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Simple steps for losing weight fast and safe

If you’re overweight, losing weight has many health benefits.

Start making changes to your diet and level of physical activity that can become a part of your daily routine.

Evidence shows that the best way to lose weight is to make sustainable long-term changes to diet and physical activity that result in a steady rate of weight loss. Aim to lose 1lb to 2lb until you achieve a healthy BMI.

Understand the causes of weight gain before you start losing weight.

People who are overweight or obese should first aim to gradually build up to 150 minutes of moderate-intensity activity per week.

Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is often weight gain.

To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.

Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight.

Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.

Ready to get started?

Things you can do today to lose weight

You can take four actions today that will start your journey towards a healthy weight:

    • Check your BMI or body mass index. If it is in the obese range, aim to lose between 5% and 10% of your starting weight.
    • Check the glycemic index of foods and eliminate all high glycemic foods. 
    • Try to swap drinks all sugary drinks with those that are lower in fat and sugars. Don’t forget that alcohol is also high in calories, so cutting down could help you to control your weight. Light lemonade or other low calorie drinks are OK.
  • Next, find a way to fit more physical activity into your day. Understand the role of exercise in weight loss. Although exercise helps in combination with a restrictive diet but exercise on its own, without a restrictive diet, is not very useful for weight loss. Ideally, you should aim to walk 8,000 – 10,000 steps a day.
  • Start the day right with protein and not carbohydrate as protein or even fat for that matter, lasts longer and keeps you full for long. Use foods you already have at home such as eggs, lean protein meats etc.
  • belly fat
  • Check to see if you have a metabolic reason for weight gain such as insulin resistance. If you have skin tags, or thicker or dark lines in the neck, you may have insulin resistance.
  • skin tags and insulin resistance

    skin tags and insulin resistance


neck lines sign of insulin resistance

neck lines sign of insulin resistance

neck lines sign of insulin resistance

neck lines sign of insulin resistance

Insulin resistance causes belly fat and overall weight gain.

Find a weight loss program that is right for you using evidence.

What these weight loss videos


before and after weight loss pictures New York City

How to lose weight in New York City – Best weight loss options reviewed by a weight loss doctor

What scientists call "Overweight" ch...

What scientists call “Overweight” changes with our knowledge of human health (Photo credit: Wikipedia)

If you are a bit overweigtht or obese, you probably know that losing weight is never easy. While most people over simplify this and say “eat less, and exercise more”, you know that it is not as simple as that and if it is – 70 percent of the entire population would not be dealing with this issue of obesity or being overweight?

As a physician trained in the new field of obesity medicine and founder of W8MD medical weight loss centers of America, I want to review the best weight loss options for safe, and effective weight loss.

Before we discuss the weight loss options – these are the questions to consider

  • How does my weight affect my health?
  • Do I have a health problem that is causing me to be overweight?
  • How will losing weight help me?
  • What is a healthy weight for me?
  • How much weight do I need to lose?
  • How long should it take me to lose weight?
  • What are healthy ways to lose weight and keep it off?
  • How do I change my eating habits?
  • What kinds of physical activity do I need to do?
  • Could a weight-loss program help me?

How is obesity treated?

Despite a million products, there are about 6 proven strategies to treat obesity:

  • a diet low in calories
  • increased physical activity
  • behavior therapy
  • prescription medications
  • weight-loss surgery
  • correction of metabolic factors leading to weight gain such as insulin resistance, sleep problems etc.

‘What does your doctor offer for weight loss?

Most physicians have nothing to offer their overweight patients other than simply say“Lose Weight!” or hand out a diet sheet. This is not useful for most patients as obesity needs a more thorough and structured approach!

Insurance coverage for weight loss

Affordable Care Act of 2010 mandates all insurances, including Medicare, to provide full insurance coverage for obesity!  Depending on your insurance plan, you may be able to get these services at no cost to you. Talk to your insurance provider to learn more as this is mandated by the 2010 Affordable Care Act.

