• Get Your Portion Sizes Right

    Healthy Eating and Portion Sizes

    Brian Roberts Your Central Mass Fat Loss Coach Here…

    Whilst a majority of people are embarking on fad diets or quick blitzes, you are very much aware that those fads never end well, and it in turn inspires you to improve your diet and health at ANY time of the year.

    Out go the crisps, chocolates and biscuits, and our shelves are stocked with avocados, coconut oil and hummus.

    The trouble is, it’s easy to forget that just because something is healthy, that doesn’t give you a free pass to binge. Binging will actually set you back in reaching your health and fitness goals. Your goal of slimming down or building muscle will take longer. Understanding there’s more to losing fat than just ENERGY IN vs. ENERGY OUT, is definitely a good place to start.

    Few nutritionists or dietitians would recommend counting calories – that’s because counting NUTRIENTS is a much more sensible way to go – and keep in mind that the quantity and quality of food you’re eating IS important.

    Everything can be ‘unhealthy’ if consumed to excess; even water!

    “Foods that are high in fat and low in nutrients, such as fries, doughnuts, crisps, chocolate and cake should definitely be kept to an ‘occasional’ food, but when it comes to foods that are high in fat and high in nutrients, we can indeed have them more frequently.”

    It’s essential to get your portion size right though.

    “There are days where we overindulge and eat more than we usually would, but in general it can be helpful to be mindful of what a portion size is for different foods and different individuals’ needs.”

    At Central Mass Fat Loss, together we figure out what portion sizes work for YOUR body, what nutrients YOUR body needs and what minerals will assist YOU in burning fat. We give you that 1-1 attention for your individualized program to ensure that you are successful.

    If you ever have any questions or need any advice, don’t hesitate to touch base with us.

    Get in contact with us here to set up a consultation with us.

    You will be amazed at what we bring to the table!

    Brian Roberts – Director
    Central Mass Fat Loss
    6 Colonial Drive
    Westborough, MA 01581
    (508)834-6260 Cell or Text

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  • Cold and Flu Season – Recommended Best Practices

    Brian Roberts Your Central Mass Fat Loss Coach Here…

    This time of year the common cold is on the rise. Individuals typically catch between two and four colds a year and there are approximately 200 viruses that can cause the common cold.

    Basically a cold is an infection of your nose and throat caused by viruses. Symptoms of the common cold (usually appear one to three days after being exposed to a cold virus) include a runny nose, cough, nasal congestion, sore throat, sneezing, watery eyes, mild headache, mild fatigue, body aches, and fever less than 102 degrees.

    The flu (Influenza) is another unpleasant illness that nobody wants to experience. Symptoms of the flu (some are also symptoms of a cold) are: Fever over 100.4 F, aching muscles, chills and sweats, headache, dry & persistent cough, fatigue and weakness, nasal congestion, and sore throat.

    In preparation for cold and flu season, here are some suggested best practices and natural remedies for the prevention and treatment of the common cold and flu. Consult your physician first before trying any over-the counter medications.

    Although it’s tougher to stick to your Central Mass Fat Loss plan when you are not feeling well, doing so will help you get through it easier.

    Encourage proper hand hygiene

    Since hands can spread germs from one person to another, or to other surfaces, proper hand hygiene is an essential habit. When hands are dirty, wash with hot water and soap or apply hand sanitizer if water and soap are not available.

    Clean and disinfect high-touch surfaces

    When surfaces are left dirty, they can transfer germs to people and cause illness. High-touch surfaces such as door knobs, handrails, elevator buttons and desks or countertops should be disinfected especially when someone is ill. If you are working when ill (not something I recommend), clean any surface that you (or the ill person has touched) from high to low, from cleanest to dirtiest and from dry to wet.

    Hydration

    Water has the ability to help digestion and the absorption of nutrients to benefit overall health. Staying properly hydrated helps the kidneys do their job of balancing electrolytes and filtering waste from the body. If you’re sick and sweating a lot, vomiting or having diarrhea, your body is naturally releasing more liquid. You are losing fluids which can contribute to dehydration. Your body needs to make this up by you drinking more water. Avoid sugary beverages and just stick to water. Drinking water can also help illness by lessening congestion and allowing mucus to be coughed out of the body.

