We often find ourselves asking, “What is the fastest way to lose weight?” Or “what are some steps that we can take on our weight loss journey?” Though we want to see rapid results, it can be an up-hill journey. In order to make the process easier we need to know what we can do to help speed up the weight loss process.
Here are 13 Evidence-Based Weight Loss Quick Tips:
#1 Drink Water! -Especially Before Meals-
Drinking water can boost your metabolism
#2 Eat Eggs For Break Fast!
Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours, and lose more weight and more body fat.
#3 Take a Glucomannan Supplement!
This is a type of fiber that absorbs water and “sits” in your gut for a while, making you feel fuller and helping you eat fewer calories.
#4 Keep Healthy Food Around in Case You Get Hungry!
Keeping healthy food close by can help prevent you from eating something unhealthy if you become excessively hungry.
#5 Eat Spicy Foods!
Spicy foods like Cayenne Peppers contain Capsaicin, a compound that can boost your metabolism and reduce your appetite slightly.
#6 Use Smaller Plates!
Using smaller plates has been shown to help people automatically eat fewer calories in some studies.
#7 Brush Your Teeth After Dinner!
Then you won’t be as tempted to have a late-night snack.
#8 Get Good Sleep!
Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults.
#9 Don’t Drink Calories! -Including Sugary Soda and Fruit Juices-
Sugar is bad, but sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet.
#10 Drink Coffee! (Preferably Black)
Studies show that caffeine in coffee can boost metabolism & increase fat burning by up to 29%
#11 Drink Green Tea!
Green Tea contains small amounts of caffeine, but it is also loaded with powerful antioxidants called catechins, which enhance fat burning.
#12 Eat More Protein!
Simply adding protein to your diet (without restricting anything) is one of the easiest, most effective and most delicious ways to lose weight.
#13 Supplement with Whey Protein!
If you struggle to get enough protein in your diet, taking a supplement can help.
Why do we not know how to lose weight? The answer is simple. No one has given us the information or we were misinformed. Starting with the development of commercial diet programs. If we were to invest in a program, we will be able to lose weight. These programs will work. Most programs work because of the pre-calculated calorie restriction. Even though it can work, it is not sustainable. Majority of the time we will gain the weight right back after being on the program. When we take a closer look at these programs; they are not cost-effective, they don’t taste great, and it doesn’t fit our natural lifestyle. The underlying factor as to why these programs work is calorie restriction. We all have what is known as Basal Metabolic Rate (BMR). BMR is the number of calories that is required per day to stay alive and for our bodies to function. An average person’s BMR is 1,600 calories. Our bodies will burn the budgeted calories in order to ensure that our bodies will function normally. Any calories over that will be stored for when it is needed. If we consume less calories, our bodies will look for other energy resources such as fat; thus, we will begin to lose weight. The general rule of thumb is to intake 1,200 calories to lose weight; which is lower than the average BMR of 1,600 calories. If we burn more calories than what we consume then we will lose weight as the body searches for the stored energy, such as fat, within our bodies.
Dr. Fazil of the Weight Loss Center of Yuma has his own terms that he uses around the clinic. Below we have Dr. Fazil explain these terms and how they came about.
- What is the yummy diet?
Since this weight loss program originated from Yuma, we say eat Yummy, that means you can eat whatever you want to eat – just watch total daily calories. Hence Yummy diet as there is no restriction on the type of food you eat.
- What are ninja calories?
Ninja calories are what sneak into your mouth without intention to eat it in the first place and ultimately causes you weight gain. These are hidden calories that you don’t count for when planning meals. For example, ninja calories are when you want to restrict your calories, but then you hear an advertisement about buy one burger get the second one free and you eat twice as much. The second burger contains ninja calories.
- What is low rider pants syndrome?
This term was coined by the patients of the Weight Loss Center of Yuma. They were losing weight so fast that their pants keep falling off and they refuse to buy new clothes. People in their neighborhood started saying they were wearing low rider pants! Now the Weight Loss Center of Yuma tells its patients at the start of the program that they will have to buy new clothes or they will develop “low rider pants syndrome”.
Tips on How to Lose Weight
An interview with Dr. Irfan Fazil at Medical Weight Loss Center of Yuma
This month, Health Tips Magazine had the opportunity to interview Dr. Fazil about the Medical Weight Loss Center of Yuma. The Weight Loss Center of Yuma has helped patients to lose over 30,000 pounds in the last year alone.
