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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.

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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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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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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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Could your lack of sleep be causing you to gain those extra-unwanted pounds?

There are many factors that can cause you to gain weight. Lack of sleep is one such risk factor.

There have been many studies confirming the association of sleep deprivation and obesity in both children and adults.

When You’re Tired, You Eat Differently

A recent study by The University of California Berkeley suggests one reason may be the effect lack of sleep has on your brain. The study found that after just one night of sleep deprivation the brain had a heightened response to unhealthy foods, which means you actually experience greater pleasure than you normally, would.

In addition the part of your brain — the frontal cortex — that is responsible for higher thinking and impulse control showed a decreased in activity. So not only do you get greater pleasure from eating unhealthy foods when you’re tired, you also have less control to stop yourself from over-indulging.

Other studies have shown that a lack of sleep increases Ghrelin the hunger hormone which drives you to eat more. Lack of sleep also increases the stress hormone, cortisol. Cortisol also increases your appetite, and also directs your body to store fat, especially around the middle.

There are many physiologic and psychological reasons that we gain weight when we are sleep deprived. The bottom line, sleep is essential. When you are well rested you make better choices have energy to exercise, feel more positive and think more clearly.

The good news is getting more sleep is a simple cost effective, way to look and feel better and maybe even drop those few unwanted pounds. Try and get the recommended 7-8 hours of sleep a night.

Treatment of excess weight and prevention of associated diseases requires a multifactorial approach.

Find out about more about my medical weight loss program at the Optimal Wellness Weight Loss Center.

To A Healthier You!
Dr. Betty Keller

Board Certified Obesity Medicine

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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     There are many factors that cause our bodies to gain weight. These include, but are not limited to: Genetics, sleep, stress, activity, environment, medications, environmental toxins, excess calories, processed carbohydrates, and sugar. These, and many other converge on multiple hormone pathways to cause weight gain. The most important hormone is insulin. Insulin is our body’s fat storing hormone. When insulin levels are elevated it signals to our body to store fat and prevents the breakdown of stored energy (fat).

     When we eat, we signal to our pancreas to secrete insulin. Processed carbohydrates and simple sugars spike our insulin levels higher than proteins and fats do. Thus, eating simple sugars and processed carbs raise our insulin levels at a higher rate and continued ingestion of simple carbohydrates can lead to insulin resistin and more fat storage. So, if high insulin causes weight gain, reducing insulin and keeping it low should lead to weight loss.

     So how do you reduce your insulin levels? What matters is what you eat and when you eat. Avoiding sugars and processed carbohydrates will help keep insulin levels down. Eating moderate amounts of protein, healthy fats, unprocessed carbohydrates, and nuts and legumes (which are high in fiber) can help keep insulin from spiking. In addition, intermittent fasting has been shown to also help reduce insulin levels and improve insulin resistance. Although there are many methods, I have my patients start with a 12-hour overnight fast. This means that if you eat at 8:00 pm you cannot eat again until 8:00 am. Some people benefit from longer 14 to 16 hour fasts. For women, I usually do not recommend fasting for longer than 14 hours. An overnight fast is the easiest and most natural approach to reducing insulin because the majority of the fast occurs while your sleeping and you eat only during a 10 to 12 hour window. It is important to maintain a healthy diet during those 10 to 12 hours. A healthy diet consists of healthy proteins, healthy fats, non-starchy vegetables, some fruit, nuts and legumes, and whole unprocessed grains. These foods keep your insulin from spiking. You can eat 2 to 3 meals, preferably without snacking. Every time you eat you raise your insulin so eating only during mealtimes reduces the number of times your insulin is raised during a 24-hour cycle.

     This is why it is important not only what you eat, but when you eat. There is a lot of nutritional advice out there and it is often hard to know what to believe. I am board certified in Obesity Medicine and I stay up to date on the latest research. Nutritional research must be looked at through a critical lens and you should not blindly follow the latest fad without a critical analysis of the science behind it. I am a member of the Obesity Medicine Association and the Obesity Society which gives me access to the latest research. I am very passionate about helping my patients achieve and maintain healthy weights and preventing or reversing chronic diseases associated with excess weight. 

