Tag Archives: “Weight Loss Doctors in Philadelphia”

Medical Weight Loss Philadelphia 2 Ketosis Recipes For Weight Loss Health and Wellness

Now that summer is over, and the children are back in school most of us are getting back to our normal routine. For many, this includes losing the weight we gained over the summer. Many of us enjoyed vacations, parties, celebrations and barbecues and subsequently gained weight. If you are looking to lose weight and would like more information on our weight loss program just call us at 215-821-7336 and schedule your free weight was consultation.

Our Philadelphia weight loss program includes a consultation with the doctor, weight loss pills – appetite suppressant medications, vitamin B12 injection therapy and of course proper instruction in a diet and exercise plan. We will give you meal plans in addition to updating this website with recipes that taste good and will help you reach your weight loss goals. We also will review trending topics in health, wellness, nutrition and of course weight loss. One of the most popular recent topics in weight loss is the ketogenic diet.

And that is why our most recent articles have been about the ketogenic diet. In our medical alert loss program, we use different diet plans for different people. Many people are fine following a diet plan that includes a little bit of everything while others may need the to follow a plan that is a bit more specific. I am a perfect example of this because I am diabetic and there are certain foods that I should definitely avoid because they will spike my blood sugar levels way too high. So, whatever your specific needs are we will develop a plan specifically for you.

In today’s article we are going to give you two great recipes to help you lose weight with our weight loss program. Today’s recipes are for a Blueberry Ketosis Smoothie and a Chocolate Banana Cheesecake. These recipes are great if you are following a low carbohydrate diet.

Here are the recipes:

Blueberry Coconut Ketosis Smoothie  XVIII

  • Coconut milk – 1 cup
  • Blueberries – ¼ cup
  • Protein powder – 1 scoop
  • Vanilla extract – 1 teaspoon
  • Coconut oil or MCT oil – 1 teaspoon
  • Ice – ½ cup
  • Combine in a blender, blend and enjoy!

Chocolate Banana Cheesecake (cupcakes)

I have coconut oil as an ingredient in this recipe but if you do not like the taste of coconut oil you can use refined coconut oil that does not have the coconut taste. This recipe has 2 parts, one for the cake / base and one for the topping.

Ingredients for the cake:

  • cream cheese – 5 ounces
  • butter – 1.5 ounces
  • coconut oil – ¼ cup
  • erythritol – 1 tablespoon
  • vanilla extract – 1 teaspoon
  • optional: banana extract – ¼ teaspoon
  • Mix together

Ingredients for the topping:

  • Coconut oil – ½ cup
  • Cocoa powder – 1 teaspoon
  • Erythritol – 1 teaspoon
  • Mix together

Add the cake mixture to a cupcake tray. Use a spoon and fill the cupcake tray with the cheesecake mixture. Make sure to leave room for the topping, so do not fill the cheesecake batter to the top.

Next, place this in the refrigerator for about 15 minutes. Then take your tray out of the refrigerator and top the cakes with the chocolate topping. Finally place the tray into the refrigerator and leave it until it sets nice and firm. I usually like to leave mine in refrigerator overnight.

I hope you enjoy these recipes. If you would like help losing weight I invite you to call us and schedule your free weight loss consultation. Just call us at 215-821-7336 and we will gladly schedule your free weight loss consultation.

 

 

Medical Weight Loss in Philadelphia Common Pitfalls of The Ketosis Diet

If this is your first time visiting our website I invite you to call and schedule your free weight loss consultation. Just call 215-821-7336 and Lisa would gladly schedule your weight loss consultation.

In today’s article I am giving you two really great recipes for 2 awesome treats. Both recipes are low in carbohydrates and low in sugar and are suitable for a low carbohydrate or ketosis type diet.

I am also going to review four of the most common mistakes that I see people making when it comes to a low carbohydrate or ketosis type diet. In this blog I always like to provide recipes and discuss trending Health topics. I am reviewing the mistakes in doing the ketosis diet today because it is a hot topic in the weight loss and fitness world and also many new patients coming into our office are trying to follow a ketosis diet. And these other mistakes that I see most people coming into her office doing. So I hope you enjoy these recipes and I hope you enjoy the information on ketosis.

