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When you start your day with a high-protein breakfast, you’re doing something good for weight loss.

The results of these studies show the benefits for weight loss when you start your first meal of the day with protein.

This is how protein will help you lose weight.

• Protein helps keep you full, reduces hunger and cravings. This is because proteins signals your hormones  that regulate hunger and satiety. Causing you to feel full and signals you to stop eating.

• Eating protein as your first meal has been shown to  reduce the total number of calories you eat the rest of the day.

• Protein has a higher thermogenesis than carbohydrates or fats. This means you will burn more calories digesting protein than fat or carbohydrates.

• Protein helps maintain your lean muscle mass, a major determinant of your BMR ( the amount of energy needed for your bodies functions, like breathing, staying warm)

The bottom line: If you want to lose weight, start the day off with a protein-rich meal!

A high-protein breakfast will keep you full longer, reduce hunger, craving, overall calorie intake, and maintain your lean muscle mass.

What are some healthy breakfast food recipes to lose weight? Great protein options include, eggs, yogurt, tofu, and  protein shakes, there are lots of healthy options. 

Sign up to get my free High-Protein Breakfast Recipes book.

Get your free recipe ebook:
12 High-Protein Breakfast Recipes for Weight Loss

Fact: A high-protein breakfast can help you lose weight.

These healthy high-protein breakfast recipes also taste AMAZING!

Get Dr. Betty Keller’s personally selected high-protein breakfast recipes here FREE.

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For guidance and a structured program designed, just for you, find out about the Optimal Wellness Weight Loss Program.

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1: Start with a personal commitment to yourself.

Before you can make changes that last, start with a personal commitment to yourself.

No medical consultation in the world is going to make a difference if you are not committed to making changes happen.

Your progress in choosing foods, activities and ways to reduce stress only work if you are ready and willing to make the new choices you’re giving yourself.

2: Find what motivates you and work with that.

Only you know the real reasons you want to make a change. No one can tell you the right reason. This has to be what you want for yourself.

Think about what means most to you, like: “I want more energy so I can have more fun playing with my children,” or “I want to be healthy and not develop diabetes or heart disease.”  Write your reasons down. Review this list daily.

These thoughts will help you make positive, healthier choices.

3: Make a detailed plan.

A goal without a plan is a wish!

To keep your goals manageable, make your goals SMART.

SMART goals are:

• Specific
• Measurable
• Attainable
• Realistic
• Time- oriented

SMART goal examples for weight loss

Specific:

“I will walk for 15 minutes during my lunch break three times a week.”

That is specific.

Measurable:

“I will walk 15 minutes three times a week.”

This can be measured by counting how many times you walk during the week.

Attainable:

“I will walk 15 minutes three times a week and do weight training two times a week.”

This is attainable.

Unattainable goals can decrease your motivation and make you feel like a failure.

Realistic:

Your goals need to be practical and fit your lifestyle.

“I will walk 20 minutes every day” may not be realistic.

But: what about this?

“I will walk 10 minutes twice a day three times a week”

A practical goal may fit your lifestyle better.

Time-oriented:

“I will walk 15 minutes starting today and do this at least two more times by the end of the week.”

A clear start and end time helps to keep you on track.

Write these down in your daily or weekly to-do list. Cross them off as you complete your goals for the day and/or week.

4: Make an advantage list to motivate you daily.

Now that you have had time to reflect on why you want to lose weight and have made some goals with specific plans.

Make an advantage list. Write down the advantages of losing weight that matter to you.

Example advantage list:

• I will have more energy.
• I will feel better in my clothes.
• I will lower my risk of developing diabetes.

Write your list of advantages on an index card. Put it on your bathroom mirror and read it while you are brushing your teeth in the morning.

Carry a copy with you and read it throughout the day to help keep you focused on making healthy choices that help you attain your goals.

5: Keep a food journal.

Write down everything you eat.

This will help you be aware of what and how much you are really eating. It can help you make healthier choices.