Related articles 

Weight loss appointments

Weight loss centers that accept insurance
Pennsylvania –Philadelphia Weight Loss
 Poly-Tech Sleep and W8MD Insurance Weight Loss Center: 1718, Welsh Rd, Philadelphia, PA, 19115


Our farthest patient comes from Nassau, Bahamas! Testimonials!

Philadelphia weight loss doctor

King of Prussia Weight Loss

Poly-Tech Sleep and W8MD Weight Loss Center at King Of Prussia: 987 Old Eagle School Rd, Ste 712, Wayne, PA, 19087


Our farthest patient comes from Delaware! Testimonials

New York City Weight Loss

W8MD’s NYC Insurance Weight Loss & Sleep Center at Sleep Medical Associates, PLLC, 2003, Bath Avenue, Brooklyn, NY, 11214


Our farthest patient comes from Dallas, Texas! Testimonials

weight loss doctor new york city

New Jersey Weight Loss

W8MD medical weight loss program at Vida Sleep Center of Dr. Felix Roque’s office at 543, 45th Street, Union City, New Jersey. 543 45th St, Union City, NJ  07087

(201) 766-6469.

This center bills out of network for insurance.

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Free tips for weight loss

Fresh vegetables are important components of a...

Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)

Paying attention to what, when, how often, and how much you eat can be the first step to helping you eat better.
What kinds of foods should I eat?
Every 5 years the Government releases dietary guidelines that recommend what kinds of food to eat and to limit so you can have a healthy eating plan.
Eat more of these nutrient-rich foods Nutrients—like vitamins, minerals, and dietary fiber—nourish our bodies by giving them what they need to be healthy. The guidelines advise
adults to eat the following foods because they are rich in nutrients:


  • „ fruits and vegetables
  • „ whole grains, like oatmeal, whole-wheat bread,and brown rice
  • „ seafood, lean meats, poultry, and eggs
  • Eat more nutrient-rich foods

Healthy Eating
„ fat-free or low-fat milk and cheese, or substitutes (like soy or rice milk) that are high in vitamin D
and calcium „ beans, nuts, and seeds Eat less of these foods Some foods have many calories but few of the vitamins, minerals, or fiber your body needs. Added
sugars, solid fats, and refined grains pack a lot of calories into food but do not add nutrients. The Government’s dietary guidelines recommend that
you limit foods such as these:

  • „ sugar-sweetened drinks and desserts
  • „ foods with butter, shortening, or other fats that are solid at room temperature
  • „ white bread, rice, and pasta that are made from refined grains

How Much Should I eat?

How much you should eat depends on your genes,  sex, age, and how active you are. In general, men need more calories than women do, and younger adults need more calories than adults in midlife and
older. At all ages, adults who are more physically active need to eat more calories than those who are less active.
How can I follow a healthy eating plan?
These tips may help you stay on track with your plan to eat better: „ Have low-fat, low-sugar snacks on hand.
Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
„ Select a mix of colorful vegetables each day.
Choose dark leafy greens, such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes,
red peppers, and tomatoes.
• low-fat or fatfree yogurt
• fresh, canned,
or dried fruit
• sliced vegetables
or baby carrots8

Better Health Tips for Adults
„ Eat breakfast every day. People who eat breakfast are less likely to overeat later in the day.
„ Choose whole grains more often. Try wholegrain breads and pastas, oatmeal, brown rice, or bulgur.
„ Choose fresh fruit more often than fruit juice.
Fruit juice has little or no fiber, the calories may be high, and many juices have added sugar. „ Use fats and oils sparingly. Olive, canola, and peanut oils; avocados; nuts and seeds; olives;
and fish provide heart-healthy fat as well as vitamins and minerals.
„ Limit foods and beverages that are high in sugar. 
• oatmeal with low-fat or fat-free milk or a soy-based drink, topped with walnuts and fresh or dried fruit
• a slice of whole-wheat toast with a thin piece of low-fat cheese • fruit smoothie made with frozen fruit and low-fat yogurt
• high-fiber, low-sugar cereal with a soy-based beverage or fat-free milk

What can I do to lose weight?

