. Yoga, Pilates, or Tai Chi incorporate physical exercise and additional stress management techniques at the same time.

If 30 minutes is too much for your busy schedule, no sweat! 

Here are a few other ideas for quick 15-20 minute workouts: 

  • Take a short walk in the great outdoors. 
  • Run-walk intervals on a treadmill or around your neighborhood
  • Do some sprints on an indoor bike, or ride around your block
  • Do HIIT interval training or circuit training with minimal equipment like resistance bands 
  • Do a circuit of bodyweight exercises like push-ups, squats, lunges, jumping jacks, planks, etc.

A study from the University of Michigan found that 20 minutes of being outside surrounded by nature can cause a significant drop in cortisol levels.

If you need more motivation you can join a sports club, team sport, group fitness classes, or outdoor activity group that meets throughout the week. 

Check out your local gyms, recreation centers, local social media activity groups, and common interest websites like meetup.com for sports, classes, and activities in your area.

Team sports and group physical activities require social interaction, which can help alleviate stress and anxiety. 

Plus having a team that relies on your participation can be a powerful motivator for you to get up, move, and stick to it.

 

Eat a Balanced Diet

Maintaining a balanced diet is essential for improving cortisol levels. 

Certain nutrients can have an outsized impact on hormone regulation.

A diet rich in whole grains, fruits, vegetables, and lean proteins provides essential vitamins, minerals, and antioxidants that support the body’s stress response system. 

Consuming a balanced diet helps stabilize blood sugar levels, which prevents spikes and crashes that can trigger cortisol release. 

Try incorporating some of these foods into your diet to help manage cortisol levels:

Here is a list of foods known to help reduce cortisol levels:

  • Berries: Enjoy a variety of berries such as blueberries, strawberries, and raspberries. Berries are rich in antioxidants that combat oxidative stress and help regulate cortisol levels.
  • Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, a nutrient associated with reduced cortisol levels and improved mood.
  • Leaf Green Vegetables: Leafy green vegetables like spinach, kale, and Swiss chard are packed with vitamins, minerals, and phytonutrients that support adrenal health and help manage cortisol.
  • Avocados: They are a great source of healthy fats, potassium, and B vitamins. These nutrients contribute to overall stress reduction and cortisol regulation.
  • Citruses: Citrus fruits like oranges, are high in vitamin C. Vitamin C helps lower cortisol levels and supports the immune system, especially in times of stress.
  • Fermented Foods: Foods like yogurt, kefir, sauerkraut, and kimchi contain probiotics that promote a healthy gut microbiome, which has been linked to reduced stress and cortisol levels.
  • Oats: Start your day with a bowl of oats. They are a complex carbohydrate that helps stabilize blood sugar levels, preventing spikes that can trigger cortisol release.
  • Herbal Teas: Sip on herbal teas like chamomile, lavender, and peppermint, known for their calming properties. These teas can help promote relaxation and reduce cortisol levels.
  • Nuts and Seeds: Snack on a variety of nuts and seeds, including almonds, walnuts, pumpkin seeds, and sunflower seeds. These snacks are rich in healthy fats, magnesium, and other nutrients that support cortisol regulation and overall well-being.

Need help with losing weight and lowering your cortisol levels? Contact Lifelong Metabolic Center.

 

Get Enough Sleep

When we experience sleep deprivation or poor-quality sleep, cortisol levels can spike, and wreak havoc on our health and weight loss goals. 

Adequate, restful sleep helps the body regulate cortisol levels, promoting optimal functioning of the stress response system.

Try these strategies for getting more quality sleep:

  • Go to bed and wake up around the same time every day
  • Set up a comfortable sleeping environment
  • Read a print book instead of your phone or tablet before bedtime
  • Limit naps during the day
  • Skip caffeine and heavy meals close to bedtime
  • Avoid intense exercises before going to bed

These strategies can help you manage cortisol production, and reduce the risk of chronic stress, weight gain, and other related health issues.

 

Natural Supplements

Even if you already eat healthily, you still might not get every nutrient your body needs to lower cortisol levels. 

That’s where natural supplements come in. 

Herbs and other natural substances used to decrease stress are described as adaptogenic. We also refer to them as adaptogens.