Keep track of when you eat as well. Do you see a pattern of snacking at a certain time? Could it be you’re eating out of boredom? Do you mindlessly snack while watching TV?

Studies show that people who keep a food journal lose more weight than those who do not.

6: Commit to an exercise plan you enjoy.

It is especially important to engage in both aerobic and resistance exercise.

When losing weight, you need resistance exercise to help maintain your lean muscle mass.

Lean muscle mass is an important factor in burning calories. Your basal metabolic rate (BMR) is the amount of energy your body uses at rest to keep vital functions going, such as breathing and keeping warm.

Lean muscle increases BMR because the body burns more energy to maintain it.

Weight training can help you lose weight and keep it off.

7: Weigh yourself regularly, at least once a week.

Weighing yourself regularly will help keep you on track. It is also good to have a “911” weight gain number that requires a response.

Your number might be 3 pounds for example. If you have gained three pounds it’s time to take action to reverse your weight regain.

8:  Think of using prepared meals, bars and/or shakes.

Studies show people who use healthy convenience foods lose more weight. Also those who use convenient prepared meals are better able to maintain weight loss then those who do not.

This is how meal replacements help to provide safe weight loss and maintain your desired weight.

9: Find an eating plan that works for you. 

This means a healthy eating plan that you can stick to.

Whatever plan you choose, know there are certain foods that will make it harder to lose weight.

Start by eliminating sugary drinks like soda or fruit juice, junk food, and highly processed foods.

Focus on what you can eat: Lean protein, non-starchy vegetables and healthy fats.

Studies show that a reduced carbohydrate diet is more effective than a low-fat diet in maintaining long-term weight loss.

10: Manage stress.

Stress can cause elevation of cortisol, a hormone needed to maintain body functions while under stress.

High levels of stress cortisol can cause you to gain weight and make it difficult to lose weight even when dieting and exercising.

Stress can interfere with your health goals. Here’s how you can reduce the negative impacts of stress on weight loss and avoid stress-induced weight gain.

11: Get adequate sleep.

Studies show you need a minimum of 7.5 hours of sleep.

Anything less is associated with weight gain.

Learn more about how sleep affects your weight.

12: Get support

You’re off to a good start with these 12 tips for weight loss success. If making lifestyle changes alone does not work, you may need to know more about how to work with the body you have.

Get your complimentary telemedicine consult.

Learn how Dr. Keller can help you lose weight and keep it off:

Optimal Wellness Weight Loss Center

Dr. Keller provides you with a comprehensive personalized medical weight loss plan.

Utilizing the latest in medical weight loss science, you receive guidance every step of the way.

Find out how to get your personalized weight loss and wellness program today.

About Betty Keller, MD

Dr. Betty Keller is board certified in Obesity and Internal Medicine. She specializes in medical weight loss at Optimal Wellness Weight Loss Center in Ridgewood, NJ.

She has over a decade of experience helping people lose weight, keep it off and improve their health.

Your weight loss program begins with a comprehensive medical evaluation and testing, including genetic testing to help you find the right food plan for your genetic makeup.

Dr. Keller’s approach is personalized and comprehensive, addressing  your metabolic profile, underlying medical conditions, nutrition, exercise, stress management, sleep, behavior modification and Cognitive Behavior Modification. When indicated, Dr. Keller may recommend meal replacements, vitamins, supplements, and/or weight loss medications.

