3 Ways to Deal With a Weight-Loss Plateau

When trying to lose weight, staying motivated is one of the most important parts of success. So when the scale suddenly stops moving, it can be an incredibly frustrating time. If your weight loss has stalled in the past few weeks, here are three helpful hints to try to get the scale moving in the right direction again.

Write down everything that you’re eating

When our dieting choices start to become habit, it’s easy to slide in a few extra calories here and there. And while they aren’t much on their own, when you add the calories up over the course of the week, it could be enough to detriment your progress. On the other hand, you could be eating too few calories as well. Start writing down everything you eat and drink with specific portion sizes, either with a hand-written food journal or tracking application such as My Fitness Pal, and make a plan for how you can improve your nutrition intake.

Try a new exercise routine

Are you a regular on the elliptical machine at the gym? Spice up your workout by taking a Zumba or kickboxing class. De-stress with a yoga session. Incorporate strength training exercises. Go for a walk around your town instead of using a treadmill. By spicing up your usual exercise routine, you can banish workout boredom and jumpstart your weight loss.

Talk about it

Having a workout buddy or joining a weight-loss forum to talk to when you’re struggling means getting advice from other people who’ve hit similar weight loss plateaus. You’re likely to get a plethora of ideas and inspiration to get you over this bump in the dieting road.

Bonus Tip: Don’t forget to measure your loss in other ways

Just because the scale isn’t moving right now doesn’t mean your diet isn’t paying off. Have you lost inches? Can you fit into an old pair of jeans that were too tight to close last month? Celebrate those milestones as well – you’ve worked hard to get them!

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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25 Creative Ways To Say "No, Thank You."

High calorie food and drinks are usually in an abundant supply at holiday gatherings. If you are trying to eat healthier, control your calories, or recently had weight-loss surgery and can only eat small portions, finding gracious ways to say “no” to family members, friends or co-workers offering food and beverages can be challenging.

Start with a direct, “No thank you!” If that does not work, here are 25 more ways to respond to summer barbeque “food pushers."

1. Thank you, but I already ate.
2. It looks delicious, but I’m already too full!
3. Looks too good to eat!
4. Thank you, but I am trying to eat healthier.
5. Thanks, but I’m getting a jumpstart on my New Year’s resolutions!
6. I don’t have any room on my plate.
7. I worked out earlier, and am trying to stay on track tonight.
8. I’m saving my calories for _____ (insert other food).
9. I’ll have some later!
10. I’m so proud of my weight loss; I’m going to stay on my diet plan!
11. Did you know I’ve already lost 25 pounds?
12. I just had some of your amazing ________(insert other food) and it was great!
13. I’ve been cooking myself all day; I need a break from food!
14. I’m so close to my goal!
15. I have a weigh-in tomorrow, and I’m on my best behavior tonight.
16. I have to drive (for drinks).
17. I’ve already tried a bite of everything.
18. I’m allergic to that ingredient.
19. For some reason, I’m not that hungry!
20. I ate some when I got here.
21. I filled up on veggies earlier.
22. No thank you, but I’d love that recipe!
23. I’m good, thanks!
24. I’m trying to pace myself, but thank you!
25. No thanks, but my husband/wife/partner/friend would love to try it!

Can you add any creative ways to say, “No, thank you!” to food or drinks you do not want to eat?

Lose Weight at Penn Medicine

Penn can help you lose weight.

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Losing Weight With Your Spouse

Remember the day you got married? You promised to love each other in sickness and in health. And, you may not have realized it, but you also promised to gain weight… together.

A Canadian study showed that people who live together, or spouses, tend to have similar body mass indexes (BMIs). Also, if a shared environment is conducive to weight gain, like having a full stocked pantry of unhealthy foods, risk of obesity increases.(1) 

So what can you do to combat the inevitable? Here are some ways to lose weight with your spouse.

Be an Example

Sometimes, to initiate change, one person needs to take the first step. If you are ready to change, but your spouse is not, start leading by example. Carve out time in your day to work out, and choose to make recipes that are healthy for the whole family. If you do the grocery shopping, make some small changes by adding more fruit and vegetables to your cart. By having healthier options in the house, you – and your spouse – may be more likely to choose healthier foods.

…But Don’t Nag

There is a fine line between leading by example, and expecting your spouse to pick up on your new-found good habits instantly. Ask her to join you for a walk, or offer him a healthier option for a snack, but don’t point out all the wrong he or she is doing to his or her own diet. In the end, they could come to resent your healthy ways, and insist on sticking to their routine habits anyway.

Set Goals Together

Be honest with each other about expectations and set goals so the both of you have something to work towards.

Some weight –loss goals might be taking a vacation together, registering for a local 5K race together, purchasing a piece or workout equipment, or trying a new restaurant for a healthy dinner out.

Meal Plan Together

Choose recipes both of you enjoy, and offer to try something new once a week.

Plant a Garden Together

There’s something about growing your own garden of fruits and vegetables that can inspire you to eat healthier. Challenge yourself with new recipes from your garden, or plant your favorites so you know you’ll always have things you like fresh from your backyard.