    Get extra sleep-time in

    You really do need extra sleep when you’re not feeling well because of a cold or the flu. Plain and simple … Sleep helps your body fight the infection that’s causing you to feel ill. The secret is to make sure you’re getting deep sleep, where your body is able to do it’s heavy lifting to protect and restore you. It strengthens the immune system and you’ll fight off the flu better and make a speedier recovery because of it.

    Vitamin C

    In 1968, Linus Pauling, PhD, proposed that 1,000mg of vitamin C daily could reduce the incidence of colds for most people. Since then, vitamin C has become a popular cold remedy.

    Zinc

    A number of studies have found that zinc helped to reduce the duration of cold symptoms, especially if people started taking it within 24 hours after cold symptoms appear. Zinc also reduced the severity of symptoms and decreased the duration of symptoms by three to four days. Zinc lozenges may work by blocking the cold virus from replicating (preventing it from spreading) or by impairing the ability of the cold virus to enter cells in the nose and throat.

    Garlic

    Garlic is one of the more popular home cures for colds. Many cultures have a home remedy for the cold using garlic, whether it’s chicken soup with lots of garlic, a drink made with raw crushed garlic, or if it just involves eating raw garlic.

    Echinacea

    Echinacea is still one of the most popular herbs used today for colds and flu. Herbalists often recommend taking echinacea every two to three hours at the first sign of symptoms. The key to using echinacea is starting it at the smallest sign of symptoms, because after about 7 days, it loses it’s effectiveness in remedying a cold.

    Ginger

    Ginger root is another old time remedy for a cough, colds, and sore throat. It’s used in traditional Chinese medicine to treat coughs and is also for colds accompanied by a runny nose with a clear nasal discharge, headache, neck and shoulder aches, and a white tongue coating. In Ayurveda, the traditional medicine of India, ginger is also used for coughing and colds.

    Hot ginger tea is a popular home remedy for cold symptoms and sore throat. Honey and lemon are sometimes added.

    Eucalyptus Steam Inhalation

    A steam inhalation with eucalyptus oil may help to alleviate symptoms from colds and flu. It is thought to work by thinning mucus in the respiratory tract.

    In summary, these are just a few examples of best practices and natural remedies to help you get through cold and flu season. As mentioned, our coaches here at Central Mass Fat Loss are here to help you during your journey to better health, and will ramp it up even more if you’re not feeling well during the process. All you have to do is reach out!

    Get in contact with us here

    Brian Roberts – Director
    Central Mass Fat Loss
    6 Colonial Drive
    Westborough, MA 01581
    (508)733-1410 Cell or Text

    Check out our website for upcoming events as well as previous posts

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  • Benefits of a Couples Fat Loss Program

    Brian Roberts Your Central Mass Fat Loss Coach Here…

    If you’re thinking about embarking on a new, healthy lifestyle with your significant other (or even a friend that’s a great accountability partner), then you’ll want to pay close attention to the information below.

    Before I get into what Central Mass Fat Loss offers, I will share some overall benefits to “couples” who take on the challenge together.

    You’ll have an in-house support system –

    Countless studies have shown that support from others is an important part of success, which is why having a built-in support network is one of the biggest perks to losing fat as a couple. For example, when one person doesn’t feel like working out or is tempted to over-indulge, the other person can push them harder and remind each them that they’ll regret it if they give into those temptations. Going grocery shopping and going out to dinner is easier when done together to help each other make healthy choices, as you’ll be sharing the same food and saving money in the long run.

    Your relationship can become a priority again –

    When you and your significant are working together to accomplish something, you’re essentially bonding — maybe in a way you haven’t before. Maybe you’ve been so busy with kids, grandkids, work, life, etc. and haven’t spent a lot of time together lately. Now that you’ve made this decision for a healthier lifestyle, you’ll cook together, eat together, and work out together. It’s inevitably going to bring you closer and possibly add benefits of getting along more and being even happier together.

    Someone’s Gonna Lose It First (And this is a GOOD Thing) –

    Men tend to lose weight faster than women, and for the woman, seeing him lose first can be inspiration that it’s going to happen for her soon. And if it doesn’t happen, well that can motivate her to step up her game to catch up.

