Fall into Bed: Why Sleep is Crucial for Your Weight Loss

POSTED ON SEPTEMBER 27, 2016
sleep is important for weight loss

Unfortunately, life can get extremely busy at times. It’s not uncommon to let a good night’s sleep fall down on the list of priorities. We may be able to function the next day, but the truth is not having enough sleep can have a negative impact on your weight loss. When your body and mind is well rested it can be very beneficial to the ORBERA® weight loss program.

More Energy

When you are well rested on a regular basis you are likely to have more energy during your ORBERA® weight loss journey. When you’re constantly sleep deprived chances are you are going to make decisions that are quick and easy. You may not get the most out of your workout because of a lack of energy, or you might skip the gym entirely!

Unhealthy fast food options and comfort food is a go-to for some who are tired and hungry. If you are well rested, making meals at home and from scratch with healthy ingredients is much simpler.

Over time, these choices made out of exhaustion and desperation can add up and negatively affect your weight loss, overall healthy lifestyle and success with ORBERA®.

Less Coffee

Coffee is a common antidote for many who are tired throughout the day. Although it may be an effective solution, coffee tends to include some not so healthy ingredients. Additions like cream, milk, and sugar consumed on a daily basis can negatively affect your diet. Popular lattes with dairy, sugar and other additives like whipped cream and syrups may seem like a good idea at the time due to exhaustion, but they really aren’t so innocent. One tall caramel latte from Starbucks® is 250 calories and has 11 grams of fat, 35 mg of cholesterol, 37 grams of carbohydrates and 35 grams of sugar.

Skip the coffee during the ORBERA® weight loss system with a good nights rest!

Slower Metabolism

Not sleeping enough actually slows your metabolism down. During a study at the University of Chicago, researchers found that within four days of not getting enough sleep that the body’s ability to process insulin decreased. Insulin is a hormone that is required for your body to turn sugar and starch into energy. Researchers found that insulin sensitivity dropped by more than 30% without enough rest. When your body isn’t processing insulin properly then it has a hard time processing fats in your bloodstream. Alternatively, your body stores them as fat. Over time, this can contribute to weight gain and negatively impact your ORBERA® weight loss journey.

Despite what you may think, getting enough sleep actually does the opposite. While you’re sleeping your body is keeping busy by burning calories. The amount of calories you burn while sleeping usually depend on your weight. For example, a person who weighs 72.5kg will burn roughly 69 calories per hour while sleeping, which works out to 552 calories burned during an eight-hour sleep.

The more you sleep, the more you burn!

Tips & Tricks

Are you having trouble sleeping? Here is a list of things you can try to improve your sleep patterns:

  • Soak in the hot tub or have a bath
  • Have a cup of decaffeinated tea in the evening
  • Eat small healthy snacks in the evening rather than huge hearty meals
  • Have a glass of water if you are still feeling hungry
  • Turn all the lights off
  • Don’t exercise within two hours of bedtime
  • Try yoga or meditation
  • Avoid coffee
  • Invest in comfortable bedding and pillows
  • Incorporate lamb or turkey into your dinner (high in the sleep-inducing amino acid tryptophan)

Getting a good amount of sleep regularly is beneficial to your health in many ways! When you adapt to good sleep patterns during the ORBERA® weight loss program you’re instilling lifelong healthy habits!

What time are you going to bed tonight?

  1. “Calorie Chart | MyFitnessPal”. [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts. [Accessed: August-18-2016].
  2. “6 Ways Sleep Can Help You Lose Weight | Women’s Health” [Online]. Available: http://www.womenshealthmag.com/weight-loss/sleep-weight-loss. [Accessed: August-18-2016].
  3. “Calories Burned During Eight Hours of Sleep | LIVESTRONG”. [Online]. Available: http://www.livestrong.com/article/280877-about-calories-burned-during-eight-hours-of-sleep/. [Accessed: August-18-2016].
  4. “20 Surprising Ways to Lose Weight in Your Sleep | Eat This”. [Online]. Available: http://www.eatthis.com/lose-weight-in-sleep. [August-28-2016].

