Tag Archives: Weight Loss

Weight Loss Program Education

Weight Loss Education Related to Our Program

This entry was posted in Fitness and Nutrition and tagged on by .

Weight goals don’t come to fruition without weight loss education. At Arizona Gynecology Consultants, our weight loss program is individualized to each patient’s unique metabolic needs, personal goals, and lifestyle obstacles. Each provider will guide you in discussing your weight loss challenges, previous modalities, hormones, nutrition, exercise, and each medical management option available.

A key component in being successful is sticking with a good nutritional plan, exercising, and sleep hygiene. Your provider will have a visit once a month to check vital signs, answer lifestyle questions, adjust nutritional needs, and even recheck labs to show how your body is responding to your daily efforts and accomplishments.

Weight Loss Education: Macronutrients and Calories

Carbohydrates, proteins, and fats are the main types of macronutrients in food. All three provide energy (measured in calories), but the amount of energy in 1 gram differs. When looking to decrease the intake of daily calories to lose weight, we want to focus on eating complex carbohydrates and proteins.

Calories per gram in each macronutrient:

  • 4 calories in a gram of carbohydrate or protein
  • 9 calories in a gram of fat

These nutrients also differ in how quickly they supply energy. Carbohydrates are the quickest, and fats are the slowest. If you eat a bag of chips, you may notice you are hungry again in one hour due to the quick metabolism of carbohydrates. Therefore, choosing a snack high in protein will keep you full longer and have less calories.

Carbohydrates, proteins, and fats are digested in the intestine, where they are broken down into their basic units:

  • Carbohydrates into sugars
  • Proteins into amino acids
  • Fats into fatty acids and glycerol

So, losing weight requires being in a calorie deficit!

What Is a Calorie?

A calorie is a unit of measurement that describes the amount of energy acquired from food and drinks. As noted above you see that fats hold higher calories when eaten. When we eat something, our bodies break it down and transform it into energy, which we use for activities like breathing, circulation, digestion, and movement. The quantity of energy required by everyone differs depending on activity level, age, gender, and metabolism.

What Is a Calorie Deficit?

A calorie deficit is achieved when the body burns more calories than it consumes through food and drink. When we eat less calories per day, the body will take from stored energy reserves such as fat tissue. As the body uses its fat stores for fuel, this can contribute to weight loss over time. When we overindulge on high calorie foods, we must burn these calories by physical activity to remain in a calorie deficit. The goal is to decrease caloric intake to 25% less than your total daily energy expenditure. Athletes need to eat calorie and protein dense meals as they are active for many hours each day. Everyone requires different needs based on lifestyle and calories burned by working or physical activity.

A deficit of 500 calories per day, which amounts to 3500 calories per week, should result in about one pound of weight loss per week. This basic equation is just with nutrition changes alone! Mathematically you can see that consistent calorie deficit is necessary for long-term weight loss.

Suggested Reading: Metabolism and Weight Loss

Eating Low-Calorie and Nutrient-Dense Foods

Have you noticed how colorful your food is each day? If your diet consists of many fats and carbohydrates your plate is likely to be white, beige, or brown in color. Make it a goal to eat colorful foods that provide vitamins and nutrients in each meal. Such foods are fruits, vegetables, lean meats, whole grains, nuts, and fish. Eating fiber-rich foods like whole grains, fruits, and vegetables will help you stay full for a long time, limiting your overall calorie intake.

Examples of proteins, carbohydrates, and fats

Limit your intake of high-calorie and low-nutrient foods and beverages such as sugary drinks, fried foods, and sweets. Processed foods and beverages tend to be high in simple carbohydrates, fats, and refined sugars. These foods hold zero vitamins or nutrients. Home cooked meals are encouraged in our program to limit the consumption of refined sugars, fried foods, or carbohydrate rich meals.

What Is Protein?

Proteins function as building blocks for bones, muscles, cartilage, skin, and blood. They also strengthen our bones, muscles, cartilage and help cellular repair. Protein rich foods contain amino acids, B vitamins, selenium, choline, zinc, phosphorus, copper, vitamin D, A, and E vitamins.

Based on the National Institutes of Health, the Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of nutrients you need to meet your basic nutritional requirements. This measurement is the minimum amount an individual needs to maintain health and cellular restoration.

To determine your daily protein intake, you can multiply your weight in pounds by 0.36. For a woman who weighs 140 pounds and who is sedentary (does not exercise), that translates into 53 grams of protein a day. This is the minimum amount of protein required to meet the body’s needs and supports a healthy weight.

Examples of high protein foods:

  • chicken breast
  • tuna
  • tofu
  • cottage cheese
  • beans
  • lamb
  • milk
  • lean beef/steak/pork
  • shrimp
  • eggs
  • lentils
  • quinoa
  • seeds
  • protein powder/bars
  • salmon/fish
  • turkey
  • Greek yogurt
  • edamame
  • nuts
  • cheese
  • shellfish

What Is a Carbohydrate?

Carbohydrates are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Carbohydrates are the body’s main source of fuel and are broken down into sugars. These sugars are absorbed with digestion and cause elevated sugar levels in the blood. With the help of insulin, the glucose enters the cells and fuels our activities. As you can tell carbohydrates are necessary! However, when there is extra glucose in the bloodstream it is stored and converted into fat cells. The intake of carbohydrates is limited in our weight loss program to 50 grams per day. If a patient has a heavy exercise routine or weight lifts, then these grams per day will change due to the body’s need for energy. Also, we have patients focus on complex carbs rather than simple carbs.