Here are some commonly used adaptogenic supplements:

  • Ashwagandha: This adaptogenic herb is believed to support the body’s stress response system and help regulate cortisol levels.
  • Rhodiola Rosea: Another adaptogenic herb that may assist in managing stress and reducing cortisol levels.
  • Omega-3 Fatty Acids: Omega-3 supplements, typically derived from fish oil or algae, are known for their anti-inflammatory properties and potential to support stress reduction.
  • Magnesium: Adequate magnesium levels are important for overall well-being. This mineral may help modulate cortisol levels.
  • Vitamin C: As an antioxidant, vitamin C plays a role in stress management and may help reduce cortisol levels.
  • B-vitamins: B-vitamins, including vitamin B5 (pantothenic acid) and vitamin B6 (pyridoxine), are involved in the production and regulation of cortisol.
  • Holy Basil (Tulsi): Holy basil is an herb often used in traditional Ayurvedic medicine and is believed to have stress-reducing properties.
  • L-Theanine: Found in green tea, L-Theanine has been studied for its potential calming effects and its ability to modulate cortisol levels.
  • Phosphatidylserine: This phospholipid is found in high amounts in the brain and may help regulate cortisol levels during times of stress.
  • Gamma-Aminobutyric Acid (GABA): GABA is an inhibitory neurotransmitter that may promote relaxation and help lower cortisol levels.

Note: Before adding any supplements to your diet, it is important that you consult with a healthcare professional

Lifelong Metabolic Center’s Dr. Amanda Borre, D.C., can provide you with recommendations based on your needs.

Contact Lifelong Metabolic Center now to request more information.

 

Ready to Lower Your Cortisol Levels and Lose Weight?

Lowering cortisol levels are a critical, but often overlooked, component of weight loss and management. 

If you follow these steps and strategies, you can regain control of your body, reduce stress, and reach your weight loss goals. 

Lifelong Metabolic is here to help reduce stress and excess cortisol so you can lose weight more effectively.

Stay motivated, stay focused, and let’s tackle cortisol and weight loss together — contact us today for more information.


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April 17, 2023 Weight Loss

What is Body Mass Index (BMI)?

There are several different ways to determine whether or not your weight is healthy. One of the most commonly used methods to determine if your weight is healthy is measuring your body mass index, which is more commonly known as BMI.

BMI is used to measure body fat based on an adult’s height and weight.

Note: The US Centers for Disease Control and Prevention (CDC) defines an adult as over the age of 20. There is a separate body mass index designed for children and teenagers aged 2 to 19, which takes their developing bodies into consideration. This blog will focus on answering frequently asked questions about body mass index for adults.

 

How is BMI Calculated?

A BMI is calculated by taking a person’s weight (in kilograms) divided by the square of their height (in meters).

Since most Americans don’t use the metric system when weighing in (or just about anything else), you can still use the same formula using pounds and inches squared in place of kilograms and meters.

Once you have that number, multiply it by 703 for your BMI percentage.

 

BMI Calculator

Better yet, you can skip the math by entering your height and weight into the BMI calculator below:

What BMI Categories Are There?

Once you’ve calculated your BMI, you’ll find yourself in one of the following categories:

  • Less than 18.5: Underweight range
  • 18.5 to 24.9: Healthy weight range
  • 25.0 to 29.9: Overweight range
  • 30.0 and higher: Obese range

 

Can BMI Tell Me How Much Weight to Lose?

The BMI itself will not give you a weight loss goal to reach and maintain, but you can use the Body Mass Index Tables at the NIH website to calculate how much weight you need to lose in order to achieve a healthy/normal BMI range.

Find your height (in inches) on the left side of the table. At the top of the table, you’ll see BMI numbers. Match your height with a BMI between 19 to 24, and subtract that number from your current weight to calculate the difference and see how much weight you need to lose.

Struggling to shed those stubborn pounds? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

 

What is the Average BMI in the US?

According to a 2018 CDC National Health Statistics Report, the average BMI for American women over the age of 20 is 29.6, and 29.1 for American men in the same age group.

The BMI would consider the average American as overweight, and as trends from previous studies indicate, it is likely the average American will be defined as obese.

 

Is BMI Different for Men and Women?

Although CDC reports divide populations by sex, BMI does not differentiate between men and women. BMI uses the same calculation method and categorization method regardless of one’s gender.

This means questions like “What is a good BMI for women?” or “What is a good BMI for men?” have the same answer: a BMI range between 18.5 to 24.9.

Still, biological differences between men and women can be relevant when evaluating body weight with BMI. For example, women tend to be shorter and have a higher percentage of fat compared to men, and as a result, the number calculated tends to be higher for women.

 

How Accurate is BMI?

While BMI is a reliable indicator of body weight conditions, it is not perfect.

The BMI is intended to measure body fat and does not take factors like muscle mass or bone density into account.

Muscle weighs more than fat, so people who have more muscle mass will weigh more on a BMI because it uses your total body weight and height in its calculation.

Since the BMI does not consider other important factors and variables, it is limited to some degree and should be taken with a grain of salt.

 

Is Knowing My BMI Important for Weight Loss?