Health Tips Magazine (HTM): Dr. Fazil, how did you come up with the Medical Weight Loss Center of Yuma’s successful weight loss program?
Dr. Fazil: First, not all weight gain is due to overeating. One has to be careful and rule out other hidden medical conditions that can cause weight gain like low thyroid function, overproduction of cortisol, and other factors. Many medications can cause weight gain that needs to be addressed along with weight loss.
HTM: What kind of adjustments need to be made as a patient loses weight?
Dr. Fazil: In particular, when patients start to lose weight, we have to continuously adjust their medications. For example, if they are diabetic we have to lower medications they might be taking for diabetes. We also monitor their electrolytes to adjust electrolyte imbalances.
HTM: So, Dr. Fazil, what is the secret sauce to losing weight?
Dr. Fazil: There is no secret sauce! We find out basal metabolic rate of the patients and then prescribe the daily average calories to be consumed less than what they are burning. We train patients how to find calories in each food. We use proprietary software throughout the course of weight loss. We obtain graphs and we show them to patients. Obviously, the doctor has to know their medical conditions as well and treat them also to get the optimal results.
HTM: What is your success rate for weight loss with patients?
Dr. Fazil: I think it is more than 90 percent. We have hundreds of patients treated at our center and a majority of them have lost weight and graduated from our program.
HTM: What does graduating from the weight loss program mean?
Dr. Fazil: It means once a patient’s body mass index drops below 30, they no longer need to be on a medical weight loss program. Most patients continue to lose weight on their own successfully without needing to be supervised by a doctor constantly.
Michele’s Weight Loss Transformation
For many years, Michele knew she was having problems with her weight. Her active job required her to be fit, but her weight was making her work increasingly more difficult to manage. Furthermore, she was starting to notice additional medical problems due to her weight. That’s when she decided to seek the help of The Weight Loss Center of Yuma.
“I was skeptical at first,” Michele said, “But after finding out how the weight loss program works, it made perfect sense!”
Many weight loss programs are conventional programs that try to sell a diet program or an exercise regimen that is difficult for the average person to maintain. These programs rarely give people the success they are looking for because they are so difficult to follow.
The program at Bio Clinic’s Weight Loss Center of Yuma is different. This program focuses on a goal of total calories consumed per day.
“They use state of the art software to achieve that goal. So, this program is modern software driven. I was amazed at the power of software doing its magic,” said Michele.
In the first three months alone Michele:
- lost 50 lbs. in weight
- dropped from 38% to 29% body fat content
- dropped her waistline from 43 inches to 31 inches
Michele still continues to lose weight and is happy with her progress. She says she can use this program anywhere, where ever she goes. The program is very flexible and there are no restrictions on what kind of food you can eat. It really is all about calories!
Michele attributes her weight loss to herself and all the team members who work at the Weight Loss Center of Yuma, a division of Bio Clinic. This program is pioneered and managed by Irfan Fazil, M.D.
Vitamins are substances that your body needs to grow and develop normally. You can usually get all the vitamins you need from your diet, but your body can also make vitamin D and K. At times, vitamins may need to be given as supplements when deficiencies are causing problems within the body.
Vitamins are nutrients essential for health and will help you lose and maintain your weight. While Vitamins alone can’t help you lose those unwanted pounds, not getting enough of certain ones may make the weight loss a little harder.
There are 13 vitamins your body needs, but these are the vitamins that may play a role in weight loss:
Most Americans don’t meet the recommended intake of Vitamin A, according to the Office of Dietary Supplements. This fat-soluble vitamin plays an important role in regulating thyroid hormones. Therefore, not getting enough Vitamin A could result in lower thyroid hormones.
Adding Vitamin A rich foods like carrots, red peppers, spinach, mangos, cantaloupe, apricots, eggs, and salmon to your daily diet can keep your metabolism up. Each person should get approximately 700 to 900 micrograms of Vitamin A daily.
B Vitamins — Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6, Vitamin B7 (biotin), Vitamin B12, and Folic Acid
B Vitamins make up a group of eight water-soluble vitamins that play an important role in metabolizing food into energy. B vitamins help control appetite and keep your energy level up.
A common misconception with B vitamins is since they are necessary components of your metabolism, you may think getting more of the B Vitamins in your diet will speed up your metabolism and help you lose weight. However, that’s not the case, because they’re water-soluble. Your body is unable to store B vitamins, and any excess you take beyond what you need is eliminated in your urine.