Creamy Berry Smoothie

  • heavy cream – ¼ cup
  • cream cheese – ¼ cup
  • Chia seeds – 1 tablespoon
  • berries = 1/4 cup
  • milk – one half to one cup
  • ice cubes – 5 to 6
  • Combine all of the ingredients into a blender, blend and enjoy.

Pumpkin Spice 1 Minute Low Carb Cake

  • egg – 1
  • almond flour – 1 tablespoon
  • pumpkin spice – 1 teaspoon
  • baking powder – 1 teaspoon
  • stevia – 1 to 2 packets
  • flax seed, ground – 2 tablespoons
  • butter – 2 tablespoons

Take a microwave safe bowl and add your butter to it and then melt the butter in your microwave. This should take approximately 30 seconds. Then add the egg to the bowl and whisk the egg and butter. After that just add all of the other ingredients and mix them thoroughly together. Place the bowl in the microwave for about 60 seconds or so. You may prefer cooking the cake a little bit longer. Just make sure that the egg is totally cooked. When it is cooked the way you like it, let it cool down and then enjoy.  You can top this with some sugar free whipped cream. You can make your own whipped cream just by taking heavy cream and use a hand mixer to mix it until stiff peaks form, You can use stevia to sweeten the whipped cream. To make a totally decadent treat you may top this with berries.

Here are the most common mistakes I see when people are following a Ketosis diet:

One of the most common mistakes that I see with people doing a ketosis diet is that they’re eating too much protein. When you eat too much protein that can also increase the amount of insulin that is produced by your body and this will put you into fat storing mode instead of fat burning mode. Everyone thinks that on the ketosis diet you can eat as much protein as you want but that is totally wrong. Most people need approximately 3 to 6 ounces of protein per meal. If you are 20 years old or younger and your metabolism is higher you can probably eat more protein. And if you are doing heavy weight lifting you may want to consume more protein.But for most of us 3 to 6 ounces of protein per meal is sufficient.

The second most common mistake that I see on the ketosis diet is that people stop eating vegetables. Vegetables are a necessary part of your body because they provide you with a multitude of vitamins and minerals especially potassium. Potassium is necessary it is an important electrolyte that helps regulate the muscles of the body and it also helps flush fat out of your body.

Mistake #3  is that people are actually eating too many carbohydrates. You have to be careful for the sugar in foods such as fruit, vitamin water, rice, pasta and bread. You have to be especially careful reading the ingredients of all the beverages that you are drinking. Many of the drinks that people are consuming are loaded with sugar and this will definitely keep you out of ketosis and cause you to gain weight. But don’t worry about counting the carbohydrates in your vegetables because when it comes to vegetables you can eat as many as you want. If you can keep a food log and track the amount of carbohydrates you or eating throughout the day you may be surprised how many carbohydrates you are truly eating. That’s why I usually recommend that people keep a food journal or diary. And after the first month or so  you usually developed good healthy habits and automatically choose the right type of foods and the proper portion sizes.

Mistake #4 is that you can be too concerned with your body weight. Often times when following a ketosis diet your body is losing weight but developing muscle at the same time. So I usually recommend that people pay more attention to their physique, to their waist measurement and how their clothing is fitting. Many times a person  may not be losing that much weight on the scale but they are rapidly dropping dress sizes.

I hope that you enjoy these recipes and I certainly hope that you enjoyed this information on the common pitfalls of the ketosis diet. If you, a friend, coworker or loved one would like help losing weight, I invite you to call and schedule your free weight loss consultation. Just call 215-821-7336 and Lisa will schedule your free weight loss consultation.

Philadelphia Weight Loss Doctor Ketosis Fat Burning Smoothies

Today I’m going to give you three great smoothie recipes. They happen to be three of my favorite recipes. Usually my smoothie recipes contain lots of vegetables but today these recipes just taste really good and are more leaning towards a lower carbohydrate – higher fat diet such as a ketosis diet plan. The recipes are for a Chocolate Banana and Peanut Butter Smoothie, a Chocolate Coconut Smoothie and a Coconut Berry Smoothie.

