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Weight Management

Excess weight is a problem facing an estimated 97 million adults in the United States. Currently, about one-fifth of all U.S. adults are believed to be considerably overweight. There are more "obese" people in the U.S. today than ever according to the American Dietetic Association.

According to the ADA there has been a 39% increase in obese teenagers. This is due to many factors, but genetics can certainly play a role. With two obese parents there is an 80% chance for a teen to be obese; with one parent, 40%; and with lean parents only a 10% chance. But, don't get discouraged. The chances are not 100% so obesity is not inevitable.

Before you decide to pursue a weight-loss program, you should understand the definition, causes and health risks of being overweight. Here is some important information:

The Difference Between Being Overweight and Being Obese

Many doctors use something called a Body Mass Index, or BMI, a measurement of weight that takes height into account. A person with a BMI of 25 to 29.99 is considered "overweight." A person with a BMI of 30 or greater, or who is at least 30 lbs overweight (depending on height), would be diagnosed as “obese”, the condition of being considerably overweight.

The most important thing I found to lose weight or stay lean is, it is easier for your body to burn muscle than fat. That means protecting your muscle with protein is vital to stay lean. The more muscle you have burns more calories. I thought protein was for guys who wanted to get big! I discovered that when I keep my muscle protected with clean protein I keep my muscle mass even if I don't work out which keeps me leaner!!!!!! The cleanest protein I could find was at Nutrishop in Logan, Utah. It's called pro7ein and is 83% clean which means it won't make my liver toxic or make me fat! It has 1 gram of fat and only 2 carbs per scoop. This protein is also blended which means it breaks down over a 6 hour time frame protecting my muscle the whole time giving me 34 grams of clean protein per scoop! It also helps to balance out glucose levels for those with diabetes and sits super light on the stomach for those who are lactose intolerant because it breaks down slowly. Don't ever exercise without protecting your muscle first or you are wasting your time!

You can Call Nutrishop and they will ship it to you. 435-213-9567

Dieting Tips:

  • Cutting out soda completely can save you 360 calories or more each day.
  • Switching from whole to nonfat, or low fat milk is also a good idea, or switching to soy milk is even better.
  • Try a variety of activities hiking, cycling, walking, swimming, aerobics, or jogging.
  • Gradually work up to at least 30 minutes of exercise 3 to 5 times a week.
  • Reduce the size of the portions you eat, using smaller plates helps.
  • Eat slowly; it takes about 20 minutes for your brain to recognize how much is in your stomach.
  • Avoid eating when you feel upset or bored, do something to occupy your mind.
  • Adding healthy snacks to three regular meals, and eating smaller portions at mealtime can help cut the calories without feeling deprived.
  • Replace junk food with fresh vegetables, and fruit.
  • Don't skip breakfast.
  • Don't deny yourself your favorite food. Eat it in small portions, and as a special treat.
  • Don't eat a large meal in the evening.
  • Forgive yourself when you slip up, just get back on track.
  • Don't eat while you're doing something else.
  • Snack on low calorie snacks.

Burning Calories:

  • Take the stairs.
  • Park farther away from the door.
  • Do something, (like housework) while watching TV.
  • Stand up whenever you can instead of sitting.
  • Plan events that don't revolve around eating.
  • Replace coffee breaks with walk breaks.
  • Use the bicycle instead of the car.
  • Take time to play.
  • Take the dog for a walk.
  • Cut your grass instead of hiring it done.
  • Do leg lifts, or isometrics while watching TV.

Shop the outside of the grocery store.

A quick way to calculate your maintenance calories to maintain your present weight is, body weight x 15 (example 150 lbs x 15 = 2100 calories a day to maintain present weight) so if you want to lose weight adjust your calories accordingly. The most important tool for weight reduction is eating small meals often. Your metabolism is like a fire. When you eat your first meal it's starts your metabolism. The small meals throughout the day are like putting logs on that fire keeping it going. Eating the right foods is really important because you can eat alot more healthy food for less calories. Here are some ideas:

Protein Foods: Choose only lean meats, particularly:

Chicken - no skin (chicken breast only)

Veal or steak (free range only)

Fresh white fish (halibut, cod, flounder, monkfish, perch, pike, Pollock, snapper, crab meat, lobster, shrimp, scallops), eggs and protein powder.Tip: The more protein you take in, the more muscle you build, the more fat you lose. 

Fresh Vegetables: Asparagus, spinach, chard, chicory, celery, beet-greens, green salad (lettuce), tomatoes, fennel, onions, red radishes, cucumbers, zucchini, cabbage, broccoli, cauliflower.

Fruit: Eat fruit separate as a snack. Apples, grapefruit, strawberries, oranges, etc.