Tools for Success

Our job is to provide you the tools to be successful. Physician monitored, prescription strength appetite suppressants help you make lifestyle changes, boost your metabolism and have more control. While you watch your body transform itself, Physicians Plan Weight Loss enhances your weight loss success with routine Vitamin B-Complex injections with Lipotropic factors to increase your energy, achieve a feeling of well being and aid in the elimination of fat. Food planning high in protein and low in calories with many food choices to fit your plan further supports real results. We connect you to our mobile application for tracking nutrition. This resource makes is easy to know what sugars, fats, calories, and more exist in each food choice.

There is a critical ingredient in our recipe for sustainable weight loss that makes Physicians Plan Weight Loss patients truly successful. It is our highly trained staff and physicians who take the time to truly know each patient. From our weight loss coaches to our clinical providers, every member of the Physicians Plan Weight Loss team is fully invested in your success.

Find out more about our patients weight loss successes in the Real Results gallery.

Youre not alone. We are in this with you to make a plan and lose the weight. Lets get started.

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If your previous attempts to lose weight have failed, its not because you failed. Its because whatever diets or regimens you tried have failed you. Theres no such thing as a one-size-fits-all solution to obesity. And, contrary to popular opinion, obesity is not caused by simply eating too much or being lazy. Obesity has many causes.

Thats why so many people have been so successful with Idaho Weight Loss. Here, Allen Rader, MD, Michelle Freshwater, MD Brad Gilman, MD Mary Hafer, MD and Deb Mabbutt PA-C and staff have had some of the best weight loss success rates in the United States. With over 100 years of combined experience in medical weight loss, they have helped thousands of people from all walks of life and all over the country lose weight. And many have kept it off.

Our clients have lost over 590,000 pounds and counting . . .*

What makes our programs more effective than so many others is our knowledge of neurochemistry and our understanding of psychology, behavior, nutrition, metabolism, lifestyle, medical history and other considerations such as high blood pressure, diabetes and heart disease. Instead of one-size-fits-all, our focus is on the unique needs of each individual person who comes to us for help.

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Hormonal and metabolic imbalances or even prescription medicine can interfere with your body's ability to lose weight. Our personalized approach to weight loss begins with a complete evaluation, where we review your health, diet history, body composition, blood panel and EKG to better understand your total health profile. We also consult with your primary care provider as needed to assure optimal overall health.

From there, we tailor a personalized weight loss plan that will work for your body. Unlike rapid weight loss and fad diets that help you lose weight fast - only to regain it later - our safe weight loss program takes a multidisciplinary, holistic approach to set you up for long-term success. You'll have frequent follow-ups that provide support, motivation and education, addressing the medical, emotional and physical aspects of your weight loss journey.

You can expect a positive, encouraging environment where we celebrate your successes and support you through any setbacks.

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Medical Weight Loss | How to Lose Weight | Aurora Health Care

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don't have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn't know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on "autopilot."

Each one of your meals should include a protein source, a fat source and low-carb vegetables. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20-50 grams per day.

Protein Sources:

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day... just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:

Dont be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

Fat Sources:

Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Dont be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called medium-chain triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesnt raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of 101 low carb recipes.

You don't need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you're new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

You can take one day "off" per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then you're not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones (17, 18).

You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the "Lose Weight" or the "Lose Weight Fast" section - depending on how fast you want to lose.

There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Here are 10 more tips to lose weight even faster:

Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by Science).

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If you're new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.

It is called the "low carb flu" and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will officially have become a "fat burning beast."

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:

If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet (46, 47, 48).

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise.

More about how to lose weight:

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How to Lose Weight Fast: 3 Simple Steps ... - healthline.com

This is one of those questions that gets asked a lot so I wanted to address it in this post.

I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila theyre at their ideal weight.

I loved the thought of getting into a fat burning state and just watching the excess pounds melt away.

In actuality, it took me about a year to lose 30 pounds. However it didnt take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks.

The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer.

Your bodys main goal is always survival and health. It doesnt care about how it looks, it cares about how its functioning.

When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss.

If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this).

Embarking on a journey of health is a little like embarking on a journey of trust and faith. You give your body what it needs and you trust that it has the intrinsic knowledge (which it does), to do what is necessary.

The ketogenic diet is not a fad diet, its a lifestyle of health. And one of the most common things I hear from women who have embarked on this journey is that they learn so much about their bodies and their minds along the way.