If this is your first time visiting our website and you would like more information on our Philadelphia Medical Weight Loss Doctor Supervised Program I invite you to call and schedule your free weight loss consultation. Just call us at 215-821-7336 and are friendly staff will gladly schedule your consultations and answer all of your questions.

The recipes I’m giving you are for approximately 1 serving. Depending on how thick you like your smoothies you can add anywhere from ½ cup – 1 cup of milk to the recipes. I like my smoothies to be a bit thicker so for me ½ cup of any milk beverage is usually fine.

Chocolate Banana and Peanut Butter Smoothie

  • Peanut butter – 1 tablespoon
  • Cocoa powder – 2 tablespoons
  • Banana – 1 frozen
  • Coconut milk or any other milk of your choice – 1/2 cup
  • Blend and enjoy! You can add more or less milk depending on how thick you like your smoothies.

Chocolate Coconut Smoothie

  • Fruit – 1 small fruit of your choice
  • Coconut milk / Unsweetened almond milk – ½ or 1 cup
  • Chia seeds – 1 tablespoon
  • Cocoa powder – 2 tablespoons
  • Combine in your blender, blend and enjoy!

Coconut Berry Smoothie XXVI

  • blueberries – 1/4 cup
  • water – 1/4 cup
  • coconut milk or any other milk beverage – 1/2 cup
  • vanilla extract – 1 teaspoon
  • liquid stevia – 10 drops, more or less depending on your own personal taste
  • ice cubes – 5, again you can add more or less ice cubes.
  • Place everything in a blender, blend and enjoy!

There you have it, three awesome smoothie recipes to help control your appetite and achieve your weight loss goals.

Everyone coming into the office seems to be really enjoying the smoothie recipes and many patients have shared their own smoothie recipes with me and have given me permission to put them on our website. So, if you enjoy these recipes please let us know the next time you come into the office and if you have some recipes that you would like to share with everyone please let us know that as well.

And our medical assistance wanted to make sure that we mentioned our new smoothie board that we have in the waiting room. Our smoothie board has a new smoothie of the week, each week so be sure to take a picture of it, that way you can enjoy it later.

If you, a friend, coworker, loved one and/or family member need help with improving your health and wellness and losing weight I invite you to call us and schedule your free weight loss consultation. Just call us at 215-821-7336 and schedule your free visit now.

Philadelphia Medical Weight Loss 4 Paleo Smoothies

PhilaMedicalWeightLossToday we are giving you 4 great super-food smoothies to help you lose weight and improve your overall health and wellness. If this is your first time visiting our website and you would like more information on our Philadelphia medical weight loss program I invite you to call and schedule your free consultation. Just call us at 215-821-7336 and we would be happy to schedule you for your free consultation.

Our Dr. supervised weight loss programs consist of using appetite suppressant medications like phentermine, Adipex, vitamin B-12 injection therapy and instruction on proper diet and exercise. Each time you come in we will measure your weight, check your blood pressure and pulse and perform a physical evaluation in addition to reviewing your diet and exercise plan.

Here are the smoothie recipes.

Hawaiian Vegetable Smoothie

  • kale – 1 handful
  • cucumber – 1, peeled
  • coconut water – 1 cup
  • spinach – 1 handful
  • pineapple chunks – 1/4 cup
  • Place all of the ingredients into a high-powered blender, blend and enjoy.

Pineapple Veggie Bomb Smoothie

  • Bok choy – 1 handful
  • kale – 1 handful
  • spinach – 1 handful not
  • pineapple chunks – 1/4 cup
  • coconut water – 1 cup
  • Combine all of the ingredients into a high-powered blender, blend and enjoy.

Pear Veggie Smoothie

  • pears – 2 cored and seeded
  • fennel – 2 bulbs
  • cucumber – 1, peeled
  • Spinach – 1 Handful
  • Just combine everything into a high-powered blender, blend and enjoy.