    So to sum it up, sharing this experience together is twice as easy and less work — but twice the reward!

    Our couples have not had one complaint and trust us on regular follow-ups, twice the smiles….

    Our Central Mass Fat Loss Deal Saves You Money

    If you haven’t heard about the Central Mass Fat Loss Couples Program yet, you are in for a treat (and this one doesn’t contain sugar). Our Couples Program saves your “ready to be healthier” household thousand of dollars versus any competitive programs. Call to factor out your household financial savings..

    Luckily for you, we are offering a 10% discount right now as a way of welcoming new clients to see our convenient location in Westborough and to share the benefits of the program itself.

    Get in contact with us here to set up a consultation with us.

    You will be amazed at what we bring to the table!

    Brian Roberts – Director
    Central Mass Fat Loss
    6 Colonial Drive
    Westborough, MA 01581
    (508)733-1410 Cell or Text

    Check out our website for upcoming events as well as previous posts

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  • New Location For Your Convenience

    Hello, This is Brian Roberts your Central Mass Fat Loss Coach…

    I wanted to share the exciting news that we have a brand new location to offer to our clients beginning March 4th, 2019.

    Our location is:
    Westborough Family Chiropractic
    6 Colonial Drive
    Westborough, MA 01581

    This office will have easier access and convenience for our clients, as there is FREE parking at this facility.

    As our gift, we are also offering a 10% discount on all packages for new clients. So tell your loved ones to take advantage of the new location and savings.

    Brian Roberts – Director
    Central Mass Fat Loss
    6 Colonial Drive
    Westborough, MA 01581
    (508)556-6208 Office
    (508)733-1410 Cell or Text

    Check out our website for upcoming events as well as previous posts

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  • Weight Loss vs Fat Loss

    Crash Diets vs. Correct Nutrition

     

    Brian Roberts, your Central Mass Fat Loss Coach here …

    People talk about how they want to lose weight, but the truth is … what they should really want to do is LOSE FAT.

    Anyone can lose weight. All you have to do is stop eating (please don’t do that – that is what most of those unhealthy crash diets have you do). The point is that yes, you will lose weight, but the weight you lose will be muscle, fat, bone, water, and every other part of your body in an unhealthy fashion. This is reason why it comes back…

    The real goal for your “loss” journey should be to preserve as much muscle as possible, or possibly even gain some muscle mass, all while losing as much fat as possible. That way, you’re going to have a much improved body composition. Central Mass Fat loss will accomplish this and we will share how.

    What I tell my clients to do is STOP focusing on weight loss ( that is hard to do when your losing close to a pound a day, depending on commitment and personal health starting point) because that just leads to sabotaging any results you might have. And the scale is not the best and only judge of a healthier body. Instead, I give an individualized nutrition plan where the focus is on eating foods that are good for the body, and teaching them to change their eating and lifestyle routine. Once they have been on the program for a specific amount of time, I tell them to focus on how their clothes fit and feel, their strength, endurance, energy, and confidence levels. If these progress markers are improving over our short time and they’re feeling better about themselves, then that’s all the more reason to continue enthusiastically forward to reach our health and fat loss goals.

    Another key focus is on building muscle (and yes, it means that you might stay at the same weight for a short period of time, but that can actually be a sign that you are gaining muscle). Our clients typically lose 10 to 15 pounds in the first 21 days, than our bodies will start their adjustments. Our clients lose a very high percentage of fat during our 43 day program. After our first 43 days, we start on maintenance and we are having a really good time incorporating more activity, more foods and feeling really great.

    If you go into your journey with the right perspective and you optimize for fat loss and muscle preservation, your goal will be a lot easier to accomplish.

    In the end, your Fat loss experience will be more than you thought it would be… but the better picture is that you’ll be leaner, happier, stronger, more energized, eating better foods and more of it, and in a far better healthier frame of mind.

