How 15 Minutes of Walking a Day Can Change Your Life

To make an appt, call us or schedule an appointment online hereBook an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016 
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

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We all know how important exercise is and the impact it has on our mental, physical and emotional health.  So often we at Elevation Medical Weight Loss hear that people can’t exercise for one reason or another.  Some think they are too large, too old, too feeble, the list goes on and on…excuses, excuses. Thankfully, there is something most of us can do and we do it every day, without even thinking…WALKING.

Did you know that walking at least 15 minutes every day can add up to 7 years to your life?  We suggest if you are able to do more, challenge yourself with a vigorous walk whenever you can.  If you have trouble physically walking for a while, just getting up and moving can make a difference!

Here are some benefits of walking every day:

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  • Walking boosts your mood.  Walking just 12 minutes results in increase attentiveness
  • Walking can improve cognitive performance
  • Walking can lower your blood pressure
  • Walking can help prevent or control diabetes.  Women, in particular, who walk at least 30 minutes daily decrease their risk of diabetes by 30%.
  • Walking has proven to be effective at shrinking dangerous abdominal fat linked to diabetes.
  • Walking can help reduce pain and improve mobility

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When you are walking, here are some tips to make the most out of your stroll:

  • Swing your arms. Bend at 90 degrees and pump from shoulders. This allows for a quicker pace and provides a workout for your upper body.
  • Wear comfortable shoes.  Look for flexible soles and stiff heels, or any cushioned, lightweight, and low-heeled shoe.  Try to avoid stiff-soled shoes that don’t bend.
  • Make sure your posture is correct.
  • Pick the right pace.  To burn more calories, you should be walking at least 3-5 mph.  Take smaller, faster steps to speed up.
  • Try small hills, up and down steps for a more fat-blasting workout!

The smallest of things can help you walk more.  If you have to take public transit, get off before your destination and walk the rest of the way.  If you can, try taking the stairs instead of the elevator. Walk after lunch instead of sitting and chatting with co-workers. Walk your dog or a friend’s dog.  Put your phone in the next room so that you have to get up to answer it.  Same with the remote, put it by the TV.

The benefits of walking daily are astronomical, as it positively effects both your mental and physical state, leaving your mind and body happier and much healthier.

So grab your sneakers and your music and start moving those legs! Your body will thank you!

 

 

 

 

Additional Walk-In Hours for Weight Loss

Due to increasing demand, we are extending our walk-in hours and appointment availability for both new patient weight loss consultations and medication refills.

The new hours will include Tuesdays 12p-3p in the Weirton office and Wednesdays 11a-2p in the Green Tree / Pittsburgh office effective immediately.

WEIRTON PHYSICIAN CLINIC HOURS 
Tues: 12p-3p
Fri: 11am – 1pm
Sat: 3pm – 5pm

Walk-ins are always welcome during these hours

PITTSBURGH PHYSICIAN CLINIC HOURS
Weds 11a- 2p
Fri: 3pm – 6pm
Sat: 10am – 1pm

Walk-ins are always welcome during these hours

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Just a cute baby picture

You can schedule an appointment in Pittsburgh or Weirton by clicking below.  There will be no change in non-physician hours.

Book an appointment using SetMore

or contact us HERE
Please allow up to 24 hours for response.

Protein Intake and Weight Loss

To make an appt, call us or schedule an appointment online here
Book an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016 
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

Often when we discuss diet with our patients, we may fail to talk much about protein. Depending on how you approach your weight loss, the amount of protein you need will relative to your body weight. Protein serves a variety of purposes depending on the situation, but for now we want to address how it protects muscle during the weight loss process and how this should inform your personal protein consumption.

When your body is running at a caloric deficit, it will at some point turn to amino acids to supply its caloric needs at points throughout the day. By supplying your body with amino acids in the form of protein rich foods, you can prevent your body from breaking down underused muscle into those amino acids. Several studies have shown that by increasing protein intake to double the recommended amount (for the average women ~120 grams of protein per day, men ~180 grams per day) total weight loss was the same as other dieters except they lost significantly more fat tissue and less muscle mass.