The Everything Smoothie

  • carrots – 5 peeled
  • apple – 1, cored and seeded
  • pear – 1 cored and seeded
  • kale – 1 handful
  • broccoli florets – 1 handful
  • beet – 1
  • bok choy – 1 handful
  • Place everything into a high-powered blender, blend and enjoy.

I hope you enjoy these recipes is much as I do. If you or a friend need help achieving your weight loss goals I invite you to call us and schedule your free consultation. Just call us at 215-821-7336 and we would be happy to schedule your free weight loss consultation.

Medical Weight Loss Philadelphia 8 Smoothies for Your Vacation Body

medical weight loss philadelphia

In today’s post I am going to give you recipes for some amazing smoothies but first I want to thank all of our wonderful patients for referring their family members, friends and coworkers to our Philadelphia medical weight loss program. The highest compliment that we can receive is the referral of your family members, coworkers and friends and we are honored for this.

We especially appreciate you referring loved ones who have had a difficult time achieving a healthy weight because of various health issues. We have been able to help people with diabetes, thyroid issues like hypothyroidism, polycystic ovarian syndrome, metabolic syndrome and many other health issues.

We do offer a free initial consultation so that we can assess a person’s situation and determine if our program will be able to help them. So if this is your first time to our website all you have to do is call and schedule your free consultation. Call us at 215-821-7336 and we will be very happy to schedule your visit.

I would like to give a special congratulations to Elizabeth who has lost 20 pounds in her first month with our program. Elizabeth has been following our simple nutrition plan and walking four times a week either outside if the weather is nice or on the treadmill in her home while watching one of her favorite television shows. Elizabeth, I commend you on your dedication and commitment!

In our Philadelphia weight loss program we have patients that are looking to lose weight because they want to improve their physical  appearance and we have people that seriously need to lose weight because of health issues such as diabetes and high blood pressure.

Many of our patients are referred to us by their family medical doctor because the doctors believe that losing weight may help improve their health and wellness. More and more reports are coming out linking being overweight or obese to a multitude of health issues.

So if you are looking and improving your physical appearance or improving your overall health it’s important to get your weight under control. And we would be honored to assist you.

And now here are the smoothie recipes:

Ginger Mint Apple Smoothie

  • Apples – 2 cored and seeded
  • Peeled cucumber – 2
  • Fresh mint – 1/4 cup
  • Ground ginger – 1 tsp
  • Kale – 1 handful
  • Blend and enjoy!

Sweet Melon Smoothie

  • Kale – 2 handfuls
  • Spinach – 1 handful
  • Honeydew – 1/4 melon with the rind removed
  • Peeled kiwi – 1
  • Blend and enjoy!

Keto Special Smoothie XV

  • Cabbage  – 1/2
  • Cored and seeded apple – 1
  • Peeled kiwi – 1
  • Blend and enjoy!

Fruit and Veggie Combo Smoothie

  • Parsnips – 4
  • Kale – 1 handful
  • Fennel – 1/2 bulb
  • Cored and seeded pear – 1
  • Parsley – 1/2 cup
  • Place everything into a blender and enjoy!

Sweet and Sour Veggie Blast

  • Broccoli florets – 1 handful
  • Ground ginger – 1 tsp
  • Peeled zucchini – 1
  • Peeled grapefruit – 1
  • Peeled orange – 1
  • Combine all of the above ingredients into a blender and enjoy!

Sweet Green Treat

  • Kale – 1 handful
  • Celery – 4 stalks
  • Cored and seeded apple – 1
  • Peeled lemon – 1
  • Berries – 1/4 cup
  • Combine everything into a blender and enjoy!

Cabbage Fennel and Kale Oh My

  • Kale – 1 handful
  • Cored and seeded apple – 1
  • Peeled lemon – 1
  • Cabbage – 1/4
  • Fennel – 1/2 bulb
  • Combine all of the ingredients into a blender, blend and enjoy!

