weight loss tips Archives - Pria Wellness Center

In the health and wellness world, there are certain ingredients in food that when found, cause a sort of record scratch moment of horror. High fructose corn syrup is one example. At this point, it is well-known that this ingredient is detrimental to the health of anyone. However, what exactly is high fructose corn syrup? How does it affect the body? Where does it lurk?

High fructose corn syrup, a common ingredient in processed foods, is a major factor in the current worldwide obesity epidemic of the modern age. When ingested by the body over a certain threshold, high fructose corn syrup is converted into fatty acids and stored in the body as fat. A study of Princeton University finds that the small intestine is usually responsible for processing this fructose, but a high dose results in “fructose spillover” to the liver and colonic microbiota. This means that an overconsumption of high fructose corn syrup can overwhelm the body’s metabolic processing and undermine your health. Beyond this, it can induce insulin resistance which may eventually cause diabetes as well as increases triglycerides in the blood. This worsens atherosclerosis, or the buildup of fats and cholesterol on artery walls and increases the risk of myocardial infarction, stroke, and peripheral arterial disease. In short, the overconsumption of high fructose corn syrup can be very dangerous for the human body.

Now that the risks have been outlined, how can one go about removing this troublesome ingredient from their diet? The key is to locate the culprit, especially in unassuming places. Certain foods may seem healthy, but they are not always as they appear. Food items such as soda, candy, sweetened yogurt, and store-bought baked goods might be the spot one would expect to find high fructose corn syrup. Yet foods like salad dressings, bread, juice, granola bars, breakfast cereal, and even coffee creamer can contain high fructose corn syrup as a prevalent ingredient. Be sure to read the labels when you purchase items at the grocery store, and seek healthier alternatives.

If you are struggling with how to remove high fructose corn syrup from your diet, or are looking for healthier alternatives, reach out to Pria Wellness today. Our experts can guide your diet in the right direction, and towards a much healthier lifestyle. Reach out over our website or call 410-565-6552 today.

https://www.healthline.com/nutrition/20-foods-with-high-fructose-corn-syrup#section19https://www.sdxtraining.com/articles/how-the-body-absorbs-sugar-high-fructose-corn-syrup

In taking a holistic approach to one’s health, good quality sleep is a key, if under-appreciated factor. When thinking about achieving a healthier lifestyle and shedding extra pounds, it is instinctual to think of the foods you’re eating and daily exercise. However, the quality of your sleep may be undermining results and ultimately become detrimental, as studies from the University of Chicago, the University of Wisconsin, and published in the International Journal of Behavioral Nutrition and Physical Activity present.

The recommended amount of sleep for the average adult is between seven and nine hours a night, as stated by the American Academy of Sleep Medicine and Sleep Research Society. In studies, when this average sleep pattern is altered, the effects are startling. For example, sleep-restricted participants in a study consumed 130% of their caloric requirements, doing a large part of this additional eating in the late evening following dinner. The on average 550 additional calories during the night hours resulted in the study’s sleep-restricted group gaining 1 kg (2.205 pounds) after just five nights. On the other side of things, for sleep-deprived obese patients who increased their nightly amount of sleep, effects such as a reduced body mass index, a greater willingness to exercise, and fewer cravings for sweet and salty foods were noted.

A third study conducted in 2016 featured ten overweight nonsmoking adults with an average age of 41. The intervention in this group featured a moderate caloric restriction, typical to most weight loss efforts, but with either 8.5 or 5.5. hours of sleep an evening. The results of this study were indicative: the curtailment of patients’ sleep decreased the proportion of weight lost as fat by 55% in the just 14-day study. The conclusions of the study note that results “shed new light on the paradoxical association of human obesity with loss of the most energy-efficient and sedentary human behavior: sleep.”

The illogical nature aside, the results due not lie. A crucial component to a healthy lifestyle, especially for an individual interested in losing weight in a healthy manner, is to get between the recommended seven to nine hours of sleep. By slipping into bed a few hours earlier or rising a few hours later, you can remarkably impact the present and future of your own health. Used to a nightly four hours and supplementing that with a cup (or four) of coffee? The experts at Pria Wellness can help put you on track. Book an appointment online or call today at 410-565-6552.

healthy meal prep — Preparing healthy meals is fun!

You’ve done all your shopping and preparation, now comes the fun part, cooking. Preparing healthy meals is fun! You get to use fresh ingredients with bright colors to make dishes with tasty flavors. What’s the best part? Not only is cooking healthy meals enjoyable, it’s also quite good for you!

4 Common Mistakes People Make When Trying to Lose Weight — While you’re on your weight loss journey, be sure to stay up to date on all current research and avoid these common mistakes.

Losing weight often feels like an uphill battle. You do everything you’re supposed to, but you’re still not getting the results you want. You may be hindering your own progress by following misguided or outdated advice. While you’re on your weight loss journey, be sure to stay up to date on all current research and avoid these common mistakes.

Putting too Much Focus on the Scale

You’re sticking to your diet plan religiously, but still feel like you’re not losing weight fast enough. It is important to remember that seeing the number on the scale go down isn’t the only measure of weight change. Your weight can sometimes fluctuate by up to four pounds over the course of an average day. In women, hormone levels can lead to increased water retention, which can also account for a higher number on the scale. If you’ve been working out as well as dieting, you could be gaining muscle and losing fat. So if there is very little change at the scale, but you notice your clothes fit differently this can be an indicator of weight loss.