It’s useful knowledge to have, but it’s not the only important piece of information available to you when it comes to weight loss.

As discussed earlier, a BMI only estimates body fat — not muscle mass, water weight, or bone density. Determining the percentage of these components is key to building a successful weight loss program for patients.

It may also help to have an understanding of your family’s medical history. Obesity can be caused in part by genetics and various other risk factors and health problems you may or may not be aware of.

Lifelong Metabolic Center’s weight loss program takes this information into account. We go beyond the BMI — we use body composition, DNA testing, and other methods to determine the best way to help you lose weight more efficiently and effectively and keep the pounds off for good.

 

Lifelong Metabolic Center’s Weight Loss Program Goes Beyond the BMI

While the BMI is one piece of information that is used at Lifelong Metabolic Center, we use others as well. We look at the percentage of your weight that is fat versus muscle versus water.

We also include DNA testing as part of our weight maintenance program. This can give us some insight as to which foods are best for your diet and what amounts of exercise and physical activity may work best for you. We’ll implement body composition and genetic information into your individualized weight loss and weight maintenance program to help you lose that unwanted weight for life!

With a high level of support and attention to detail, it’s no wonder people are changing their lives with Lifelong Metabolic Weight Center.

For more information or to start your weight loss journey, contact Lifelong Metabolic Center today.


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December 19, 2022 Weight Loss

How to Reset Your Metabolism to Break Weight Loss Plateaus

If you’ve been struggling to lose more weight but the scale keeps displaying the same numbers, your metabolism could be to blame. When your metabolism slows down, it becomes much more difficult to burn calories and lose weight. This plateau is a common occurrence for many on their weight loss journey.

Fortunately, there is a way to reset your metabolism and break through pesky weight loss plateaus.

Sign up to get my 5 Weight Loss Tips and 5-day email course, free, and continue reading this blog to learn how.

 

What is Metabolism?

Metabolism is how your body processes the foods you eat. It is responsible for converting those foods into energy (measured in calories), which your body uses to perform essential functions like breathing and digesting food. 

Throughout the day, the body burns that energy through a process known as thermogenesis. Any excess energy (extra calories) is stored as fat.

 

What are the Components of a Healthy Metabolism?

Metabolism is made up of 4 components:

 

1. Resting Metabolic Rate

Resting Metabolic Rate (RMR) is the number of calories the body burns while resting and performing movements for low-effort tasks, such as using the bathroom. It is the largest component of metabolism, making up 60% to 75% of one’s energy expenditure.

RMR also includes basal metabolic rate (BMR), which is the amount of energy (calories) burned to maintain the body’s functions while at rest. BMR does not include low-effort tasks or any movements.

 

2. Activity Level

Activity level refers to the calories your body burns through exercise. This can be anything from strength training to aerobic exercises to walking 10,000 steps a day.

 

3. Thermic Effect of Food

The thermic effect of food (TEF) is the amount of energy used during the process of digestion.

 

4. Non-Exercise Activity Thermogenesis

Non-exercise activity thermogenesis (NEAT) refers to energy used through spontaneous actions. Examples of this include actions such as wiggling your fingers and bouncing your leg.

 

What is a Set Point?

Some experts believe in the set point theory, in which our bodies have a preset weight baseline due to genetics.

However, some proponents of this theory suggest a slow metabolism isn’t set in stone and that it is possible to move that set point, as many factors affect one’s metabolism and weight. Addressing those other factors is key to successful weight loss.

Lifelong Metabolic Center recognizes that genetics is an important factor for anyone trying to lose weight. That’s why DNA testing is part of our weight loss program

The information we learn from a DNA test can help us discover the best ways to help you lose weight and boost your metabolism.

 

What Factors Affect Metabolism?

Over time, your metabolism can slow down due to factors such as:

 

Age

Aging is one of the most commonly cited reasons for a slower metabolism. However, age is often compounded with other lifestyle factors affecting metabolism. 

For example, post-menopausal women produce fewer hormones and have less muscle mass than younger women. This, along with health issues like arthritis, can lead to lower activity levels, which can, in turn, slow metabolism.

 

Sex

Men tend to have higher metabolisms than women. This can be attributed to testosterone production, additional muscle mass, and generally being bigger than women.

 

Body Size

Larger people tend to have a larger basal metabolic rate and higher metabolism, as their bodies contain more fluid and larger organs. This may allow bigger people to eat more food without putting on a noticeable amount of body weight when compared to someone on the smaller side.

 

Muscle Mass to Body Fat Ratio

Body composition varies from person to person, and the ratio of muscle mass to body fat can affect one’s metabolic rate. Muscle burns more calories than fat does, even when a person is resting.