Watermelon Kale Smoothie

  • Kale – 2 handfuls
  • Cored and seeded apples – 2 small
  • Peeled lemon – 1 small
  • Seedless watermelon – 1/8 and please remove the rind
  • Combine in a blender and enjoy!

So there you have 8 great smoothie recipes. These smoothies may be a bit large so you will probably have 1 – 2 servings for each one.

If you a friend, a loved one or coworker need help losing weight I invite you to call and schedule your free consultation. Just call us at 215-821-7336 and let us schedule your free weight loss consultation.

Philadelphia Diet Doctors Smoothies Recipes For Fast Weight Loss

If you are looking for a Philadelphia Medical Weight Loss Program I invite you to call us for more information or to schedule a free weight loss consultation. Just call us at 215-821-7336 and Lisa or Nicole will be happy  to schedule your free weight loss consultation. Our medical weight loss program consists of using appetite suppressant medications, weight loss pills, vitamin B12 injection therapy and sound and simple nutritional diet plans and exercise programs.

Now that summer is approaching most of our patients are asking for smoothie recipes and of course we like to keep our patients happy. So here are a few awesome smoothie recipes to help you lose weight and improve your overall health and wellness.

Low Carb Smoothie   

  • Broccoli florets – 2 handfuls
  • Cauliflower florets – 2 handfuls
  • Apple – 1, cored and seeded
  • Kale – 1 handful
  • Blend and enjoy!

Veggie Fruit Mix Smoothie  

  • Strawberries – ½ cup
  • Celery – 5 stalks
  • Apple – 1, cored and seeded
  • Cucumber – 1, peeled
  • Mint – 2 sprig
  • Blend and enjoy!

Splendor in the Green Smoothie

  • Apple – 1, cored and seeded
  • Kale – 3 handfuls
  • Cucumber  – 1, peeled
  • Fennel – ½ bulb
  • Celery – 4 stalks
  • Blend and enjoy!

Veggie Pineapple Smoothie

  • Pineapple – 1/2 cup peeled and cubed
  • Carrots – 3
  • Broccoli florets – 2 cups
  • Blend and enjoy!

Abundant Health Smoothie  

  • Tomatoes – 1
  • Cucumber – 1, seeded
  • Broccoli florets –  2 handfuls
  • Carrots – 2
  • Celery – 2 stalks
  • Lemon – ½ peeled
  • Garlic – 1 clove
  • Blend and enjoy!  This recipe should make two smoothies. You can enjoy them throughout the day.

Lisa’s Refreshing Smoothie  

  • Cucumber – 1, peeled
  • Lime – ½ peeled
  • Basil – ½ cup fresh
  • Apple – 1, cored and seeded
  • Blend and enjoy! This should make about two servings.

Ginger Carrot Apple Smoothie  

  • Apples – 2
  • Carrots – 6
  • Cucumber – 1 peeled
  • Ginger – ½ teaspoon
  • Blend and enjoy! This recipe should make about two servings.

We hope you enjoy this recipes and for your free weight loss consultation just call us at 215-821-7336. And if you have a friend, co-worker and / or loved one that would also like to schedule a free weight loss consultation just give them our number for their free consultation.

Philadelphia Weight Loss Doctor Delicious Smoothies to Burn Fat Fast

If this is your first time coming to our website and you’re looking for a Philadelphia weight loss Doctor I invite you to call us to schedule your free medical weight loss consultation. Just call us at 215-821-7336 and we will gladly schedule you for your free consultation.   

In our weight loss program to use FDA approved appetite suppressant medications, weight-loss pills and diet pills, vitamin B12  injection therapy and we coach our patients in the proper nutrition diet plan and of course exercises well.   Over the past years, the FDA has approved many more medications for the treatment of obesity and people being overweight. Weight-loss medications may include Phentermine, Adipex, Phendimetrazine, Bontril, Belviq  and Saxenda.  

All of these medications work in different ways to help eliminate appetite, hunger and cravings in order to assist people in losing weight and achieving a healthy body weight. Of course along with the weight loss medications a person needs to follow a sensible eating plan and an exercise program even if they just walk a few times a week. All of these things work synergistically and helping a patient lose weight and also hopefully improve their overall health and wellness.

