Posts Tagged ‘weight loss’

4 Tips to Help You Succeed at Your New Year’s Resolutions

new year's resolution listThe first day of the new year inspires many to start a new, healthier lifestyle. For some, the holidays have been a time of over-indulgence. Surveys suggest that the average American reports that they gain about 5 pounds during the holiday season. For others, the previous year has inspired concern with overall health. Studies consistently show that a good diet and regular exercise not only reduce the risk of heart disease but reduce cancer risks, as well.

Whatever your reason for making healthy changes this year, we have some suggestions to help you make and meet your new goals.

1. Know Your Numbers

Taking the time to find out your blood pressure, blood glucose level, cholesterol, and body mass index numbers can be a scary task, but deciding to know your numbers can be incredibly empowering. Having this information can help you and your healthcare provider make specific decisions about your diet and exercise plans as you resolve to make changes.

2. Make New Habits

It’s much easier to make a new habit than it is to break an old one. For example, instead of giving up your favorite desserts altogether, decide to choose healthier options more often. Still allowing yourself to indulge now and then makes it much easier for you to maintain these new habits instead of ditching them when things get difficult.

3. Take Baby Steps

While setting new habits into motion is key, it’s important to be sure that you’re allowing yourself room to adjust. For example, a sedentary person will likely fail in the long run if their goal is to run a 5K by the end of the month. Starting with 15 minute jogs three times a week is a much more attainable goal. Once the 15-minute jogs become routine, gradually increasing the length, difficulty, and frequency of the workout will help you reach a larger goal.

4. Find a Support System

Don’t feel like you have to do this alone! Talk to somebody about your plans for change. Join a workout group. Encourage your partner and friends to find out their numbers and share in your goals. Finding someone to share your goals with makes the journey more doable AND enjoyable!

 

Emory Healthcare

At Emory Healthcare, we’re here to help you find the care you need when you need it. With more than 2,800 doctors and 300 locations, including 11 hospitals, as well as primary care offices, urgent cares and MinuteClinics, we’re delivering specialized care across the region. Find a doctor near you to help you get and stay healthy.

Emory HealthConnection is where registered nurses can help you find a location or specialist that’s right for you. Call 404-778-7777 from 7:30 a.m. to 6 p.m. EST (M-F).

Know Where to Go

Knowing where to go when you’re ill makes a big difference. But it can get confusing. Know where to go to get the right care at the right time. Your primary care doctor knows your medical history best, but the Emory Healthcare Network also includes Peachtree Immediate Care Urgent Care and CVS MinuteClinics, hundreds of primary care locations and 6 ERs throughout metro Atlanta. Get the care you need wherever you need it. See our map to find the locations closest to you.

Talk to Our Nurses

Let us help you find a convenient location, plan your first visit, get the right physician or interpret insurance coverage. Call 404-778-7777 from 7:30 a.m. to 6 p.m. EST (M-F) for assistance.

 

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Tips for Bouncing Back from the Baby Bump After Childbirth

Kate MiddletonThe Duchess of Cambridge, a.k.a. Kate Middleton, may have set yet another new fashion craze: wearing the post-baby bump with pride.

Judging from global chatter, Kate’s departure from St. Mary’s Hospital looking like a woman who, well, just gave birth was delightfully refreshing to many, and served as a healthy reminder just how beautiful “natural” can be.

Though a number of celebrity post-partum appearances had us believing that women could go from ravaged to ravishing in 10 easy days, the reality is the body just doesn’t bounce back that fast.

Dr. Gregory Fountain, OB/GYN at Emory Johns Creek Obstetrics and Gynecology says immediately after childbirth, the uterus is still the size it was when it held a 20-week old fetus, and it can take about 6 weeks for the uterus to return to normal size.

Additionally, most women tend to gain between 25 to 35 pounds during pregnancy, Fountain explains. Though a lot comes out at birth, the actual weight loss depends on the baby’s size, the weight of the placenta and the amount of fluid. The amount lost generally equals 10 to 12 pounds, he says.

So that leaves a new mom with a few extra pounds to shed and a bunch of Google results on how to lose those pounds fast. As tempting as those baby bump-busting methods may seem, doctors usually tell women to hold off on vigorous exercise for about 6 weeks after delivery if they have had uncomplicated vaginal or cesarean births. The window may be longer if there were complications. Fountain advocates walking as a new mom’s primary form of exercise.

He also points out breast-feeding burns about 500 calories a day. This great mother-baby activity also releases a hormone called oxytocin into the bloodstream, which causes smooth muscle in both the breasts and the uterine to contract. Lactation experts say the uterine contractions caused during breast feeding can help tone the uterus.

Ultimately, Fountain says, women should set a more realistic goal of three to six months before the return to their pre-pregnancy weight, but that the time frame depends on a woman’s motivation and schedule.

The reality is that most new moms are exhausted and time -trapped in the first six to eight weeks after delivery and most weren’t marathon runners prior to pregnancy. Kay Halbert, Occupational Therapist, Rehab Therapy Services Supervisor at Emory Johns Creek Hospital, recommends women “develop habits that will serve them well from early ‘post-partum-hood’ through empty nesting.”

She even has a no-crunch-required tummy tightening exercise. “The key to a flat tummy is consistently engaging the deep abdominal muscles,” Halbert says. “You can do this throughout your day. In the beginning it will take concentration and mindfulness, but eventually it will be a sub-cortical mindless habit.”

“Sit or stand up straight, shoulders pulled back and down, tighten your belly and pull in your stomach. Imagine your belly button being drawn to your spine,” she advises. Her tip for making this a habit is to tie a string around your waist with your belly tight and keep the string there all day. When you relax or let go of your abdominal muscles the string tightens, reminding you to pull your abs tight again.”