    Brian Roberts – Director
    Central Mass Fat Loss
    340 Main St Suite 855
    Worcester, Ma 01608
    (508)556-6208 Office
    (508)733-1410 Cell or Text

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  • We Understand Your Frustration…

    We Give You the Game Plan to Stay in the Game

    Brian Roberts, your Central Mass Fat Loss Coach here…

    You’ve been true to a weight loss diet or program and maybe exercise regime. You’ve may have worked off some of the holiday pounds; your clothes fit a little looser, and healthy eating has become a little easier but you still have uncomfortable moments.

    The first big party event of the year threatens to undo all your good work and hard efforts — the get together with friends and family watching the New England Patriots in the Super Bowl!

    Don’t worry. You can enjoy a Super Bowl party without risking too much of your waistline with a few timely tips. For starters, don’t starve yourself the day of the party — you’ll probably just make up for it by overeating later on at the gathering. Instead, follow my suggestions below both BEFORE you head out the door, and DURING your get together.

    The odds of eating healthy will be in your favor if you follow my tips. (Odds, get it?)

    The Day of the Big Game, eat as if it was a normal day, Breakfast, Lunch and Dinner…The food at the Big Game Party is still going to be there..

    Our first recommendation is to super hydrate. Yes, drink water.. lots of it, as long as you not allergic or have a medical condition prescribing not to drink water… We recommend half your weight in water ounces throughout the day. Try getting half of that in before noonish or 1Pm…
    Ex: 200lbs/2 = 100oz try getting about 50 ounces in before noon time..

    Water will help to increase your metabolism, help to detoxify your body, help your digestive system dissolve all those heavier foods possibly ingested later in the day.

    Our second recommendation: add some healthy veggies to normal eating meals during the day: broccoli, asparagus, cauliflowers, green beans, brussel sprouts…This will give your body the appropriate minerals and nutrients it will need and fill your belly up…let’s not be starved when we get to the festivities.

    Our third recommendation is to have a fruit with each normal meal of the day: a cup of pineapple, melon apple or an orange. These will help to decrease urgings for that extra piece of 7 layer chocolate cake or grabbing one too many cannoli’s or cheesecake.

    Our fourth recommendation: Get a vigorous walk in… or even better a good workout, if you’re physically able. This will get the blood flowing, oxygen into your system and a little time to ourselves before we take on a social engagement. It’s a social engagement, not a bad food eating contest…lol

    So, with that being said… I’ll end this with one very LAST idea:

    One of the nice things you can do for others and yourself is to offer to be the “RUNNING BACK” of your gathering… By this I mean that you’ll have better control over portion sizes and food selections if you serve yourself … and also offer to be the occasional food runner and bring back food for others (maybe even healthier choices for them too!). And in doing so, you get your body in motion to work off some of that food.

    So there ya go… Now you’ve got your Game Plan .. so go have fun and GO PATS!

    Brian Roberts – Director
    Central Mass Fat Loss
    340 Main St Suite 855
    Worcester, Ma 01608
    (508)755-7400 Office
    (508)733-1410 Cell or Text

    Check out our website for upcoming events as well as previous posts

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    For updates and event info, subscribe to our newsletter HERE

  • A Body’s Most Precious Resource – Water

    Importance of Water and Hydration

    One of the most precious and important resources on Earth that all creatures need is water. Without water there would be a severe scarcity of life on this planet. Water is a the most precious resource due to its influence on life. This blog is here to help you to understand why water is important to you for weight-loss goals. Before jumping into the importance of water, just think about your own body and what it needs to operate. The human body is composed of more than 50% of water and it can reach as high as 75% percent. Therefore, the human body needs water on a daily basis just to function at its normality. Our body contains even smaller organisms that function together, our organs and of course the smaller of organisms is cells. Each cell needs water to function properly and without water, our body wants to gain water in any way possible.

    Ask yourself, what do I drink and why do I drink that? Most of us will answer with coffee, energy drinks of some sort (red bull, monster, etc), sports drinks, sodas and water. Now, examine those particular drinks because most of them have plenty of sugar and sodium in them that can weigh the body down by slowing metabolism. Some of those drinks such as coffee and certain energy drinks can temporarily increase metabolism, but come with drawbacks such as increased sugar or sodium and additive products that aren’t as useful to the body. Stay focused on the water and minimal amount of coffee to increase your health, increase the chances to shed some fat stores, and to allow your body to be efficiently fueled. All of the drinks mentioned above in categories, will help you to gain more hydration just be wary of the additives, increased sugar intake, and sodium intake.