Work Out Together

Work out together while adding a healthy dose of competition and you have a winning team! You and your spouse promised to support each other the day you married, but you can also bring those vows into your workouts. Challenge each other to increase the intensity and duration of your work outs.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

(1)Katzmarzyk PT, Perusse L, Rao DC, Bouchard, C. Spousal resemblance and risk of 7-year increases in obesity and central adiposity in the Canadian population. Obes Res. 1999; 7: 545-51.

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Does Hypnosis for Weight Loss Work?

Have you ever seen hypnosis for weight loss advertised as a surefire way to lose weight for good? Some people are putting their minds in the hands of hypnotists in the hopes hypnosis for weight loss will help them shed pounds.

In fact, some hypnotists are using hypnosis to walk patients through a weight-loss surgery procedure in hopes the sessions will trick the mind into thinking they’ve had the surgery and, thus, need to eat much less.

But does it really work?

“Unfortunately, there is very little evidence to suggest that hypnosis can help people lose a significant amount of weight or maintain those weight losses in the long term,” said Dr. David Sarwer, member of the Penn Metabolic and Bariatric Surgery Team and Director of the Stunkard Weight Management Program.

Bottom line: Hypnosis for weight loss may help in the short term, but for long-term success, an overall lifestyle change through diet and exercise is the only way to lose weight for good.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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How to Eat Healthy on a Budget

Eating healthy doesn't have to mean blowing your family budget on a week’s worth of groceries.

The keys to eating healthy for less are planning what you will eat, purchasing groceries and food based on what is on sale, and preparing your own food rather than replying on processed foods or eating out at restaurants.

Research has shown that a diet rich in healthy fruits and vegetables can help you maintain a healthy weight and decrease your risk for cancer and disease.

But how can you eat well without breaking the bank? Here are some tips to help.

Buy What’s In Season

When in season, fresh vegetables and fruits are less expensive than other times of the year. In fact, your local farmer’s market may offer great deals on local produce. In the spring, enjoy asparagus, artichokes, peas and berries. In the summer, enjoy tomatoes, cucumbers, peppers and peaches. In the fall and winter, enjoy squash, dark leafy greens, sweet potatoes and citrus fruit.

Try Canned or Frozen

Canned fruit in 100 percent fruit juice with no added sugar can be a great alternative to fresh fruit. Steer clear of fruits packaged in syrups as they add sugar.

Frozen vegetables are another great option. If you do choose canned vegetables, aim for those with no added or low sodium.

Buy in Bulk

It’s almost always cheaper to buy in bulk when food is on sale. Consider buying family packs of chicken breast or fish, and freezing into individual or smaller servings.

Go Meatless

Meat is expensive, but you can still get a good amount of protein from other non-meat products like beans, eggs and cheese. If you are a meat-lover, aim for one day a week you go meat-free.

Clip Coupons- or Add them Online!

You don’t get the Sunday paper? No worries! There are plenty of places you can download coupons for free!

Coupon Cabin finds deals for you in stores and coupons offered for brand name products.
Coupons.com lets you virtually “clip” coupons and then print them out all at once.

And, with SavingStar, you can “add” coupons to your store loyalty cards. When you purchase the product, the savings go into your account, which you can draw from once your account reaches $5.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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7 Ways To Celebrate Your Weight Loss

When we think of celebrating, a lot of us think of celebrating with food or a special treat. But when you are celebrating a weight loss, food is not the best thing with which to celebrate!

Check out these ideas from people who have lost weight, about how they celebrate milestones and pounds lost.

Make Jewelry

Penn Medicine Blogger Lisa Harris loves to make jewelry. She found a way to incorporate her hobby with her new, healthy lifestyle.

“I came up with something fun to do during my ‘active weight loss’ phase,” she says. “My hobby is jewelry making and beading. I started off with a length of chain and I added a link of three beads every time I lost three pounds. As my weight loss increased, and the number of links of beads went up, I eventually removed the chain and now it's just beads.”

Lisa also added a heart charm at the 100 pounds lost mark.

Buy Something Fun and Healthy

Amy is a fan of Penn Medicine Weight Loss on Facebook. She says when she lost weight, she invested in a new bike so she could get out of doors with her workouts. She says, “I bought a new bike so I can ride longer, faster, and keep the weight off.”

Take A Second Honeymoon

To celebrate her 50-pound loss, blogger Maggie Smith is taking another honeymoon.

“My husband said he'd take me anywhere. I still haven’t decided where to go though!” she says. Maggie also celebrates each pound lost by putting $10 in a jar to spend on anything she wants.

Jump Out of A Plane

Tyna lost 165 pounds after having gastric bypass surgery at Penn Medicine in 2011. To celebrate? She went skydiving.

“I made a personal bucket list of things I always wanted to do and because of the limitations of my weight, they were not even an option. One of those items on my list was being able to go skydiving. As many things skydiving has a weight limit because you have to jump attached (tandem) with a professional and the parachute can only handle a certain amount of weight,” says Tyna.