There are three main types of carbohydrates:

  • Sugar – Sugar is the simplest form of carbohydrate. It occurs naturally in some foods, including fruits, vegetables, milk and milk products. Types of sugar include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).
  • Starch – Starch is a complex carbohydrate. This means it is made of many sugar units bonded together. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.
  • Fiber – Fiber also is a complex carbohydrate. It is found in fruits, vegetables, whole grains, and cooked dry beans and peas.

Complex vs. Simple Carbohydrates

Carbohydrates are classified as complex or simple based on their chemical structures and how quickly the sugar is digested and used for energy. In order to maintain weight loss, many studies show that we consume complex carbs and avoid simple carbs.

Complex carbohydrates have three or more sugars, digest slower, and provide a more sustained energy source. These contain higher levels of fiber that can also provide a feeling of being fuller longer.

Simple carbohydrates have just one or two sugars and are made with refined sugars or processed sugars. These carbs do not contain vitamins, nutrients, or fiber. It is suggested to avoid these high caloric carbohydrates. Weight loss requires eliminating simple carbohydrates as they are “empty calories” and hold no nutritional value to the body.

Examples of complex carbs:

  • beans/legumes
  • peanuts
  • vegetables
  • brown rice
  • peas
  • corn
  • fruit
  • potatoes
  • lentils
  • whole grain bread
  • oats
  • quinoa

Examples of simple carbs: Try to avoid these.

  • soda/pop
  • sugary coffee
  • cookies
  • candy
  • fruit juice
  • white bread
  • cake
  • chocolate
  • energy drinks
  • pastries
  • ice cream
  • french fries/ chips

What Is Fat?

The highest macronutrient in caloric breakdown (9 calories per gram) is fat. There are different forms of fats and some are healthier than others. The Dietary Guidelines for Americans suggest that less than 10% of calories a day should be from saturated fats, which is about 13 grams per day allowed. Furthermore, even lower is The American Heart Association suggests a goal of 5% of daily calories from saturated fats. Saturated fats are known to cause an elevation in bad cholesterol (LDL) and good cholesterol (HDL). Your provider will check lipid panel, as high cholesterol can lead to plaque buildup in the arteries that can precede cardiovascular disease.

Saturated fats – Saturated fats are usually solid at room temperature. The most common sources of saturated fats are meats and dairy products.

Unsaturated fats – Unsaturated fats are usually liquid at room temperature. Vegetable oils, nuts and fish have mostly unsaturated fats. There are two types of unsaturated fats: monounsaturated and polyunsaturated. The American Heart Association does recommend the majority of fats you consume are unsaturated.

Foods high in saturated fats include:

  • fried foods
  • lamb
  • butter
  • cheese
  • baked goods
  • pork
  • creams
  • chocolate
  • beef
  • poultry with skin
  • whole milk
  • dairy products

Monounsaturated fats are from plants and may lower bad cholesterol and raise good cholesterol. They also may improve the control of blood sugar levels. Replacing saturated fats with monounsaturated fats in the diet may lower the level of bad cholesterol and triglycerides in the blood. Triglycerides are fat cells that circulate in the bloodstream and are stored in the body’s fat cells. Eating plant foods high in monounsaturated fats, particularly extra virgin olive oil and tree nuts, may benefit heart health and blood sugar regulation.

Examples of Monounsaturated fats:

  • avocado
  • sesame oil
  • salmon, halibut, herring
  • olives
  • almonds, cashers, peanuts
  • cheese
  • peanut oil
  • pecans, pistachios
  • dark chocolate

How to Read Nutrition Labels

Our weight loss program encourages keeping the total carbohydrates under 50 grams per day, sugars less than 30 grams per day, and meeting the body’s protein intake based on body weight per day (average is 50-100 grams per day if not exercising).

Below are two different labels from yogurts found at your grocery store. Once you learn to read labels, you will be able to meet your daily health goals! These yogurts are very similar in design and advertising but take a closer look at the amount of carbs and sugars.

Calories 210: Fat 8g, Carbs 25g, Sugars 23g

Calories 210

Calories 90: Fat 2g, Carbs 3g, Sugars 2g

Calories 90

Reading labels is key to keeping your carbohydrates, proteins, fats, and sugar intake goals throughout your weight loss journey! Many food items are labeled as high protein and low sugar, but not until you turn each item around and read the label will you truly know the grams per calorie you are consuming.

Another example of the importance of reading labels is found in meal replacement shakes or “healthy protein drinks.” The shake on the right has almost FOUR TIMES the amount of carbohydrates! Remember carbohydrates break down into sugars, which in excess will turn into fat cells. The less carbohydrates and sugars, the better.

The low carb protein shake with
Carbs 3g, Sugars 1g, Protein 22g

Carbs

The higher carb protein shake with
Carbs 11g, Sugars 1g, Protein 20g

Carbs 11g

*The total macronutrients within protein shakes are also different with brands of protein bars*

Refined Sugars in Drinks

One more example of hidden calories, carbohydrates, and sugar comes from COFFEE. Now that you know what to look for on ingredient labels, compare these three options from a popular coffee shop. One coffee can maximize or even double your recommended carbohydrate and sugar daily intake! Excess sugars will turn into fat cells that will lead to weight gain.

