• Summer is here

    Summer is here

    Have you let summer come again and you still have the extra pounds you had promised yourself to drop. Maybe you have some habits you really need to change. When you walk in your favorite coffee each morning do they start fixing your latte and breakfast before you even open your mouth?  Why don’t you surprise them and say, “ no thanks just having black coffee this morning”. Better yet go for green or herbal tea. After all that latte is a calorie trap. If you check with WeightoWellness you will be able to get a tasty protein bar to enjoy instead of eating a huge breakfast.

    Another thing you need to understand is that  not getting enough sleep may even be one reason you are not losing the weight you would like to lose. So try to get in the habit of going to bed and getting up at the same time each day. Hopefully this will help you break the habit of nocturnal snacking.

    Every diet plan will include drink more water. So why not just make water your drink of choice. Sodas, juices, and energy drinks are loaded with sugars. Water has no calories. You will find that after you have drank water for a few days your craving for sodas may just go away.

    If you are not exercising get on an exercise program you can stick with. Walking is the easiest form of exercise there is so start walking every where you can and as often as you can. If it is too far fo you to walk to work then pack a healthy lunch and go for a walk to a nice spot to eat. Speed is important but if you have to start leisurely and work up to speed walking. A bonus for women who walk is that deep abdominal fat is the first to go. After you have built up you strength get on a workout schedule also.

    For one meal a day have a smoothie. You can control the ingredients to ensure you get all the nutrients you need. Be Sure to include protein because it will help you feel full longer. If you feel full you will be less likely to snack.


    Many people have learned that they do much better with weight loss by seeking the help of the professional health staff at WeightoWellness. You will be able to get an exercise plan suited just for you. You will get the help you need with meal planning. You can even get the healthy snacks and meals you want from WeightoWellness. The staff will encourage and coach you every step of the way to a new you.

    Once you reach the goal you set for yourself  the staff will help you with a maintenance program to ensure you maintain your healthy weight. Call them today to get started on the road to becoming the “new person” you want to be. So what if you are not where you wanted to be by summer. You can get there by the middle of summer.

    Phone:  205-994-2393  Web:  www.weightowellnessllc.com

  • Dieting Tips

    Dieting Tips

    With summer here you can use these tips to make dieting easier. Well, you never find dieting easy or fun but let’s take a look at some tips that you may find helpful:


    Check Your Weight Often


    People who succeed at losing weight and keeping it off weigh themselves often.  A step on the scale at least once a week seems to build awareness best. However, try not to worry if your weight goes up and down. As water weight shifts your weight can change by several pounds over a few days time.

    What About Fats?


    Remember that your body needs some fat to function as it should. Fat helps you to feel full and may curb your desire for seconds or help you leave off dessert.

    Less than 10% of your calories should come from saturated fats. Replace butter and processed foods with more healthy polyunsaturated and monounsaturated fats, like olive oil, cold water fish, tofu, avocado, and small amounts of nuts. Although lowering saturated fat isn’t magical for weight loss, it is beneficial for overall health.


    Water is Important


    Drinking water, especially before mealtime, helps fill you up and makes you eat less. One study found that adults who drank two cups of water before each meal lost more weight than those who didn’t. Water also helps you stay hydrated. When your kidneys are moving water through your body, your water weight is lower.


    Don’t be a Meal Skipper


    Don’t be one of those who think skipping a meal will help you lose weight. What it really does is make you feel hungrier later. Then you become more apt to raid the fridge and stuff in the junk food. This will sabotage your day’s calorie total.

    Breakfast is the key don’t-skip meal. Regular breakfast eaters are leaner than those who start the day on an empty stomach.

    Missing a meal can also leave you less energized, making it less likely that you’ll exercise, an important thing if you’re trying to lose weight. Having small, nutritious meals and snacks between meals has been shown to help people lose more.


    Eat Slowly


    When trying to lose weight train yourself to eat slowly. There is a lag between when your mouth wants to enjoy a good taste and your brain tells your stomach you are full.