“It was such a great feeling walking into the skydiving center in Florida overlooking Kennedy Space Center with a great friend with no question in your mind that weight would even be an issue! It was such a thrill and I am glad that I really get to LIVE the life I want now. Celebrating not only the pounds removed, but the options that you gain is an amazing thing!!”

Buy 11 Ball Gowns

 

Robin Elton lost 35 pounds last year. When she and a friend went to a benefit consignment sale that featured old ball gowns, prom frocks and wedding dresses, she couldn’t help but try on as many as she could.

I bought 11 ball gowns at $10 each,” she remembers. “I bought some because they were things I never could have pulled off before, and others just because I was like ‘Oh yeah! I'm down three dress sizes!"

Robin blogs at SimpleGreenOrganicHappy and you can check out some of her ball gowns on her Instagram page.

Compare What You’ve Lost to People, or Uncommon Objects

Another fun thing Penn Medicine Blogger Lisa Harris did was when her weight loss went over 100 pounds was to find people that weighed the same amount of pounds as what she’s lost, and take a photo of herself with that person.

“I have pictures of me with my son's then-girlfriend, who weighed 107 pounds, my friend who weighs 140 pounds, and my cousin's son, who weighs 150 pounds,” says Lisa. “I also searched the Internet for items that weighed as much as the amount I'd lost and found some interesting things - like an empty file cabinet, an adult llama, a go-kart, and other items. It's hard to believe I carried that much extra weight around on me!”

Or Just Enjoy How Far You’ve Come

While losing 100 pounds, Kelly Brown had many plans of how she would celebrate.

“I was going to buy a new wardrobe, buy myself an expensive trinket, and get plastic surgery to remove excess skin,” she remembers. “I've done none of those things because, when you lose 100 lbs, none of those things mean anything once you get there. I realized the rewards are the years you've added to your life and the health you've gained from meeting that goal.”

Kelly adds: “I will gladly continue to wear my Goodwill jeans, my knock off jewelry, and have flappy bat-wing arms for the rest of my life if it means that I will never weigh over 200lbs again. That's how I celebrate my achievement; by reflecting and finding satisfaction in everything I've accomplished.”

Kelly blogs about life and weight loss at The Turnip Farmer.

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Group Weight Loss Challenges for Money

Can cash rewards help people lose weight at work?

A new study from Penn Medicine finds it can, but it's even better when employees compete for the money, CBS 3 reports.

Employees at the Children's Hospital of Philadelphia took part in a study about how much weight people can lose when offered money as a reward. Those in the study lost three times as much weight when awards were based on the group's performance -- not just their own.

“No question, hands down the individuals in the group incentive did much better,” said study co-author David Asch, MD, MBA, professor of medicine and executive director of the Penn Medicine Center for Innovation.

Win Cash for Losing Weight with HealthyWage

A new program called HealthyWage helps people win money for losing weight by offering different incentive programs to help you lose weight and win.

For the 10 Percent challenge, you need to put in $150 of your own money. If you lose 10 percent of your weight, you win your money back… plus $150 more for a total of $300.

In the Matchup, teams of five lose weight and try to win the $10,000 first prize. The Matchup program is fun and extremely effective, offering team support, competitive motivation and significant cash prizes to make weight loss exciting and lasting. Most contests are open to anyone, but employees of corporate clients get reduced rates, motivation and lots of special attention.

And the the BMI Challenge pays up to $1000 to users who move from an obese BMI (greater than 30) to a normal BMI (less than 25) over a year's time.

HealthyWage also helps organize group weight loss challenges in the workplace.

Find out more information about HealthyWage.

Would cash incentives help you meet your weight-loss goals?

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

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Is Your Weight Loss Aging Your Face?

Losing weight definitely has amazing health benefits no one should ignore. However, losing weight may also make you look older.

When you lose weight, and lose weight from your face, the fat that filled out your cheeks can go away leaving cheeks and eyes looking hollow. For cheeks to look prominent, they need fat. That’s why cheek implants and injectables are a choice of many cosmetic surgery patients. They want to keep that fuller, more youthful look.

Those who have undergone weight-loss surgery may also experience sagging skin around the knees, arms and legs. While exercise can increase muscle tone underneath the skin and improve blood flow to the skin, the skin itself cannot always go back to the way it looked before weight loss.

Surgery is the only way to eliminate sagging skin, and get back to a more youthful appearance.

Regardless of how you look there is no doubt that losing weight, either with weight-loss surgery or a weight-loss program, will help you feel better and may help you live longer.

And chances are that with a smaller body, you can wear more youthful clothing – something you couldn’t do with that extra weight.

Do you think your weight loss has made you look older?

Let Penn Help You Lose Weight

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Setting Weight Loss Goals

Are you the kind of person that likes to set little goals along the way, or aim for big goals after you lose a lot of weight?

Setting goals is a great way to help yourself stay on track and keep your eye on the big picture. They are also a great substitute for what you may have used in the past to reward yourself for losing weight.

Setting Small Goals and Rewards

If you have a lot of weight to lose, setting huge goals of big weight loss can be daunting. Instead, aim for smaller goals that focus on changing habits as well as losing pounds. Here are some ideas for goals and rewards.