Iced Energy Drink

iced energy nutrition info

Worst drink option

Vanilla latte/breve

vanilla latte nutrition info

Bad

Americano

americano nutrition info

Best option

Options for low calorie and high protein foods:

  • boiled eggs
  • beef/turkey jerky
  • lean turkey and cheese rolls
  • cottage cheese and berries
  • mixed nuts
  • edamame
  • salad with lean meat
  • protein smoothie
  • peanut butter and celery
  • cucumbers and light dressing
  • string cheese
  • chicken or tuna salad
  • hummus and veggie sticks
  • Greek yogurt and chia seeds
  • protein bar
  • shrimp and cauliflower rice
  • quinoa and chicken bowl
  • spaghetti squash and ground turkey
  • plantain chips

Daily Checklist For Weight Loss Success

  • Keep total carbohydrates less than 50 grams per day
  • Keep total sugars less than 30 grams per day
  • Consume minimum grams in protein per body weight needs 50-100 grams
  • Avoid refined sugars, fats, processed/fried foods, sugary drinks, alcohol
  • Drink half your weight in ounces of water per day
  • Sleep 7-8 hours each night
  • Walk at least 5,000 steps per day
  • Exercise at least 150 minutes per week

It is recommended by the American Heart Association that every person gets at least 150 minutes per week of aerobic activity. Including muscle strengthening activities twice a week. Exercise has been proven to decrease the risk of chronic diseases such as diabetes, cardiac failure, dementia, and depression.

Suggested Reading: Medically-Assisted Weight Loss Program

Arizona Gynecology Consultants for Weight Loss Education

Medically assisted weight loss program for women in Arizona
We offer a medically assisted weight loss program for women in Arizona, customized and focused on strategies that bring consistent results. Many women struggle with a cycle of weight loss and gain. Learn integral lessons about nutrition, your body, and healthier habits. Contact Arizona Gynecology Consultants to book an appointment at a time that is convenient for you.

Suggested Health and Weight Loss Resource: https://www.myplate.gov/

This site has an abundance of information regarding macronutrients, examples of foods, recipes, grocery lists, and more!

The Facts About Metabolism and Weight Loss

The Facts About Metabolism and Weight Loss

This entry was posted in Fitness and Nutrition and tagged , on by .

You’ve probably heard that your metabolism dictates how much weight you’ll lose, or how successful you’ll be at staying in shape. But is this just a false assumption, or is it true? Does metabolism actually matter in weight loss?
It’s true that metabolism can have an impact on your weight. However, despite popular belief, there are many additional factors that go into your personal ability to lose weight.

What Is Metabolism?

Metabolism is a complex chemical process that converts what you eat and drink into energy. Your metabolism is what fuels the energy for your basic bodily functions, like blood circulation or breathing. Metabolism, or your metabolic rate, is how fast or slow your body burns calories, even while at rest.

Our metabolic rate is partially determined by our genetics. This means that a large portion of it is out of your control.

Factors that affect your metabolic rate are:

Your Sex

When compared to individuals in similar age and weight groups, males typically have less body fat and more muscle mass than females. This means that males usually burn more calories. [1]Buchholz, A. C., Rafii, M. Pencharz, P. B. (2001). Is resting metabolic rate different between men and women?.The British journal of nutrition, 86 (6), 641–646.https://doi.org/10.1079/bjn2001471

Your Body Composition

Individuals with larger body compositions and higher muscle mass have a faster metabolic rate than individuals with smaller bodies.

Your Age

As we grow older, we tend to gain more weight from fat and lose our overall amount of muscle. This can slow our metabolisms as we age.

Your metabolism isn’t the only factor that determines how many calories you burn each day. The types of foods you are eating and the amount of physical exercise you engage in have a huge impact.

The two other factors that impact your weight are:

Physical Activity

The amount of calories your body burns through physical activity on a daily basis is largely dependent on what exercise you’re doing. Even when you’re going about your daily routine, your body is building calories. If you engage in an intense workout, you will be burning a lot more calories.

Thermogenesis (Digestion of Food)

Our bodies get our calories from food, but it actually takes calories in order to digest it. The entire digestive process, from eating, absorbing, and storing proteins from the food you eat, accounts for some of the calories you burn daily.


What Happens to Metabolism While You’re Losing Weight?

While you’re losing weight, your metabolism can actually drop. [2]Mph, L. R. W. (2018, January 8). How to lose weight without slowing metabolism. How to Lose Weight without Slowing down Your Metabolism | Ohio State Health Discovery. Retrieved May 26, 2022, from … Continue reading This is because there is less body weight or muscle mass to support. Individuals who experience a lower metabolic rate while trying to lose weight may have fallen prey to one of the endless numbers of unsustainable fad diets. Many fad diets that encourage fasting, liquid cleanse, or elimination of essential food groups can produce significant results, and quickly.

But at what cost? Reducing that many calories at one time isn’t sustainable. You will lose weight in the short term, and your metabolism may momentarily spike, but you’re not going to get the results you want long term. Losing weight efficiently means maintaining a healthy metabolism. Switching to a healthy, sustainable diet and increasing calorie burn can help you achieve your desired results.

Ways to Boost Your Metabolism

Add Interval Training to Your Exercise Program

Interval training is a type of workout that spaces out periods of high-intensity activity with periods of rest. Studies have found that High-Intensity Interval Training burns more calories during activity, and causes your body to continue to do so after exercise. [3]Danzer, H. (2016, April 27). Calories burned during HIIT exercise vs moderate exercise.Iowa State University Digital Repository.Retrieved May 26, 2022, from … Continue reading

Add Strength Training to Your Exercise Program

When you add more muscle mass to your body, you’ll increase your metabolic rate, and start burning more calories while at rest.