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5 Healthy Alternatives to Processed Foods (You Should Never Eat Again)

POSTED ON SEPTEMBER 23, 2016
healthy alternatives

Having a healthy and well-balanced diet is imperative to your success during the ORBERA® weight loss program. During this time you should be trading in old unhealthy habits for new nutritional ones.

You might find it difficult at times to phase out some of the unhealthy processed foods from your past, but with the right knowledge and alternatives you will never look back to your old ways. Let’s take a look at some of the culprits.

1. French Fries

French fries may seem like an innocent side dish or snack, but in reality they are not a healthy option. A medium fry from McDonalds® comes fully-loaded with 352 calories, 16 grams of fat, 244 mg of sodium and 47 grams of carbs.1

Homemade sweet potato fries make a delicious alternative! Simply slice a few sweet potatoes into your preferred size, drizzle with a little olive oil and season with some spices to taste and then you are free to bake away! Some spices could include dried red pepper, cumin or garlic. Bake them in the oven at 230 C° for 25-30 minutes. One serving (57 grams) of baked sweet potato fries have 71 calories and 2 grams of protein.2

2. Soda

Soda can so easily add empty calories, sugar and various chemicals to your diet without you even noticing. A simple drink with your meals can turn into years of unsuccessful weight loss. Eliminating soda from your diet is crucial to maximizing the results during your ORBERA® weight loss journey. One can of Pepsi™ (355 ml) works out to 150 calories and features a whopping 30 mg of sodium, 41 g of carbohydrates and 41 g of sugar.3 The American Heart Association (AHA) says the maximum amount of added sugars you should consume in a day are 37.5 g (9 teaspoons) for men and 25 g (6 teaspoons) for women.4

A great alternative to soda? Fruit-infused water. Actually, this is a great alternative to any sugary drink. Fruit-infused water has 0 calories and 0 sugars and you can alter the combination of flavors to your personal preferences.5 Simply combine water and your favorite medley of fruit into a pitcher, allow it to sit for several hours, stir and serve over ice!

What fruit will you use to sweeten your water?

3. Potato Chips

Chips are everywhere. Social gatherings, work, restaurants… you name it! Not only are they hard to avoid but they are also easily accessible. During the ORBERA® weight loss program it’s imperative to your success that you steer clear of unhealthy processed foods like potato chips.

Per 15 Classic Lays® Potato Chips you‘re looking at 160 calories, 10 grams of fat, 170 mg of sodium and 15 grams of carbs.6 To avoid this unhealthy combination, turn to vegetables! You can cut up some of your favorite veggies for a light and crisp snack.

If you are looking for something crunchy to satisfy your craving you can make homemade kale chips as an alternative. Just wash, dry and tear your kale into bite sizes pieces, drizzle a light olive oil and some spices, and then bake for 10-15 minutes until the edges are brown. Enjoy!

4. Chicken Nuggets

First up, chicken nuggets! Although they are definitely a fan-favorite at restaurants and in the frozen section of the grocery store, they are not an ideal choice for food during the ORBERA® weight loss program (or ever, actually). Per five nuggets you’re looking at roughly 200 calories, 10 g of fat, 35 mg of cholesterol, 370 mg of sodium and 12 g of carbs.7 Yikes.

A great substitute for chicken nuggets is to go with a simple and traditional herb roasted chicken recipe. This healthy and hearty alternative features a whole roasted chicken with delicious herbs like rosemary and thyme and seasoning from lemons, onion and garlic. When portioned into an eight oz. serving, herb roasted chicken will run you about 240 calories and is jam packed with 27 g of protein.

5. Frozen Dinners

The last on our list is none other than frozen dinners. Frozen dinners are a quick and easy way of filling up, but filling up on what?

One Hungry-Man® Turkey Dinner has 470 calories, 13 grams of fat, 45 mg of cholesterol, 67 grams of carbs and (drum-roll, please) 1,470 mg of sodium!8 The best alternative to frozen dinners? Making a homemade meal from scratch.

When you cook all your food you have the choice to choose all the ingredients. Preparing a well-balanced meal with proper portion sizes of protein, vegetables and carbohydrates is extremely important during the ORBERA® weight loss program.

Taking the time to prepare healthy meals and snacks is crucial to your success during your ORBERA® weight loss journey.