• For every 10 pounds lost, treat yourself to a manicure/pedicure.
• For every 25 workouts, buy a new gym outfit.
• Put a dollar in a jar for every hour of cardio you’ve done. Take the money and go shopping!
• Tracking your food? After 2 weeks of staying within your calories, treat yourself to a movie (but bring your own healthy snacks!)

Setting a Big Goal and Staying on Track

For some of us, it’s either “go big or go home.” But even those of us who have the best intentions can find it difficult not to lose sight of the bigger goal.

To stay on track, we love this idea of keeping it visual so every day you are reminded of how far you have come and the good work you are going to do to keep on track.

To do this, all you need are some jars, marbles or stones and some creativity to make it yours.

Check out what Dianne created to help her stay on track and not lose sight of her own weight-loss goals.

See the whole tutorial, and how you can make it yourself here. You can even share your own motivational marbles and see how others have created theirs.

What do you do to stay on track and what rewards do you like to treat yourself to after you’ve made a goal?

Lose Weight at Penn Medicine

Learn about medical weight loss in Philadelphia, and the Penn Bariatric and Metabolic Surgery Program at a free information session about weight-loss surgery in Philadelphia.

There, you will hear about your weight-loss surgery options, and how Penn can help you lose weight and get healthy for good.

Register for a free information session today.

Thank you to Dianne for giving us permission to highlight her blog and use her photos. Dianne is not affiliated with Penn Medicine, or the Penn Bariatric and Metabolic Surgery Program.

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Healthy Snacks While Losing Weight

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the benefits of healthy snacking.


Now that school is back, and everyone is getting back to daily routines, it's easy to forget to eat healthy an dhave healthy snacks throughout the day.

Don't overlook the benefits of snacking when trying to lose weight. Snacking helps you fuel up between meals and can prevent you from overeating and making unhealthy food choices. The healthiest snacks include a mix of complex carbohydrates and protein to keep you feeling full throughout the day.

In fact, many nutrition experts suggest shifting away from the traditional three-meals-a-day diet. Instead, they recommend eating small, nutritious meals every three hours or eating five to six times a day. Although it may seem counter-intuitive to weight loss, eating smaller, more frequent meals helps you maintain consistent blood sugar levels throughout the day, and prevents ravenous hunger that often leads to overeating and poor food choices.

If you are tired of your usual snacks or looking for healthier alternatives, here are a few ideas to liven up your healthy snack options:

• Celery sticks spread with one to two tablespoons of almond or peanut butter
• Fresh vegetables (i.e. carrot sticks, cherry tomatoes or fresh green beans) with two tablespoons of hummus
• One serving of whole grain crackers topped with one ounce of reduced-fat cheese and sliced green grapes
• One small apple, sliced with one tablespoon of peanut butter for dipping
• Half a cinnamon raisin, whole-grain English muffin topped with low-fat cottage cheese, no-calorie sweetener (i.e. Splenda^®, Truvia or Pure Via™) and cinnamon
• One serving Greek yogurt with fresh fruit
• One cup homemade vegetable soup
• One brown rice cake with pesto, canned salmon and diced tomatoes
• Three handfuls of air-popped popcorn seasoned with spray butter and herbs
• One brown rice cake topped with a sliced hard-boiled egg, light mayo and fresh herbs

- Cara Stewart, RD, LDN

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5 Weight-loss Apps for Your Smartphone or Notebook

Research shows that people lose more weight when they track their food and exercise and receive a lot of motivation and support throughout their entire weight-loss journey.

Here are 5 weight-loss apps for your smartphone or notebook.

My Fitness Pal (iTunes®, free)

This app was designed to support the features of the website, My Fitness Pal. With its large database of foods, and simple design and functionality, you can track food and exercise, take photos of bar codes to identify foods and servings, and share your success with friends.

Weight Watchers® Mobile (iTunes, free)

You don’t have to be a Weight Watchers member to enjoy the perks of this weight-loss app. If you are a Weight Watchers member, you have access to the full benefits of this application. It helps you track your points, find recipes, locate a meeting, and track your weight. Not a Weight Watchers member? No worries. You can still use some of the features this app offers like recipes and Weight Watchers articles.

LIVESTRONG® MyPlate Calorie Tracker (iTunes, $2.99)

If you’re a fan of LIVESTRONG brands, you might enjoy this app for counting calories, too. LIVESTRONG MyPlate Calorie Tracker helps you determine your calorie needs based on your weight and weight goal. It has an extensive database of foods to help you track, and an easy-to-read design that inspires you to be well and eat nutritiously.

Lose It!® (iTunes, free)

Lose It! is another app for tracking food and exercise. While the database is not as large as some other apps might be, its barebones and simplistic approach to logging food and exercise keeps people motivated to lose on the go.

The Eatery® (iTunes, free)

The Eatery lets you take advantage of your phone’s camera to decide if you are eating balanced meals. What we like about this app is that it forces you to look closely, and think about what you are eating. While other people’s reviews of your plate may not be inspiring, we think it’s a great way to be mindful of how and what you eat.

Have you used an app to help you lose weight? What would you recommend?

