Free Weight Loss
Consultation





Close

Weight Loss - MRC

Weight Loss Blog

Walk your Hounds, Lose those Pounds

 
There's a long-held theory that people and their pets tend to look alike. Unfortunately, that's not where the similarities end. Turns out that the health conditions of pets and their humans tend to be similar, too. Obesity statistics back that claim, showing that 70 percent of Americans and 53 percent of dogs are overweight. Other research shows that having a supportive weight loss partner can significantly boost your chances of success - so why not recruit man's best friend to come along ...

Understanding a Weight Loss Plateau

 
You've been eating right, hydrating, exercising and watching the inches disappear and the number the scale drop. No doubt you're on a natural high and feeling great about your fitness and weight loss success. But then, despite your continued efforts, the progress comes to a halt, and so does your confidence.   Rather than get discouraged, it's important that you understand the reasons for and even the benefits of a weight loss plateau. The truth is, it's normal for weight ...

Train your Brain to Crave that Kale

 
Let's face it. When you've got a craving, it's probably for something along the lines of your grandma's triple-layer chocolate cake or that decadent, heavy-cream pasta Alfredo at your favorite little Italian joint. Oh if only carrots and cabbage and kale tasted half as dreamy, you'd have the body of a super model in no time!   Ok, so maybe the super model body is a bit out of reasonable reach. But craving carrots or cabbage or kale or any ...

Tips for Healthy Tailgating

 
Football season is upon us. It's time to don your favorite team colors and get ready for some tailgating. Of course, that can be tough when you're trying to lose weight. No worries - Metabolic Research Center offers five surefire tips for winning your weight loss game while enjoying the game.   Play it up potluck style: Don't count on friends to bring healthy options to the usual tailgating fare. Plan ahead and cook up a few low-calorie, low-fat favorites ...

Three Weight Loss Plateau Busters

 
When you've been on a confidence-boosting roll, hitting a weight loss plateau can be frustrating. It happens because the first fat to get the boot is your body's stored reserves of glycogen, a carbohydrate found in your muscles and liver that hold on to water. When your body burns through its glycogen reserves, it turns to burning muscle, which takes more effort and slows your metabolism.   Once you've hit this plateau, it's not time to get discouraged - it's ...

Three Tips for Shutting Down Your Weight Loss Frenemies

 
When you're trying to lose weight, you need all the help you can get. So, when your family, friends or significant other just don't have your back, it can be tough. Perhaps your mom insists on sending you care packages packed with high-fat goodies. Your meat-and-potatoes spouse is stuck in his or her dietary ways, making it difficult to cook for two. Or your buddies continually cajole you into "just one more" when out on the town for an evening. &...

Three Fat Facts to Fast-Forward Your Weight Loss & Good Health Efforts

 
When trying to lose weight, the top strategy for many is to skip fat at all costs. Here are three reasons that won't work.  Not all fat types are bad: Trans fats and saturated fats should be off the list all the time - even when you're not when trying to lose weight because they not only contributed to abdominal obesity, but raise your cholesterol and increase your risk for heart disease, too. Monounsaturated fats and polyunsaturated fats, however, ...

Spice Things Up and Lose Extra Pounds

 
A top misconception that keeps millions from losing weight is that healthy foods lack taste. Not so. In fact, many spices and herbs that pack a flavor punch also pack a healthy punch. Here are 15 of our favorites:   Turmeric: This Indian staple has been shown to reduce the inflammation that contributes to obesity. Cinnamon: A sprinkle of cinnamon on your whole wheat toast, oatmeal, quinoa or fruit can help keep not only your hunger but your blood sugar and ...

Seven Steps for a Weight Loss-Inducing Good Night's Sleep

 
Everyone knows that losing weight involves getting out of bed and moving. But it also means getting back into bed. Study after study proves there's a definitive link between getting a good night's sleep and maintaining a healthy weight. One study by the University of Chicago suggests that sleep deprivation may lead to a crave-inducing change in how our bodies regulate appetite. Plus, when we're tired, we're less likely to get enough exercise.   To help you reach your weight ...