                         Call today! 201-485-7930

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What’s your weight loss plan? Here are some quick tips:

• Do make a plan, the more you prepare, the more successful you will be.
• Do plan your meals. Create a menu of healthy meals for the week. Take your list to the store and stick to your list.
• Don’t eat unplanned food, stick to your meal plan.
• Do remove any unhealthy foods from your kitchen.
• Don’t leave any unhealthy foods in your refrigerator or cupboard that will temp you to eat them just because they are there.
• Do keep a food diary, keeping a food journal will allow you to see how much you really are consuming.
• Don’t forget to include snacks and drinks in your food journal.
• Do watch your portion size.
• Don’t automatically finish what’s on your plate. Stop eating when you feel satisfied.
• Do eat when you are hungry.
• Don’t eat when you are not hungry.
• Do eat foods that are high in fiber, like non starchy vegetables, almonds and flaxseeds.
• Don’t eat foods high in added sugars.
• Do eat lean protein and healthy fat
• Don’t drink sugary drinks or consume too much alcohol.
• Do make regular exercise part of your daily routine.
• Don’t get less than 7.5 hours of sleep per night.
• Do give yourself credit for making healthy lifestyle choices
• Don’t compare yourself with others, view your progress overtime.

If you need help losing weight, we can help you lose the weight safely and keep it off.

Optimal Wellness is a Medical Weight Loss Center. Our programs our based-on Science and Medical Research.

Call today to schedule a complementary telemedicine consultation with Dr Betty Keller to find out how she can help you lose weight and keep it off.

Dr Keller is Board certified in Obesity Medicine and Board certified in Internal Medicine, she has been helping people lose weight and keep it off for over a decade.

Call today 201-485-7930

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Weight loss is not rocket science, but it is more complicated than people think. I have been helping patients lose weight and maintain their weight loss for  over a decade. In that time, I’ve seen many patients come in with good reasons for losing weight. They want to reverse or prevent chronic diseases, and to feel healthier. These are great reasons. However, long-term weight loss success requires a more comprehensive approach.

We need a plan to help your body use stored energy safely.  A comprehensive approach will address all the factors that make up a good plan:

• Behavior
• Nutrition
• Genetics
• Physical activity
• Lifestyle
• Treating underlying medical conditions.

In addition, supplements, medically supervised meal replacements, and or medications can all play a role in long-term success.

The role of meal replacements in a healthy weight loss plan

Losing weight is not easy. Keeping it off is even more difficult. Current medical literature supports the effectiveness of medical monitored meal replacement as an effective tool to help with weight loss and long-term maintenance.

What is meal replacement for weight loss?

Meal replacements (MR) are specially formulated products designed to take the place of food for one complete meal. They usually come as single servings, in the form of a soup, bar, or beverages like shakes.

Meal replacements for weight loss provide the vitamins and minerals your body needs, while making calorie and portion control a lot easier. They are designed to help you feel full longer and promote optimal metabolism and nutrition for healthy weight loss.

Because they should not be used for weight loss without medical supervision, medical quality meal replacements aren’t available in the grocery stores.  A qualified weight loss doctor prescribes them.

Medical meal replacements come in many brands with different formulas. For healthy weight loss, choosing product and formulation that’s right for you s is the most important.

We use Numetra meal replacements, because they provide unique, scientifically designed formulations.

Why meal replacements work

Meal replacements provide a safe and effective tool to aid in weight loss and maintenance.

They support the core nutrition and start to shift in daily habits to become part of a healthier lifestyle that sustains your new weight comfortably.

Some of the benefits of meal replacements include:

• Portion control
• Calorie control
• Macronutrient control (a balance of protein, carbohydrates, and fats)
• Enjoyment from eating (they taste good)
• Structured eating
• Improved nutrition
• Stimulus narrowing (decreased appetite and consumption with less dietary variety*)
• Stimulus control: avoids contact with problem foods and triggers
• Choice/Motivation
• Greater weight loss
• Reduced cravings
• Reduced food costs
• Ease of use
• Quick
• Frees up time for exercise

*National Weight Control Registry (NWCR) data indicates that restricting food variety is important strategy in successful weight loss maintenance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3723458/)

Why you would want to use meal replacements

As a doctor, I recommend meal replacements for weight loss because:

• They work!

• Meal replacement plans are easy to follow.

• They taste great!

• They are healthy. They are nutritionally complete and scientifically formulated to provide the right combination of macronutrients, vitamins and minerals.

