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Week 3 Weight Loss Plan

Week3: A 5-Week Plan To Lose Weight And Keep It Off

Week 3: Keep it going

Anytime you make lifestyle changes, consistency is critical. Keep your workout routine. Stay the course on your healthy eating plan. Don’t give up.

But after a few weeks, it starts getting easy to procrastinate. And we plan to do something about our procrastination tomorrow. In this week’s episode, we are going to look at some of the most common excuses and offer you some tips to get around them.

“I’m too tired to work out.”

This is a classic gym dodge. The answer is simple. Find the part of the day when you have the most energy and move your workout time to then. Morning, lunch break and evening workouts are all options on the table. The key is consistency, but you can consistently do something different if you find it works.

“I don’t have any equipment”

You don’t have to have a home gym to workout. You can join a gym or health club. Many people find that having a destination to go to helps them work out longer and provides more options to keep the workout interesting.

You can also just run. Pick a direction and go. Change directions to keep your workout from getting boring.

“It’s all so boring and repetitive.”

So, change things up a bit. Run in a new direction and explore the world around you that you often miss while riding in a car. Try a new machine at the gym. Or sign up for a group fitness class or club.

You can change how you get your exercise. What’s important is that you ARE regularly getting exercise.

Take up a new sport. Take dance or martial arts classes. Buy a bike. Variety helps improve your mind, body and spirit.

“I’m Shy”

Some people don’t like to join a gym because they feel like they are on display, being judged or rejected. Some people just prefer to be alone. Get around this by hiring a physical trainer, joining a single-sex gym, or buying your own equipment. You can create months and months of workout routines just with a simple set of free weights.

But also consider this: When remaking your body, why not remake your mind as well? Face your fears of people and get out more. Socialize. Interact. Make new friends. More social interaction will help your confidence and increase your enjoyment of the slimmer and healthier you.

“I don’t want to spend the time/money.”

One of the best things you can invest in is yourself. Losing weight is investing in your own health and happiness. Sometimes spending money on yourself is a great way to help motivate yourself. You don’t want to waste that money you invested, do you?

So, join that gym. Hire that physical trainer. Book those body contouring sessions. You are an investment that pays off for a lifetime. You are absolutely worth it.

And don’t forget to stick with your diet and active routine. Remember, consistency is the secret to success.

Next time we’ll talk more about how choosing what you put, and don’t put, into your body can help you succeed.

The influence of your genes on weight loss

Why Some People Lose Weight Easily

Setting out on a weight loss journey looks easy. Getting results from it, however, isn’t that easy. I have seen a lot of people nagging, because of getting no benefit out of their efforts. Very soon, their diet and workout plans turn into a never-ending complaint: “Weight loss diets and plans don’t really work for me.”

Most individuals complain about their look; some don’t even like seeing their picture or themselves in the mirror. Reason being is that they couldn’t meet their expected goal and there is no or negligible change in their shape and weight.

As evidenced by behavioral studies in medical science, your lifestyle has an unswerving linkage with your shape, size, and weight.

If losing weight isn’t easy, then how do some people lose it very easily?

Basically, there are two types of obese people – first, those who lose weight and burn fat pretty easily. Second, those who get disheartened and disappointed easily and put an end to their get-fit journey seeing that their efforts aren’t redeeming.

The first type can lose weight without putting in much effort. They would just control their portion size and do a few minutes’ exercise every day for a few weeks, and boom. They will get slimmer and sexier simply by doing nothing.

On the other hand, the second type even after giving enormous tries can’t find a way to get in shape. In the beginning, they do see some weight loss. But the diet, supplement, and exercise they follow aren’t practical and helpful in the long run. Most of the efforts deem to be going in the wrong direction and prove insufficient.

It’s all in your genetics!

Pieces of evidence and studies also certify that the success in getting rid of excess body fat and weight is significantly influenced by your genes.

If you belong to the type two category, the most important thing you need to understand here is that you are genetically unique. You should realize how your body reacts to certain foods, drugs, supplements, nutrients, and exercises is unique in its own way. So, if a diet and workout plan has made an individual achieve his or her weight loss goals, then it makes perfect sense that those food and workout options may not work for you.

The study of genetics allows us to find out the right food, nutrients, and practices that have the potential to support our fitness goals. Real Lab, one of the brands owned by Infinity Health Group, of which Slimming Studios is also a part, offers genetic testing to help your physician or nutritionist plan out the most suitable fitness and wellness plan for you.

The genetic testing may unearth some serious genetic mutations, which could be a reason why your weight loss efforts did not work.

Therefore, I always advise people to go for nutrigenetic testing before following a weight loss diet. This will help ensure that the diet/supplement your doctor is considering suggesting will assuredly bring you some positive results.