Improve Your Eating Habits

You don’t need to go on a super strict diet or a fad fasting program in order to make your eating habits healthier. The CDC recommends making a list of your eating habits, reflecting on which ones can be leading to weight gain, and reinforcing new behaviors in their place. [4]CDC (2022). Reflect, Replace, Reinforce.Centers for Disease Control and Prevention. Retrieved May 26, 2022, fromhttps://www.cdc.gov/healthyweight/losing_weight/eating_habits.html

You might find that you’re eating too quickly or snacking out of boredom during the day. Once you recognize what habits can be improved, you can find new, healthier solutions. This could mean taking time to sit down and enjoy your meal when you can or replacing boredom snacking with an activity that gets you outside, like going on a walk.

Incorporate Metabolism-Boosting Foods Into Your Diet

Metabolism-Boosting Foods

Eating foods that are rich in protein and fiber can make you feel fuller for longer and boost your metabolism. Try swapping out foods that have empty calories, like junk food or fast food, for meals that incorporate different kinds of legumes, berries, or seafood.

Practice Good Sleep Hygiene to Be Well Rested

Sleep hygiene is a term for the process of putting yourself in a state to get the best sleep possible. Good sleep hygiene means avoiding large meals before bedtime, not using electronic devices in your bed, and keeping your bedroom at a cooler temperature in order to get a good night’s rest. Being well-rested can boost your metabolic rate, reduce stress, and prevent you from making poor dietary decisions.

Is Weight Loss Related to Raising Metabolism?

Although it’s tempting to be able to pinpoint your weight gain on a slow metabolic rate, the reality is that weight gain can be due to a range of factors. There are instances where someone’s metabolism may be significantly contributing to their weight gain. However, that’s under rare circumstances and is usually the result of a medical problem.

The truth is that your metabolism is part of a natural, genetic process in your body, and it generally cannot be changed. Everyone’s body adjusts their metabolism to their own particular needs.

In reality, the basic principles of weight loss are simple. You need to expel more calories than you are retaining. However, it can be much more complicated than that on an individual basis.There are a range of factors that can contribute to weight gain and weight loss that have absolutely no correlation to your metabolic rate. Maintaining weight loss in the long term has less to do with biology and can depend on everything from your psychological state, environment, and even your socioeconomic class. [5]Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America, 102(1), 183–197.https://doi.org/10.1016/j.mcna.2017.08.012

In addition to your biological metabolic rate, genetics, physical activity, and eating habits, external factors that can impact your weight include the following.

Birth Control

Birth Control can impact your ability to lose weight

Because of the way certain birth controls impact your body’s hormones, it can impact your ability to lose weight and can actually allow you to gain weight in certain circumstances. Not all methods of birth control are linked to weight gain, and not all weight gain is a result of the hormones released from birth control.

If you are concerned about the impact birth control may be having on your weight, the first thing you should do is speak to an experienced gynecologist. The knowledgeable staff at Arizona Gynecology Consultants can help you determine what side effects you may be experiencing from your personal birth control. They can also discuss what alternative options there are for you. If your birth control is not contributing to your weight gain, speak to one of our experts about our Medically Assisted Weight Loss Program. It may be the solution for you.

Stress

Being under stress can greatly influence your metabolic rate, and can cause individuals to gain or lose weight. If you are working long hours, or are a parent always on the go, you may not have time to sit down and slowly eat a meal, let alone plan something out that is healthy in advance.

Eating quickly on the go doesn’t allow your body to properly start the digestive process. Your stomach can become full before the signal reaches your brain to stop eating, causing you to overeat in the process. If we don’t take the time to stop and chew our food, then we don’t get all of the important vitamins and nutrients out of it. Additionally, more food can go undigested by our bodies.

Stressed individuals are less likely to practice good sleep hygiene, resulting in an inability to have a good night’s sleep. Lack of good sleep can impact your bodies in so many ways, including our weight.

Experiencing a significant lack of sleep can impact hormones in your body that control your hunger and appetite levels, causing you to overeat during the day. In addition, lack of sleep consequently gives you more hours to be awake, and therefore more time to potentially be eating. If you are a bored snacker who can’t seem to sleep, you will have extra time to consume more calories than you actually need.

Psychological Well-Being

In addition to stress, there are other ways your psyche can relate to weight gain. Individuals who are experiencing depression, anxiousness, or other mental conditions may undereat or overeat, greatly affecting their hormonal balance and metabolism.

In some cases, certain medications can be the source of fluctuating hormones, resulting in weight gain or weight loss. It is not unheard of for depression and anxiety to be a side effect of certain birth controls. Speaking to the experts at Arizona Gynecology Consultants can help you identify if your birth control is causing you psychological side effects as well as any other birth control options available to you.

Sometimes, trying to lose weight and failing can cause someone to become depressed, or anxious about their eating habits. Having the support of a Medically Assisted Weight Loss program can give you the support you need to lose weight and keep it off.

seeing your gynecologist regularly to ensure optimal health and wellness

What’s the True Link Between Metabolism and Weight?

While metabolism is linked to weight, a slow metabolism alone isn’t often linked to weight gain. The true link between metabolism and weight loss is not as strong as individuals are often led to believe. Successful, long-term weight loss results from keeping an eye on your personal eating choices, activity level, and overall health. That includes seeing your gynecologist regularly to ensure optimal health and wellness.