With that being said, here are the most common weight loss patterns that I have heard women experience when eating keto:

Out of all the weight loss scenarios Ive heard of, the most common one by far is where women get despondent because they feel like they are not losing weight fast enough. And they are completely disregarding other things that are happening that indicate their health and well-being is increasing.For example, better sleep, more energy, clearer skin, higher libido, more regular and easier menstruation, and even inches lost.

With my journey, you know when I was happiest? It was when I stopped weighing or measuring myself at all and trusted my body and the keto process.

I realised that if I hadnt lost weight one week, it meant that my body was doing something else equally (if not more) important, and it was all good.

Its not all about the number on the scale far from it.

I highly encourage every woman these days to let go of weighing and measuring and instead focus on health, well-being and nourishing body, mind, and soul. When you do this, you can be sure that your body will happily reach the perfect weight for you at exactly the time its supposed to.

I hope this is helpful, as always Id love to hear any comments below!

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How Quickly Can You Expect to Lose Weight When You Eat a ...

With every fitness enthusiast endorsing 'give yourself time to lose weight', the newest on the weight-loss bandwagon often tend to get confused. On one hand you have office to juggle and on the other, your home. Long workouts do not seem to cave their way into your schedule. Here we have curated a 9-minute fast paced workout. This will help you in two ways: losing weight and gaining time!

Video: 9-minute quick weight loss workout

10:19

Along with celebrity fitness expert and nutritionist, Neeraj Mehta, enhance your fitness journey. Make sure to keep a bottle of water and towel with you for this rigorous 9-minute workout. However, listen to your body and do not overexert yourself. Give yourself a break of minimum 5 minutes between two circuits. Here is how you can do the exercises: CIRCUIT 1

Jumping Jacks Stand erect with your feet parallel to each other and hands at an equal distance. Lift and jump on your toes and also land on toes. Simultaneously, let your hands come up to shoulder level. Repeat this for 20 jumps.

Modified Jumping Jacks Stand erect with your feet parallel to each other and hands at an equal distance. Extend your left hand and left leg at the same time. Repeat this with your right side. You do not need to jump. Repeat this for 20 sets (On each side).

Alternate Slide Stand erect. Extend your right left leg and folded arm. While extending your left side, go down in squat position and on your way up, straighten your leg. Repeat the same for your right side. Remember to keep your back straight. Do 10 sets of each side.

Standing Back Extension and Forward Stretch Stand with your back, arms and legs erect. Extend your arms upwards and stretch back. Slowly, take your arms ahead and go forward. Try and touch your hands to your toes. You will feel a stretch in the back of your hips and calf muscles. Do this for 20 seconds.

Modified Burpees Stand straight. Bend your knees and go forward with your hands (like an animal). Next, keep your knees, core and chest area on the ground. Stay there for 5-6 seconds and come back up with the help of your hands and lifting your knees, core, and chest off the ground. Repeat this 8-10 times.

Burpees Stand erect. Jump from our toes while extending your arms and go forward using your hands. Do not touch your knees to the ground, and go forward in a push-up position. Next, come back up using your hands. Repeat this 8-10 times.

V Sit Ups Lie down flat on your back. Next, raise both your hands parallel to each other over your head. Keep both your legs straight and on the floor. Pull your upper body towards your lower body, let your hands be straight and legs bent. When you bend your legs, your knees should touch your chest. Repeat this movement. (minimum 3 reps).

Modified V Sit Ups Lie down. Now, come up with your back straight and your knees bent. Your feet should be on the ground and parallel to each other. Repeat this for 2 reps. Modified Sun Salutation Stand straight. Extend your arms up and stretch back. Now move arms forward and stretch them towards your feet. Next, take your right leg forward and bend it. Further, bring your arms upward and close your hands together. Stretch your back. Let your right leg be perpendicular and your left leg stretch back and straight. Now, bring your arms forward and keep your hands on the ground and both your legs straight and on your toes. Stay there in a push-up position for 3 seconds. After this go forward and stretch your body in cobra position. Next bring your chin and chest up with your body in a V position. You will feel the stretch in your back. Now bring your right leg forward, bend it with your arms extended up. Come back in standing position. Repeat this with your left side. Do 5 sets of this.

Squat Hold

Stand straight with legs apart. Let your hips, feet and legs be parallel to each other. Hold your hands together and in front of your body. Keep your stomach muscles tight. Go down in sitting position. Extend your arms forward, parallel to eachother and keep your hands straight. Stay there for 10-15 seconds. Come up and straighten back.

