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23/12/2021

WHY YOU LOSE FAST FASTER IF YOU LIFT WEIGHTS
Strength training is the key to improving your metabolism, shedding fat, and getting the body you want. If you want to lose fat faster, then it’s time to add strength training to your routine.
If you despise running and all forms of cardio to lose weight, then there’s great news for you.

Although running is commonly suggested as one of the first types of exercises to start doing if you want to lose weight, it’s not the only option. And it’s not even your best option.

In all the dieting and exercise you’ve done on your weight loss journey, how much of it has been strength training?

Strength training is actually one of the best kinds of exercise to do if you want to lose fat faster.

Building more muscle is the key to lose fat faster
Strength training is how you build muscle on your body.

Whether you lift weights or do bodyweight exercises, any exercise that’s intended to make your muscles stronger is a strength training exercise.

And when you build strength, your body composition changes in ways that make it easier to lose fat.

Your body composition is your ratio of lean tissue to fat tissue on your body. And your lean mass is basically anything that’s not fat.

As you build muscle, your body requires more energy to sustain it. Even at rest–which means your resting metabolism increases when you have more muscle.

In fact, one pound of muscle tissue burns 3x more calories than one pound of fat.

So if your body uses more calories to fuel muscle than fat, then the more muscle you have the more calories you burn—even at rest. And your body will start to break down those extra fat stores for fuel between meals.

Now, the downside is you may feel more hungry. This means it’s still so important to follow a healthy diet that’s high in proteins, healthy fats, and complex carbs. It’s also a good idea to count your calories until you get into a rhythm to do more intuitive eating for your needs.

Because to lose weight you still need to be in a calorie deficit each day.

You still can’t out-exercise a bad diet
Despite how wonderful strength training is for your metabolism and your ability to lose fat, you still have to maintain a healthy diet.

In fact, diet alone is going to lead to greater weight loss than exercise alone—simply because it’s easier to cut out enough calories to be in a deficit than to burn enough calories through exercise and work yourself into a calorie deficit.

So in the short term, diet is especially important to start losing weight by getting into a caloric deficit.

But that doesn’t mean you should only diet and not exercise. Because the studies show that if you want to lose weight and keep the weight off, combining exercise and diet leads to more long-term weight loss far better than diet alone.

But if you want to lose weight more efficiently and build the body you’ve always wanted to have —one that is strong and lean, then weight training is essential to include in your routine.

Does cardio also help with weight loss?
Of course! Any type of exercise that helps you burn more calories than you take in helps you lose weight.

But if you only focus on cardio your heart health and entire cardiovascular system will be in tip-top shape.

But what you won’t achieve is the same balance, stability, strength, and bone-density results that you get from strength training.

All of these are essential to maintain a high standard of living and improve your health. And that’s what you get from strength training.

So the next time you think that burning more calories on the treadmill will get you closer to your weight loss goals than lifting some weights, remember how important it is to build muscle! And think about how you can factor both modes of training into your routine.

The lowest recommendation for strength training each week is two days. But 3 or 4 is even better—especially if you want to lose weight faster.

If you need help with your full diet and exercise weight loss plan, we’re here for you.

23/12/2021

IF YOU SUFFER FROM ACNE SCARRING, PRP CAN HELP YOU
PRP for acne scars has been proven to help individuals drastically reduce acne scarring in just a few treatments. Here’s how it works and some insight to help you decide if it’s right for you.
If you have difficulty with acne and developed acne scarring, the first thing you need to know is that you aren’t alone.

According to the Our Clinic, 80% of people between the ages of 11 and 30 experience acne on their face, chest, back, or in all three places. And 20% of those individuals will develop acne scars.

It’s such a common occurrence among teens and adults. But it can often seem like there aren’t any reliable options to treat the scars after they develop.

But PRP is proving to be one of the effective options to help individuals overcome their acne scars and feel confident in their skin again.

What is PRP?
PRP stands for platelet-rich plasma.

Plasma and platelets come from your blood. Your blood has many proteins and enzymes circulating in it that help your body function. Those proteins specifically found in your plasma improve cell growth and collagen production.