Note: Penn Medicine does not specifically endorse any of these recommended apps. 

Penn Medicine can help you lose weight with weight-loss surgery. Learn more about weight-loss surgery at Penn in a free information session about weight-loss surgery. 

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3 Weight-loss Plans That Work

Juicing, fasting, low-carb, high-fat… Have you tried everything to lose weight?

“It seems like every few months, another book comes out that spurs a diet trend,” says Karen Buzby, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team. “Weight loss comes down to one thing: creating a calorie deficit by eating less and being more active."

A plan may help some people stay on track. Are you one of them? Then read below for three weight-loss plans that might work for you.

Weight Watchers®

Weight Watchers uses a points system to track food, calories and exercise. Founded in 1963, Weight Watchers has outlasted every fad diet by allowing you to eat anything you want, as long as you stay within your daily point allotment.


“The new Weight Watchers Point Plus program encourages the selection of nutrient-rich foods that are low in calories,” says Buzby.  “Fresh fruit and non-starchy vegetables are unlimited on the new plan. It is these fiber containing foods along with lean proteins that promote a sense of fullness and a healthy slow weight loss.”

One thing Weight Watchers offers that some other plans do not is weekly meetings.

“The weekly Weight Watchers meeting is a great way to hold yourself accountable for what you’ve eaten the previous week,” says Buzby. “It’s also a great time to get peer support from other people trying to lose weight.”

Pros: Points system makes it easy to know how much you are allowed to eat, meetings provide support, online tools.
Cons: Cost – monthly fees can vary depending on how you want to pay.

The Biggest Loser® Diet

Made famous by NBC’s reality show “The Biggest Loser,” this plan is modeled after the same diet and lifestyle changes the show participants follow. The diet and exercise guidelines are straight forward: the calorie controlled meal plan focuses on eating small frequent meals of whole foods and the exercise plan emphasizes starting a cardio and a strength training program.

“If you follow the Biggest Loser guidelines, yes, you will lose weight,” says Buzby. “The problem for many of us is that without a personal trainer it may be hard to stay motivated to exercise 60 minutes a day.”

The Biggest Loser books tell inspirational stories from people who have been on the show as well as give guidelines for implementing the diet and exercise plans.

“Online support is available to help you stay motivated and reach your goals,” says Buzby.

Pros: Inspirational, balanced diet and exercise plan that includes healthy foods.
Cons: Weight loss will most likely be slower than the results achieved by TV contestants.

The DASH Diet for Weight Loss

The Dietary Approaches to Stop Hypertension (DASH) Diet was originally developed to help people make dietary changes to lower their blood pressure.  However, following the DASH  diet’s calorie guidelines can also help promote slow and steady weight loss.  The diet is based on an eating plan that focuses on fruits and vegetables, balanced with protein and low fat foods.  The book, The DASH Diet Action Plan, provides calorie adjusted menus and shows you how to implement the plan.

“Research studies show this diet has heart-healthy benefits, lowers the risk of certain diseases and improves health. “I like this plan because it is a healthy, nutritious diet that the whole family can enjoy,” says Buzby.

Pros: Diet based on tasty foods that promote fullness and improves health.
Cons: The primary focus is on heart health and reducing hypertension lower, calorie levels may be needed for weight loss in some individuals.

What diets have you tried? Which ones have worked for you?

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What Do You Do With Your Old Clothes?

It’s a question every dieter asks him or herself at some point: What do I do with my clothes that are now too big?

Years of yo-yo dieting may have taught you to hang on to the clothing… just in case. But if you’re committed to losing weight with the help of Penn Medicine, you can ditch those old clothes for good.

That’s because Penn’s Metabolic and Bariatric Surgery Program provides you with comprehensive care before and after bariatric surgery to ensure weight-loss success. Patients receive care from experts in the fields of nursing, medicine, nutrition, psychology and surgery all under one roof. You also have access to a number of support groups designed to meet your needs every step of the way.

“Having bariatric surgery leads to much more than a physical transformation, it’s a complete lifestyle transformation for an individual who may have spent his or her life identifying with being obese,” says Jim Henry, RD, LDN, registered dietitian with the Penn Metabolic and Bariatric Surgery Program. “That change can be very stressful and overwhelming. For someone who has used food as a coping mechanism to deal with stress, it can lead to a lot of negative feelings and disordered eating.”

Penn clinicians understand the unique needs to bariatric surgery patients. That’s why Penn offers its bariatric surgery patients support before and after weight-loss surgery.

“Research has found that the more support people have throughout the process, the more likely they will be to succeed,” says Henry. “More support leads to better outcomes. It’s because of support programs like those we have at Penn that our patients are so successful.”

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

Ready to Clean Out Your Closet?

Many organizations welcome used or gently used clothing. Some organizations will even pick up clothing from your home. Here are a few organizations around Philadelphia that will take your too-big clothing away for good.

1. Salvation Army of Southeastern PA
2. Purple Heart
3. Vietnam Veterans of America
4. Donation Town

What do YOU do with your old clothes?

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Does Weight Loss Make You Look Older?

Losing weight definitely has amazing health benefits no one should ignore. However, losing weight may also make you look older.