References

References
↑1 Buchholz, A. C., Rafii, M. Pencharz, P. B. (2001). Is resting metabolic rate different between men and women?.The British journal of nutrition, 86 (6), 641–646.https://doi.org/10.1079/bjn2001471
↑2 Mph, L. R. W. (2018, January 8). How to lose weight without slowing metabolism. How to Lose Weight without Slowing down Your Metabolism | Ohio State Health Discovery. Retrieved May 26, 2022, from https://health.osu.edu/wellness/exercise-and-nutrition/how-to-lose-weight-without-tanking-your-metabolism#:%7E:text=As%20we%20drop%20the%20weight,less%20body%20weight%20to%20support
↑3 Danzer, H. (2016, April 27). Calories burned during HIIT exercise vs moderate exercise.Iowa State University Digital Repository.Retrieved May 26, 2022, from https://dr.lib.iastate.edu/server/api/core/bitstreams/13938fcb-a701-4170-a543-b520a18306a4/content
↑4 CDC (2022). Reflect, Replace, Reinforce.Centers for Disease Control and Prevention. Retrieved May 26, 2022, fromhttps://www.cdc.gov/healthyweight/losing_weight/eating_habits.html
↑5 Hall, K. D., & Kahan, S. (2018). Maintenance of Lost Weight and Long-Term Management of Obesity. The Medical clinics of North America, 102(1), 183–197.https://doi.org/10.1016/j.mcna.2017.08.012
Medically Assisted Weight Loss Program

Featured Service: Medically Assisted Weight Loss Program

This entry was posted in Fitness and Nutrition and tagged , on by .

In our society, obesity has become an epidemic, with its own unique brand of health risks and challenges. For women, the dangers of being overweight include heart disease, cancer, diabetes, problems with breathing, and the increased risk of strokes, high blood pressure, and pregnancy problems. [1]Weight and Obesity (2022). Weight and obesity. Office on Women’s Health. (n.d.). Retrieved May 6, 2022, from https://www.womenshealth.gov/healthy-weight/weight-and-obesity

For example, conception might take longer than usual, or the labor might be more difficult, leading to further health concerns. The chance of a miscarriage or birth defects is also more likely with obesity. [2]Templeton A. (2014). Obesity and women’s health. Facts, Views & Vision in ObGyn, 6 (4), 175–176. Retrieved May 6, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4286855/ If diabetes is present, a dual diagnosis means that additional treatment might become necessary, requiring changes in diet and lifestyle to maintain your health. [3]Hu, F. B. (2003). Overweight and obesity in women: Health risks and consequences. Journal of Women’s Health, 12(2), 163–172.https://doi.org/10.1089/154099903321576565

With all these concerns—and more—it can seem like the only solution to addressing your weight is to simply buckle down and start being healthy, including eating right and going to the gym. However, even people with a “healthy lifestyle” can be at risk of obesity. In fact, genetics play a large contributing factor, as high as 70% in some estimates.

Whether it’s the result of a condition like Prader-Willi syndrome causing early-onset obesity or genes causing increased fat storage, obesity doesn’t always mean you’re simply not caring for yourself. [4]Herrera, B.M., Lindgren, C.M. The Genetics of Obesity. Curr Diab Rep 10, 498–505 (2010).https://doi.org/10.1007/s11892-010-0153-z As a result, beginning a simple self-care routine may not help you successfully address your weight. With this in mind, fixing the problem may seem like a lost cause, but there’s still an answer to the question of how to lose weight.
We offer women a medically assisted weight loss program. We’re here to help you stay healthy, with an individualized treatment plan that fits your specific needs. No two women are the same, so why should every woman have to go through the same exact program?

Make a Weight Loss Goal

Make a Weight Loss Goal

You’re probably wondering, how does a medical weight loss program work? First, you’ll work with a provider to create a plan tailored to you and your unique needs and body. It must consider not only your diet, medical history, and age, but also your family’s medical history, your genetics, current stressors, and hormones, all of which play a significant role in both causing and treating obesity. Knowing your situation and your personal weight loss goals will help us create a plan tailored to you, which will, in turn, help you meet your goals in the way that suits you the best.

For example, just as genetics can influence body weight, they can also help us figure out a potential recovery speed and methods to getting there. In one study, people with different levels of a certain gene mutation utilized the same weight loss service, and the control group without the gene lost weight faster and had lower odds of being diabetic. [5]Benecke, H., Topak, H., von zur Mühlen, A., Schuppert, F. (2000). A study on the genetics of obesity: Influence of polymorphisms of the beta-3-adrenergic receptor and insulin receptor substrate 1 in … Continue reading

Another study showed that having a leptin deficiency not only increases the odds of mortality, but also the desire for food and an aggressive response to the lack of it, along with particular body fat distribution around the limbs. When injected with leptin, these patients began to lose weight, showing a potential treatment option for a specific genetic condition. [6]Farooqi, I.S., O’Rahilly, S., (2007), Genetics of Obesity in Humans, Endocrine Reviews, 27 (7), 710–718. https://doi.org/10.1210/er.2006-0040

Want to Lose Weight? Manage Your Stressors

Stress can be another significant hurdle you must overcome in your weight loss journey. Not only can stress lead to over-eating, less exercise, and less sleep, but it also makes it hard to self-regulate. Then, because obesity is stressful in and of itself, the stress may create a self-perpetuating cycle that only makes the problem worse. [7]Tomiyama, A. J. (2019). Stress and obesity. Annual Review of Psychology, 70 (1), 703–718. https://doi.org/10.1146/annurev-psych-010418-102936 It’s even been noted that women in high-ranking jobs suffer more stress than their male counterparts. [8]Frankenhaeuser, M. (1996). Stress and Gender. European Review, 4 (4), 313-327. https://doi.org/10.1002/(SICI)1234-981X(199610)4:4%3C313::AID-EURO139%3E3.0.CO;2-Z

Regardless of the source of stress, men and women seem to be subject to different stressors and have different coping methods, with women tending to prefer emotional comfort — something that all too often includes comfort foods and relaxation. [9]Bergman, B. Ahmad, F. Stewart, D. E. (2003). Physician health, stress and gender at a University Hospital. Journal of Psychosomatic Research, 54 (2), … Continue reading A provider can help you create a plan that accounts for these problems while looking at ways to help you de-stress, manage stress in the future, or cut down on stressors entirely. We know that stress can be tough to overcome, so our treatment is designed to avoid stressing you out more.