How does the procedure work?
To collect the platelet-rich plasma for your treatment, your doctor draws a small amount of blood from your arm. Your blood is put into a centrifuge which separates your blood so the plasma can be removed and used for your procedure.

After drawing your blood, your doctor cleans your face and applies a mild anesthetic to the surface of your skin. The procedure is considered minorly irritating without this anesthetic. And with it applied, you should feel nothing at all during the microneedling process.

Then the microneedling occurs and through the process, the PRP is injected into the surface of your skin. From there the proteins and enzymes in your platelet-rich plasma stimulate the cells on your skin to heal and produce more collagen. Which ultimately leads to smoother and younger-looking skin.

While a standard microneedling procedure can help with acne scars, the combination with PRP has measurable benefits.

In one study, 50 patients went through a microneedling procedure where one half of their face received standard microneedling treatment. And the other half of their face used PRP microneedling.

The results clearly favored using PRP in the process. The side of their faces without PRP measured a 45.84% improvement in their acne scarring. While the side with PRP had a 62.20% improvement.

When do you see results?
PRP treatments for acne scarring can take some time to show results.

Your body takes time to react to the procedure and produce more collagen and efficient cell growth gain.

While your skin around your acne scarring will look firmer and more youthful in a few weeks, the acne scarring can take up to 9 months to improve. And it’s often recommended to get multiple procedures for better results in less time.

Who can get PRP for acne scarring?
PRP is considered safe for most people. But there are some conditions or circumstances that would make it best to avoid PRP or wait until a later time to get it.

You should find another option if you are

Pregnant
Have undergone skin radiation in the past year
Have rosacea or facial eczema
Currently use Accutane or recently stopped using it
These situations lead to unintended effects like greater discomfort during the procedure or slower healing after the procedure is done. This is why it’s not typically recommended for those individuals.

What can you do if you want to get rid of acne scars?
PRP has proven to be an effective treatment that improves acne scarring and results in higher patient satisfaction than regular microneedling treatments.

And if that’s something you’re interested in learning more about, we’re here for you at Valley Medical Weight Loss. When many people with acne scars report having a lower self-image and don’t like looking in the mirror, it’s important to find professionals who understand what you’re going through.

So if that sounds like you, then you can trust we have the knowledge and compassion to help you get the right treatment.

If PRP for acne scars is an option you want to learn more about for yourself, our specialists are here to answer your questions.

When you schedule a time to chat with us, we answer all of your questions. We’ll cover if PRP is best for you with your health history and specific needs. And how the procedure will work for you.

23/12/2021

WHAT IS THE KETO DIET AND IS IT RIGHT FOR YOU?
Learn what it’s like to follow one of the most popular diets around and discover if its benefits make it worth trying for your weight loss and health goals.

The Keto, or Ketogenic, diet has become one of the most popular diets for weight loss.

It’s a low-carb diet that naturally cuts out the highly processed foods that contribute to weight gain.

The origin of the Keto diet is actually unrelated to weight loss. It was originally recommended to mimic the effects of fasting and to help treat epilepsy in the 1920’s. It fell out of practice for epilepsy treatments after effective drug therapy was developed.

But in more recent years, it’s been the center of interest for maintaining a healthy diet, improving metabolism, and achieving weight loss goals.

The Keto diet is one of the more extreme diets out there. “Extreme” in the sense that it requires you to cut out a lot of foods to successfully adhere to it and see desired results. And being one of the more extreme diets, it can be hard to maintain

But those who do stick to the Keto diet experience meaningful health benefits and weight loss.

So let’s explore—what’s the Keto diet and is it right for you?

What kinds of foods do you eat on the Keto diet?
A low-carb diet cuts out a lot of staple foods in the American diet.