That’s why we  spend quite a bit of time reviewing nutrition and exercise with patients. And of course every week or so we like to update this blog with great recipes that range from smoothies, appetizers, entrées and even desserts. With all of that being said here are  4 delicious smoothie recipes that are refreshing, nutritious and packed with fruits and vegetables.

Philadelphia Green Morning Smoothie

  • Spinach – 2 handfuls
  • Apple – 1, cored and seeded
  • Carrots – 2
  • Celery stalks – 4
  • Lemon – ¼, peeled
  • Ground ginger or ground cinnamon – 1 teaspoon
  • Combine all of the above ingredients into a high powered blender, blend and enjoy.

Nothing But Greens Smoothie

  • Kale – 2 – 3 handfuls
  • Apples – 2, cored and seeded
  • Celery stalks – 6
  • Just put all of these ingredients into the blender, blend and enjoy!

Super Green Smoothie

  • Spinach – 3 handfuls
  • Sprouts – 2 handfuls
  • Pineapple – ½ cup
  • Raspberries – frozen, 1 cup
  • Combine all of the ingredients into a blender, blend and enjoy!

Green Rabbit Smoothie

  • Watercress – 3 cups
  • Carrots – 2
  • Parsnips – 2
  • Celery stalks – 4
  • Cucumber – 1, peeled
  • Fresh basil – 6 sprigs
  • Simply combine everything into a high-powered blender, blend and enjoy!

I hope that you enjoy all of these recipes and if you, a friend, loved one or family member need help losing weight I invite you to call and schedule your free weight loss consultation. Just call us now at 215-821-7336 for your free consultation.

Philadelphia Weight Loss Doctors Philly Ketosis Fat Bomb Smoothie

If you are looking for Philadelphia Weight Loss Doctors call us for your free consultation. Call 215-821-7336 for more information and to schedule your free consultation. It’s Super Bowl Sunday and in celebration of our Philadelphia Eagles I am giving you a super green smoothie recipe that is loaded with healthy nutrients, good healthy fats and of course it’s the color green.

This Super Bowl Sunday is special to me for 2 reasons; one is that our Eagles are in it and even more important is that I married my wife 30 years ago on Super Bowl Sunday. Hopefully the Eagles can give us a Super Bowl victory as a 30th Wedding Anniversary gift.

This recipe will give you a very large smoothie that you can put in a travel mug and drink it all day for continuous energy. Or you can divide it between 2 servings. This recipe is low carb and has lots of good healthy fat. I like to make this early in the morning and take it with me to the office. I keep it in the refrigerator and drink it in between patients.

Here is the recipe:

Ingredients:

  • 2 Avocado
  • 2 handful of sprouts
  • 2 handfuls of greens
  • 2 tbsp organic cocoa powder
  • 1 tbsp coconut oil
  • 1 can of coconut milk
  • 6 ice cubes
  • Optional stevia to taste

Combine all of the ingredients into a blender, blend and enjoy. The Smoothie will have a very thick and creamy consistency.

The avocados and full fat coconut milk have lots of good healthy fat that should help you eliminate your appetite. In another article on this blog that I posted some time ago I wrote that there is a section in the colon that is called the brake and that when good healthy fats pass over this section the body releases hormones that should help control your appetite for as much as 3 hours. That’s why this smoothie should be part of your diet program.

During the week when I am in the office seeing patients I have this smoothie for one or even two of my meals. In today’s world it seems that most of us do not have time to sit down and enjoy a good healthy meal. So smoothies go a long way in providing your body with all the vitamins and nutrients that it needs. Smoothies are not as enjoyable as sitting down and having a nice meal with your family but they do the job of giving your body what it needs nutritionally. If you are short on time to enjoy healthy meals and if you do not have enough time to prepare good healthy meals, smoothies like this should be part of your Nutrition program.

I hope you all enjoy this recipe. If you, a friend, family member or loved one needs help losing weight, I invite you to call us and schedule your free weight loss consultation. Call us now at 215-821-7336.