What defines a healthy weight varies from person to person. Ask your health care provider about what a healthy weight is for you. If you are overweight or are experiencing health problems linked to overweight or obesity, consider a weight loss reduction program under medical supervision such as the W8MD’s insurance physician weight loss program.

How much weight should I lose?

While it depends on a lot of factors, even a small change in weight has many health benefits. A weight loss of 5 to 7 percent of your body weight over 6 months or longer has
been shown to improve health.
Use a food diary to track what you eat To keep a food diary, write down all the food you eat in a day. Also write down the time you eat and your feelings at the time. Writing down
your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are in a big group, simply because everyone around you is eating.
The next time you are eating with a big group, be mindful of that trigger and try to limit how much you eat.

Related weight loss articles for losing weight fast

w8md weight loss you tube channel

w8md weight loss youtube channel

Vegetarian diet for weight loss

A vegetarian dinner at a Japanese Buddhist temple

A vegetarian dinner at a Japanese Buddhist temple (Photo credit: Wikipedia)

Eating a more plant-based diet can boost your health, whether you’re a vegetarian or not.

What is it about the vegetarian lifestyle that can protect your health? And are there risks to being vegetarian? NIH-funded researchers are looking for answers. They’re exploring the many ways that diet and other factors affect our health.

Vegetarian meals focus on fruits and vegetables, dried beans, whole grains, seeds and nuts. By some estimates, about 2% of the U.S. adult population follows this type of diet.

People have many reasons for becoming vegetarians. Some want to eat more healthy foods. Others have religious or economic reasons or are concerned about animal welfare. “Vegetarian diets are also more sustainable and environmentally sound than diets that rely heavily on meat, poultry and fish,” says NIH nutritionist Dr. Susan Krebs-Smith, who monitors trends in cancer risk factors.

Most people think of vegetarian diets as simply eating plant foods and not eating meat, poultry and fish. “But in fact, there are many different types of vegetarian diets,” Krebs-Smith explains. “Some are more restrictive than others.”

Strict vegetarians, or vegans, eat plant foods and reject all animal products—meat, poultry, fish, eggs, dairy and sometimes honey. Those who also eat dairy products are called lacto vegetarians. Vegetarians who eat both dairy and eggs are called lacto-ovo vegetarians.

Some vegetarians eat fish but not meat or poultry. They’re called pescatarians (pesce is Italian for fish).

“Then there are the so-called flexitarians, or semi-vegetarians. These are people who eat a mostly vegetarian diet, but they occasionally eat meat,” says Jody Engel, a nutritionist and registered dietitian at NIH. “They might say ‘I’m a vegetarian, but I need to eat my burgers every Sunday.’  People tend to follow their own rules, which is one reason why it’s hard for researchers to study vegetarians. There’s so much variance.”

Despite the different definitions, “there’s tremendous agreement among nutrition experts and health organizations that a more plant-based diet is beneficial, whether you’re a true vegetarian or not,” says Krebs-Smith. “Most Americans don’t eat enough fruit, vegetables, legumes or whole grains. There’s a huge consensus that eating more of these foods would be a good idea for everyone.” 

Vegetarian diets tend to have fewer calories, lower levels of saturated fat and cholesterol, and more fiber, potassium and vitamin C than other eating patterns. Vegetarians tend to weigh less than meat-eaters, and to have lower cancer rates. “Evidence also suggests that a vegetarian diet is associated with a lower risk of death from certain heart diseases, and that those who follow a vegetarian diet tend to have lower LDL [“bad”] cholesterol levels,” says Engel. 

In some cases, though, it’s unclear if certain health benefits come from plant-based eating or from the healthy lifestyle of most vegetarians. “Vegetarians are generally more physically active and have healthier habits than non-vegetarians. They also typically have a higher socioeconomic status, at least in the United States,” says Krebs-Smith.

Because vegetarians by definition don’t eat meat, some people jump to the conclusion that simply cutting meat from your diet will lead to health benefits. “But it’s actually more complicated than that,” says Fraser. “Differences in life expectancy and other health matters might be related to the extra fruits, vegetables, nuts and legumes—including soy—that vegetarians tend to eat. You can’t necessarily conclude it’s based on the absence of meat,” he says.