Managed Weight Loss Support

Of course, you’re not on your own after we develop your unique medical weight loss plan. Our team will assist you throughout, monitoring your progress and offering you advice each step of the way. We know that losing weight can be challenging no matter the circumstances, so we’re here to offer our support. Each month you will check in with your provider and discuss your progress as well as any concerns. We know that things don’t always stay the same, and new concerns or solutions might become more apparent as we work; if you need any adjustments, the plan can be altered to fit your new needs.

What, Exactly, Is Your Medical Weight Loss Program?

Our program is known as a medically assisted weight loss program. This means weight loss medications will be incorporated into your weight loss treatment. The idea might seem daunting, at first. What if the treatment doesn’t work? Will there be any weird or scary side effects? How long do you need to take it?

It’s important to remember that truly effective weight loss medications are always being tested, compared, and improved by scientists, and the medication aspect is only one part of the overall treatment plan. It’s been suggested by at least one study that taking weight loss medication before losing weight can help prevent future weight gain, including after bariatric surgeries [10]Edgerton, C.Mehta, M.Mou, D. et al. (2021). Patterns of weight loss medication utilization and outcomes following bariatric surgery. J Gastrointest Surg 25, 369–377 (2021). … Continue reading

Because we’ll be working with you every step of the way, we can help you select a medication without a risk of significant side effects. We’ll also ensure you receive the proper dosage and use the medication in tandem with other weight loss methods. In fact, these other weight loss methods make up the bulk of the program and include a low-carb diet and an exercise plan.

Healthy Eating Tips

Healthy Eating Tips

Even if your weight is a result of a medical issue, changing your diet can help you take the first steps toward a healthier weight and a healthier you. With healthy eating in mind, we can help you find weight-loss tactics and meals that fit your lifestyle, budget, and tastes. Changing your diet may seem daunting, especially if you’re used to eating comforting favorites, high-carb foods, or don’t think you have the money to pay for the healthier options. However, there are plenty of tips and tricks that don’t break the bank and still hit the spot.

For instance, at Thanksgiving, you can skip the normally fattening holiday menu and go for some healthier, low-carb alternatives that taste just as great. Use Greek yogurt or hummus as an appetizer dip instead of sour cream or cheese and replace those greasy chips with fresh vegetables or vegetable-based chip substitutes. If your family enjoys making macaroni and cheese as a party dish, find a replacement like bean- or vegetable-based noodles, or replace the cheese itself with something healthier like a turmeric and cashew sauce. Eat white meat instead of dark and try a glass of red wine instead of a sugary soda-based cocktail.

You’ll also want to find alternatives to surprisingly sugary foods like ketchup, bread, fruit juice, and honey—all of which contain large amounts of sugar, even if our society considers them “healthy.” You don’t need to cut out the sugar entirely, but too much can contribute to excess weight gain, so keep an eye out for alternatives and read the labels before using more than you need. With tricks like these, you’ll soon be craving healthier meals, while still enjoying the dishes you and your family love most.

Maintaining an Exercise Plan

As for an exercise program, that also depends on your specific requirements. No matter what age you are, you should be active and moving regularly, even if the exercise moves necessary changes over the years. Since you’ll be starting a diet, working out at the gym will help do wonders for your body, more so than if you did these steps separately.

Start with simple, small changes first: park your car further from the store entrance, use the stairs instead of an elevator or escalator, or get in a round of squats, sit-ups, or jumping jacks when commercials come on TV. It may feel like just a drop in the ocean at first, but it’ll add up over time, and become easier the more you practice at it.

Once you get more into working out, you can develop a routine that isn’t just effective, but fun too. Keeping up with your routine is more important than starting the routine, and if you find one that you can do often without forcing yourself to move, you’ll start to see the results.

Create a Full, Personalized Medical Weight Loss Program

The basis of the medical weight loss program offered is a combination of safe medications, a personally-crafted diet, and an individual exercise routine. After a consultation, there may be a few other steps you and your doctor deem necessary. Since this is a personalized program, the exact details will depend on your personal health history, needs, and interests, but the result should be the same in the end — a healthy body, a happy mind, and a new, healthy lifestyle.

Start YOUR Weight Loss Program

Weight Loss Program

We’re dedicated to helping women like you stay healthy and tackle all the unique problems that come with being a woman. That includes offering a medically assisted weight loss program for women in Arizona, personalized to fit the patient, and focused on strategies that don’t just work, but have consistent results with easily adopted methods. Our doctors know how to help you reach your weight loss goals and keep your ideal body weight no matter what life throws at you. Whether it’s genetics, work-related stress, or even just an unhealthy diet, you can overcome your obesity and all of the associated health problems.