You don’t have to go crazy with protein to gain the muscle protecting benefits it provides, but now that you are aware of the effect you can use it to your advantage even to smaller degrees, Additionally, as we often mention in the clinic, weight training is hugely beneficial for fat loss but works in tandem with increased protein intake to further preserve muscle mass.  And remember, less muscle burned mean more fat burned.

.. About Making B-12 Appointments

To make an appt, call us or schedule an appointment online here
Book an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016 
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

emmwl-weir2017Until now we have offered through our website the opportunity to book appointments for our various B-12 injections. We have done this in an effort to better accommodate those with less flexible schedules, however we have found it to cause more confusion than good so we have decided to remove the option from our appointment scheduler.

Don’t worry, this change will not limit the times during which you can come in for B-12 injections but rather you may still come in at any time during which we have regular hours. If our open sign is on, you can come on in for shots.

So to further clarify, no appointments need to be (no can be) made for B-12 injections, appointments are available only for new fills or refills on prescription medications, and only required during non-walk in Physician hours.

What Makes Our HCG Program Different Than What You Might Expect

To make an appt, call us or schedule an appointment online here
Book an appointment using SetMoreElevation Medical Weight Loss of Pittsburgh & Weirton
2350 Noblestown Rd. Pittsburgh, PA 15205 (412) 304-2016 
241 Three Springs Dr. Weirton, WV 26062 (304) 914-3112

HCG injections are a popular, safe, and effective method to lose weight.  Typically, if you follow our meal plan and calorie guidance, you can expect to lose 15-35 lbs a month.  Our HCG diet program may differ from many alternatives in the Pittsburgh area in ways that make the program very flexible. Our HCG program is:

  • Accessible to almost everyone
  • Simple to follow.  No loading phase or pre-binging required
  • The program is customized for you
    • HCG can be mixed (reconstituted) with either bacteriostatic (medical-grade) water, or a combination of cyanocobalamin/Lipotrophic/Fat Burner B-12 solution to enhance efficacy and improve fat loss.
    • Titratable dosing.  During your visit, we will guide you through drawing up the HCG from the vial into small, insulin syringes for dosing.
      • Since the same 125 IU or 150 IU does not work for everyone, you have the option of increasing or decreasing your dose to maximize treatment.
        • Women tend to do better at lower doses, ranging from 100 IU – 150 IU.
        • Men tend to do well at higher doses, ranging from 150 IU – 200 IU.
  • We use the smallest injection insulin-type needles possible, 31 gauge– so that you will barely feel a pinch.
  • No limit on wearing makeup or using certain shampoos, deodorants, or lotions
  • No hidden fees or start-up costs.  Our HCG program is $195 and includes everything you need for 30 days

How to Use HCG injection syringe on the stomach

This video illustrates how to self-administer HCG diet injections for rapid fat loss at Elevation Medical Weight Loss in Pittsburgh & Weirton

Several FAQs regarding HCG injections

What does your HCG program consist of?
Our program is a 30-day diet plan geared for rapid fat loss.  The 30-day HCG program comes in a 5000 IU vial that you use 125-175 IU daily.  We do not offer drops, since in our experience the most effective HCG protocol is by injection. This injection is given using a tiny needle that goes just beneath the skin.  The needle is about as thin as a fishing line and ⅓ inch long.

I really would like to try the HCG program to jumpstart my weight loss, but I am not comfortable with needles.  How do I know that I can perform the injections myself?
The needles we use are ultra-fine insulin syringes, and so you should barely feel the injection. Above is a video to demonstrate how simple it can be for you to perform the injection.  Also, we would be more than happy to walk you through an actual demonstration with sterile water when you come by the clinic.