    For Weight-Loss

    There are some studies out there that have enhanced the importance of water, especially for weight-loss. Studies have shown that having water before a meal, roughly 30 minutes before a meal, can decrease appetite when you are just about to eat. Water has been known to decrease the amount of food intake, if you are aware of your body’s state of hydration. Meaning, a person is most likely to eat more food when they are dehydrated. It is a natural process by many animals, including humans, to find water in the foods that they eat. In addition, if you do not know about your body’s state of hydration you are more likely to feel hungry and crave food or, in this case, water. The study that was referred to earlier was about the intake of water before meals. This study concluded that people who were in the test group of drinking water before a meal, actually lost more weight than their control group counter-parts.

    Hydration is key to the weight-loss study mentioned above and it is important to understand the impact of a well hydrated body. If you are unaware of your state of hydration, then the most obvious thing to do is check your urine when you are going to the bathroom. Once you have seen the color of your urine, if it is yellow then you are dehydrated and if it is clear then you are hydrated. Now, that you have identified that you are dehydrated, it doesn’t mean that you should pound out 3 glasses or bottles of water. The state of hydration is a gradual process because your body can handle only so much water. Plus, if you pound through 3 bottles or glasses of water then your body is just going to flush your system. The biggest suggestion is to have a breakdown of your water intake or just set some time where you accomplish your goal. For example, wake up at 7 am and drink an 8 oz glass of water, next goal is at 9 am to have a 16 oz bottle of water, noon time just before eating have another 16 oz glass, and keep that process going for every couple of waters have a glass or bottle of water. The reason the example did not carry further beyond noon is that everyone has a different requirement for water. The suggestion is that if you are at 200 pounds, then you should drink half of your body weight. That means 100 oz of water in one day. That seems like an overwhelming number, but it actually means that your body is hydrated compared to being dehydrated. There are only positive benefits of being hydrated compared to the negative effects of being dehydrated.

    Positive benefits of being hydrated is that you just empowered your body to its maximum efficiency. This happens because all of your internal organs and cells are getting what they need to operate without adding stress to your body. Imagine never putting oil into your car engine, even though you need to get to your destination that is 15 minutes away. Your car will be burning hot from all of the friction and stress that is happening in the engine. Ensure to have your body hydrated so that you are putting less tax on your body. It will only serve you better in the future and it is less likely to make your heart work more and more to keep our complex body going. Again, going back to the engine example above, once you put the correct amount of oil and ensure to check your levels of oil in your car it tends to stay on the road longer than if you never put the oil in it. That is your body, your temple, your masterpiece, your insert comparison here and it needs to be protected or fueled correctly to live a healthy and long life.

     

     

  • Welcome To Central Mass Fat Loss – Where Healthier Lifestyle Starts!

     

    Hello Fellow Weight-Loss Adventurers,

    You have just successfully entered into a realm of education, nutrition, positive mindsets, weight-loss and much more. The best part about being here is that you can take away any information you need in order to acquire your ideal body image. Some of you may have stumbled upon the page to acquire health tips or some came here just looking for the validation of doing the right activity for yourself. All are welcome and we do not judge on your position in life, we just want you to be the most successful person that you can be.

    At Central Mass Fat Loss, we provide you with the tools you need to successfully and healthy lose that undesired and unhealthy fat from your body. We craft a plan that is designed specifically for you, that fits into your daily activities with very little time focused on losing those unhealthy fat stores. You will have the time to focus on your daily activities, while at the same time you will be losing those unhealthy fat stores attached to your body without noticing.

    Our mission of the company is to get you to your ideal body image and we have done so with our clientele who have accumulated over a total of 1,000 pounds of unhealthy fat loss. We are different from other companies where once you complete the program, we still offer our services to you for no-cost besides your desire to get to that goal weight you have desired to be at for some time now. Please enjoy our new blog, enjoy the information that our website has to offer, and come on down for a Free consultation. For 1 hour of your time and our time, we can create a plan tailored just to you.