    Stop eating for a few minutes between bites and pace yourself. Give your brain time to report to your stomach that you are full.


    Be a Meal Planner


    Being spontaneous may be fun for some things but it can ruin a diet. Plan your meals and snacks. This will ensure they fit into your diet plan. You may just find it easier to pass up those vending machines or a fast food joint if you have a plan.


    Keep a Diary

    If you will write down everything you put in your mouth you will be less likely to sneak in an extra bite of something. A few extra bites will add up a lot faster than you think. Your diary will make you accountable to yourself. It may even help you think twice before you eat.


    For even more help join WeightoWellness. The health care professionals there will help you with these tips and many more. Give them a call today.


    Phone:  205-994-2393

    Web:     www.weightowellnessllc.com


  • Health Hints

    Health Hints

    You may be great at doing your daily exercise but that is really not enough. If you sit around for the rest of the day have you really accomplished anything. Get up and be active all day long. For example if you have a desk job it is important that you get up every hour and move around a little. This will help your circulation even if you only walk to the next office or restroom. And let’s don’t even think watching movies one after the other is healthy. Watch them if you chose but use the commercials to do push-ups or dance around.

    You will be surprised how much better you feel at the end of the day.


    It is a no brainer that we need to exercise, eat a healthy diet. It is also important to keep a check on our blood pressure, cholesterol, and sugar levels. Don’t put off doing these things for your heart. Start now. Check then as often as your doctor recommends.


    If you must drink do so in moderation. Some say a daily drink may have benefits for the heart. However, more than one drink a day can raise certain fats in the blood and increase blood pressure. So is it really worth it?


    You do not have to eat food that is bland and boring. For instance, a Mediterranean-style diet using olive oil, nuts, fruit, whole grains, fish, and lean protein can be very tasty. It helps keep your heart healthy, thanks to the “good” fats, fiber, and nutrients. Plus, you’ll actually want to stick to this diet because it tastes so good!


    You may not want to hear this but our “belly fat” is really bad for our hearts. Get out the tape measure and see how much work you have to do in this area. (red flag for women is more that 35 inches and for men 40 inches) Losing just a small amount of weight is good for your heart.


    For years now we have known that smoking is bad for the heart. But many people are surprised that second hand smoke can also hurt the heart and blood vessels. If you are a smoker and want stop for your own health think about what you are doing do those around you. Do you love then enough to give up the habit that is bad for all of you?


    If you are a non smoker but spend a lot of time around a smoker who will not stop insist they not smoke around you. (not in your car, home, office) Show some tough love. Encourage them to kick the habit but don’t nag.



    If you really want help with losing weight and becoming as healthy as you can why not give WeightoWellness a call today. You will be so pleased with the health care professionals there. You will have help with every step you need to take. Your coach will help you with a plan for dieting and exercise. They want you to be as healthy as possible and to feel as good as possible. Call the now.


    Phone: 205-994-2393  Web: www.weightowellnessllc.com


  • What is Causing Your Weight Gain

    What is Causing Your Weight Gain

    We all know if you are taking in more calories than you are use too that you may gain weight. Plus if you cut back on exercise you will most likely see the scales go higher. But what if you are doing everything the same and are gaining weight? That would be discouraging and you would need to look for reasons why.


    Are you aware that there are two issues with your sleep pattern that may cause you to gain weight. For example if you are up late you may find yourself snacking more. If you are deprived of sleep changes in hormone levels can cause your hunger level to increase and you may not feel as full after eating causing you to eat more.


    Stress can cause the body to go into survival mode. When this happens the hormone Cortisol is secreted. This hormone can increase the appetite. When we are under more stress than usual it is harder to turn down comfort foods.  


    Are you aware that a side effect of some antidepressants is weight gain. However, it is very important that you do not make any changes in your medication without discussing it first with your doctor. If you are taking an antidepressant and begin to feel better you may be tempted to stop taking it because you are gaining weight.



    You need to know that depression itself can cause changes in weight.