In fact, just losing 10 pounds can make you look up to four times younger.

When you lose weight, and lose weight from your face, the fat that filled out your cheeks can go away leaving cheeks and eyes looking hollow. For cheeks to look prominent, they need fat. That’s why cheek implants and injectables are a choice of many cosmetic surgery patients. They want to keep that fuller, more youthful look.

Those who have undergone weight-loss surgery may also experience sagging skin around the knees, arms and legs. While exercise can increase muscle tone underneath the skin and improve blood flow to the skin, the skin itself cannot always go back to the way it looked before weight loss.

Surgery is the only way to eliminate sagging skin, and get back to a more youthful appearance.

Regardless of how you look there is no doubt that losing weight, either with weight-loss surgery or a weight-loss program, will help you feel better and may help you live longer.

And chances are that with a smaller body, you can wear more youthful clothing – something you couldn’t do with that extra weight.

Do you think your weight loss has made you look older?

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Learn more about weight-loss surgery at Penn at this free session, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

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Celebrities Who Have Lost Weight and Kept It Off

They have personal trainers, personal chefs and access to every weight-loss trick out there. Celebrities are often the first people we look to when trying to lose weight. Some of people even want their own bodies to look like the stars.

“Often times, unrealistic expectations set by the film and television industry lead to insecurities about our own bodies,” says Jim Henry, RD, of the Penn Bariatric Program. “Celebrities are paid to look a certain way, and most will do anything to achieve a body that may not be attainable for everyone else.”

Instead, Henry says to focus on attaining a healthier lifestyle through diet and exercise. For some, weight-loss surgery may offer a permanent solution to a lifelong struggle with weight and weight loss.

“Weight-loss surgery in conjunction with support from trained experts in weight-loss surgery and psychology can lead to positive changes in health and weight that last a lifetime,” says Henry.

Here are some celebrities who have been very vocal about their own struggle with weight and weight loss:

Oprah Winfrey has lost and gained over and over again while in the public eye.

Singer Carnie Wilson was very open about her gastric-bypass surgery, which aired on the Internet in 1999. She’s since had revisional lap-band surgery after regaining her weight, and is back to losing weight.

Star Jones has been quiet about her own weight-loss surgery, instead opting to tell people about her surgery well after her significant weight loss.

“Celebrities are people who struggle with weight-related issues just like so many of us do,” says Henry. “It’s important not to look to celebrities and models as how we should look, but to take from them examples of a healthy lifestyle like working out and eating well.”

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

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Oh Baby! 8 Ways To Lose Weight After the Baby

When it comes to weight gain during pregnancy, what’s healthy and what’s not depends on the woman’s weight before she gets pregnant.

For example, women who are underweight (BMI less than 18.5) may be advised to gain 28 to 40 pounds during their pregnancy. Women who are obese before they get pregnant, however, may only be advised to gain 11 to 20 pounds.

Whatever your personal recommendation, weight gain is inevitable. And every woman who’s had a child knows what it’s like to try to take off those pregnancy pounds after pregnancy.

If you are a woman trying to lose weight after pregnancy, here are eight tips to get you started.

Breastfeeding

Some studies suggest that breastfeeding moms return to their pre-baby weight faster. Moms who breastfeed exclusively also need about 300 extra calories a day to maintain good milk supply.

Drink water

Drinking water throughout the day fills you up so that you don’t overeat at meal times, or snack too much throughout the day. Water also prevents dehydration, which can make you feel extra tired – something no new parent can afford in those first few weeks!

Sleep

It’s hard to get consistent sleep with a newborn baby, but research suggests that not getting enough sleep can lead to weight gain. Just like eating healthy and getting enough exercise is important, so is sleep. Make sure your partner takes turns helping with those midnight feedings.

Eat breakfast

It’s tough being a new mom. The demands of a baby often outweigh those things you once held so near and dear to your heart – like showering! But one thing that should never go by the wayside is breakfast. Breakfast stokes your metabolism so that you keep running all day. Eating breakfast may also prevent overeating later in the day.

Check out these healthy breakfast cereals.

Get snack smart

Many nutrition experts suggest shifting away from the traditional three-meals-a-day diet, recommending you eat small, nutritious meals every three hours or eating five to six times a day.

Check out these healthy snack ideas to help you keep going all day.

Move more

It seems obvious that exercise can help you lose weight, but what may not be obvious is how you can incorporate your baby into an exercise routine – without a babysitter. Check out what’s “On Demand” with your cable company to find some quick exercises you can do while baby is sleeping. Or walk outside with a stroller or baby jogger. You can both enroll in a local “Baby and Me” fitness class.

If doing it alone is more your style (and you need a break!) take advantage of friends and family who want to give you a hand and let them take over so you can sweat. Just remember to ask your doctor when it is OK for you to start exercising before beginning a fitness routine.

Track with an app

It’s easy to forget a meal, or to mindlessly eat after being up all night with the baby. For those of you who need some extra support, check out some apps for weight loss. Some apps will remind you to track, while others let you simply take a photo of your meal to analyze its nutritional value. Apps for weight loss let you focus on baby, while helping you stay on track.