• They allow for flexibility in meal planning.

• They work well as part of a medical weight loss program that is medically supervised, safe and effective.

• You can take them with you, no refrigeration needed.

• They work both for weight loss and for long-term maintenance.

At the Optimal Wellness Center we provide our patients with comprehensive personalized weight loss and maintenance programs that can include meal replacements. We recommend meal replacements because they work.

Personally, I would never recommend anything that I wouldn’t use or recommend to my family. So, it’s no surprise that I use Numetra meal replacements as part of my own weight maintenance program.

My top reasons for using Numetra meal replacements

I love the convenience of meal replacements for my patients and myself to maintain a healthy weight. I frequently don’t have time to make breakfast or lunch. So, having a shake or bar fits into my busy lifestyle.

The taste is amazing and they keep me full.

I know I am getting the right macronutrients, especially the right combination of essential amino acids, vitamins and minerals.

I like to have a little something sweet after dinner. The Numetra pudding (I don’t have a favorite – I love them all)  is my go-to dessert. One serving has 20 grams of protein, 160 calories and only 8 grams of carbohydrates.

Losing weight is hard. Keeping it off is even harder. We can help you every step of the way to ensure long term success. Losing weight is only the beginning, maintenance is an important part of our programs. We offer medically supervised comprehensive personalized weight loss and weight maintenance programs that are safe and effective.

We are with you every step of the way so you can live a healthy life.

Contact us for a weight consultation, serving Ridgewood New Jersey :

201-485-7930

If you are having trouble obtaining or maintaining your correct weight Dr. Keller can help.

Talk to medical weight loss expert Dr. Betty Keller today

Schedule a Call

 

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If you answered yes, you could be at risk for metabolic syndrome, often an early warning sign of more serious disease.

What you need to know about metabolic syndrome

Metabolic syndrome is not a disease in itself. Instead, it’s a health condition that includes a group of risk factors:

1. Excess abdominal fat  
2. High blood sugar
3. Elevated blood pressure
4. High levels of triglycerides
5. Low levels of HDL (good cholesterol).

If you have any of these risk factors, you should be under the care of your doctor.

That’s because having just 3 of these risk factors can increase your risk of serious diseases.

The diagnosis for metabolic syndrome is the presence of three or more of these five risk factors. The good news is that you’ve got an early warning in time to avoid more serious disease.

If you have 3 or more of these risk factors, other health risks increase significantly:

• You are at 2X increased risk for blood vessel and heart disease, which can lead to heart attacks and strokes.
• You are at 5X increased risk of developing type 2 diabetes.
  (Source: WebMD)

Fortunately, metabolic syndrome can be treated with lifestyle changes and medical care! And treatment can even help you say goodbye to your expanding waistline.

How to know if you have metabolic syndrome

To diagnose metabolic syndrome, your doctor should order appropriate lab tests. For treatment, your doctor may prescribe medications to begin improving your health.

These are the 5 risk factors for metabolic syndrome. Metabolic syndrome can be diagnosed if you have 3 or more of these conditions  (Source: WebMD):

Symptoms of metabolic syndrome

You usually don’t have symptoms initially from high blood pressure or high cholesterol. You may not even know you have these conditions.

Often, the only sign you can notice is your expanding waistline.

The best way to find out if you have metabolic syndrome is to meet with your doctor. They will check your blood pressure, blood sugar, and cholesterol. It’s another reason that regular checkups are the key to staying healthy.

Treating metabolic syndrome

Make sure to schedule regular follow up visits with your doctor.

Under the supervision of your doctor: The following are lifestyle changes that can help  treat metabolic syndrome.

• Exercise. Consult  your doctor before starting an exercise program.
• Eat a healthy diet with, lean protein,  non-starchy vegetables, low sugar fruits, healthy fats,  low fat dairy, whole grains, eliminate trans fats, reduce saturated fats. Discuss your particular meal plan with your physician. Dietary  adjustments should be made based on your genetics, metabolic profile and preferences. Make sure your meal plans are science based and not the latest fad.
• Lose weight if your doctor recommends you to do so.
• Your doctor may also recommend  supplements and or medications if indicated.

