According to the US Department for Health and Human Services (HHS), only 5% of Americans get the recommended 30 minutes of exercise per day. 30 minutes of exercise can be anything from brisk walking to swimming to strength training. Exercise is not only important if you are trying to lose weight or maintain weight loss, it helps prevent certain diseases like diabetes, heart disease and stroke. Aerobic exercise, like running, jogging or high-intensity interval training (HIIT) have been shown to increase memory, thinking skills and decrease one’s risk of dementia or Alzheimer’s Disease. Research has shown that this type of exercise can increase the size of the hippocampus, which is the area of the brain linked to memory and learning. This research concluded that walking briskly for at least 1 hour a week can increase memory function. Household activities, like active mopping, vacuuming, leaf raking or gardening also count as aerobic exercise and can help increase your memory function. If you want to try something more intense, try this 24-minute HIIT workout you can do right in your living room! Dr. Pacholec can help you set your exercise goals and track them using our new mobile app, Pacholec MD, which is available to all of our current and new patients from both our Lutz, FL and St. Petersburg, FL locations. In addition to weight loss, exercise also helps to lift your mood, benefits sleep, and lowers blood pressure, so stop making excuses, and get active today!
Weight Loss Tip: Drink More Water!
(1) Water is a natural appetite suppressant.
Drinking water before a meal will help you not to eat as much because it makes the stomach feel more full. If you drink water when you feel hungry, it will also curb your appetite so you can avoid unnecessary snacking.
(2) Water helps burn calories
Water makes up nearly 60% of human body weight. Therefore, water is a necessary component for the body to digest and metabolize food. According to recent research, energy expenditure is highest approximately 90 minutes after consuming water, and study participants burned more calories than those who did not consume water prior to their workouts. Even the body’s resting energy expenditure is higher after drinking water, which means you can burn calories even when you are taking a rest! More calories are burned if the water is consumed cold, since the body needs to expend additional energy to heat the water up before it can be absorbed. Think of it like double reward points on your credit card. Winning!
(3) Water helps you feel less bloated
Water keeps the body hydrated, which allows the kidneys and digestive system to properly filter and dispose of waste. Water helps to keep waste moving by softening or loosening hardened stool and can also help the body to recover for diarrhea, indigestion or other stomach problems. When waste is not moving through the body, it can cause constipation, bloating, swelling and fatigue. Retaining waste not only adds pounds to the scale, but inches to the waistline as well.
(4) Water is Calorie Free!
The Standard American Diet (SAD diet for short) is dominated by sugar, and many people will meet the daily recommendation for sugar intake just by consuming sugary beverages (soda, sweet tea, alcohol, juice, sweetened coffee, sports drinks). The World Health Organization recommends that adults consume less than 25g of sugar in a day. 1 can of sweet tea (16 oz) contains a whopping 24g of sugar and 90 calories! These types of calories are what we refer to as “empty” calories because they do not provide viable nutrients to the body. In a 2015 study, women who drank 250 ml of water after lunch each day involved in a 24-week Weight Loss program, lost 13.6% more weight than women in the same program who drank the same volume of diet beverages after lunch. 1 sweetened beverage per day also increases your risk of developing diabetes over the next ten years by 18%!
(5) Water Burns Fat
Water is an essential component of lipolysis, which is the process responsible for metabolizing fat. The first step in this process is hydrolysis, in which water molecules interact with fat molecules to burn fat off from food, drinks and stored fat, such as carbohydrates.
Dr. Pacholec can help you track your water intake and set weight loss goals at either of our Lutz, FL or St. Petersburg, FL weight loss clinics. You can also download and use our new mobile application, Pacholec MD, to monitor your weight loss goals, including your water intake and water retention. Contact either of our Lutz, FL or St. Petersburg, FL locations for more information or to schedule an appointment with Dr. Pacholec today!
IIt's HERE! Our new app, Pacholec MD is available in both Android and Apple app stores for FREE download to be used by our current and new patients from both our Lutz, FL and St. Petersburg, FL locations. This app has been proven to drastically improve weight loss outcomes, by as much as 84% in clinical trials! At Pacholec Center for Weight Loss, we are invested in your success and Dr. Pacholec hopes to help you not only lose weight, but improve your whole lifestyle. This app can help you track every factor in your life, including weight, calories, steps taken, supplement intake, water intake, exercise and also provides nutrition information on thousands of branded and generic food items. It is a great addition to our patients who follow the Keto Diet, Paleo Diet, Adkin's Diet or a low-carb diet, since it provides total carbs, total protein and total fat information that has been verified by licensed nutritionists. Using nutritionists to verify the label information on thousands of common food items enables users of Pacholec MD to receive the most accurate data concerning their calorie intake and ensure they are sticking to their goals.
User-Friendly and packed with features
Pacholec MD is user-friendly and easy to use for even those who do not consider themselves "tech-savy". There is a practitioner dashboard, where Dr. Pacholec can monitor your progress between visits and will be alerted if you gain or lose a certain amount of weight. The messaging feature allows Dr. Pacholec to chat with you regarding your progress and offer suggestions on meal planning or calorie intake. Since most patients only see Dr. Pacholec on a monthly or bi-monthly program at both our Lutz, FL and St. Petersburg, FL locations, this app will help us all stay connected in between visits and facilitate with healthy, quick weight loss! To learn more, contact either of our Lutz, Fl or St. Petersburg, FL offices. Call either our Lutz, FL or St Petersburg, FL location to purchase your products or click the link below to order directly from our website.
Selvera Wristband Tracker
This wristband tracker is very similar to the FitBit Flex and is recommended to use with the Pacholec MD app. It measures steps taken, calories burned, distance traveled, active time and sleep. Purchase now and pick-up in either our Lutz, FL or St. Petersburg, FL location. Pick-up ONLY.
Purchase a bio-impedance scale that measures weight, body fat, BMI, water retention, lean muscle mass and much more! This scale is bluetooth-enabled and integrates with our app, Pacholec MD. Purchase now, and pick-up the scale at either our Lutz, FL or St. Petersburg, FL location. Shipping available for a limited time!
Barbara Pacholec, MD
Dr Pacholec is Board Certified in Bariatric Medicine and Anti-Aging and Regenerative Medicine. She has run a successful practice specializing in medical weight loss, hormone replacement therapy and anti-aging/regenerative and functional medicine for the past 20 years in Lutz, FL in Tampa Bay. In January 2018, she opened a satellite practice in St Petersburg, FL which also specializes in medical weight loss, hormone replacement therapy, and anti-aging/regenerative and functional medicine.