Eating the Wrong Amount of Calories

In order to lose weight, you need to burn more calories than you consume. For many years, it was believed that a decrease of 3,500 calories per week would result in 1 lb. of fat loss. More recently, research points to that number varying from person to person. No two weight loss journeys are exactly the same. Even if you feel like you’re not eating many calories, you may be. Some healthy foods are still high in calories. The key to this is monitoring portion size.

Not Getting Enough Exercise, or Getting Too Much

If you don’t exercise at all while you’re dieting, you’re far more likely to lose muscle mass. When you’re getting enough exercise, it helps to increase your muscle mass. The more muscle mass you have, the easier it is for you to lose weight keep it off.

Over-exercising can also cause problems. For most people, too much exercise is not sustainable in the long term and can lead to stress. Forcing your body to burn more calories by exercising too much is neither effective, nor healthy.

Eating Low-Fat or “Diet” Foods

Processed low-fat or “diet” foods are supposed to be good choices for losing weight, but they usually actually have the opposite effect. Most of these products are loaded with sugar to make them taste better. Low-fat products don’t keep you full, they actually make you hungrier. Instead of choosing processed foods, find less-processed alternatives. Less processing is far healthier!

Contact Pria Wellness Center for Lasting Weight Loss Results

For a weight loss solution with real, long-lasting results, contact Pria Wellness Center. We will comprehensively assess your current physical condition and make recommendations based on your body’s unique needs. Dr. Fernandez is board certified in obesity medicine and weight management, so you can trust that you are being taken care of by a qualified specialist. And we take a holistic approach to weight loss, working with dietitians, psychologists, personal trainers, and physicians to ensure that all of your needs are met and you keep the weight off for good. What do you have to lose except extra weight? Schedule a consultation online by clicking here, or contact the office at (410) 565-6552.

Summer Weight Loss Tips — Greet the beach in style this summer by following these helpful weight loss tips!

Summer is here and countless couples and families are making their way to the beach for fun in the sun. Many adults struggle with winter weight gain and squeezing into the same swimsuit that they wore the summer before. If you are ready to get off the last few pounds and flaunt your bikini body this summer, here are six of our best summer weight loss tips.

Getting Enough Sleep — Getting a good night’s sleep every night will help you achieve your weight loss goals!

When we talk about living a healthy lifestyle, most of the time we focus on the food we eat and the exercise we put in at the gym. Of course, these things are really important for anyone looking to lose weight. But there are other components of living well that many people don’t think too much about, like getting enough sleep every night. In fact, a good night’s sleep may be more fundamental to your weight loss efforts than diet or exercise. Here’s what happens when you don’t get enough shut-eye every night.

Many people who are trying to lose weight supplement their exercise routines and change in diet with smoothies. When made with the proper ingredients, these smoothies can help you feel full and deliver some healthy vitamins and other nutrients your body needs. But many ingredients available seem healthy on the surface, but in reality could be adding to your waistline. Whether you hit up the local smoothie place or make them at home, avoid using these three ingredients in your smoothies.

Working your way down to a healthy weight level is critically important not only in the short-term but also in the long run. Someone who is overweight is at a much higher risk of developing serious health problems later in life. It’s never too late to start improving your overall health by aiming for your target healthy weight with the customized weight loss program at Pria Wellness Center! Here are some diseases that you can end up developing as a result of not being at a healthy weight.

Eating Healthier — Eating fruits as your afternoon snack is a great way to start eating healthier.

One of the reasons why lasting weight loss is so hard to achieve is because many people think they don’t have enough time to learn healthier eating habits. Our busy lives may often get in the way of healthier living, but the key to success in eating healthier actually is to change habits that we have already built up instead of adding new ones. Use these three guidelines as a base to start eating healthier today!

Last week we talked about five signs that you should look out for which will tell you that you need to lose weight. Whether it’s your doctor, your friends, your body, or just that voice in the back of your head, heeding the call to get healthy is a smart move that will pay off massively in the long run. We have five more signs to look for if you’re thinking you need to lose some weight.

High Fructose Corn Syrup: High Risk

The Power of Beauty Sleep to Battle Obesity

Tips for Eating Healthy: Cooking and Mealtime

4 Common Mistakes People Make When Trying to Lose Weight

Putting too Much Focus on the Scale

Eating the Wrong Amount of Calories

Not Getting Enough Exercise, or Getting Too Much

Eating Low-Fat or “Diet” Foods

Contact Pria Wellness Center for Lasting Weight Loss Results

6 Weight Loss Tips to Incorporate this Summer

A Good Night’s Sleep is a Key Component of Your Weight Loss Efforts

3 of the Worst Ingredients to Add to Smoothies

Why It’s Important to Maintain a Healthy Weight

3 Ways to Start Eating Healthier

10 Signs that You Need to Lose Weight – Part 2

Starting Your Morning the Right Way: Reflections on Caffeine

High Fructose Corn Syrup: High Risk

Follow Your Gut Feeling

Achieving Balance: Testosterone in Women

Being Deficient in this Vitamin Could Increase your Risk of Contracting COVID-19

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