    Anti-inflammatory steroid medications have been know to cause weight gain in some people as they can cause fluid retention and increased appetite. If you are taking steroids you may see a temporary change in the way your body holds fat. If you’ve taken steroids for more than a week, don’t stop them abruptly. That can lead to serious problems. Check with your doctor first.


    Several other prescription drugs are linked to weight gain. The list includes antipsychotic drugs (used to treat disorders like schizophrenia and bipolar disorder), along with medications to treat migraines, seizures, high blood pressure, and diabetes. Work with your doctor to find a medication that treats your symptoms and lessens side effects. (WebMD)




    It is often thought that birth control pills cause you to gain weight. Well, guess what. Estrogen and progestin are not proven to cause lasting weight gain. Some women taking the combination pill may experience some weight gain related to fluid retention. Most of the time this is short-term. If you’re still concerned about possible weight gain, talk to your doctor.


    If you find yourself feeling tired, weak, cold and putting on the pounds it may be that your thyroid is not producing enough thyroid hormone. This will slow your metabolism and you may gain weight.


    If you are gaining weight and do not know why call WeightoWellness. The medical staff there can answer all questions you may have. The doctor on the staff can help you manage the medications you are on or need to be on. Check them out today. They will help you manage your weight and to become the healthiest possible you.


    Phone:  205-994-2393  Web:  www.weightowellness.com

  • Simple Changes

    Simple Changes

    You have really tried to lose weight but the last few pounds are hanging on. Many people have learned that a few simple changes can help them lose those last pounds and reach their goal.


    Sleep is important, but too much (over 9 hours a night) or too little (less than 5 hours a night) may be a reason you gain weight or can’t lose those last pounds. Both too much sleep and too little sleep can affect the way the body makes hormones that control appetite and hunger.


    Are you drinking enough water? Water has no calories and it satisfies your thirst without adding any weight. Most all diet experts will tell you to drink at least 8 glasses of water a day. Drinking water may help you leave off the sodas, juices, and other drinks that are packed with sugar. Any type of sugar laden drink can add unwanted pounds.


    It is important that you eat breakfast to get your metabolism going in the AM. But did you know spacing out your meals too much will slow your metabolism down. Once this happens the body will not burn as many calories from the next meal. Do not let yourself get too hungry or you may over eat. There again “extra calories”. Many people realize they do better by eating smaller portions at mealtime and having a healthy snack between meals.  


    Due to the fast paced life people now live many are eating out everyday. Some will skip breakfast then eat out lunch and dinner. This makes it hard to keep up with the actual calories taken in daily. Even the light dishes at a restaurant may have more calories than your brown bag lunch. We tend to think a salad is always safe but with all the “add ons” that are often available the calories can add up fast.


    For those who have a desk job or maybe the TV habit you can count on having a hard time losing those last few pounds you want to drop. Sitting and not getting up to move around may cause your body to lose the ability to know you have overeaten. Over eat often enough and here comes the pounds. Get in the habit of getting out of your chair and taking an exercise break several time a day at work. Also do this when watching TV.


    If you enjoy an alcoholic drink limit it to one a day. Whether it is wine, beer, or a mixed drink if you have 3 or more a day on a regular basis you can expect to have a hard time losing weight. In Fact you may gain weight.


    So you don’t like to cook and you don’t want to plan your meals and snacks. We have good news for you. The health care professionals at WeightoWellness can do all that for you. You can get healthy meals and snacks from them. They will help you plan your meals and snacks. Stick to the plan and you will not be tempted to grab something on the go. You can get help from them planning the exercise program you need be on. The staff will encourage you every step of the way. We encourage you to call them today. Many people have and are enjoying  a better life.

    Phone:  205’994’2393  Web:  www.weightowellnessllc.com


  • Does Breakfast Help

    Does Breakfast Help

    You bet breakfast helps. In fact eating breakfast is much more important that most people seem to realize. Eating a healthy breakfast can benefit you in so many ways.


    This is what we read on WEBMD (Reviewed by Kathleen M. Zelman, RD, LD, MPH)


    Passing on breakfast can lead to weight gain, and that sets the stage for high blood pressure, high cholesterol, and diabetes — all of which can lead to heart disease. For a heart-healthy breakfast, skip the fatty bacon and sausage. Instead, load up on fresh fruit and whole grains.


