Weight Loss Tips

Seven Ways to Squeeze Exercise Into a Busy Life

Between long work hours, commute time, family and social life, you may feel like your life bares a strong resemblance to a circus juggling act.  Throughout each chaotic day, a little voice in the back of your head whispers words laden with guilt.


It repeats over and over that you should be making time to workout, but you can’t imagine possibly squeezing one more thing into your already overbooked schedule.  Fear not, many people with similar circumstances have come up with a way to make exercise a part of their daily routine, and with the following ideas you can too!


1.Make exercise a family affair:   Exercise doesn’t have to detract from your family time.  Take the kids to the playground and use a nearby bench to do tricep dips and incline push-ups, then use the monkey bars to do pull-ups.  Once the kids are Exercise senior coupleworn out, take them for a ride in a jogging stroller to work in your cardio.

2. Make fitness social:  Socializing doesn’t have to revolve around food and drinks. Instead invite a few friends or a date to go hiking, play a team sport, or take a fitness class with you. Getting healthier together is a great way to strengthen social bonds.

3. Multitask:   While walking on the treadmill or riding the exercise bike, catch up on social media, reading, or conference calls. At work, suggest taking a walk to discuss business with colleagues.  You’ll likely stir up more creativity if your body is in motion and you will have burned a few calories without sacrificing productivity.

4. Get competitive:  Start a fitness competition at the office. A little healthy competition and a common goal will promote team building and motivation, while creating an atmosphere of greater accountability.

5. Turn your commute into a workout:  You have to get to work one way or another so why not change how you get there.  Walk or bike all or part of your way to work. This will energize the start of your day and help clear your head and release energy after the workday is done.

6. Make an appointment with yourself:  Presumably, your calendar is loaded with business, social, and family related appointments. Make it a priority to schedule time for the most important person in your life, YOU!  If your workout is on your calendar, like all of your other appointments, you’re more likely to make it happen.

7. Do little things throughout the day: Exercise doesn’t have to be done all at once to be beneficial, so get up from your desk and walk for ten minutes, take the stairs, or park a couple of blocks away from your destination and walk the remaining distance.  Integrating a few of these intermittent bursts of exercise throughout your day will be just as beneficial.


Fitting exercise into your daily routine doesn’t have to be arduous. By making a few small changes, you can see big results!  The caring experts at Arizona Medifast Weight Control Centers can work with you  to design a fitness routine that fits into your lifestyle.  Call today (602) 996-9669 to schedule your free consultation.

Why Fat Free is Not the Way to Eat When Losing Weight

Far too many people today are concerned with fat. Fat is a fad. Every few years there’s a new nutritional fad that comes on the market. Sometimes it’s the no carb diet. Sometimes it’s the no fat diet. Sometimes it’s anything in between it’s no white food or no salty food or no dressing or only salad. Whatever form the new bad arrives in, it is simply the same game.

canstockphoto6988825Today the current fad is gluten-free. But pay attention to the labels of what food products you are buying. You may not realize it but everything on the market today offer some form of fat-free alternative. This came about when the First Lady, Michelle Obama, created a program to improve the food that is served to children and get them to exercise. The negative press that this was causing for many of the food production companies caused them to Fake interest and support in this movement. They did this by agreeing to remove a certain number of calories from the marketplace. That is what the press covered. But the problem is that they did not remove calories. Instead, they simply created fat-free versions of everything that they still produce and put on the shelves today. If you look in your store you will see that there is a regular Coke and a fat-free or Coke zero. You will see that there is a regular packet of Oreo cookies and there is a reduced fat version of Oreo cookies.

Losing WeightIf you look closely you will see that all they really did was reduce on average every item on the shelf by 10 calories. but what is really tricky is that they took out the fat or reduce the fat which makes the food taste very bad. To compensate for knowing that their food would taste bad when they removed the fat these companies added massive amounts of sugar and salt. Add a massive amount of sugar they also worked with current legislation to remove the daily value percentage of sugar from all nutritional labels. If you look carefully on any food nutritional label you will see that across from calories, fats, salt, and any other ingredients to list the percentage of your daily value which that item makes up. You will see that something has 120 g of salt which constitutes 12% of your daily value, for example. But what you will not see anymore is what percentage of the daily value sugar takes. By not being able to see that the double, triple, and sometimes quadrupled amounts of sugar in the products amount to access percentages of your daily value far beyond what you should consume in any single day, you are tricked into believing that fat-free items will help you lose weight. But what you don’t realize is that just because something is fat does not mean it’s healthy and will help you to lose fat.