Pump up your Weight Loss Efforts with Pomegranate Seeds

 
Adding lots of fruits and vegetable to your diet will no doubt help boost your weight loss efforts. But a few prove particularly effective. One of them is the pomegranate. Tart, juicy and filled with antioxidants, pomegranate arils (the fleshy part that surrounds the actual seeds) and seeds pack a real nutrition punch.   Here's how pomegranate can rock your weight loss plan: It reduces belly fat: Pomegranate blocks triglycerides, the type of fat that gets into your blood and ...

Why Is Breakfast So Important?

 
When trying to lose weight, skipping meals may seem an obvious tactic. The first meal to go typically is breakfast. After all, business lunches and dinner with the family are non-negotiable, or so the thinking goes. Truth is, by skipping breakfast, you may be sinking your chances of weight loss success.   The word "breakfast" literally means "break the fast." After a night's sleep, breakfast serves to reset your body's daily metabolism and appetite. Skip it and you'll likely be ...

Five Tips for Avoiding the Freshman 15

 
There's no other milestone in life quite like starting college. It's exciting. It's challenging. It's fattening - at least according to a study by the Utah State University and thousands of students' stories. Researchers found that one in four college freshmen - male or female - gains five percent or more of their body weight in the first semester of school. That averages 10 to 15 pounds, thus the moniker, "the freshman 15."   To help gain and maintain a svelte figure while ...

Five Tactics to Avoid Holiday Weight Gain

 
If you're following a healthy diet and fitness routine designed to lose weight, you might be trembling a bit at the fact that the holiday season is right around the corner. From Halloween candy to Thanksgiving turkey dressing to Christmas pies, temptation lurks everywhere during that three-month period. Metabolic Research Center offers 5 tactics to thwart those temptations and avoid holiday weight gain. Fill up on a healthy meal and a before hitting a party, so you'll mingle rather than munch. ...

Common Weight Loss Mistakes Women Make

 
While weight loss isn't complicated, it's not always easy, either - particularly for women. A few misconceptions can put a serious wrench in your efforts. Metabolic Research Center wants to make sure you don't fall victim to these common mistakes…   Overdoing it with the protein: A protein-rich diet is important, but take it too far and excess protein only ends up getting stored as fat. Aim for about 46 grams of protein a day. Skipping breakfast: If your plan ...

Burn that Fat - Literally

 
  Red hot chili peppers are more than a band. They're the hottest thing in weight loss - literally. You see, a variety of hot peppers, including cayenne, pimiento and serrano peppers contain dihydrocapsiate and capsaicin, natural compounds that give them their kick. Turns out, they also kick the body into its own heat-generating mechanism called thermogenesis, which packs variety of health and weight loss benefits.   Studies show that dihydrocapsiate and capsaicin may help boost your body's production of ...

10 Top Filling (and Healthy) Foods

 
There's a widespread misconception that healthy foods just won't fill you up. Sure, you're willing to gnaw on a few celery sticks. But you just KNOW you'll be craving a big 'ole bag of high-calorie, high-fat potato chips in no time.   Not so, say nutritionists with Metabolic Research Center. Many healthy foods are highly satisfying, too. The key is choosing those that are low in calories and high in fiber. Here are 10 of our filling favorites…   For ...

What to Look for in a Weight Loss Partner

 
While there are studies aplenty to back the claim, it really is a no-brainer that weight loss efforts are more successful with a friend. Those with trusted accountability partners find sticking to their nutrition and fitness plans and losing weight easier, more enjoyable and more sustainable. But only if you choose the right partner.   A top factor in making the right choice is to connect with someone who has similar weight loss goals to yours. Since you’ve ...

10 Tips for Maximizing your Secondary Exercise

 
Successful weight loss plans include at least 20 minutes of exercise each day. But that primary effort can get a huge boost from what's called secondary exercise - the exercise you get simply by carrying on your day-to-day routine. Metabolic Research Center offers these tips for maximizing your fitness plan.   Take the stairs instead of the elevator. Park farther from the door to get more walking in. If you take the bus or subway, get off a stop early and ...