References

References
↑1 Weight and Obesity (2022). Weight and obesity. Office on Women’s Health. (n.d.). Retrieved May 6, 2022, from https://www.womenshealth.gov/healthy-weight/weight-and-obesity
↑2 Templeton A. (2014). Obesity and women’s health. Facts, Views & Vision in ObGyn, 6 (4), 175–176. Retrieved May 6, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4286855/
↑3 Hu, F. B. (2003). Overweight and obesity in women: Health risks and consequences. Journal of Women’s Health, 12(2), 163–172.https://doi.org/10.1089/154099903321576565
↑4 Herrera, B.M., Lindgren, C.M. The Genetics of Obesity. Curr Diab Rep 10, 498–505 (2010).https://doi.org/10.1007/s11892-010-0153-z
↑5 Benecke, H., Topak, H., von zur Mühlen, A., Schuppert, F. (2000). A study on the genetics of obesity: Influence of polymorphisms of the beta-3-adrenergic receptor and insulin receptor substrate 1 in relation to weight loss, waist to hip ratio and frequencies of common cardiovascular risk factors. Experimental and Clinical Endocrinology, Diabetes, 108 (02), 86–92. https://doi.org/10.1055/s-2000-5801
↑6 Farooqi, I.S., O’Rahilly, S., (2007), Genetics of Obesity in Humans, Endocrine Reviews, 27 (7), 710–718. https://doi.org/10.1210/er.2006-0040
↑7 Tomiyama, A. J. (2019). Stress and obesity. Annual Review of Psychology, 70 (1), 703–718. https://doi.org/10.1146/annurev-psych-010418-102936
↑8 Frankenhaeuser, M. (1996). Stress and Gender. European Review, 4 (4), 313-327. https://doi.org/10.1002/(SICI)1234-981X(199610)4:4%3C313::AID-EURO139%3E3.0.CO;2-Z
↑9 Bergman, B. Ahmad, F. Stewart, D. E. (2003). Physician health, stress and gender at a University Hospital. Journal of Psychosomatic Research, 54 (2), 171–178.https://doi.org/10.1016/s0022-3999(02)00484-1
↑10 Edgerton, C.Mehta, M.Mou, D. et al. (2021). Patterns of weight loss medication utilization and outcomes following bariatric surgery. J Gastrointest Surg 25, 369–377 (2021). https://doi.org/10.1007/s11605-020-04880-4
You Should Know These 5 Facts About Birth Control

You Should Know These 5 Facts About Birth Control

This entry was posted in Birth Control and tagged , , , on by .

Estimates state that more than 99% of the country’s women aged 15 to 44 who have ever had sexual intercourse have used some form of birth control. It’s well past time for a frank discussion on some of the lesser-known facts about birth control every woman should know.

  1. There Is A Wide Variety Of Birth Control Methods

Birth control these days is about more than just the pill and condoms; in fact, a wider variety of options exists than ever before, with over a dozen methods approved for use in the United States alone. Here’s a look at some of the most popular, non-permanent methods:

  • Birth Control Pill

    The birth control pill has long been the most popular method of hormonal birth control for both teenage girls and women. It’s effective when women use it correctly, and can offer positive hormonal side effects for many, such as lightened menstrual periods and their associated pain.

  • Male Condom

    Condoms are the only method that also provides some protection against sexually transmitted infections. This barrier method of birth control has the added benefit of producing almost no side effects for women not allergic to latex.

  • IUD

    Both medicated and copper IUDs provide a barrier to implantation of an embryo into the uterine lining, while the medicated IUD also prevents sperm from reaching the egg, making it even more effective at preventing pregnancy without much chance of user error.

  • Injectable

    Commonly known as “the shot,” injectable methods of birth control feature a hormonal shot when, if given on the proper schedule, prevents pregnancy for up to three months at a time.

  • Other Methods

    Several other methods of birth control exist, though less than two percent of the population uses them. Options include vaginal rings, implants, patches, emergency contraception, barrier methods such as the female condom and diaphragm, and spermicidal methods like vaginal jelly and foam.

What is the preferred form of birth control in your state? Find out here.

 

  1. Most Women And Teenage Girls Aren’t Utilizing The Most Effective Methods

    Most women between 15 and 44 aren’t using the most effective methods of birth control. In fact, the most popular method used by family planning providers is the IUD, though only about seven percent of all women in the US use it. Health care professionals also suggest it for teenage girls for its long-term efficacy, zero chance of user error, and reversibility. Once women receive education about all the methods available to them, over 75% chose the IUD, a drastic increase from the national average.

  1. Different Methods Have Different Side Effects

    Chances are you’ve heard a TV announcer read the side effects list of the advertised birth control method and wondered to yourself if all the side effects are really worth it. While it’s true that most hormonal forms of birth control have potential side effects produced by the different hormones used – and their levels – they have different, and even positive, effects on the user. Combined hormone methods utilize estrogen and progestin, and tend to have a slightly more pronounced signs and symptoms, at least at first. Progestin-only methods skip the estrogen, a trade-off that minimizes hormonal side effects but slightly decreases the efficacy rate.

  1. The Side Effects Truly Are Minimal

    You’ve likely heard one friend or another citing the negative effects of her birth control method, including weight gain, irritability, and altered periods. However, for most women – that is, women without additional health concerns – most side effects decrease in severity and eventually disappear over time. The series of adjustments your body needs to make to incorporate the hormones involved will lessen, and weight loss is even possible at this stage.

  2. Find A Method That Works For You

    Of course, you shouldn’t stick with a birth control method that’s making you miserable – all the FDA-approved methods available in the US are effective and you have a wealth of options available. Try a hormonal method with lower levels of hormones, or an IUD without hormones. If you’re having trouble taking your birth control regularly, switch to a method with less hands-on time. The important thing is making your birth control work for you, so it can have its desired effect – pregnancy prevention.

Birth Control Isn’t Taboo

Birth Control As mentioned above, when more women learn about all the types of birth control available to them, they tend to make different choices that better fit their lifestyles. Discussion regarding your reproductive health isn’t – and shouldn’t be – taboo. Learn about the different methods of birth control that may work for you, and after you make your choice, research the side effects, risks, and how to properly use them.