Busting 3 Weight Loss Myths

The Internet is choc-a-bloc with fad diets and miracle formulae to lose weight. Unfortunately, most of them do not work in the long term. Here is the truth about three common weight loss myths.

Myth #1 – Single Food Diets are good

From time to time, there is hype about diets that advise you to eat only one type of food. The body needs all the nutrients in different proportions. Consuming only one and depriving it of all others would end up being unhealthy.

A healthy diet would include foods that help you achieve a balance of all five essential nutrients — carbohydrates, fats, proteins, vitamins and minerals.

Myth #2 – Best weight loss is fast

Any diets or weight loss programs that assure you of extreme weight loss very quickly are actually taking you away from your goal of weight loss. Losing weight quickly will make you lose water weight or muscle instead of fat. A weight loss plan that helps you lose 1-2 pounds per week is realistic and healthy, for example, Medifast weight loss program in Gilbert AZ.

Myth #3 – Do not eat Dessert, Ever

Sugary and fast foods are unhealthy but it doesn’t mean you have to completely let go of fun. What is more important is controlling your portion sizes and the frequency of eating unhealthy foods.

If you are looking for successful weight loss clinics in Phoenix, AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Medifast weight loss programs in Chandler, AZ, clients can expect to lose 2 to 5 pounds for the first two weeks and 1 to 2 pounds per week thereafter. Measurements such as your waistline measure and how well your clothes are fitting you will also be the indicators of your success.

What to Expect From a Great Weight Loss Program

Trying to lose weight on your own can leave you exhausted and overwhelmed with very little to show for results. The Internet may be full of information on how to lose weight but it may not be relevant or applicable to you.

But when you start working under a scientific weight loss plan, such as Medifast, you will notice the difference and taste success sooner.

Here are the most important things, you can expect from a great medical weight loss plan, to decide if it is right for you.

Customized Plans

If you’ve tried ant diet or fitness programs, you would know that there is no one size fits all program. A good weight loss plan is customized to your specific needs, weight loss goals and expectations. It is designed based on your individual health and lifestyle.

Efficient Program

Getting quick weight loss results will keep you motivated.

The results of a great weight loss program, such as Medifast in Gilbert, AZ, are likely to be quick. You are under the supervision of weight loss professionals and nutritionists, who will recommend meal plans that, are rich in nutrients and keep you satisfied, yet help you lose weight.

Before you choose your medical weight loss program, ask for a free consultation to learn more about your options. It will give you a solid starting point to gain control of your health.

If you are looking for a reliable weight loss clinic Gilbert AZ, call Medifast at 602-996-9669. Your counselor can tell you more about the science behind the success and safety of Medifast products when you go for a FREE consultation.

Don’t Lose the Battle of the Holiday Bulge, Prepare to Defend & Preserve your Waistline

Opening your kitchen cabinet, you quickly slam it shut trying to pretend you don’t hear the bags of leftover Halloween candy calling out to you. You manage to walk away unscathed, but open your mail only to receive two holiday party invitations.


Then it hits you, that familiar anxiety that creeps up this time each year. The holiday season is here and so too is the ever-present temptation to binge on the rich, plentiful foods of the season. However, this holiday season doesn’t have to threaten waistline. Make these simple changes below to take a preemptive strike on the battle of the bulge and reign victorious in the quest to maintain your waistline!


  1. Don’t slip into deprivation mode. It’s easy to believe that skipping breakfast justifies your later indulgence in holiday cookies and other goodies. Think again! Depriving yourself of nutritionally necessary meals only lowers your defenses against temptations that creep up later in the day. The best way to equip yourself for this battle is to fuel your body with healthy snacks and three square meals. That will keep you feeling strong so that you can combat any urge to give into the munchies.


  1. Think moderation. Not everything has to be black and white. If you want to taste the cake your colleague brought into work, you don’t have to apologetically explain why you’re unable to do so. Instead, ask for a small sliver. Take a bite or two and savor the flavor. Then walk away and don’t even contemplate a second piece.


  1. Make healthy food a new holiday tradition. Just because people associate the holidays with rich, sweet foods doesn’t mean you should. Be a trendsetter and start a new tradition of incorporating healthy options into the office potluck or party menu. Bring a beautiful platter of fresh fruits and vegetables to munch on. Filling most your plate with healthy choices like these will leave much less room for the traditionally fattening holiday fare.


  1. Recruit an accountability partner. When trying to resist the tempting holiday treats, there’s safety in numbers. Find someone who is equally eager and motivated to avoid the holiday bulge. Commit to talking to this person each day to share your successes and challenges and support one another during your times of temptation. Knowing that someone else is counting on you can make you feel less alone and more motivated to stick with the plan.