We can help you lose weight and avoid serious disease

Do you have chronic medical conditions associated with excess weight? We can help you lose weight and keep it off.

The Optimal Wellness Center Weight Loss Center is a medical weight loss center.

Our programs are based on science and medical studies (not fad diets).

Our weight loss programs are individualized, comprehensive, and medically supervised.

We provide personalized step-by-step weight loss treatment and support you need to lose weight safely and keep it off.

We help you lose weight and develop healthier lifestyle utilizing:

• Nutrition
• Exercise
• Behavior Modification
• Medications if needed

We’ve found the key to your success is one-on-one support, counseling, and education.

Dr. Keller Is Board certified in Obesity Medicine and Internal Medicine with over a decade of experience helping patients lose weight and keep it off.

Call today 201 485 7930 to find out how Dr Keller can help you Lose weight and keep it off

If you reach our service leave a message and Dr. Keller will call you back.

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1. Reduce carbohydrate intake.

Carbohydrates are also called sugar, starch, or just carbs. To lower your carbs, start by reducing or eliminating sugar and starch from your diet.

Keep total carbs below 100 grams per day (or 50 grams of carbs minus fiber).

Carbs come in many forms.  Here’s a quick guide to total carbs in common foods:

Get your daily carbohydrates from non-starchy vegetables and low sugar fruits, not from processed foods, sugar, white flour and starch. Artificial sweeteners (also called sugar alcohols) can impact your total carb count too. Ask Dr. Keller about how to measure carbs from foods and sweeteners so you can lose weight. 

2. Get the right amount of protein. 

Guidelines to maintain muscle mass and lose weight suggest a daily total of 0.73 to 1 gram of protein per pound at your current weight. 

Athletes and heavy exercisers should consume 1.5 mgs of protein per pound for weight loss.  Protein promotes satiety (feeling satisfied after eating), helps maintain lean body mass, increases thermic effect (energy used to digest food), and decreases the body’s efficiency in storing extra calories as fat.

3. Plan time restricted eating. 

Make sure you have at least 12 hours between dinner and breakfast.  For example, if you stop eating at 8 pm at night do not eat again until the next morning at 8 am.

Studies show that time restricted eating not only helps with weight loss, but also helps to manage insulin resistance by allowing insulin levels to decrease during the fasting state.  Some people benefit from even longer fasting periods.

4. Make exercise part of your daily routine.  

You cannot exercise a bad diet away.  But you can improve your metabolism by increasing your lean muscle mass.  A combination of aerobic exercise and weightlifting will help you to lose weight. Exercise is even more important in helping you maintain your weight loss.

5. Get enough sleep.  

Getting good quality sleep is important.  Sleeping less than 7.5 hours per night is associated with weight gain.

10 Additional Weight-Loss Tips:

1. Eat only when you’re hungry.
2. Avoid mindless snacking.
3. Plan your meals.
4. Keep a food journal (the Optimal Wellness Center App makes it easy)
5. Manage stress.
6. Weigh yourself every day.
7. Drink black coffee or tea.
8. Drink water before meals.
9. Don’t drink your calories.
10. Limit alcohol.

You can lose weight and keep it off.

Often it’s misinformation and the presence of unhealthy food everywhere that leads to weight gain.

You can learn to eat to feel great and lose weight. Get a weight loss program that works specifically for you from Dr. Betty Keller.

Your unique program begins with a comprehensive history and physical. We do comprehensive laboratory testing including evaluating genes that affect your weight. We use your metabolic and genetic profile to help develop your diet. In our program you’ll get:

• Meal planning for complete nutrition
• Safe exercise programs
• Ways to cope with thoughts and feelings
• Support for healthier habits that work for you
• A free app to help you make healthier choices
• Personal attention and guidance from Dr. Keller

Call Dr. Keller for your Optimal Wellness Weight Loss Program 201-485-7930

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Study: Weight Loss Lowers The Risk Of Obesity Related Cancer In Overweight Individuals And People with Obesity

Weight Loss can Lower the Incidence of Obesity Related Cancers in overweight and people with obesity.