Alternate Punches (Boxing) Stand straight. Keep your arms straight and hands fisted. Extend your right arm forward and simultaneously, your right leg on its side. Repeat this with your left side.

Plank Hold Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart. Lift your knees off the ground and push your feet back, bringing your body to full extension. Once you're there, make sure your feet are shoulder-width apart to start. Your arms should be bent with elbows on the ground. Stay there for 10-15 seconds.

Modified Plank The same as the above plank position. Except here, you have the liberty to keep your knees on the ground.

Spot run (Works on: Cardiovascular Endurance, Blood Circulation) Standing Forward Stretch (Works on: Stretching and strengthening lower back muscles) Modified Push-Ups

CIRCUIT 2: PILATES

The Hundred Straight Leg Lie down on your back. Bring both your legs up and keep them straight. Next, extend your arms and slowly move them up and down. You will feel pressure on your core.

The Hundred with Bent Knee Come in the same position as the hundred with straight leg. The only difference here is that you can bend your knees and repeat the same exercise.

The Hundred with 45 degree Leg Come in the same position as the hundred with straight leg. Let your legs be straight and move forward in the 45 degrees angle. Repeat the same exercise.

The Single Straight Leg Stretch Lie down on your back. Keep your right leg on the floor and bring your left leg up. Try and touch your head to your knee. Keep your back straight otherwise you can end up hurting it.

The Single Modified Leg Stretch The same as single straight leg stretch, except here you can bend your knees. Repeat the same drill.

The Side Kick Front n Back Go on your side and let your body be in one straight line. This means you should only be able to see your toes. Now with the help of your elbow, come up. You should be in a slanting position by now. Next, bring your leg up (the one above) and move it forward and back, like a kick. Repeat the same with your next side.

The Swan Neck Roll Lie down on your core area. Keep both your hands besides your chest. Slowly your torso, stretching your back and keep your neck straight. Turn your neck towards the right and bring it back to the centre. Now go down again and repeat the same with your left side.

The Swan Neck Roll (Modified) Repeat the same as the swan neck roll, except here, you do not need to lift your back entirely up. Stop mid-distance, or wherever your body feels comfortable and twist your neck.

Modified Roll Ups Sit with your back straight and your legs spread in a V shape. Join both your hands. Now move your hands clock-wise. When you take them forward, extend your back forward as well. When you bring your hands towards your chest, let your back also come to its original position.

Rolling Back on V Sit straight. Bend your knees and bring them closer to your chest. Now hold your knees with both your hands. Try and touch your nose to your knees. Now move back forth in a pendulum position.

Rolling Back (Modified) The same as rolling back on V. Except here, everytime you come forward, you need to stretch your legs and straighten them out.

The Spin Stretch Forward Sit with your back straight. Spread your legs forward and in V position. Now extend your arms and stretch them forward. Everytime you go forward, make sure to keep your back straight.

CIRCUIT 3: FITNESS FUSION

Spot run Stand straight on your place and jog lightly. Make sure to land on your toes. Modified Push-Ups A regular push-up will require you to go forward and let your body be parallel to the floor. In the modified version, everything remains the same, except you can keep your knees on the floor.

Wrestling Pushups Stand with back straight. Move forward on the floor with the help of your hands. Your body should be parallel to the floor. Go down. While coming up, your back should be concave. Come back in a V position. Repeat this circuit.

Free Squats Stand straight with legs apart. Let your hips, feet and legs be parallel to each other. Hold your hands together and in front of your body. Keep your stomach muscles tight. Go down in sitting position. Extend your arms forward, parallel to eachother and keep your hands straight. Go up and down. Make sure to keep your back straight.

Jump Squats The same as free squats. Except everytime you go down, you need to come up jumping on your toes. Make sure to land on your heels to avoid any kind of injury.

Crunches Together Lie down on the floor. Let both your legs be parallel to eachother. Now, bend your knees and come forward from your torso. Try and bring your knees closer to your chest. Keep your back straight.

Drop Kicks Stand straight. Now move forward and bring your right leg up. Make sure your leg remains straight and stretches to its maximum potential. Every time you move your leg forward, try and make a circle. Repeat this with your left leg.

Split Leg Stretch Stand straight. Gradually, stretch the leg on the side you're standing on. Simultaneously, keep stretching the back leg as well. The moment you are closer to the floor, use your hands to support your body to go into a full split. Once on the floor, or near it, bring your head closer to your knee. Repeat this for both sides.

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Video: 9-minute quick weight loss workout - Times of India