To follow the Keto diet, you have to avoid:

Anything with added sugar like soft drinks, juices, and candy
Grains like wheat, rice, cereal, bread, and pasta
Starchy fruits and vegetables like apples and potatoes
Dairy that’s high in sugar, like ice cream and some yogurts (a low sugar greek yogurt or skyr is allowed)
Instead, the Keto diet is made up of foods like:

Vegetables like broccoli, cauliflower, asparagus, kale, eggplant
Meats like eggs, fish, chicken, pork, and steak — and there’s a big emphasis on choosing grass-fed when possible
Dairy products like cheese, butter, and low-sugar, plain greek yogurt
Nuts like almonds and walnuts
Oils like olive oil, coconut oil, and fish oil
Fruits like raspberries, grapes, and strawberries
The high-protein and high-fat foods are great to stay full longer. But without the usual carbs as fuel, your body has to adjust. That adjustment is called Ketosis.

The Keto diet is all about getting your body to a state called “ketosis”
The name of the Keto diet actually comes from the state your body enters once you’ve adjusted to the low-carb lifestyle.

That state is called Ketosis and it occurs when the “ketones” in your body are elevated.

Ketones are produced in your liver and help fuel your body in the absence of carbohydrates.

Carbohydrates are the usual source of immediate energy for your cells. But without them, your body uses fat to provide energy. This process involves breaking down fat and releasing ketones into your bloodstream.

Getting to this state is critical for making the keto diet a sustainable option.

Weight Loss Benefits of Keto Diet
One of the best benefits of the Keto diet is that it helps you achieve weight loss goals.

The reason it works so well is that it helps you stay in a caloric deficit by focusing on high-satiety foods in your diet. It also prevents binging on those low-satiety, but extremely high-calorie foods like chips, sweets, and soda that make it easy to exceed your ideal calorie intake each day.

By eating high-protein foods you stay full longer and curb your appetite. So most people on the diet are naturally in a caloric deficit each day.

It’s also especially useful for faster weight loss. Some studies have found that when compared to other diets, the Keto diet can prompt more weight loss in the first 6 months on the diet. But by reaching the year mark, the overall results even out. So while you won’t ultimately lose more on that diet than any other, you may lose much of the weight faster for a period of time.

Challenges and support on the Keto diet
The Keto diet isn’t an easy one to adjust to. So there are a few things to keep in mind when you start the diet so you can create a plan that helps you stick with it and reap the benefits.

Keto Flu
On the Keto diet, you’re restricted to 50 grams of carbs each day. Consuming so few carbs every day shocks your body and you go through an adjustment period.

And that adjustment time is called the “Keto flu”.

Because unfortunately, a mild flu is exactly what it feels like with symptoms like fatigue, nausea, dizziness, and headaches.

The Keto flu is the biggest hurdle to overcome when starting the diet. But most people get over the Keto flu symptoms in one or two weeks.

Additional supplements
The Keto diet is one of the more extreme diets out there. It requires you to cut out a lot of foods you’re likely used to eating and enjoy. So to make it work, there are supplements and other options for support to make sticking to the diet easier in the beginning. Especially when you haven’t yet reached the state of Ketosis.

Some supplements can help initially with reducing carb cravings–because that’s one of the hardest things to overcome. One supplement that reduces carb cravings is CarbCrave Complex. It helps to reduce cravings for sweets and carbs that you have to give up on the Keto diet.

There’s also the 7-Keto Lean supplement that makes it easier to lose weight with the Keto diet. The supplement helps improve metabolism, promotes weight loss, and helps you get the best results from your Keto diet.

But both should only be taken exactly as recommended by a doctor.

Get the right guidance to make Keto work for you
When the Keto diet is an option for your weight loss goals, it helps to have the right guidance so you get the right plan that’s responsive to your body.

The diet may be right for you if you want to quickly drop weight and are able to overcome the first two weeks of carb cravings. It may also be great for you if you want to improve your heart health and manage your insulin levels.

But when deciding on any diet, it’s best to talk with a professional to get the best results.

That’s why our specialists help you create the right plan that includes meals, exercise, and supplements. Because we know that when you have support on your diet, you’re more likely to stick with it and see results.

Reach out to your closest Valley Medical Weight Loss location to connect with a specialist and start your weight loss journey today.