  1. Up your activity. Sign up for a holiday exercise program or create your own. Send out invitations to your colleagues or friends organizing a walking club or team sporting event. At holiday parties volunteer to help with set up and clean up so that you’re moving around and less tempted to sit and eat mindlessly.


You can make 2016 the year that you win the battle of the holiday bulge! The caring professionals at Arizona Medifast Weight Control Centers can provide additional support and expertise to help you successfully navigate the holidays.

Call today at (602) 996-9669 to defend and protect your waistline this holiday season!

Reasons why Spring is an Ideal Time to Lose Weight

Who doesn’t love spring? The weather is perfect, flowers are blooming, birds are singing and people are just more energized! Well now there’s one more big reason to be excited about the arrival of this beloved season. Spring can be the easiest time of year to stop daydreaming about your weight loss goals and start taking action! Here’s why:Weight Loss Scottsdale


  1. Warmer weather means more revealing clothing and what better motivation to get you going than knowing you won’t be able to hide any excess winter weight under jackets and sweaters.


  1. Fat burning vegetables are in season! The more green the leaf of a vegetable, the more power it has to reduce your insulin levels, which helps your body to burn fat. Spring is prime season for fat-burning vegetables such as artichokes, spinach, watercress and arugula.


  1. Hot weather may reduce your appetite. During the cold, winter months it is an innate biological response to eat more so that our bodies can produce more heat when they metabolize food. The warmer weather eliminates this need and therefore has been known to decrease the urge to overindulge.


  1. More hours of sunshine help replenish your body’s vitamin D. According to a study by the Fred Hutchinson Cancer Research Center, increasing your vitamin D in conjunction with diet and exercise can promote more weight loss than diet and exercise in isolation.


  1. Bad weather mood swings won’t influence emotionally fueled eating. Let’s face it, being stuck inside can make us feel blue and that can lead to depression, boredom and overeating. Inversely, the beautiful spring weather fuels our energy and motivates us to get out of the house and the kitchen!


  1. The holidays are behind us. The long stretch of holidays between fall and winter can sabotage our efforts to lose weight. Spring is the perfect time to remain focused on your weight loss goals without those waistline-ruining holiday foods.

So there you have it! Spring has arrived and there is no better time to start shedding those unwanted pounds. With so many seasonal advantages in your favor, why not take advantage and make losing weight easier on yourself?


Pick up the phone and call one of the caring and knowledgeable professionals at Medifast Weight Control Centers today. We can support your weight loss goals, helping to make spring the season for a healthier, happier and more energized you!

Easy Ways to Incorporate Activity into Your Daily Life

Along with changing your diet, increasing your activity is one of the best things you can do to achieve and maintain your weight loss goals.  When envisioning increased activity, many people see themselves spending hours sweating it out at the gym.  While this is certainly not discouraged, there are many other creative ways to elevate your activity levels as you go about your daily routine.

One of the best things you can do to ensure long term weight control is to adopt healthy habits so that you are consistently burning calories throughout each day.  Let’s face it, most of us lead busy lives and it’s easy to say, “I just don’t have time to work out”, but this excuse disappears if you just build more physical activity into your existing daily routine.

There are so many opportunities to be active right in your own home! 

  • Rather than laying down to watch TV, try doing some stretching, sit-ups, pushups, planks or riding a stationary bike to keep your body moving. Not only will this help you burn calories, but it will keep you from the temptation of snacking while watching your favorite shows.
  • While you’re on the phone, stand up instead of sitting or lying down.
  • Rather than hiring someone to do your housekeeping or gardening, do it yourself.

Weight Loss Phoenix

If you work behind a desk all day, it may seem to be a foregone conclusion that you’ll be doomed to five very sedentary days every week, but this doesn’t have to be the case.  Here are some ideas on how you can stay active at the office:

  • Park further away so that you’re forced to take a walk at the beginning and end of each day.
  • Set an alarm on your phone so that every hour you are reminded to get up and stretch, refill your water or use the restroom.
  • Rather than emailing or calling your colleagues, when it’s appropriate, walk into their office to discuss ideas and business matters. This increases activity as well as face-to-face communication, which may help to strengthen your in-office relationships.
  • During your lunch hour, bring comfortable shoes and take a short walk after you’ve eaten.

Building some of these suggestions into your daily routine is a simple way to help you lose weight more quickly and adopt ongoing healthy lifestyle habits that promote weight maintenance. The ideas mentioned here are only some of the possibilities. Talk to your Medifast counselor to get more ideas on the activities that best suit your personal daily routine. We can help you to evaluate and set daily activity goals to achieve long term weight loss success in Arizona!  