What are the side effects?
HCG shots are generally very well tolerated.  During the first couple of days, a few people may experience morning nausea and irritability, similar to other methods involving calorie-restrictions; however, if you quickly consume 15-20 grams of simple carbohydrates, you will find quick relief of these symptoms.
For women who have heavier menstrual cycle, you may experience more intense symptoms associated with your flow, such as cramping and slightly heavier bleeding.  This may be alleviated by avoiding HCG use during 3-4 days of your menstrual cycle.  In fact, we recommend to abstain from HCG use during the heavier days of your cycle for the same reasons.

What are the benefits beside rapid weight loss?
Proper usage in the morning will increase your energy and suppress hunger.  This effect is maximized when you follow our simple dietary instructions of eating unprocessed foods.  You will feel “normal” while on a calorie restriction for rapid fat loss without symptoms of fatigue or starvation.

What can I do to maximize my success on the HCG program?
Besides following our basic instructions on diet and hydration, most people choose to add phentermine along with a combination of B-12 & Fat Burner/Lipotrophic shots.  The phentermine (Adipex) works synergistically with HCG to provide the best result.  We have had many clients described this particular combination as “easy”.

Will I gain the weight back after I lose it?
We are not in control of your appetite or behavior and so we can make no guarantees, however we aim to provide you with the necessary tool and guidance to keep off the weight that you lose.  We can assure you that if you are smaller frame, you will continue to lose weight eating double the calories of the prescribed HCG diet (1200-1600 calories a day), or under 2500 calories/day for the large frame bodies.  In summary, through proper counseling and guidance, you will keep the weight off and continue to lose more fat if you make an active effort in improving your health and well-being.

Keeping It Simple: What to Count to Make Your Diet Work For You

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If you’ve come in and received nutritional counseling at Elevation Medical Weight Loss, you probably noticed that we take a more relaxed approach to dieting than many would expect.  As a result, this leads to several frequent followup questions. Before we continue let us be clear, healthier and more nutritious food choices are always preferred for general health and wellness. What we want to address today are the nuts and bolts of our dietary recommendations, and what matters on a daily basis so you can make more informed decisions when circumstances limit your food options.

In the strange and surprisingly vast world of online bodybuilding forums you will frequently run across the acronym, IIFYM (if it fits your macros). “If It Fits Your Macros” is a school of thought that so long as you eat the appropriate amount of macronutrients (carbohydrates, fat, and protein) you will get the results you want. When you come in for a consultation with myself or Dr. Cooper, we will typically give you two numbers; a calorie goal and a carbohydrate goal. We focus on these two numbers because when it comes to fat loss, these are what you need to get right in order to get results.

Calorie counting is important, since you can physically only lose as much weight as the amount of fat you burn for fuel. There are, of course, other factors that impact weight loss.  But when it comes down to it, the single most important factor is whether or not you consume fewer calories than you expend. Calories will also tend to control your food choices a bit, since fat has more calories per gram than carbohydrates or protein, you can only eat so much fat while staying within your targeted calorie range.

When we provide nutritional counseling, we spend a significant amount of time discussing the importance of reducing or (nearly) eliminating carbohydrates from the diet. The reason for this is two fold:

  • Firstly, consuming carbohydrates can cause insulin spikes, and since insulin is an anabolic hormone this is the last thing you want while attempting to lose weight. (anabolic hormones essentially tell your body to grow with no concern for how, and in most cases make you grow wider)
  • Secondly, your body prefers to burn glucose (carbohydrates) because it is easier than burning fat. This isn’t necessarily a bad thing, but when you are constantly fighting your appetite the last thing you want to do is to put off burning fat for later. Basically, the fewer carbs you consume, the more time you will spend burning body fat as your primary fuel source and the time your body spends adjusting to a constantly changing diet.

While there is always more to learn, especially about nutrition and health, if you remember to focus on these two elements of your diet you should see the progress you want. By keeping your calories low and largely avoiding carbohydrates, you can put you body in the best position to burn fat and when it comes to losing weight, every little bit of help is welcome.

Special Promotion June 2016

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Come see us this week to use this $10 gift voucher.  Valid on all your weight loss purchases for both new and current clients. Limit 1 per person. Can be combined with other promotions and/or offers.

Show this gift voucher on your phone/tablet to redeem.