Experts generally agree that vegetarians who eat a wide variety of foods can readily meet all their body’s needs for nutrients. “At any stage of life, you should be able to eat a healthy diet by consuming vegetarian foods. But it does take a little planning,” says Rachel Fisher, a registered dietitian involved in nutrition research at NIH.

Vegetarians need to be sure they take in enough iron, calcium, zinc and vitamin B12. Studies show that most vegetarians do get enough, in part because so many cereals, breads and other foods are fortified with these nutrients. “Vegans in particular need to be certain to get enough vitamin B12 and omega-3 fatty acids,” says Fisher. Omega-3—found in fish, flax seed, walnuts and canola oil—is important for heart health and vision.

Some vegetarians take dietary supplements to make sure they’re getting everything they need. It’s a good idea to talk to a registered dietitian or other health professional if you’re a vegetarian or thinking of becoming one.

Whether you’re a vegetarian or not, Fisher says, you can benefit from the high fiber, low fat and rich nutrients of a vegetarian diet. “Vegetarian foods can be so delicious, and they’re so good for you,” she says.

Try using a variety of spices and herbs to make things interesting. And make sure not to overcook your vegetables, or they might lose some of their valuable nutrients. 

Adapted from:

Facts and Myths About Weight Loss

    Weight Loss Myth: Fad diets will help me lose weight and keep it off.

A diet rich in soy and whey protein, found in ...

A diet rich in soy and whey protein, found in products such as soy milk and low-fat yogurt, has been shown to reduce breast cancer incidence in rats. (Photo credit: Wikipedia)

Fact:Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. Some of these diets may help you lose weight at first. But these diets are hard to follow. Most people quickly get tired of them and regain any lost weight.

Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

Healthy habits may help you lose weight.

Make healthy food choices. Half of your plate should be fruits and veggies.

Eat small portions. Use a smaller plate, weigh portions on a scale, or check the Nutrition Facts label for details about serving sizes

Build exercise into your daily life. Garden, go for family walks, play a pickup game of sports, start a dance club with your friends, swim, take the stairs, or walk to the grocery store or work.

Combined, these habits may be a safe, healthy way to lose weight and keep it off.

TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.

Fresh vegetables are important components of a...

Fresh vegetables are important components of a healthy diet. (Photo credit: Wikipedia)

Weight Loss Myth: Carbs are fattening. I should limit them when trying to lose weight.

Fact: Carbohydrates (carbs) are the body’s main source of fuel for energy. You don’t have to limit all carbs to lose weight. There are two main types of carbs: simple carbs (sugars) and complex carbs (starches and fiber). Foods that are high in complex carbs—like fruits, veggies, and whole grains—provide a healthy supply of fiber, minerals, and vitamins. But simple carbs from cake, candy, cookies, and sugar-sweetened desserts and drinks (including alcohol) have many calories and few nutrients.

Government dietary guidelines advise eating plenty of unrefined grains, like brown rice and whole-wheat bread, cereal, and pasta. They also suggest that fruit and veggies should make up half of what is on your plate. The Resources section at the end of this fact sheet offers helpful links to these guidelines and the ChooseMyPlate website, which provides information, tips, and tools on healthy eating.

TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create a healthy eating plan that mixes carbs, fat, and protein:

Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.

Limit added sugars, cholesterol, salt (sodium), and saturated fat.

Eat low-fat protein: beans, eggs, fish, lean meats, nuts, and poultry.

Meal Myths

Weight Loss / Meal Myth: Some people can eat whatever they want and still lose weight.

Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight.

A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. If you would like to lose weight, speak with your health care provider about factors that may affect your weight. Together, you may be able to create a plan to help you reach your weight and health goals.

Eat the rainbow!

When making half of your plate fruits and veggies, choose foods with vibrant colors that are packed with fiber, minerals, and vitamins.