    It may be known as the most important meal of the day, but fewer people eat a regular breakfast than they did 40 years ago. One reason for thi

    • To curb cravings, get cracking. Eggs have protein, which takes your body longer to digest than the carbs in cereal and fruit. A high-protein breakfast can help you feel fuller for the rest of the day and may keep you from reaching for fatty snacks in the evening.


    • Try to eat about an hour before  you hit the gym. If you’re short on time, have a light meal that’s easy to digest, like a smoothie or yogurt. Fueling up first will give you energy to work out and keep you from feeling faint.
    • Breakfast may keep you from overeating the rest of the day. Aim for a mix of whole grains, low-fat dairy, lean protein, and fruits and veggies. The combo of carbs, fiber, protein, and fat helps you stay full. Try a veggie-and-cheese omelet with whole wheat toast.


    Breakfast boosts your brainpower. Your brain runs on glucose, a type of sugar, and you’re low on this fuel when you first wake up. A morning meal can boost your memory, attention, focus, and alertness and help your performance at work or school. Case in point: Kids who have breakfast get better grades than those who don’t.


    Research shows that breakfast doesn’t change your metabolism at all, but the energy it gives you allows you to burn more calories throughout your day.A healthy breakfast can keep your blood sugar steady, and over time, this can protect you from type 2 diabetes. One study shows that men who didn’t eat in the morning were 21% more likely to get the disease than those who did. Start your day with whole grains, such as oatmeal, cereal, or bread. They have fiber, which can also lower your diabetes risk.



    Breakfast gives you energy — not only does this make you more likely to exercise, but you also may tend to get up and move around in general. One study found that people who ate a morning meal burned 442 more calories through physical activity than those who skipped breakfast.


    A bowl of cereal can be a smart way to start your day — if you choose the right kind. High-fiber cereals can lower your risk of heart disease and diabetes. Look at the labels to make sure you’re getting a good amount of fiber — and stay away from ones that have sugar among the first few ingredients.


    For more information and help with losing weight and being healthy visit WeightoWellness:  phone:  205-994-2393  web:  www.weightowellnessllc.com.

  • Exercise, Sneak It In

    Exercise, Sneak It In

    You may think you don’t have time to exercise but knowing the benefits of regular exercise should encourage us all to exercise. Are you aware that regular exercise may ward off some health problems? For example, exercise has been noted to help prevent heart problems, high blood pressure, and sometimes even improve your mood. Some people report that when they exercise they notice an increase in their energy level and they enjoy better sleep.


    So let’s look at a few things we can do to be sure we get the exercise we need.


    When you first get out of bed stretch. This can be some gentle stretches just to get you moving. Get an easy yoga DVD and follow along. Next add a few crunches and if you are able do a few push-ups and sit-up. Remember you do not have to do a strenuous routine to count as exercise.


    If possible take a bike or walk to work. If you are not able to do this make sure you park as far away from your office as possible. Take the stairs and not the elevator. You will be surprised as to how the steps add up on a weekly basis.


    So you have a desk job. You can still sneak in some exercise. Keep hand weights and use them while reading email or talking on the phone. Exercise can be “just moving”. Every little bit helps.


    Do not get into the habit of eating your lunch at your desk. Eat something healthy while on the go to the gym, for a walk, or running errands.


    Get up and walk to the coworker’s desk for a conversation instead of sending instant message, emailing, or calling them from your workstation. When possible have “walking meetings”. Leave the conference room and walk and talk. You may find others enjoy this too. Sure sounds more fun than all the sit down meeting people have.


    If you find yourself waiting in line move around as much as you can without losing your place. Flex your abdominal muscles. If you have room do some squats. You may start a trend and find others have the nerve to join you.