 

Exercise

The type and frequency of exercises you perform affect the number of calories you burn. In many cases, burning more calories than you consume (a calorie deficit) leads to weight loss.

 

Drinking and Eating Habits

What you eat and drink affects metabolic speed, but so does when you eat and drink. For example, eating a large meal before bedtime or having a midnight snack can slow metabolism and lead to additional weight gain.

Keep in mind there’s a large difference between eating 2,000 calories a day in junk food versus 2,000 calories in healthier foods, too. The quality of food matters, too.

 

Medications and Hormones

Certain medications can impact your metabolic rate, just as unbalanced hormone levels can. In fact, we’ve had clients struggle to lose weight on other weight-loss programs due to hypothyroidism, which causes hormone imbalances. Despite that, our metabolic weight loss program has helped many reach their goals.

 

Rest

One large component of metabolism has to do with rest. This does not mean you should give up on improving your diet and lifestyle with additional exercise, but it does mean it is important to get enough sleep.

 

What Can You Do to Restart Your Metabolism to Lose Weight?

While you cannot control every single factor to change your metabolism, there are things you can do to increase your metabolism:

 

Increase Exercise Amounts and Approach

Different types of exercise may be more effective based on factors like genetics or muscle or fat. For example, if you want to build muscle, then you might want to include strength training as part of your weight loss plan.

Strength training with the goal of building muscle is a great way to not only rest your metabolism (vs. cardio)but also improve it. Building muscle demands a lot of calories.

Cardiovascular exercise keeps your heart pumping and healthy as you burn off extra calories, so it also is good to work in the proper amount.

 

Metabolic Reset Diet

Making changes to you the foods you eat can help you reset your metabolism. A metabolic reset diet often includes the following dietary recommendations:

  • Reduce or increase calorie intake
  • Cut down carbohydrates
  • Increase protein intake

 

Intermittent Fasting and Meals — No Snacks

Intermittent fasting can be a great tool for resetting your metabolism. It can make you more mindful of when and what you eat. 

Intermittent Fasting (or “IF”) requires you to eat at a specific timeframe each day and only during that timeframe. The selected timeframe for eating does matter and may in fact be key to a higher metabolic rate.

One study from the University of Alabama (1) found that prediabetic men who ate early meals between the hours of 7 a.m. and 3 p.m. and fasted for the rest of the day experienced the following health benefits:

  • Reduced insulin levels
  • Improved insulin sensitivity
  • Improved blood pressure
  • Increased metabolism
  • Decreased appetite

Another study found that fasting through breakfast and eating later in the day could result in better eating habits overall (2).

On the flip side, wandering downstairs for a midnight snack or eating right before bed has been linked to diabetes and weight gain.

 

Quality Sleep

As it turns out, a full 8 hours of sleep per night is still considered the gold standard and can help reset your metabolism.

 

How Long Does It Take to Improve Your Metabolism? 

The amount of time it takes to rev up your metabolism can vary. For some, it can take weeks; for others, months.

During that time, however, it can be easy to fall off track. Joining a weight loss program with daily check-ins and support to help you push through weight-loss plateaus and help reach your goal. Lifelong Metabolic Center offers these services to support weight loss clients and much, much more. Contact us to learn more.

 

Boost Your Metabolism with Lifelong Metabolic Center’s Weight Loss Program

Lifelong Metabolic Center recognizes the role metabolism plays in weight loss journeys, and that’s why “metabolic” is in our name.

If you’re wondering how to reset your metabolism, contact us today for more information.

 


 

Sources:

  1. University of Alabama study
  2. Breakfast fast study

Featured image by user14908974 on Freepik


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August 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. We recommend Mrs. Dash in all phases of our program. They have 21 different flavors to try!

 

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! We start nice and easy and work to build muscle and stamina safely and effectively through each phase.

 

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.

Want to fit into your old clothes? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

 

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 coworkers. 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 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, more natural options if you start to feel a little peckish. A big green leafy salad is good. Fine chop 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.


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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!

Want to reduce health issues caused by your weight? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

 

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.


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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?

Struggling with motivation? Sign up to get my 5 Weight Loss Tips and 5-day email course, free, and follow these tips:

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.


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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.

Do you want to feel confident in your body again? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

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 age groups, they fall short in getting enough of the following nutrients:

 

Protein

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.


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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. Sign up to get our 5 Weight Loss Tips and 5-day email course, free.

 

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.


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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.

Fed up with complicated meal plans? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

 

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.


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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 led to her 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.

 

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A post shared by Rebel Wilson (@rebelwilson)


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

Are you struggling with motivation? Sign up to get my 5 Weight Loss Tips and 5-day email course, free.

 

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.

 

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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.

 

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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

 

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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.

 

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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.

 

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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


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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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