Red: bell peppers, cherries, cranberries, onions, red beets, strawberries, tomatoes, watermelon

Green: avocado, broccoli, cabbage, cucumber, dark lettuce, grapes, honeydew, kale, kiwi, spinach, zucchini

Orange and yellow: apricots, bananas, carrots, mangoes, oranges, peaches, squash, sweet potatoes

Blue and purple: blackberries, blueberries, grapes, plums, purple cabbage, purple carrots, purple potatoes

For more tips on healthy eating, see the Resources section for helpful links to federally approved dietary guidelines and MyPlate.

TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes (see the sidebar to understand portions and servings). Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies.

What is the difference between a serving and a portion?

How to understand and use the US Nutritional F...

How to understand and use the US Nutritional Fact Label (Photo credit: Wikipedia)

The U.S. Food and Drug Administration (FDA) Nutrition Facts label appears on most packaged foods (see Figure 1). It tells you how many calories and servings are in a box or can. The serving size varies from product to product.

A portion is how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. Sometimes the serving size and portion size match; sometimes they do not.

You can use the Nutrition Facts label track your calorie intake and number of servings

To make healthy food choices by serving smaller portions and selecting items lower in fats, salt, and sugar and higher in fiber and vitamins.

Myth: “Low-fat” or “fat-free” means no calories.

Fact: A serving of low-fat or fat-free food may be lower in calories than a serving of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. These foods may contain added flour, salt, starch, or sugar to improve flavor and texture after fat is removed. These items add calories.

TIP: Read the Nutrition Facts (see Figure 1) on a food package to find out how many calories are in a serving. Check the serving size, too—it may be less than you are used to eating.

Weight Loss Myth: Fast foods are always an unhealthy choice. You should not eat them when dieting.

Fact: Many fast foods are unhealthy and may affect weight gain. However, if you do eat fast food, choose menu options with care. Both at home and away, choose healthy foods that are nutrient rich, low in calories, and small in portion size.

WEIGHT LOSS TIP: To choose healthy, low-calorie options, check the nutrition facts. These are often offered on the menu or on restaurant websites. And know that the nutrition facts often do not include sauces and extras. Try these tips:

Avoid “value” combo meals, which tend to have more calories than you need in one meal.

.Choose fresh fruit items or nonfat yogurt for dessert.

.Limit your use of toppings that are high in fat and calories, like bacon, cheese, regular mayonnaise, salad dressings, and tartar sauce.

.Pick steamed or baked items over fried ones.

.Sip on water or fat-free milk instead of soda.

Weight Loss Myth: If I skip meals, I can lose weight.

Fact: Skipping meals may make you feel hungrier and lead you to eat more than you normally would at your next meal. In particular, studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast.

WEIGHT LOSS TIP: Choose meals and snacks that include a variety of healthy foods. Try these examples:

For a quick breakfast, make oatmeal with low-fat milk, topped with fresh berries. Or eat a slice of whole-wheat toast with fruit spread.

.Pack a healthy lunch each night, so you won’t be tempted to rush out of the house in the morning without one.

.For healthy nibbles, pack a small low-fat yogurt, a couple of whole-wheat crackers with peanut butter, or veggies with hummus.

Weight Loss Myth: Eating healthy food costs too much.

Fact: Eating better does not have to cost a lot of money. Many people think that fresh foods are healthier than canned or frozen ones. For example, some people think that spinach is better for you raw than frozen or canned. However, canned or frozen fruits and veggies provide as many nutrients as fresh ones, at a lower cost. Healthy options include low-salt canned veggies and fruit canned in its own juice or water-packed. Remember to rinse canned veggies to remove excess salt. Also, some canned seafood, like tuna, is easy to keep on the shelf, healthy, and low-cost. And canned, dried, or frozen beans, lentils, and peas are also healthy sources of protein that are easy on the wallet.

WEIGHT LOSS TIP: Check the nutrition facts on canned, dried, and frozen items. Look for items that are high in calcium, fiber, potassium, protein, and vitamin D. Also check for items that are low in added sugars, saturated fat, and sodium. For more tips, see Smart Shopping for Veggies and Fruits and Healthy Eating on a Budget, both on the MyPlate website (see the Resources section).

Physical Activity Myths

The “weigh” he was Camp America commandant los...