    Now this may be a little hard for some of you after a busy day at work. But skip that happy hour and do something active. You will benefit by taking in less calories and by being active. Maybe your “happy hour” buddies will join you in a game such as soccer. Or maybe you should invite them to form a walking club with you. You can enjoy time together without happy hour. Plan to treat yourselves to happy hour once a month. Then get back to the exercise.


    If you have a dog get another member of the family to go with you and take the pooch on a power-walk. If you don’t have a dog go for a power walk after dinner with a family member or friend. Not only will you sneak in a little exercise you will enjoy conversation and nature.


    Save the money you are paying someone else to clean your house and burn off calories as you move vigorously around while vacuuming, dusting, sweeping, etc. then go outside and mow the yard with a push mower instead of the riding mower. Call the troops together and was the car. You may learn that you enjoy doing the yardwork and gardening yourself.


    Now we know you are not going to give up the TV but you can watch your favorite program from the treadmill or a stationary bike. You can even sneak in a workout while watching a movie.


    If you need help with an exercise plan give WeightoWellness a call. The health care professionals there will help you with a diet and exercise program that will be best suited to your needs.


    Phone:  205-994-2393  Web:  www.weightowellnessllc.com

  • Get Ready to Run

    Get Ready to Run

    Ask yourself if your really want to start running. Decide why. Do you want to lose weight, improve your health, or just prove to yourself you can? Whatever the reason make a plan. And always remember to measure your distance, weight, blood pressure, etc. Tracking your progress may help keep you motivated. Also, a good plan will help you reach your goal safely. You need to know where to start, when to rest, and when to increase your mileage. Do this on a day-by-day basis. Find a training schedule that works for you. If you want help making your plan the best place to go is WeightoWellness. The professional staff there will help you and be able to answer all your question.

    It is always helpful to find a partner but be sure to find one on your on level. Don’t chose that friend who is already running in the 5K programs. You are not ready for that and it would only tend to discourage you.

    To find out your fitness level take your pulse before and after you walk a mile. Then do this after you run 1.5 miles (if you are ready to run). After you have been on your running routine for 6 weeks repeat. Compare the numbers to see how far you have come. Just remember to work at a speed that is good for you. Trying to do to much too quickly does more harm than good. You did not get out of shape over night and you can not get into shape over night.

    You may need to work your way up to running by walking. Then begin to run gradually. A good goal is to get at least 150 minutes a week of “moderate aerobic activity,” like walking, or 75 minutes of “vigorous aerobic activity,” like running. Spread those minutes out over the course of a week.

    If you’re going for a fast walk, walk slowly for 5 to 10 minutes first. If you get dizzy, feel sick, or can’t catch your breath, stop — you’re probably overdoing it. Be flexible with your schedule as you get started. Take a couple of days off to get your strength back if you need to. Remember that haste makes waste. Do over do and have to start over. Always warm up before you run and cool down after your run. Stretch major muscles after your run, not before: Be good to yourself, breathe freely, and try to hold each one around 30 seconds. It’s natural to kick off your new hobby with enthusiasm, but don’t overdo it. In addition to starting slow, you also need to make sure you give your body a break. That can keep you from getting injured and burning out.

    For help with anything concerning your weight and exercise program remember the health care professionals at WeightoWellness can help you. Someone there will help you with setting your goals, choosing your exercise level, planning your meals, and staying on track. So grab your buddy and get started. Hundreds of people already have. You will be pleased with your results.

  • Diabetes…No Respecter of Persons

    Diabetes…No Respecter of Persons

    We discuss diabetes a lot because it is so important. As with any disease, diabetes is no respecter of persons. Even a popular actor can develop diabetes.

    Tom Hanks has admitted he was a “total idiot” for eating an unhealthy diet when he was younger, which he blames for his diabetes diagnosis. The Oscar-winning actor, 59, revealed in 2013 that he had been diagnosed with Type 2 diabetes.

    He told the Radio Times, Tuesday, May 17, 2016 : “I’m part of the lazy American generation that has blindly kept dancing through the party and now finds ourselves with a malady.

    “I was heavy. You’ve seen me in movies, you know what I looked like. I was a total idiot.