Interested in learning more about ORBERA® and how to achieve a healthy lifestyle? Contact us today and speak with one of our ORBERA® clinics.

  1. “Calorie Chart | MyFitnessPal” [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts. [Accessed: August-16-2016].
  2. “Calorie Chart | MyFitnessPal” [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts. [Accessed: August-16-2016].
  3. “Calorie Chart | MyFitnessPal” [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts. [Accessed: August-16-2016].
  4. “Daily Intake of Sugar – How Much Sugar Should You Eat Per Day? | Authority Nutrition” [Online]. Available: https://authoritynutrition.com/how-much-sugar-per-day. [Accessed: September-8-2016].
  5. “Calorie Chart | MyFitnessPal” [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts.. [Accessed: August-16-2016].
  6. “Lays Classic Potato Chips | FritoLay” [Online]. Available: http://www.fritolay.com/snacks/product-page/lays. [Accessed: August-16-2016].
  7. “Calorie Chart | MyFitnessPal” [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts. [Accessed: August-16-2016].
  8. “Calorie Chart | MyFitnessPal” [Online]. Available: http://www.myfitnesspal.com/food/calorie-chart-nutrition-facts. [Accessed: August-16-2016].

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5 High-Fiber Foods to Eat During Your ORBERA® Weight Loss Program

POSTED ON AUGUST 24, 2016
fiber-orbera-weight-loss

During your ORBERA® weight loss program it’s beneficial for you to have a regular intake of balanced nutrients. Fiber is an important part of every diet. It can help you to manage your weight, boost your digestive system, and lower the risk of heart disease and diabetes.1 The key with fiber is to eat the right amount on a regular basis. If you consume too much or too little fiber, it can disrupt your digestive system and lead to constipation, bloating, cramping or uncomfortable gas. The recommended daily intake of fiber is2:

  • 38 g/day for men aged younger than 50
  • 30 g/day for men aged 50 or older
  • 25 g/day for women aged younger than 50
  • 21 g/day for women 50 or older

Now, let’s take a look at 5 great high-fiber foods you should incorporate into your diet while you have the ORBERA® weight loss balloon and even after it has been removed.

1. Legumes & Beans

Legumes and beans are arguably the best foods to begin incorporating into your diet to raise your regular fiber intake. The top three you should aim to include in your diet are split peas (16.3 g/cup), lentils (15.6 g/cup) and black beans (15 g/cup). Other legumes and beans include lima beans (13.2 g/cup), edamame (8 g/cup), peas (8.8 g/cup) and chickpeas (8 g/cup).2 You can easily include these in dishes like chili, wraps, stew, soup and rice. Here are some great recipes to include in your diet:

2. Berries

Berries provide you with a sweet way to add fiber into your breakfast through smoothies, oatmeal, fruit salad, cereal or even just on their own. Enjoy berries as a snack throughout the day, freeze them to spice things up or add them to your water for a fruit-infused treat. Two types of berries jam packed with fiber are raspberries (7.6 g/cup) and blackberries (7.6 g/cup).2 If you have a natural sweet tooth, check out these berry infused recipes to boost your fiber intake!

3. Avocados

Here’s another reason to love the creamy green fruit known as none other than avocados: they are rich in fiber! Each whole avocado is packed with 10 grams of fiber among other beneficial nutrients like proteins, potassium, vitamin C and healthy fats, avocados are a great addition that promotes healthy weight loss!7 Not only do avocados fit easily into your diet with a mere 50 calories per 28 gram serving, but they also add 8% of your daily fiber and healthy fat intake. In fact, over 75% of the fat found in avocados is unsaturated. This makes them a great candidate if you are trying to find an alternative to foods high in saturated fats. Lastly, avocados only have 1 gram of sugar per serving, which makes them the fruit with the least amount of sugar per serving.8 There are many different ways to incorporate avocados into your meal plans to keep things interesting and delicious! Check out these recipes for some ideas:

4. Quinoa

Using quinoa as an alternative to pasta and rice can be very beneficial to your diet during your ORBERA® weight loss journey. Besides fiber, it’s also high in protein, vitamin B 12, amino acids, magnesium, and calcium. Quinoa has 6 grams of fiber per half a cup and can be used as a main dish or added into salads among other appetizers and meals. It makes a great substitute for glutinous pasta and rice because it is satisfying while still low in calories.11 Some yummy and healthy recipes with quinoa are:

5. Pears

Don’t let the phrase “pear-shape” steer you away from eating sweet and satisfying pears! You might be surprised at how many ways you can incorporate pears regularly into your diet for a boost of fiber. Pears can add up to 6 grams of fiber per serving (roughly 170 grams) to help keep your digestive system moving during your ORBERA® weight loss program.14 Here are some of our favorite pear themed recipes:

Incorporating the right amount of fiber to your regular diet is a great way to stimulate your digestive system while enjoying the other nutritional benefits that these foods have to offer. So open your mind and your mouth while you try out some new recipes from our ORBERA® Instagram page!  

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6 Easy Ways to Get More Cardio in Your Day

POSTED ON SEPTEMBER 16, 2016
6-easy-cardio-orbera

Being active during the ORBERA® weight loss program is imperative for your success. To truly take advantage of the skills ORBERA® provides you with you may have to make some changes to your daily routines, including an increase in cardiovascular exercise, or cardio. Cardio is any movement that increases your heart rate and blood circulation. Regular cardio can help you maintain a healthy heart and increase your metabolism, among many other benefits.1 These small changes will inevitably become a part of your routine long after your stomach balloon has been removed. You can make these simple changes today to help manage your weight and live a more active and healthy lifestyle.

1) Take the Long Way

Challenging yourself to always take the long way can be beneficial to your health through increased daily cardio. Some changes you can make include:

  • Always taking the stairs
  • Parking further away from a store entrance
  • Walking and biking rather than driving2

Taking in your surroundings while you increase your exercise during the ORBERA® weight loss program can make the journey even more enjoyable.

2) Find Excuses to Get Up

When you have a moment to take a short break from the current task at hand, try to add some light activity. Challenge yourself to do jumping jacks, pushups, sit-ups or squats during the commercial breaks when you watch TV. If you’re at work sitting behind a desk, make a point of getting up and stretching once every hour. Taking the dog for a longer walk than usual can also be an effective way to increase your cardio during your ORBERA® weight loss program.3

3) Technology

By using wearable technology devices you can increase your cardio on a daily basis. Fitness bands, watches and fitness clips provide a user-friendly and hands-free method of tracking your activity. You can track your cardio and even participate in challenges to get you moving even more. This allows you to effectively monitor your results. How will you increase your cardio with technology during your ORBERA® weight loss journey?

4) Active Social Life

Instead of meeting with friends or family for dinner or drinks, try going for a walk or a hike! If you are in need of a night out, going dancing is a great way to increase your cardio. Do you enjoy long walks on the beach? Skip the high-calorie meals and expensive bills by having a fitness date. Try playing a game of tennis or one-on-one basketball to work up a sweat and really get to know each other!4

5) Clean

Is your home or car in need of a good cleaning? Kill two birds with one stone by cleaning and increasing your cardio! To get motivated you can:

  • Make a “to-do list”
  • Put on your favorite workout clothes
  • Make a cleaning playlist with your go-to pump-up music

When your house and car are spotless and you can feel the burn chances are you will be left feeling energized and accomplished!

6) Smart Grocery Shopping

Add some extra cardio into your day while you’re shopping for nutritious food during the ORBERA® weight loss program! If you break up your grocery shopping for the week into several smaller trips you can increase your cardio even more! Before you begin your shop, do a few laps around the store and see what’s on sale while you increase your steps. Even try using a basket to shop and carry your groceries to your car rather than using a cart.4 There are many great ways to increase your daily cardio. It can be beneficial not only for maintaining a healthy lifestyle during your ORBERA® weight loss journey but also a great way to socialize, gain new hobbies or simply spend free time making positive changes.

  1. “5 Great Benefits of Cardiovascular Exercise!” [Online]. Available: http://www.bodybuilding.com/fun/sclark85.htm. [Accessed: August-11-2016].
  2. “12 unexpected ways to fit cardio into your routine” [Online]. Available: http://greatist.com/fitness/unexpected-ways-cardio-exercise/. [Accessed: July-29-2016].
  3. “9 Easy Ways to Sneak in Exercise” [Online]. Available: http://www.health.com/health/gallery/0,,20500418,00.html. [Accessed: September-8-2016].
  4. “12 unexpected ways to fit cardio into your routine” [Online]. Available: http://greatist.com/fitness/unexpected-ways-cardio-exercise/. [Accessed: July-29-2016].