The “weigh” he was Camp America commandant loses more than 50 pounds with help from friends Army Sgt. 1st Class Danny Carreras, Sgt. 1st Class Guillermo Santiago and Master Sgt. Orlando Negron of Headquarters and Headquarters Company of 525th Military Police Battalion, walk as part of a daily exercise routine to promote health and lose weight. – JTF Guantanamo photo by Army Spc. David McLean (Photo credit: Wikipedia)

Weight Loss Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.”

Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, along with certain genetics, can build large muscles.

TIP: Government guidelines for physical activity recommend that adults should do activities at least 2 times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster.

For more on the benefits of physical activity and tips on how to be more active, check out the Government’s guidelines for physical activity (see the Resources section for a link).

Weight Loss Myth: Physical activity only counts if I can do it for long periods of time.

Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time. You can spread these sessions out over the week.

WEIGHT LOSS TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.

Don’t just sit there!

Americans spend a lot of time sitting in front of computers, desks, hand-held devices, and TVs. Break up your day by moving around more and getting regular aerobic activity that makes you sweat and breathe faster.

..Get 150 to 300 minutes of moderately intense or vigorous physical activity each week. Basketball, brisk walks, hikes, hula hoops, runs, soccer, tennis—choose whatever you enjoy best! Even 10 minutes of activity at a time can add up over the week.

. Strengthen your muscles at least twice a week. Do push-ups or pull-ups, lift weights, do heavy gardening, or work with rubber resistance bands.

Food Myths

Myth: Eating meat is bad for my health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy plan to lose weight. Chicken, fish, pork, and red meat contain some cholesterol and saturated fat. But they also contain healthy nutrients like iron, protein, and zinc.

TIP: Choose cuts of meat that are lower in fat, and trim off all the fat you can see. Meats that are lower in fat include chicken breast, pork loin and beef round steak, flank steak, and extra lean ground beef. Also, watch portion size. Try to eat meat or poultry in portions of 3 ounces or less. Three ounces is about the size of a deck of cards.

Myth: Dairy products are fattening and unhealthy.

Fact: Fat-free and low-fat cheese, milk, and yogurt are just as healthy as whole-milk dairy products, and they are lower in fat and calories. Dairy products offer protein to build muscles and help organs work well, and calcium to strengthen bones. Most milk and some yogurts have extra vitamin D added to help your body use calcium. Most Americans don’t get enough calcium and vitamin D. Dairy is an easy way to get more of these nutrients.

TIP: Based on Government guidelines, you should try to have 3 cups a day of fat-free or low-fat milk or milk products. This can include soy beverages fortified with vitamins. If you can’t digest lactose (the sugar found in dairy products), choose lactose-free or low-lactose dairy products or other foods and drinks that have calcium and vitamin D:

..Calcium: soy-based drinks or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale

. Vitamin D: cereals or soy-based drinks

Myth: “Going vegetarian” will help me lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than non-vegetarians. Some research has found that vegetarian-style eating patterns are associated with lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. Vegetarians also tend to have lower body mass index (BMI) scores than people with other eating plans. (The BMI measures body fat based on a person’s height in relation to weight). But vegetarians—like others—can make food choices that impact weight gain, like eating large amounts of foods that are high in fat or calories or low in nutrients.

The types of vegetarian diets eaten in the United States can vary widely. Vegans do not consume any animal products, while lacto-ovo vegetarians eat milk and eggs along with plant foods. Some people have eating patterns that are mainly vegetarian but may include small amounts of meat, poultry, or seafood.

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients that others usually take in from animal products like cheese, eggs, meat, and milk. Nutrients that may be lacking in a vegetarian diet are listed in the sidebar, along with foods and drinks that may help you meet your body’s needs for these nutrients.