Regardless of how much weight you’ve gained during pregnancy, remember that it took nine months for you to put it on so it may not come off as fast as you’d like. Set realistic expectations and goals, and enjoy this special time with your new baby.

Don’t do it alone

There are thousands of new moms just like you who are trying to take off the baby weight. Connecting with other new moms through social media is a great way to support each other virtually and get some ideas and tips from moms who’ve been there.

Also, connect with Penn Weight Loss on Twitter and Facebook for health tips and ideas to help you lose weight.

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn by attending this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Fact or Fiction? 5 Weight-loss Myths Busted

It’s difficult to keep track of what the latest recommendations are for weight loss — one friend tells you she doesn’t eat carbs after noon, another tells you she skips breakfast.

Here are 5 common weight-loss myths busted.

Myth 1: Eat three meals a day.

Some people like to eat three meals a day and two snacks. Others like to eat six mini-meals throughout the day. Generally speaking, both are fine for weight loss. It comes down to personal preference, and what fits in someone’s lifestyle. Just make sure you aren’t eating fewer than three times a day.

Here are some healthy snacks for weight loss.

Myth 2: Carbohydrates make you fat.

It’s not the carbs that make you gain weight, it’s the calories in your daily diet that make you gain or lose weight. If you eat more calories than your body needs, you gain weight. If you eat fewer than your body needs, you lose weight. Carbohydrates get a bad reputation because so many “snack” or “junk” foods are filled with carbohydrates. Practice good portion control, count calories and you can eat carbs.

Myth 3: Never eat at night.

Again, it’s not when you eat, but how much you eat and how those calories factor into those you’ve already eaten throughout the day. It’s okay to have a sweet or snack after dinner, but don’t overdo it and make sure you count those calories towards your overall daily requirements.

Myth 4: If I exercise, I can eat.

Too many people overestimate how many calories they burn during a workout. Unless you are exercising for more than one hour a day or running a marathon, you shouldn’t need to eat more to compensate for calories burned during exercise.

Here are the best calorie-burning exercises.

Myth 5: Weightlifting will make me gain weight.

While it is true that muscle weighs more than fat, it takes more energy to maintain muscle mass. So the more muscle you have, the more your body burns at rest to keep those muscles healthy. Frequently, people who start weightlifting programs report they gain weight. This may actually be water weight. As muscles grow, they retain water. A new weightlifting program may show an initial weight gain, but that weight is lost as time goes on.

Do you have any weight-loss myths to bust? What weight-loss tips work for you?

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program.

Register for this free information session here. 

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Should You Cut Caffeine to Lose Weight?

When trying to lose weight, some things are obvious: Eat less, exercise more, choose more fruits and vegetables. But some things are not so obvious. One of those is caffeine.

Many Americans have caffeine at some point during the day. Whether it is in the morning after they wake up, or in the afternoon to avoid a late-day slump, caffeine is as much a “pick me up” as it is a habit. But if you are trying to lose weight, should you avoid it altogether?

First, it’s good to look at how you are getting caffeine. Are drinking it as coffee or tea? What are you putting in your cup?

Sweetening a cup of coffee with sugar, or cream can add as much as 250 extra calories. Simply switching to low-fat or skim milk, non-fat dairy creamer, and a non-caloric sweetener can cut calories and fat.

Caffeine itself can also have negative effects on the body.

For diabetics, caffeine can interfere with the way the body takes in insulin and metabolizes glucose. This can mean weight gain as well as long-term negative effects.

And, while caffeine has an energy effect, it doesn’t last long. When it stops working, it can leave you tired and looking for quick ways to boost energy. Unfortunately, this can lead to overeating, or eating foods high in sugar and fat.

On a more positive note, caffeine can help your exercise performance if it’s consumed before a workout. That’s because it promotes fat metabolism and can increase the intensity and duration of exercise because it increases your energy.

There are pros and cons to caffeine. If you choose to use caffeine, have it in moderation. Make healthy choices when adding to your coffee and drink plenty of non-caffeinated fluids throughout the day.

Get more information about weight-loss surgery at Penn

Are you ready to commit to a healthier life?

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn during this free session and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

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4 Ways to Keep Weight Off While On Vacation

You’ve worked hard all year, and now it’s time to relax and enjoy some much-needed downtime on vacation.

But it doesn’t have to mean a time off from your diet.

Vacation can pose a lot of challenges for someone who is trying to lose weight or maintain a weight loss.

“The best thing someone can do while on vacation is set realistic goals,” says Jim Henry, RD, member of Penn's bariatric program. “Most people will eat out more and spend less time at the gym, but if you anticipate what your challenges and weaknesses will be on vacation, you can arm yourself with tactics to stay in control.”

Here are some tips to stay on track while on vacation.

Move a little every day

It’s okay to not log hours at the gym while on vacation, but you can plan to move every day. Plan a daily walk on the beach, a morning swim at the pool, a bike ride to the coffee shop, or an evening stroll on the boardwalk. Vacations are supposed to be fun and time to enjoy with your family and friends. Take the time to recharge your batteries, but don’t spend too much time on the couch.