Philadelphia Weight Loss Doctors Fat Burning Exercise Plan

Philadelphia Weight Loss Doctor

Philadelphia Weight Loss Doctor

If you are searching for Philadelphia weight loss Doctor I welcome you to call and schedule your complementary weight loss consultation. Call 215-821-7336 and schedule your session now. Dr. Mermelstein has developed medication protocols that have assisted people losing weight and breaking through their weight loss plateaus. In our weight loss program we utilize FDA approved weight loss pills, appetite suppressant medications such as Phentermine, Phendimetrazine, Adipex and Bontril along with vitamin B-12 injection therapy and of course clinically sound nutrition and exercise protocols.

In today’s article I’m going to review with you some of the best choices in the exercise routines that are focused on burning body fat and losing inches. Most people do not realize that certain type of exercises yield certain results.

If you are weight training and lifting heavy weights that will usually develop thick dense musculature and possibly cause a gain in body weight. And the amount of muscle that you may gain from this type of exercise routine is dependent upon whether you are a male or female, your age and hormone levels.

A young man of 20 years old is going to get different types of results compared to a more mature man of 55. The younger man because he has an abundance of hormones is going to develop muscle more quickly. The more mature man will still develop muscles but if his diet is not 100% perfect he will probably develop more of a bulky type of look.

This is why as we get older we need to change our exercise programs to accommodate the decrease in hormonal levels. I like to say that as we get older we must work out smarter to achieve our desired results.

And let’s not forget that since heavy weight training is breaking down muscle you will need to increase your calories and amounts of protein that you are eating to build the muscles backup. This of course is going to make you more hungry. For females it’s even more important to do the right type of exercise routines.

You can see that there are many things that need to be taken into consideration when designing an exercise program for a person. Many people are trying to burn body fat, lose pounds and inches and build muscle at the same time. Sadly, as we get older this is almost impossible to do.

That is why in our Philadelphia weight loss clinic we like to focus on first burning body fat, losing pounds and inches.

We have different phases; phase 1 is for burning body fat and losing weight. Phase 2 is for toning the body. In phase 1 we focused on losing pounds and inches by performing mostly low intensity exercises such as walking outside, on a treadmill or in your local mall at a somewhat brisk pace. You may also write a bike, either outside or a stationary bike in the comfort of your own home while watching television or at your gym. You can also follow along with a cardio class, and low intensity Zumba class or even a dance class. Just as long as you are moving your body at a brisk pace you are fine. With low intensity exercise usually during the first 30 minutes you are building up good heart health cardiovascular health and burning up the sugar that is in your bloodstream from all the food that you have been eating. Finally, at minute 31 you should start burning your own body fat.

That is why we usually suggest that people have a goal of increasing the amount of time that they are performing low intensity cardio to 60 minutes. When people start out with us they may only be able to walk for 10 – 15 minutes and that’s it they are finished. That is perfectly fine. You have to accept yourself as you are and be happy with what you are able to accomplish in regards to exercise. If you can only do 10 – 15 minutes of cardio vascular exercise today, except that, be happy and in two weeks try to increase the time that you are walking to 20 minutes. And just repeat this gradual increase over time.

You are trying to make yourself healthy by losing weight so accept the fact that this is going to be a journey and then it’s going to take time and it requires persistence, dedication and repetition. Be honest with yourself and set realistic goals. For some reason many people set these outrageous goals and then when they don’t achieve them they become discouraged and they stop eating well and exercising.

Let’s be kind to ourselves and let set small goals and over the course of time these tiny baby steps become giant steps. And of course the more days of the week that you perform some type of cardiovascular exercise the more conducive it is to achieving your weight loss goals. It is usually recommended that people perform some type of cardiovascular exercise at least 3 – 4 times a week.

In review in order to focus on losing weight, losing pounds and inches it is usually recommended that you perform some type of low intensity cardiovascular physical activity. Then for phase 2 we can begin the exercise routines that are designed specifically for toning your musculature. And that is another article so stay tuned.