  Nutrient    Common Sources 
Calcium   dairy products, soy drinks with added calcium, tofu made with calcium sulfate, collard greens, kale, broccoli  
Iron   cashews, spinach, lentils, chickpeas, bread or cereal with added iron  
Protein   eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers  
Vitamin B12   eggs, dairy products, fortified cereal or soy drinks, tempeh, miso (tempeh and miso are foods made from soybeans)  
Vitamin D   foods and drinks with added vitamin D, including milk, soy drinks, or cereal  
Zinc   whole grains (check the ingredients list on product labels for the words “whole” or “whole grain” before the grain ingredient’s name), nuts, tofu, leafy greens (spinach, cabbage, lettuce)  

How can W8MD Medical Weight Loss Center’s Insurance Physician Weight Loss Programs in New York City And Greater Philadelphia Help?

W8MD is a physician supervised medical weight loss program that is tailored to your needs. You can lose up to 20 lbs in the first month * using our W8MD medically supervised weight loss program.

Our physicians have received a thorough education in the field of bariatric medicine dealing with non- surgical medical weight loss. We also provide extensive counselling on wellness for individuals, families, and small businesses to help keep you healthy!

Adapted from:

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Very Low Calorie Diets For Weight Loss

What is a Very Low Calorie Diet (VLCD) Diet?

A VLCD is a special diet that provides up to 800 calories per day. VLCDs use commercial formulas, usually liquid shakes, soups, or bars, which replace all your regular meals. These formulas are not the same as the meal replacements you can find at grocery stores or pharmacies, which are meant to replace one or two meals a day.

w8md-weight-loss-supplementsQuick Weight Loss Almost As Fast As Post Bariatric Surgery With VLCD Diets

This type of diet is used to promote quick weight loss, often as a way to jump-start an obesity treatment program. VLCD formulas are designed to provide all of the nutrients you need while helping you lose weight quickly. In fact, what gastric bypass does is similar to VLCD in the fact that, post bariatric surgery, you will be forced to limit yourself small quantities of food similar to that of the VLCD. Most people would choose a natural, non-surgical method such as the VLCD, to restrict their calories, given a choice of surgery versus the natural VLCD Diets under careful medical supervision.

Medical Nutrition Therapy For Fast Weight Loss

Medical Nutrition Therapy (MNT) programs include using specialized meal replacements and very low calorie diets (VLCD,) also called protein sparing modified fasts (PSMF). These plans reduce calories using meal replacements and simple meals for as long as several months to reduce weight rapidly. We offer a variety of plans to suit your particular tastes and medical nutrition needs.

VLCD and LCD Low Calorie, Low Carbohydrate Balanced and Affordable Meal Replacements

We offer 800 calorie very low calorie diets with or without meal replacement. We also offer 1000-1500 calorie Low Calorie Diets with or without meal replacements along with appropriate medications for fast and safe weight loss under careful medical supervision and your insurance might cover the cost of the visits.

Cheapest and Most Delicious Weight Loss Supplements In Greater Philadelphia, New York City or Other Places

We carry delicious and the most affordable Protein Meal Replacements with protein bars, shakes, smoothies, soups, and other weight loss supplements that can safely be used as liquid meal replacements lose the weight on your own although it is a bit more time consuming and can potentially be frustrating to do the calorie counting.

Potential cost savings on grocery bills 

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Since our meal replacements cost as little as 2.14 cents a meal replaced, you can potentially save your monthly grocery bill by up to 15 percent as even the grocery ingredients in a home cooked meals might cost a bit more, not counting the time it took to prepare those meals.

Our W8MD Partial or Complete Meal Replacement at 2.14 cents is one of the most affordable and cheaper than Nutrisystem, Medifast or other meal replacement programs and is medically supervised, unlike the “buy it on TV” programs. 

However, these products, medications, and any other tools are all optional. You can just get the dietary instructions from us with meal plans, lessons, and Medical nutrition therapy is nutrition and lifestyle counseling that has a positive effect on disease. MNT is useful for high cholesterol, high triglycerides, blood pressure, heart disease, sleep apnea, digestive diseases and other conditions.

