Intermittent Fasting/Fasting Mimicking diet*: although intermittent fasting is an effective way to lose weight it also has other benefits that include: protection against chronic disease, improved brain function, and increased longevity. The concept of caloric restriction and improving longevity has been studied with successful outcomes in both animal and human models, but for most of us calorie restriction is not realistic in the long run. The good news is there are some time restricted or intermittent fasting options that may be easier to implement into a new lifestyle or at least get you on the right track for achieving your weight loss goals. There are a few ways of going about this, and the best one is the one that works for you with your lifestyle: 1) The one that many people find the easiest is 16/8 intermittent fasting. With this you restrict your eating window to only (6-)8 hours per day and fast for the other 16(-18). So for example, skip breakfast, have lunch and dinner between noon and 6-8PM (or have breakfast and lunch and skip dinner, as long as everything you eat stays within that 6-8 hour window). 2) With the Eat-Stop-Eat method you fast for 24 hours one to two days per week (not eating from dinner one day until dinner the next day). 3) 5:2 Intermittent fasting is a slightly less restrictive version of the Eat-to-Stop method that restricts calories to 500-600 calories on those 2 days per week and then eat a normal, healthy diet the other 5 days per week. 4) If you don’t want to think about what you are eating you can opt for the Prolon option where calories are restricted 5 consecutive days of the month with all food provided to you in a box (Prolon is available at Omni Centers and more information available at their website https://prolonfmd.com)

Detox*: A lot of us spend the holidays increasing some not so healthy habits to our lives (like sugar, and maybe alcohol) and it is always a little easier to fall of the healthy eating lifestyle with all the cookies and holiday commitments. All of these things can impact digestion and liver function. Water is always important for detoxification, as a general rule you should be drinking half your weight in ounces of water every day (for example; if you weigh 150 pounds you should be drinking (150/2=) 75oz of water daily). Your liver produces bile, which the digestive system uses to break down fat. Since liver cleansing promotes bile production, detoxing your liver/G.I. Tract might be just the place to start if you want to lose weight. Get you digestion, increase your energy and liver back on track for the New Year with a cleanse like The G.I. Detox Box from Quicksilver Scientific: Go to https://wellevate.me/lauren-peizer-1 and register for a 20% discount.

HIIT Interval training*: HITT or High Intensity Interval Training is a fast and proven effective fitness strategy to boosting endurance, increasing metabolism, regulating insulin levels and losing body fat. Quite simply the higher intensity the higher rate of fat burning. HIIT is comprised of short hard bouts of cardio exercise broken up by brief recovery periods. A good HIIT workout can deliver a lot of what you want from traditional cardio – burning fat, elevating your heart rate, pushing you to sweat and improving lung capacity in a fraction of the time, making it useful for those of us who can’t spend all day in the gym.

Keto diet*: The keto diet has become extremely popular in 2019 and it may be a great way to start fat reduction for 2020. It might seem like the latest fad diet craze, but there’s a lot more to it than that. The keto diet is based on triggering a process called ketosis (your body burns fat (instead of sugar for energy) and people are seeing amazing results. If your body is using it’s own fat stores for energy, it’s not only using up your existing fat, but it’s not creating new stores either! So you can lose significantly more weight than with traditional dieting models, where it takes a lot more effort to get your body to use fat stores. The benefits are not weight loss alone, you can also experience more energy, clearer thinking, lower blood sugar and feel great! So how to get to ketosis: Sleep us so important sleep is for all our body functions and metabolism You want to be getting at least 7+ hours of sleep. Exercise: Before you can reach ketosis, you have to use up your body’s glycogen stores (stored glucose) and that can be accomplished faster by increasing your activity level. Intermittent Fasting (see above). Water & Electrolytes When you first start on the keto diet you might lose a lot of water weight. You need to make sure you replace this and keep your body hydrated. Limit protein (this is where a lot of people go wrong). If you are finding it hard to reach ketosis, then you want to make sure you are not consuming too much protein. The key to the keto diet is to consume MODERATE protein (not high protein like other low carb diets). Your body will actually convert any excess protein into sugar. Protein should account for no more than 20-25% of your daily calorie intake. Increase Fat (a lot of fat, especially the healthy fats- olive oil, avocados, coconut oil, etc.). When you first start on keto, it can be difficult to consume enough fat. However, you will struggle to reach ketosis if you are not consuming at least 75% of your daily calories in fat. Drastically Cut Carbs. Most keto websites and books will suggest consuming 5% of your daily calorie intake in carbs or 20 to 50 grams of net carbs. Once you start burning that fat there are tons of benefits and you can continue until you reach your weight loss goals or you may want to move into keto maintenance and make it a lifestyle change.

CoolSculpting: Seeing fat reduction is motivating! What better way to start of the new year and keep your resolution momentum going than body contouring with permanent elimination of fat cells. One of the main reasons experts say that we do not achieve our fat loss goals is that we give up too soon at least in part because of lack of seeing results early on. The CoolSculpting procedure eliminates stubborn fat safely and effectively, without surgery or downtime. CoolSculpting results are proven, noticeable, and lasting, so you'll look and feel great from every angle. And you see results fast! Starting in as little as 3 weeks with a majority of results 8-12 weeks after treatment (that is pretty fast!). CoolSculpting technology safely delivers precisely controlled cooling to gently and effectively target the fat cells underneath the skin. The treated fat cells are crystallized (frozen), and then die. Over time, your body naturally processes the fat and eliminates these dead cells, leaving a more sculpted you. The results are real you can freeze away your fat and reshape your body! Call or go online to book your complimentary consultation (and if you are looking for some extra muscle toning, the CoolTone by CoolSculpting will be here soon!)

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*Please consult with your doctor or qualified healthcare professional to see if this is a safe and healthy option for you.