Foods like grains, veggies, meats, and beans will help you maintain appropriate levels of B vitamins.
Vitamin C is another water-soluble vitamin. This vitamin is essential to losing weight and you may have a harder time losing fat if you are Vitamin C deficient. Increasing your intake of Vitamin C may help you burn as much as 30 percent more fat during moderate-intensity exercises, such as a brisk walk.
Oranges, broccoli, spinach, tomatoes, peppers, and strawberries are all good sources of Vitamin C. Adults need approximately 75 to 90 milligrams of Vitamin C a day.
Low levels of Vitamin D are more common in obese people. Vitamin D may play a role in regulating fat mass, which could contribute to weight gain and obesity,
To improve your Vitamin D levels, be sure to add a variety of Vitamin D rich foods to your diet. These include salmon, eggs, tuna, and Vitamin D fortified milk.
Testosterone Hormone Replacement
Testosterone is the hormone that helps to maintain muscle mass, increase the number of calories you burn and may keep you motivated to stay physically active — all of which are associated with a lower risk of weight gain and obesity.
Testosterone replacement may promote weight loss in obese older men who have low levels of the male sex hormone. Testosterone levels can naturally be raised by losing belly fat, strength training, and getting enough sleep.
About Dr. Irfan Fazil, M.D.
Dr. Irfan Fazil, M.D. is the medical director of Weight Loss Center of Yuma. Dr. Fazil has been in private practice for more than 10 years and has a great interest in the treatment of obesity.
Dr. Fazil graduated from Long Island College Hospital in Brooklyn, NY. He did his Internal Medicine Board and passed the American Board of Internal Medicine with the highest score possible, nationwide. He also did his fellowship in Nephrology from Long Island College Hospital in Brooklyn, NYC. He is also board certified in Nephrology.
BREAKING NEWS: This year alone, the combined weight loss of fat from our patients on our weight loss program in Yuma has reached more than TWENTY FIVE THOUSAND POUNDS (25,000). For achieving this jaw dropping goal, our program have been featured in various local news channels, including KYMA news.
Medical Weight loss center of Yuma Expo 2017
From the Desk of Irfan Fazil, M.D.
March, 16th, 2018
Exercise Machines That Help Burn Fat and Build Muscle
If you’re a fan of the exercise machines at your gym, you might put more thought into how to time your visit so there’s one free than to what you do when you’re on it, or how it’s benefitting your body. The truth is, getting the most out of a machine takes strategy, and if you’re looking to maximize your time at the gym, some machines are better than others.
If a low-resistance stationary bike session or leisurely elliptical hour feels easy, that’s probably because you’re not expending as much energy as you could be. There are plenty of benefits to going slow and steady — it’s great for cardiovascular health, and can help build your endurance and speed — but it’s not going to give you a hardcore calorie burn.
Quick note here: If weight loss is your goal, burning calories through cardio work alone isn’t going to do it. You also need to build lean muscle through strength training, and most importantly focus on eating a healthy diet, getting enough sleep and managing your stress.
With all this in mind, here are the ultra-efficient, expert-approved exercise machines you should focus on if your goal is to hit the gym, hit it hard and hit the road.
Rowing machines have become gym-floor mainstays, and are excellent tools for raising your heart rate and strengthening your legs, arms, and core—all while sitting down! Not that it’s a walk in the park. “Because the entire body is working at once, energy expenditure is very high,”
“They challenge the user to be powerful and efficient. They work using wind or water resistance, so the more effort you put in, the harder it becomes
The key to the cardio and strength benefits, though, is making sure you’re using the machine the way it’s designed to be used. Yes, you can hop on one and use it incorrectly and still get an OK workout, but learning the proper timing and technique will provide an even greater workout.
Start seated near the front of the machine with your legs bent and holding the handles in your hands and with a slight lean forward.
Push back powerfully with your legs then follow with your arms by bringing the bar to your ribs and lean back slightly. Pause here for a moment.
Straighten your arms back out, then bend your knees to bring your body back to the starting position (repeat: legs, arms, arms, legs).
It’s all about control and power — if you’re speeding through, you probably aren’t using proper form. A great rower looks like they’re are going ‘slow.’ Every stroke is powerful, so they don’t need to rush. This will help prevent you from getting exhausted too quickly.