Medifast offers several weight loss clinics in the metro Phoenix area, including Scottsdale, Glendale, Gilbert and Chandler. Complimentary consultations are being offered, which includes a Body Composition Analysis. Call us at (602) 996-9669 today!

Top 5 Things To Know About Metabolism

If you are trying to lose weight or you want to maintain your current weight, your mind is probably filled with things like calories, carbs, fats, or when you will next be able to fit in a workout into your busy schedule… or even how great a chocolate bar would taste right now.

One thing that is important to consider when you are trying to lose weight or stay healthy is your metabolism. Not many adults understand what the metabolism is all about. Here are the top 5 things to know about metabolism.

canstockphoto11823391(1)1. Your metabolism is the way that your body processes the things that you consume, and how your body converts the things you eat and drink into energy. This is a two part process that never ends. It involves anabolism and catabolism. Anabolism is when energy is actually created and stored. Catabolism is when your energy is released.

This two part system is controlled by the endocrine system, the system in your body which is in charge of many processes including the growth of cells, the growth of tissue, and the repair of reproductive function, and the regulation of mood. While you cannot directly influence how your personal metabolism works, you can control what you eat and how much you eat, as well as how much physical exercise you get. These three items will give you a great deal of power over the metabolism.

2. It is important to note that each person’s metabolism works in a slightly different way and therefore each person has to figure out their metabolic rates. This is better referred to as your Basal Metabolic Rate, or BMR and it refers to having a fast or slow metabolism. Once you learn whether your metabolism is fast or slow, you can tailor the calories and foods you consume as well as the exercise you do to best suit your body.

3. Your Basal Metabolic Rate is an important component to how your metabolism works because losing weight requires you to often count how many calories you burn (remember that you burn calories even when you sleep and breathe; the brain takes 500 calories per day just to function). The Basal Metabolic Rate takes into consideration your age, gender, height, weight, and other factors.

4. There are online calculators you can use to calculate your Basal Metabolic Rate, or you can speak with your doctor about how to calculate it sMedifast Arizonao that you can keep better track of your energy expenditure throughout the day (otherwise known as how many calories your body burns and how many you need to consume to reach your ideal healthy weight).

5. The idea of a “fast” metabolism is really a myth; the metabolism rate is a combination of your muscle mass, gender, genetics, age, and more. If you skip meals or severely reduce how many calories you intake, your body will compensate by reducing the rate of your metabolism so that it can save as many calories as possible to convert into energy at a later time to handle all daily functions. If you consume too many calories without increasing your physical activities, your body will store the unused energy in the form of fat.

Medifast Weight Control Centers offers four Arizona locations, with thousands of success stories having achieved their weight loss goals. Each weight loss clinic in Scottsdale, Gilbert, Glendale and Chandler offers Certified Weight Loss Counselors. Call (602) 996-9669 to schedule your complimentary consultation!

How Hydration Helps you Lose Weight

Hydration is one of the key elements to staying healthy and losing weight. Far too many people who are searching methods for quick and easy weight loss don’t truly appreciate that the body is almost entirely made up of water. Without water, not only can your brain not function, but your body cannot digest the food that you have. This means that you are unable to process what you ingest, burn off the fat when you exercise, and lose any of the weight that you were trying to lose.canstockphoto2520968

One thing that people should understand is that weight fluctuates on a daily basis. Many people are concerned with losing just two to five extra pounds. But each day you can consume two or five extra pounds in water alone.  You cannot deprive yourself of water and hope to lose weight. Remember that this water doesn’t just sit there. It is processed almost immediately and it is put to good use throughout your body. If you stay hydrated your brain will function on a higher cognitive level. All of the inner workings of your body will be ready for top notch performance levels. By staying hydrated, during exercise your body will work at its highest possible level and burn off the fat that you want to shed.

Prior to the development of bottled water and the subsequent sale of water around the world, there was no recommended number of glasses per day. Instead what you should do is make sure that you consume as much water as you put out. Pay attention to how heavily you are sweating, how much sun exposure you are getting, how hard you exercise, and how much you go to the bathroom. All of these things take water.

Any water your body puts out through activities like exercise, breathing, urinating, you need to replenish in order to make sure that your body functions to its highest capacity. This can make the difference between consistent weight loss versus hitting a plateau.

Medifast Weight Control Centers offers four locations in Arizona, with customized options for weight loss programs. Over 20,000 doctors have recommended the Medifast brand since 1980. Call the top weight loss clinics in Arizona today for your free consultation in Chandler, Gilbert, Glendale or Scottsdale!


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