Deciding when and if you want to get pregnant is one of the most significant health decisions you can make, and talking about your options with a women’s healthcare provider like Arizona Gynecology Consultants is a great first step.

Change Your Fitness Focus For This Summer And See Better Results

Change Your Fitness Focus For This Summer And See Better Results

This entry was posted in Fitness and Nutrition and tagged , , , , on by .

Many women think of the winter as the time to start preparing for swimsuit season in the coming summer, but should looking good in swimwear be the main goal of a new fitness routine? Instead of focusing on looking better in a swimsuit this year, try making a few significant changes that improve your overall health, not just the way you look. In time, making these positive changes will have an undeniably positive effect on your overall health and wellness.

Choosing Wellness Over Aesthetics

Everyone faces tremendous social pressure to look as good as possible. Modern marketing leans toward showcasing models with “aspirational” body types, the type that usually demand hyper-dedicated focus to nutrition and exercise. The average person cannot commit hours each day to looking as good as possible, so focusing health and exercise goals around aesthetics is ultimately self-defeating. However, a few small but important lifestyle changes can have tremendous results that lead to looking and feeling great.

Overcoming Social Pressures For Swimsuit Season

Advertisements constantly bombard the average American from all directions. It can be difficult for some people to recognize unrealistic beauty standards, and overcoming social pressure to look as good as possible can be significantly more challenging for some women than for others. Whenever you decide to make better decisions for yourself, you should aim to improve yourself, not just to earn the admiration of others.

While role models and fitness ambitions can be good motivational tools, they may also lead to self-esteem issues. Avoid trying to model your looks around those of celebrities or fitness models who likely have expensive dietary counselors and personal trainers to help them stay in picture-perfect shape. Instead, look for personal motivations that are meaningful to you, such as being able to keep up with your kids while you chase them around the beach this summer.

Avoiding Unhealthy Fat-Burning Gimmicks And Fad Diets

Avoiding Unhealthy Fat-Burning Gimmicks And Fad DietsThere have been countless fad diets to come and go throughout the years. There are also thousands of supplements on the market that proclaim to boost your metabolism and burn fat with minimal effort. Be wary of these fads and gimmicks. While some fast fat-burning methods may offer seemingly good results in a short window of time, these methods are rarely healthy and more often than not cause more problems than they solve.

Despite the dangers of some trendy diets, others have gained traction due to their objective health benefits and consistent results. For example, the ketogenic diet (also called the “meat and greens” diet or keto diet) essentially requires avoiding carbohydrates and sugars and eating a diet high in animal proteins and leafy vegetables. The keto diet places the body into ketosis*, or the state of burning fat stores for energy instead of deriving it from ingested carbohydrates. This is just one example of a popular diet that is actually worth investigating, and it is flexible enough to meet various dietary restrictions like food allergies or gluten sensitivity.

Balanced Nutrition Is Crucial For Weight Loss

Exercise is a crucial component of any weight loss plan, but nutrition is even more important. Proper nutrition helps the body function better overall. Many Americans do not get the recommended amounts of essential vitamins and minerals from their daily diet, and no amount of exercise can replace these deficits. Vitamin deficiency can lead to increased susceptibility to muscle overextension or soft tissue injuries.

Cultivate Better Eating Habits

Start your summer fitness plan with a thorough review of your current daily diet. The vast majority of Americans do not eat enough fruits and vegetables each day, so consider this a good starting point. For one month, try to add one full serving of vegetables to your daily food intake. The next month, add one more. Within a few months you may notice you have adopted an entirely new eating pattern, and you should start seeing positive results sooner than you might expect.

Drinking more water is also essential to a healthy body. Nutritionists recommend 8 glasses of water every day to maintain your health. With exercising, more may be necessary to stay hydrated. Also, drink water more often to keep from unintentional snacking. You might be actually be thirsty and think its hunger. A few sips an hour should do the trick.

Creating better eating habits does not just mean knowing which foods to add to your diet but also which foods you should avoid. Try to limit alcohol consumption as much as possible and refrain from eating too many fatty, fried, or processed foods. Always opt for lean protein whenever possible and choose fresh vegetables over frozen varieties.

Expand Your Exercise Routine

Starting an exercise routine is relatively easy and can even be fun, but sticking to that routine can be a challenge. If you are committed to improving your overall health and fitness this year but find yourself dreading the next trip to the gym, consider an alternative to your usual workout routine. Instead of running on a treadmill, look for a local park or hiking trail for a new challenge. Look for community sports leagues and try out for a team. Arrange nightly bike rides with your kids. These are just a few examples of great ways to stay in shape outside of the gym.

You can also make small changes to your everyday routine. If possible, consider biking to work instead of driving. Take frequent breaks at work to stretch or even do a few desk workouts during your downtime. Whenever possible, opt to take the stairs instead of an elevator or escalator. These small changes mean more burned calories, and creating a daily calorie deficit is the key to losing weight.

A Caution On Calorie Deficits

A calorie deficit means you burn more calories than you consume in a given day. While the average daily calorie intake for most adults is around 2000 calories, it is always best to consult with a doctor about a healthy calorie deficit range. Too much of a calorie deficit can have serious negative health issues like a compromised immune system and diminished internal organ functions.

Ultimately, bucking the trend of social pressure to look good in a bikini is difficult for many women to overcome, but developing personalized health goals that focus on wellness over outward appearance is ultimately the better choice for any fitness plan this year.