Using these machines (often known as StepMills or StairMasters) is like climbing a set of stairs that just never ends. It’s not pleasant, but it’s effective. I like the stair climber because the user is standing the entire time, is time efficient, and it forces the user to keep moving the entire time. It’s cardio on cardio on cardio.
But you’re also strengthening your lower body, too. After a few flights, you’re going to feel the burn in your quads, butt and hamstrings. Climbing stairs puts all your body weight on a single leg at a time in a lunge patter. The large muscle groups of the legs are being worked, so energy expenditure is very high.
In addition to expending a ton of energy while you’re on the machine, having strong leg muscles is particularly great for increasing your basal metabolic rate (BMR) — because these lower-body muscles are so big, they’re some of the most metabolically active muscles in your body (muscle mass requires more energy to maintain, so you burn more calories at rest). And when you’re climbing with proper posture your core is working to keep you upright and balanced, too.
To get started, doing minute-on, minute-off intervals for 10 to 20 minutes, alternating between a faster and a slower speed. (Make sure your entire foot hits the stair with each step.)
The cardinal rule of stair climbing, no holding onto the arm rails for support. You can lightly rest your fingertips for balance, but for max benefits, don’t put weight into them.
Like the stair climber, “I like the treadmill because it forces the user to keep moving throughout the workout. Two efficient ways to use it for heart-pumping cardio are high-intensity intervals and walking with the incline set high.
Treadmills are one of the simplest ways to incorporate high-intensity interval training (HIIT), which is an effective and efficient way to train. Because you’re “revving” your heart rate multiple times during a HIIT session, your body uses more energy to return to a resting state after the workout is over, burning more calories in the process. This is known as excess post-exercise oxygen consumption (EPOC), or the “afterburn effect.
There’s no need to drive your heart rate through the roof during every workout session, though. It’s efficient for burning fat, but it puts a lot of stress on your body, so you don’t want to do it every day. Treadmills have an answer for that. Walking at a significant incline is an excellent way to burn fat without putting as much pressure on your joints. The afterburn effect isn’t as great, but because you’re keeping your heart rate in a moderate zone, you’ll still burn more calories from fat than from carbohydrates.
Walk at a moderate speed and increase the incline every couple of minutes until you get to about 8. Stay at 8 for 5 to 10 minutes and work yourself back down. You may also do an entire workout at 5 to 7 grade, increasing and decreasing the speed (slow walk to speed walk) every other minute.
One of the most challenging cardio machines out there is the fan bike (also referred to as the Assault Air or Airdyne bike). It looks similar to a stationary bike, but it has a large fan as a front wheel, and two handlebars that are higher than the seat. Unlike a stationary bike though, this equipment requires you to move your arms as well as your legs to peddle, and since you’re expending more energy to get it done, you’re burning more calories. Like rowing machines, the bikes use wind resistance to create work. “Wind resistance is exponential, so the harder you pedal, the more challenging the workout.
Because this machine is so intense, I recommend starting with 10 seconds of all-out work followed by 50 seconds of rest, and repeat that for a total of 10 minutes. As you get more advanced, you can decrease your ratio of work to rest.
Ultimately, the machine you choose is up to personal preference. No matter what your goal is, the most effective and efficient machines are the ones you can be consistent with. So, if you consider the treadmill the dreadmill, no sweat—try the rowing machine. And if you enjoy the elliptical, that’s cool, too. It’s all about making sure the intensity is there and putting in the work.
An elliptical trainer is a stationary exercise machine that simulates walking or running but may exert less pressure on the leg joints. It offers a minimal-impact, weight-bearing cardiovascular workout that can vary from light to high intensity based on the speed and resistance set by the user. Elliptical trainers use a lot of muscles in the legs, but on some models you can add upper-body motion as well, creating a full-body workout. To use an elliptical, you stand on top of the pedals and grab the handles. Move your legs in a gliding back-and-forth motion. Most elliptical machines have an option to use handles that are in a stable position or handles that move in an opposite arm-and-leg pattern, like cross-country skiing. Not holding onto the bars will work your core muscles (abdominals, hips and back) and allows you to exercise your balance. Because the elliptical is low-impact, and the resistance and speed are adjustable, not many modifications are necessary for people with arthritis.
Our weight loss team mates will review your food log and then will help you plan your daily meals so you stay in your required calorie budget but still have a healthy and tasty diet to keep you on the plan for long term without you being burnt out.
Contact us today at
Tel: (844) 9-GOTHIN
11468 N Frontage Rd, Ste A Yuma, AZ 85367