Obesity is associated with the risk of several types of cancer. The relative risk is 1.2 to 1.5 for overweight and 1.5 to 1.8 for obesity with regard to cancers of the colon, gastric cardia, liver, gallbladder pancreas, and kidney. The relative risk for esophageal adenocarcinoma and endometrial cancer are even higher up to more than fourfold for those with a BMI of 40kg/m2 or more. There are several  possible mechanisms that link obesity to cancer, including hormonal factors, growth factors and inflammation. 

Observational studies show clear evidence of associations between obesity and risk of some cancers, but there have been no clinical trials to date that have evaluated the effects of intensive lifestyle intervention for weight loss on the risk of cancer or cancer mortality

Can losing weight lower cancer risk? The study —

A group of Authors  (Hsin-ChenYeh Et Al) published  a study to determine whether intensive lifestyle intervention (ILI) aimed at weight loss lowers cancer incidence and mortality in individuals with overweight or obesity. Their conclusions were published today in Obesity, “Intensive Weight Loss Intervention and Cancer Risk in Adults with Type 2 Diabetes: Analysis of The  Look AHEAD Randomized Clinical Trial” (Obesity, September 1^st, 2020).

The authors analyzed the data from The Look AHEAD trial, which  was a multicenter randomized controlled trial of a lifestyle intervention designed to induce weight loss to reduce the risk of cardiovascular disease among individuals with overweight or obesity and type 2 diabetes. The data from this trial examined whether participants randomized to Intensive Lifestyle Intervention ( ILI ) designed for weight loss would have a reduced overall incidence of obesity- related cancer , and cancer mortality compared to just support and education (DSE). The trial included 4,859 patients. The median follows up was 11 years. There were 684 participants (332in(ILI) and 352 in (DSE)) that were diagnosed with cancer. The results showed the incidence of cancer  was 6.1 and 7.3 per 1000 person-years in ILI and DSE respectively. 

Findings: Weight loss lowered obesity-related cancers by 16%

Analysis of the  Data from the  Look  AHEAD Trial indicated that an  intensive lifestyle intervention aimed at weight loss lowered the incidence of obesity related cancers by 16% in adults with overweight or obesity and type 2 diabetes.  

The authors concluded that this study provided evidence that patients with Obesity can reduce their cancer risk through weight loss. 

Although the results were not statistically significant,( most likely due to the insufficient sample size). The study did provide valuable evidence of the benefit of weight loss in reducing obesity related cancers.

Future trials need to be adequately powered to test weight loss effects on risk of specific obesity-related individual cancers.

Weight Loss is the cornerstone of therapy with obesity because it can reduce or completely resolve the metabolic risk factors for diabetes, coronary heart disease, and now there is clinical evidence it also reduces the risk of obesity related cancers.

We’re here to help

Do you have chronic medical conditions associated with excess weight? We can help you lose weight and keep it off.

The Optimal Wellness Weight Loss Center is a Medical Weight Loss Center

Our Programs are based on science and medical studies (not fad diets)

Our programs are individualized, comprehensive, medically supervised

We provide personalized  step by step weight loss treatment and support you need to lose weight safely and keep it off.

We help you lose weight and develop healthier lifestyle utilizing:

• Nutrition
• Exercise
• Behavior Modification
• Medications if needed

Key to success is one-on-one support, counseling, education 

Dr Keller Is Board certified in Obesity Medicine and Internal Medicine with over a decade of experience helping patients lose weight and keep it off.

Call today 201 485 7930 to find out how Dr. Keller can help you Lose weight and keep it off

If you reach our service leave a message and Dr Keller will call you back.

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