If you are about to get set on your weight loss journey, it would be ideal to identify and treat any genetic disorders that could be keeping you away from reaching your fitness goals. Most people who are in the type two category suffer from autoimmune disorders, knowingly or unknowingly. These conditions will not let you lose weight easily. Rather, it will translate into many other complications. You first need to fix the root of the problem, then proceed with weight loss efforts.

Special Tips for Type-2 Obese/Overweight Individuals

If you belong to the “it’s difficult to lose weight” group, and if intense dieting and working out have never worked for you, then apart from considering genetic testing you can try these tips–

  • Grain-free, crab-free (low-carb), sugar-free, and low-calorie diet can be great for weight loss.Two best examples of such natural diets are: Paleo Diet and Mediterranean Diet. Following any of these diets alongside a suitable exercise plan can show up extraordinary weight loss results.
  • Increase your nutrients’ intake, if you are trying to lower your food intakes. Nutrition that we get from our food has a big part to play in our body’s fat burning process. It’s because of the low supply of nutrients that you feel down and dizzy.
  • Also, proper nutrition keeps you active and most importantly, motivated in your weight loss journey.
  • Get enough sleep; if possible, 8 to 9 hours in a 24-hour cycle.
  • Walk at least 10000 steps every day; it would be better to walk even more.
  • Pick foods grown naturally.
  • Include raw, half-cooked, unprocessed food items in your meals.

Why is it Important to Lose Excess Body Fat?

Obesity and overweight conditions are the foundation for many complications. And, when these conditions are caused by inheritance or family history, it becomes highly crucial to treat each problem stepwise.

The conditions should be treated under an expert physician’s supervision. How about getting a convenient appointment and consultation with our weight loss physician?

Call Slimming Studios expert at 1-972-702-7546 to book a consultation for further evaluation.

Week 2 Weight Loss Plan

Week1: A 5-Week Plan To Lose Weight And Keep It Off

Week 1: Getting Started with Small Changes

We all know the pain of not being able to fit in a certain outfit or feeling uncomfortable in a swimsuit. Even worse, that layer of fat around the stomach and back can also cause heart disease, high blood pressure and even diabetes.

While changing your lifestyle and losing weight may seem like an undertaking of Olympic proportions, it doesn’t have to be. We’re going to show you over the next five weeks how small changes can quickly add up into a big change. You’ll feel better and look better if you stick to these tips on diet and exercise.

Nutrition & Diet

The journey of a thousand miles begins with the first step. Your first step in diet and nutrition is this: Don’t starve yourself. You may think that eating nothing will let you lose weight quickly. But in fact, you are just making yourself weaker and even more unhealthy.

If you eat enough of the right foods, you’ll get healthier, lose weight, and not be hungry all the time. Your weight loss diet plan starts with leafy vegetables to supply some of the key nutrients you need. Try adding these foods to your diet this week:

  • Spinach
  • Lettuce
  • Kale
  • Cabbage
  • Tomatoes
  • Carrots (Baby carrots make a great snack.)
  • Cucumbers

When it comes to protein, fish and chicken are great choices. You can also enjoy some low-fat milk.

When it comes to foods to avoid, cut these out of your diet this week.

  • Foods with high sugar concentrations.
  • Carbonated Water
  • Soft Drinks
  • Candy
  • Snack Food

And when you eat, eat in moderate proportions as recommended by your doctor, fitness coach or nutritionist.

WHEN you eat is also very important. A healthy lifestyle involves disciplined eating habits. Eat the right amount of food at the same time every day to help eliminate snacks and unhealthy food cravings.

Exercise

The other side to a healthy lifestyle starts with regular exercise. And no, we are not going to tell you to just jump into a heavy workout routine suddenly. That’s a good way to hurt yourself.

Much like food, exercise is best in sensible amounts at regular times. Try raising your heart rate for 30 minutes, three to five days a week. It helps if this elevated heart rate can be combined with something you enjoy. You can work out on a treadmill, exercise bike or elyptical machine while listening to your favorite podcast or music.

Other fun ways to exercise include walks with friends, dancing lessons, or participating in amateur sports leagues.

Just remember, food AND exercise in moderation is the key to a healthy lifestyle.

So, let’s quickly review. For your first week on a path to a healthier, happier and slimmer you, be sure to:

  • Eat balanced meals at regular times
  • Add more vegetables and lean protein to your diet.
  • Cut out harmful foods.
  • Elevate your heart rate for at least 30 minutes three to five times during the week.

If you are looking for something to help sharpen your edge in your toning and slimming efforts, talk to one of our Slimming Studios counselors. They can help you with injections and weight loss supplements that will boost your energy and your body’s natural fat-burning processes. They can also advise you on how our treatments can enhance your toning and slimming efforts. Some can even make your skin feel tighter and look younger.

To schedule your free consultation, click on the below button, or call 972-702-7456.

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