     In addition, other factors such as poor sleep, excessive stress, medications, and other risk factors may be the cause of your weight gain and these issues must be addressed simultaneously. We do not treat heart disease by saying “let’s treat your blood pressure but keep smoking and eating highly processed foods.” Multiple factors contribute to the development of obesity. In order to treat obesity, we must take a multifactorial treatment approach.

To Your Good Health

Dr Betty Keller

The post What Causes Obesity? appeared first on Optimal Wellness Weight Loss Center.

Why Keeping A Food and Activity Journal Can Help You Live A Healthier Lifestyle. 

1. Accountability: Keeping track of what you eat can help hold you accountable for everything you eat and drink. It’s easy to mindlessly snack without realizing how much you are really eating. You are also less likely to choose non nutritious foods or mindlessly snack if you have to write it down.
   
2. Portion Control: It can also make you aware of the actual portion size you are eating. Keep track of your portions. Some people have a problem eating too much, even healthy foods can cause weight gain if you eat too much. 
   
3. Keep track of your mood and any symptoms, it may change the way you think about food. You may also detect foods that you are sensitive to.
   
4. Record whether you were hungry or not. It’s best to only eat when you are hungry.
   
5. By recording what you eat you can objectively look at what your overall nutrition is. Are you eating enough protein, and vegetables? Are you getting enough fiber in your diet? Are you drinking enough water?
   
6. Tracking your activity can also help you reach your wellness goals. Benefits of Activity Tracking:
   • Track your progress. Helps you see how much you have improved your overall fitness.
   • It helps keep you motivated. If you are not feeling motivated,looking at your journal and see your progress, can help motivate you.
   • It helps you remember how great you feel and the sense of well being after a workout, can also help with motivation.

7. Keep track of your energy levels. If your energy level is low one day you can see what you have been eating and check how much sleep you had the night before. Making daily healthy lifestyle choices takes planning. You need to plan your meals, snacks and daily activity. Keeping a journal can help you stay on track. Your future self will thank you! Healthy food and regular activity helps to prevent chronic disease. They also help with overall wellness mood, focus and memory. Enjoy your journey. Start your journal today.
   
8. Follow Dr. Keller #drbettykeller

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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When people lose weight, the body fights back by decreasing energy expenditure, and increasing hunger, leading to weight regain.

The study showed that after patients lost weight those that followed a low carbohydrate diet were able to maintain their weight loss better then those who followed a high carb diet.

Patients who followed a low carb diet actually burned 250 more calories per day then those following a high carb diet. (Both groups consumed the same number of total calories.)

Those patients who had higher insulin levels at the start, burned up to 478 more calories per day on a low carb diet compared to those on a high carb diet. The low carb group also had much lower levels of the “hunger hormone” ghrelin, then the high carb. So those following a low carb diet were far less hungry then those following a high carb diet.

The study shows that the composition of our diet has a major impact on our metabolism.

Weight is not simply calories in/calories burned. The bottom line foods such as processed carbohydrates raise blood sugar levels that in turn raise Insulin levels, which is our fat storing hormone.

High Insulin levels drive fat cells to store too many calories; the rest of the body is not getting the calories and thinks it is starving. So your brain thinks the body is starving and causes you want to eat more, despite having excess fat reserves. When your body thinks it is starving it also decreases your energy expenditure and elevates your stress hormones like cortisol, making your body want to hold on to fat.

Dr. Ludwig states that with low carb diets, the body has better access to calories, as the fat cells are not taking in all the calories.

This is because low carbohydrate foods do not raise insulin levels to excessive levels like processed carbohydrates. This way calories can be distributed to other parts of the body.

Sticking to a low carb diet, you will burn more calories and have reduced hunger.

Dr Ludwig believes the biggest culprits, are processed carbohydrates, which include white bread, white rice, potatoes, prepared breakfast cereals, added sugar, cookies, and crackers.

This is a groundbreaking study; we have science to back how to obtain and maintain our correct weight and ensure a healthy metabolism. If you are having trouble obtaining or maintaining your correct weight Dr. Keller can help.

Find out about our weight loss program. Then schedule your appointment with Dr. Keller. Invest in yourself, your future self will thank you.

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

 

The post New Study Shows Low Carb Diet May Be The Best Diet To Maintain Weight Loss! appeared first on Optimal Wellness Weight Loss Center.