5 Ways to Make Weight Loss Easier!

 
Let's be honest. Losing weight isn't always easy. In fact, sometimes it can be downright HARD! UNTIL NOW!  I'm about to share with you five things that you can do to make your journey that much easier and dare I say, enjoyable! 1. Determine your "x-factor." Your x-factor, your inspiration, your motivator, that driving force that put you on this journey, what is it? The key to this is that it has to be something that really moves you to ...

5 Reasons to Keep a Food Journal

 
I know, I know…keeping a food journal can feel tedious and tiresome at times. In fact, it can feel like downright work. But, what if I told you that clients who keep a food journal lose more weight? Would it be worth it then? Of course! Here are five great reasons why keeping a food journal will help you lose more weight: One of the most important commitments for a food journal is, “If you bite it, ...

5 Reasons to Drink Your H20!

 
Water, Water, Water! It is one of the most important pieces to weight loss. Drinking an adequate amount of water daily can make a difference between losing 1-2 pounds per week vs. losing 3-4 pounds per week. That’s how important it is! So fill up a glass and keep reading! Here are 5 great reasons to drink your H20: Water fills you up! Oftentimes, our brain confuses hunger with thirst telling us that we need a snack when all ...

How Peter Pan (no, not the Peanut Butter!) Can Help Reduce Your Stress

 
"So come with me, where dreams are born and time is never planned. Just think of happy things and your heart will fly on wings, forever, in Never Never Land." Okay, so yes...this is a children’s fairy tale and has no basis in reality. And, no...you cannot really fly no matter how hard you try. BUT, Peter Pan is on to something in regard to the value of finding your “happy place,” and harnessing ...

The Secret to Loving YOURSELF

 
“You’re so stupid!" "You’re never going to achieve that, you should just give up!” “I can’t believe you did that, you ruined everything!" Would you let your best friend, spouse or children speak to you like this? Of course not! Then, why on earth do we talk to ourselves like this?!? We are all guilty of shaming ourselves in the privacy of our own minds (or maybe even out loud for ...

The power of NO MORE!

 
Ahh… Thanksgiving, many people’s favorite holiday.  I have heard the chatter, and mostly I hear “I can’t wait to eat or I am eating as much as I want."   I watch them space out as if imagining the turkey coma already.   Hmm, what if people changed what they told themselves and imagined about Thanksgiving.  Half the battle is in our head anyway, so let’s make a winning ...

Halloween - My Scary Truth

 
I love costumes and love to watch my 5 year old morph into character, right now he is Optimus  Prime (who he claims is the most powerful of “all”). He is constantly evaluating which character is the most powerful, who could win against the other, and who has the best skills. This I love. What I don’t  love is the crappy candy, the Stitch like crazy he gets after eating all that sugar, and the ...

Pumpkin Pie Yumminess

 
Pumpkin obsession is in full gear and it seems these days we've added pumpkin to everything imaginable. Along with our pumpkin lattes and pumpkin treats comes the dreaded pumpkin bum, yup the more pumpkin treats I try the more I begin to resemble a pumpkin. What's a girl to do? Here are some great ideas for enjoying the flavor of pumpkin while maintaining your new not-so-pumpkin figure: Pumpkin Pie Spice (PPS) is an MRCer’s dream, it makes everything ...

Is your body's check engine light on?

 
My low gas light was on in may car today, yes it happens frequently, and I began to think about how easy it is to care for our car and how much better we often treat our car than our own human body. At first that sounds absurb but think about it, when your car's 'Check Engine Light' goes off you take her immediately to the mechanic for service, when the low gas light appear you stop at the gas ...