Whatever activity women choose, Halbert advises that women listen to their doctor as to when it’s safe to begin exercising.

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10 Small Steps You Can Take for Your Health, Today!

Healthy Tips Weight Loss Tips

Improving the health and wellness and of our community is our number one priority. Recently, Joe, one of our most successful weight loss patients, reminded us during an online chat that no matter how small the steps or how large the goal, small changes can add up to have a big impact on our health. To help you take the first step(s) toward improved health, we’ve outlined our top ten steps for improving your health today!

1) Take the Stairs
If you’re looking for ways to take baby steps towards better health, taking the stairs is (literally) one of the best places to start. Making small lifestyle changes that incorporate more physical activity into your daily life can add up to have a big impact. Climbing just two flights of stairs a day can lead to 6 pounds of weight loss per year!

2) Don’t Skip Meals, Especially Breakfast
When you skip meals, especially breakfast, you lose an opportunity to kick start your metabolism and may often end up consuming more calories on the days you skip meals. As our registered dietitian, Meagan Moyer puts it, “Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.” Skipping meals will slow your metabolism and trick your body into storing fat in anticipation of an upcoming period of starvation. Consuming small snacks between meals–instead of simply eating three large meals per day–can increase your metabolism and curb your hunger.

Here are a few snack ideas & tips to try >>

3) Stay Hydrated
Making up more than 60% of our total body weight, water is clearly a critical component to our health and well being. Just a few of the benefits of staying hydrated include:

  • improved weight loss efforts
  • healthier, glowing skin
  • increased mental & physical energy
  • illness prevention

Check out these additional hydration benefits & tips >>

4) Breathe…Deeply!
Many of us forget that oxygen is the most important chemical in our body. 70% of our bodies ‘waste products’ are removed through breathing. Proper breathing can make the heart stronger, improve weight loss efforts, boost energy levels and stamina, and increase circulation.

Learn more about the benefits of breathing >>

5) Skip Dessert…Unless It’s Fruit…or Dark Chocolate
Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Many baked confections and desserts contain trans fats that should be avoided. If you’re sweet tooth won’t leave you alone, grab a bowl of fruit or a piece of dark chocolate. The phenols in dark chocolate may help lower blood pressure, while its flavanols help keep LDL cholesterol from becoming oxidized and clogging up coronary artery walls.

Learn more about the health benefits of dark chocolate >>

6) Nap
As a culture, Americans are becoming more and more sleep deprived. There are countless negative side effects of sleep deprivation, but an easy remedy for most of them– napping! Alertness and physical performance can be improved by napping, and so too can our psychological well being. Furthermore, sleep deprivation can also cause your hormones to fluctuate, which can result in unnecessary weight gain. Remember, no matter how busy you are, sleep is not a luxury, it is a priority.

7) Wash Your Hands More Often
Washing your hands regularly, and in the right way, can drastically help limit the spread of illness and harmful bacteria. Here are a few tips to make your hand washing most effective:

  • Rub hands together with warm water and soap for at least 15 seconds
  • Always wash your hands after using the bathroom, changing diapers, cleaning up after your pets, or handling money.
  • Always wash your hands before eating.
  • Don’t cough or sneeze into your hands.
  • Refrain from putting your fingers in your eyes, nose, or mouth.
  • Avoid touching people and surfaces with unclean hands.

Check out these additional hand washing tips >>

8) Reduce Your Sodium Intake
Salt consumed at the recommended serving size of 2300 mg a day is fine for seventy percent of the population who are not considered sodium sensitive. The problem is that on average Americans consume two to three times the recommended serving size…every day. According to the Centers for Disease Control (CDC), about ninety percent of Americans eat more than the recommended amount of salt. In fact, if you dined out for even just one meal today, it’s possible you’ve already reached or exceeded your sodium allotment for the day.

Learn more on why it’s a good idea to be mindful of your salt intake >>

9) Act Now to Strengthen Your Bones & Joints!
Joint pain can be debilitating. Fortunately, there are steps you can take to strengthen your bones and joints now and protect them in the future. For example, maintain a healthy weight. Carrying extra weight can cause significant joint pain and damage over time. Help prevent osteoporosis by getting plenty of calcium via dairy products, leafy green vegetables, or in supplement form. Eat more fish to up your intake of omega-3 fatty acids, which have been shown to reduce joint pain and stiffness in people suffering from arthritis. If you’re not a fish fan, you can take fish oil supplements instead. Also make sure to get plenty of vitamin C, which helps speed the recovery of damaged muscles and ease joint pain. Citrus fruits, guavas, red bell peppers, and Brussels sprouts are all great sources of vitamin C.

Learn more about joint health >>

10) Moderate Your Alcohol Intake
Alcohol not only adds hundreds of calories to your diet – a regular beer can add up to more than 150 calories while a glass of wine can cost you 100 calories – but it also temporarily halts your body’s ability to burn fat. So, while the beer you had with pizza and wings might not be a major caloric offender, your body insists on breaking down the calories from the alcohol first, leaving the calories from what you ate to get stored as fat.

Learn more about how wine affects your waistline >>

Do you have additional tips that have helped you improve your health? Share them with us in the comments below!

We’re Moving to a New Home – The Emory Bariatric Center

Emory Healthcare ExpansionWe are excited to inform you that The Emory Bariatric Center is moving to a new home at Emory University Hospital Midtown. As a result, Arvin Singh, MD, and registered dietitian, Meagan Moyer, will be seeing all bariatric patients in the new clinic location. The Emory Bariatric Center’s new office is located on the 7th floor of Emory University Hospital Midtown’s Medical Office Tower. Emory University Hospital Midtown is conveniently located near I-75/85 and I-20 in Midtown Atlanta.