Drink water

It’s easy to overindulge on vacation, but staying hydrated can keep your energy level up and keep you feeling fuller. Plus, you’ll feel healthier getting your recommended daily intake of water every day.

If you are spending a lot of time in the sun, or flying, your body needs more water to combat dryness and dehydration from the heat.

Fill up on filling foods

Summertime is a great opportunity to lighten up your meals with fresh, in-season fruits and vegetables. Shop local at your vacation spot for in-season foods, grill fresh fish and chicken on the grill, and lighten up on healthy, light salads.

Make healthy choices when you eat out

You will eat out at restaurants (part of the fun of being on vacation is not cooking!) but you can make healthy choices when you eat out at restaurants.

Remember these tips when ordering:

• Decide what to order before entering the restaurant. This tactic helps you avoid any tempting foods that may not be as healthy.
• If you are trying a new restaurant, take time to study the menu to avoid making unhealthy decisions. Don’t be shy in asking about things you can’t find on the menu. Many restaurants will make accommodations for you.
• Ask the server to hold the breadbasket from the table.
• Avoid foods described as buttery, buttered, fried, pan-fried, creamed, scalloped, au gratin (with cheese) or a la mode (with ice cream).
• Choose foods that are baked, grilled and broiled.

Get more information about weight-loss surgery at Penn

Learn if bariatric surgery is right for you by attending a free information session about the Penn Metabolic and Bariatric Surgery Program.

Learn more about weight-loss surgery at Penn at this free session, and meet physicians and team members from the Penn Metabolic and Bariatric Surgery Program

Register for this free event here.

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Healthy Eating during Ramadan

Sabrina Bitar, MS, clinical dietitian and center manager at Diet Watchers^TM in Saudi Arabia, guest blogs about tips for maintaining a healthy diet during Ramadan.

Ramadan is the holiest month of the year for Muslims, but the restrictions on eating can be tricky for people who are trying to lose weight or maintain a healthy diet. With careful planning, thoughtful food choices and self-control, you can stay on track with your weight loss goals during the month of Ramadan.

During Ramadan, Muslims abstain from eating and drinking from dawn till dusk. Although the tradition goes against typical dietary recommendations for small, frequent healthy meals throughout the day, there are ways to sustain your healthy diet during Ramadan.

To maintain a healthy diet during the month of Ramadan, it is important to provide your body sufficient healthy nutrients during the non-fasting hours. That means having your first meal (Sahur) before the fast starts at dawn, an evening break-the-fast snack after dusk (Iftar) and dinner as the last meal of the day.

This guide can help you stay on track with your weight loss goals during Ramadan:

Pre-dawn Meal (Sahur):

The pre-dawn meal or Sahur is essential to jumpstarting your day, so make sure to eat a wholesome, balanced and moderate-sized meal.

A healthy morning meal gives you energy by the providing the nutrients you need to get through the fasting hours. It also reduces unpleasant signs of hunger throughout the rest of the day, including hunger pangs, headaches and sleepiness.

Stick to high-fiber foods and complex carbohydrates, such as grains. It takes longer to digest and absorb these foods, so they help you stay full throughout the day.

A healthy morning meal can include:

• Whole wheat bread with cheese or labneh
• High-fiber cereal with low-fat milk
• Fresh or dried fruit, including bananas and dates
• Unsalted nuts

Breaking the fast meal (Iftar):

Iftar presents the biggest obstacle to maintaining a healthy diet. The best way to approach breaking the fast is to treat Iftar as a light snack to hold you over until dinner instead of as a reward for fasting. That mindset can help you avoid indulging in the rich traditional desserts that are loaded with fat and sugar.

A healthy break-the-fast meal can include:

• Three dates
• Cup of water or low-calorie juice
• Bowl of vegetable soup

Dates and water are traditional Iftar foods and they also have nutritional properties to replenish the body after a long fast. Dates help regulate blood sugar and provide a much needed boost of energy. If dates are not available, you can substitute them with any other fruit. Water rehydrates your body and helps reduce hunger.
 
Dinner:
During Ramadan, dinner is the best chance to get most of your important daily nutrients, so make sure to have a balanced meal that covers all of the major food groups. Plan to eat dinner after the evening prayer or Maghrib to allow sufficient time to digest your food from Iftar.

A healthy dinner can include:

• Soup and salad
• Grilled chicken, fish or lean meat
• Grain such as brown rice, whole wheat bread or whole wheat pasta
• Low-fat yogurt
• Fruit – fruit is a much healthier substitute for the high-fat, syrup-sweetened treats that are common during Ramadan. You can also have fruit as a snack before bed.

Make sure to pace your consumption throughout dinner. It takes 20 minutes for the stomach to tell the brain that it is full, which means you have to allow adequate time for your stomach to send those signals. Try slowing down your eating by taking smaller bites, chewing well and savoring the taste of each bite to avoid overeating.

Most importantly, remember that resisting the temptation to overindulge not only helps achieve your weight loss goals, but also focuses attention on empathizing with the poor and needy, the centerpiece of Ramadan.

- Sabrina Bitar, MS

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