Shut the door to negative thoughts

 
When you close the door of your mind to negative thoughts, the door of opportunity opens to you refreshed  as several times a week and sometimes every day, these words seem to fit perfectly into something I am thinking about, doing, planning to do or struggling to solve.  This week I read the above "thought of the day" just as I once again, started up my exercise routine after a several week hiatus. This sparked some neurons firing ...

What you say MATTERS!

 
I recently read an article summary titled “I Don’t” Beats “I Can’t” for self control. The study “examined the effect of different wording when using self-talk to resist temptation. When participants framed a refusal as “I don't” (for instance, “I don't eat sugar”) instead of “I can't,” they were more successful at resisting the desire to eat unhealthy foods or skip the gym.”  ...

Change your thinking, change your eating

 
In gathering quotes, I came across one that really resonated with me... "the world we have created is a product of our thinking.  It cannot be changed without changing our thinking" -Albert Einstein.   As I reflected on the changes and evolutions I have made and am still working on, I realized that my successful eating habits have been a result of changing the way I think about food.  My failures in the past were a direct result ...

Mom was right...eat your veggies

 
I know, I know...your Mom always made you eat a green vegetable...turns out Mom was on to something. Eating fruit and vegetables, along with lean meats and whole grains, is a safe way to lose and maintain a healthy weight. Studies also show that diets rich in fruits and vegetables may reduce the risk of some cancer and other chronic diseases. Eating vegetables and fruits is important because they provide vitamins and minerals, and most are low in ...

Weight Loss Is Fun!

 
There are so many negative stigmas attached to the process of dieting, being healthy and losing weight.  Sure, making a real change in your lifestyle and eating habits requires some adjustments, but it certainly doesn’t have to be miserable!  In fact, the only way to truly realize lasting and long-term success with regard to weight loss is to find a plan and a new way of life that works for you, one that is enjoyable, fun ...

Surround Yourself With Supportive Individuals

 
While my area of expertise is weight loss and wellness, today’s topic applies to ANY situation- when you are working towards achieving a goal; you need positive supportive folks in your corner. The joy suckers, energy vampires, Debbie Downer’s and negative nellies, nay sayers need not apply!   In fact, avoid them as much as possible!    People never achieve goals solely on their own, there is always someone along that way who offers ...

Is That The Alarm?

 
Is that the alarm??  No, it can't be time to get up already...I'll just hit the snooze button, one more time..., one more time..., okay just one last time... Sound familiar?  Most likely you have heard at some point or been told how important sleep is but how often do we actually make sleep a priority?  With busy lives, demanding jobs, and a feeling of never having ...

Get Moving!

 
Any exercise is good exercise.  Have you ever said that you didn’t have time to exercise?  Spending just five minutes a day contracting and working your muscles is five more minutes than what you were doing!  Once you make an effort to exercise, not only will you start seeing a difference but you will feel a difference.  You will have more energy and you will be in control of your life.  You can ...

Expectations Bending Reality?

 
I recently read an article How the Power of Expectations Can Allow You to ‘Bend Reality’  Journalist Chris Berdik explains the many ways that what is expected shapes what happens By Gareth Cook. The articles details excerpts and answers to questions about Chris Berdik’s book Mind vs Mind.  In his book, Chris cites several examples of studies demonstrating how expectations have changed an outcome including the most commonly known placebo effect, athletic performance, the ...

5 Ways To Be A Happier, Healthier Person

 
How would you like to have a happier outlook on life?  Some people think that you have to be born rich, or beautiful, or live a stress-free life to have a happy life.  However, there are things you can do to change your attitude, mood, or outlook that can create a happier life, because let’s face it, only a small percentage of people are born with the “happy life” qualities!    Practice ...

An Apple a Day Keeps More Than Just The Doctor Away

 
Did you know that very few Americans get in the recommended amount of fruit for a healthy lifestyle each day?  In fact, that number is so low that more than 2/3 of Americans are overweight or obese!  This number is due to more than just missing the intake of daily fruit, but also in missing the daily amount of vegetables, vitamins and other healthy proteins.  If you only knew the benefits of fruits, you may want to change ...