    “I thought I could avoid it by removing the buns from my cheeseburgers.

    “Well, it takes a little bit more than that.”

    However, Hanks is hopeful that he can beat the disease.

    “My doctor says if I can hit a target weight, I will not have Type 2 diabetes any more,” he said.

    The actor became a father at 21 and now says:  “I’m lucky. I was in charge of offspring at a very early age, so I didn’t have the luxury of being able to get stoned a lot and I never drank too much. The actor said he doesn’t regret that because he didn’t think it was more fun to be intoxicated or stoned.

    “I thought it was more fun just to be seeing what was going on. I did my share, but it didn’t become a habit,” he said.

    The good news is Tom Hanks has proved that diabetes doesn’t have to slow you down. He continued to make movies after his doctor told him he had Type 2 Diabetes. But there is no need for your to let you diabetes get to the level his did. These days we have so much information about the disease and ways to control it if you already have it.

    WeightoWellness is such a place. The name may lead you to think it is just a place to go for help in losing weight. Many people have found it is much more than that. Your weight is related to many health problems.  WeightoWellness is staffed with professional people who are interested in not only helping you reach and maintain a healthy weight but want you to be as healthy as possible.

    So many people want to eat healthy but do not have what it takes to get on a program and stick to the plan. If you will take the initiative to go by and talk to one of the health care professionals you will be pleased with what you find out.

    We will give you a hint:  You will find out that this is the place you will have help in picking a diet program designed just for you. In fact you and your “coach” will work together to make the plan.  You will receive the encouragement you may need to stick to the plan. Together you will chose the exercise program you need. You will be able to purchase snacks and meals. If you rather cook your own you can get recipes that are both good and good for you.

    Don’t you think it is time to check them out?

    Phone:  205-994-2393

  • Carbs, Carbs, Carbs

    Carbs, Carbs, Carbs

    While sitting with a group of friends the subject of weight loss often comes up. If most of the group is over 50 it comes up even more often. Could this be because for most of us over 50 it is much easier to gain weight than to lose weight.

    Yep, each year the jeans seem a little tighter. This is discouraging when you have said no to the donuts, ice cream, and even the chocolate chip cookies. You have tried to eat what you think is good for you yet the pounds add on rather than fall off.

    So what is going on here. Why could we drop 10 pounds so easily when we were younger but now it is a chore to lose even 1 pound. Well, it seems that after we pass 30 our metabolism slows down. So by the time we turn 50 our bodies are burning close to 200 less calories a day. Now this is a big deal.

    Guess what? Your metabolism slowing down is not the only change going on as we  age. After 30, we start losing calorie burning muscle tissue. After 50, you may lose calorie burning muscle tissue at an even faster rate. All this together does not help any of us keep a slim waistline.

    So what are we going to do? It is hard to stay motivated to exercise as a younger person so we can’t expect it to be any easier after 50. However, we need to exercise as well as watch what we eat. Ouch! Not what you wanted to hear.

    So what if you do decide to exercise and eat healthier? Do you know what “healthy food” really is? Most of us don’t. All too often we fall for products that are suppose to be a good choice only to find out they are “junk food” in disguise. We would be amazed at the amount of money spent each year on so called healthy foods.

    So it seems these days everyone thinks that carbs cause weight gain. While it is true we need to limit our daily intake of carbs lately some of us have heard there is a “new carb” being discussed. Supposedly it helps us burn fat. It is sometimes called resistant starch (RS). Just maybe researchers will learn more about this soon.

    Often the more information we get the more confused we become. That is why you may want to do what many have already done. Go to WeightoWellness. The health care professionals there will be able tell you exactly what you need to do to shed those extra pounds. They will explain what you need to know about carbs, help you set up an exercise program, plan your meals, and choose your snacks. Plus you can know for sure when you get your healthy snacks and meals from them that they are indeed “healthy foods”.

    No matter what your age, you can depend on WeightoWellness to guide you every step of the way to lose weight and become a “healthier you”. You will be encouraged and coached to stick to the program you help set for your journey. Call them today 205-994-2393