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These 7 Easy Lifestyle Habits to Help You Lose Weight with ORBERA®

POSTED ON AUGUST 17, 2016
7-healthy-lifestyle-habits-orbera

Weight loss is no easy feat. A good start is to take a good look at your current lifestyle and be realistic about where changes should be made. There are some simple changes you can make to your routine alongside your ORBERA® weight loss balloon to encourage a healthy lifestyle. ORBERA® is a tool to help with weight loss, but you must incorporate a healthy lifestyle in order to be successful. To understand more about ORBERA® you can watch the success stories of others.

1. Start Your Day Off Right

If you begin your day with a healthy morning routine it can help you to feel more energized and lighter. Your morning routine could include:

  • Going for a walk
  • Some light yoga
  • Drinking hot lemon water or green tea
  • Eating a low-carb breakfast that is high in protein and fiber
  • Avoiding sugar other than fruit and yogurt

Maximize your daily routine by meals and even your outfit the night before. Motivate yourself by starting your day off right during your ORBERA® weight loss journey!

2. Drink More Water

Drinking the right amount of water each day is crucial to losing weight and ultimately living a healthy lifestyle. To increase your results while you have your ORBERA® weight loss balloon, you should be drinking a minimum of eight cups of water a day.1

3. Walk It Off

Although walking may not feel like a high-intensity workout, if done regularly it can help to maintain a healthy lifestyle long-term. You can add a morning or evening walk to your daily routine, take the stairs or park far away when you do errands. You can truly maximize the results of your ORBERA® weight loss balloon with regular, daily exercise.

4. Eat Real Food

What you eat plays a big role during your ORBERA® weight loss journey. Eating real food nourishes your body, helps you to feel satisfied longer and can taste really good! Real food generally consists of fruits, vegetables, fish, lean meats, nuts/seeds and dairy. You should always aim to fill your body with filling proteins first before you eat less nourishing foods. If there are certain unhealthy foods that you can’t seem to shake the craving for (especially those with empty calories), chances are there might be a healthy alternative. For example, a good substitute for rice can be quinoa or you can always swap out French fries for homemade sweet potato fries. If you are unsure about which foods are best for your weight loss journey you can meet with a nutritionist, physician or find an ORBERA® clinic near you.

5. Change Your Meal Routine

The way you eat your food can have an impact on your weight loss results. It’s easier to keep portion sizes smaller when you serve food on smaller plates. Smaller plate sizes combined with your ORBERA® stomach balloon can help you to adapt to smaller portions during meals. It can also be beneficial to eat slowly and drink lots of water before and during your meal.

6. Do You Drink Coffee or Tea?

Unless you are drinking your tea or coffee black, chances are there might be some unhealthy additions in your drink. Adding milk, cream or sugar can have negative results in the long run. Moving forward, taste-test some healthy alternatives like almond milk, agave or honey to add flavor to your drink. Choosing healthy alternatives while you have your ORBERA® balloon will help you to create long-term positive habits.

7. Motivate Yourself

At the end of the day, you need to stay motivated in order to be successful while you have your ORBERA® balloon. Along with the help of your ORBERA® team, there are things you can do on your own to keep your inspiration flowing:

  • Buy new workout clothes or shoes
  • Take “before and after” pictures of yourself throughout your weight loss journey
  • Read success stories and transformation photos
  • Learn some new delicious healthy recipes
  • Have reasonable goals and track them
  • Invest in a “goal” outfit that you can wear comfortably at the end of your weight loss journey

Results may not happen overnight, and that’s okay. For your ORBERA® weight loss journey to have lasting results it’s important that you lose the weight properly, adapt to routine exercise and effectively learn healthy eating habits. With a positive attitude, patience and the ORBERA® weight loss program, you can achieve and maintain a healthy lifestyle and long-term weight loss.

1. “Efficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT” [Online]. Available: http://time.com/4011532/water-weight-loss/. [Accessed: 18-July-2016].

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