Remember to schedule your complementary weight loss consultation call now 215-821-7336.

Being Overweight – Obese Causes 40% of All Cancer in United States

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If you are one of our Philadelphia Medical Weight Loss Patients or Bucks County Weight Loss Patients, you know that every week or every other week I like to post articles on our site of great tasting recipes that can help you reach your weight loss goals or a review of new studies, reports and/or fitness trends. This week I am going to review and alarming report put out by the CDC that tells us that being overweight – obese is responsible for as much as 40% of all the cancer diagnosed in the United States. Two additional resources that I used were Helio.com and Reuters.com. Both these resources did an excellent job of summarizing the report put out by the CDC.

According to the Morbidity and Mortality Weekly Report published by the CDC…

There are 13 cancers that are associated with being overweight and obese and they cause approximately 40% of all the diagnosis of cancers in the United States. According to Brenda Fitzgerald, M.D. the director of the CDC, the majority of American adults weigh more than recommended – and being overweight or obese puts people at high risk for a number of cancers – so these findings are definitely a cause for concern. By getting to and keeping a healthy weight, we all can play a role in cancer prevention.

US health officials have stated that this significant increase in cancers caused by being overweight and obese is threatening to reverse the progress in reducing the numbers of cancers diagnosed in the United States every year. It is staggering that in 2014 there were 631,604 people in the United States were diagnosed with the cancer associated with being overweight or obese. It’s quite alarming that the overall rate of new cancer diagnosis sees has decreased since the 1990s but the rates for overweight related and obesity -related cancers have been rising. In routers.com they quote Dr. Anne Schuchat of the CDC saying that these statistics show that in some cancers were going in the wrong direction.

Dr. Schuchat also stated that at least half of Americans are not aware of this link between being overweight – obese and cancer. And that reports suggest that healthcare providers in the United States need to make it totally clear to patients that there is a link between being overweight/obese and cancer and they must encourage patients to achieve and maintain a healthy body weight.

Justin 2014 alone, these cancers associated with being overweight – obese made up 40% of the 1.6 million cancers diagnosed that year. And they caused 55% of the cancers diagnosed in women and 24% of the cancers diagnosed in men.

According to the International Agency for Research on Cancer, the 13 cancers that are associated with overweight and obesity include: breast cancer – postmenopausal breast cancer, thyroid cancer, gallbladder cancer, stomach cancer, liver cancer, pancreas cancer, kidney cancer, ovary cancer, cancer of the uterus, colon cancer, rectum – colorectal cancer, meningioma, multiple myeloma and adenocarcinoma of the esophagus.

The CDC recommends that clinicians counsel patients on maintaining a healthy body weight and that they refer patients with obesity to intensive programs. So, they are recommending that maintaining a healthy body weight is one of the key ingredients to improving overall health and wellness and preventing cancer.

Now there are many indicators that will help you to determine what your good healthy body weight. One of them is the BMI. A BMI between 18.5 – 24.9 is considered normal, a BMI of 25 – 29.9 is considered overweight and a BMI of 30 and above is considered obese. Another indicator can be the size of your waist. From current literature is recommended that females have a waist circumference not greater than 31.5 inches; and men have a waist circumference of 37 inches or less. Your body fat percentages is also a good method to determine what your healthy weight should be. In the office we use these tools to determine what your healthy weight should be.

So aside from being able to fit in your skinny jeans and your bathing suit, maintaining a healthy body weight can help you improve your overall health and wellness and prevent many illnesses. And according to the report put out by the CDC it seems that maintaining a healthy body weight can possibly even help prevent cancer.

I hope you take this information to heart and it helps motivate you to achieve your weight loss goals.

If you need help with losing weight I invite you to call us and schedule your free weight loss consultation. Just call us now at 215-821-7336 and we can schedule your appointment.

Achieving and maintaining a healthy weight is no longer just for looking good or fitting into your skinny clothes. It’s about saving your life. SO forget about losing 30 lbs in 30 days and focus on lifestyle changes and living to a nice old age.