Best Protein Bars, Shakes, Smoothies For Weight Loss

A very low-calorie diet (VLCD) is not just any diet that is low in calories. It is a special type of diet that replaces all of your meals with prepared formulas, often in the form of liquid shakes.  A VLCD may be used for a short time to promote quick weight loss among some people who are considered to be obese. The diet requires close care from your doctor and is usually combined with other ways to lose weight such as weight loss medications or “diet pills” to suppress the appetite, and food cravings. prab-r-tumpati-3

What are the health benefits of a VLCD?
A VLCD may allow you to lose about 3 to 5 pounds per week. This may lead to an average total weight loss of 44 pounds over 12 weeks.
Such a weight loss can rapidly improve medical conditions linked to obesity, including diabetes, high blood pressure, and high cholesterol.

Rapid Weight Loss With 800 calorie VLCD Diet 
The rapid weight loss experienced by most people on a VLCD can be very motivating. Patients who participate in a VLCD program that also includes lifestyle changes may lose about 15 to 25 percent of their initial weight during the first 3 to 6 months. They may maintain a 5 percent weight loss after 4 years if they adopt a healthy eating plan and physical activity habits.

How can W8MD Medical Weight Loss Program Help?

W8MD Medical Weight Loss Program is a medical weight loss and sleep wellness program for people who are serious about losing weight and gaining control of their health. We understand that losing weight and keeping it off is a challenge for many people and a physician trained in the new field of Obesity Medicine can help. That is why we are committed to our proven approach to medical weight loss using evidence based non surgical methods. We want to give you all the tools you need to succeed in losing weight fast and safe in New York City. fbcover2

If you are a bit overweight or obese and would like to lose weight safely and effectively using proven and evidence based methods instead of fad and unhealthy diets, W8MD’s unqiue insurance physician weight loss and wellness program might be right for you. Since acceptance is limited to only about 10 new patients a week at this time, call W8MD today at 718-946-5500 to see if you can be accepted in the W8MD’s insurance medical weight loss program.

Under the direction of Dr. Prab Tumpati, W8MD Weight Loss Centers unique insurance physician weight loss program can make a difference. Dr. Tumpati has passed a written board examination in the field of Bariatric Medicine and is also Board Certified in Sleep Medicine and Internal Medicine. The doctor’s of W8MD partner with each patient to develop a custom weight management program to best meet their individual needs taking into account their medical history, lifestyle and goals.

Weight Loss Testimonials: “I would most definitely recommend to go to here. They are very nice helpful and know what they are doing and talking about, I can see that the doctor has experience for sure.”

“I like the Doc. He seem’s to know what he’s talking about nice guy” – J.S.

“After losing 75 lbs, I am cured of sleep apnea, and never felt better! My only problem is that I need new cloths!” – Larry J.

“I came of 5 medications within 2 months of starting the program. This program is amazing and it works”. As they accept insurance, it is as simple as seeing any doctor!” Jorge!

Think W8MD for weight loss! Call 1-800-W8MD-007.

How to choose the right weight loss program for you?

Here is a list of commonly searched weight loss terms by people. With so many confusing choices, where do you begin? What is the right choice for you? Are there side effects or complications? How expensive are these so called “diets”. What if my body does not agree with the diet I choose? If any of the above sound familiar, you are not alone. About one in three Americans is trying to lose weight, according to research. bigstock-Reaching-Her-Target-Weight-4961548

With so much confusing and misleading information, you would need a physician familiar with evidence based diets to recommend the best diet for you. The best part is, if you have health insurance, and you are a bit overweight or obese, your insurances might cover the cost of the weight loss physician visit, thanks to the Affordable Care Act of 2010 that mandates insurance coverage for obesity for all adults.

Here are some of the commonly searched weight loss terms that people search? Where do you start? Let W8MD Medical Weight Loss Center’s of America’s unique weight loss and wellness program help you choose the right option for you.

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How to choose the correct diet for you?

bigstock-Mature-Woman-On-Weight-Scale-6570635Here is a list of the commonly searched diets. With so many different diets, and with 20,000 books written on this topic of diet and weight loss, it is very confusing for an average consumer to choose what is the best option for them. As a physician trained with a fellowship in this field of obesity medicine, I understand how frustrating, and hopeless some of these choices can be without knowing where to start.

What is the best diet for me?

Let a professionally trained obesity medicine physician that will accept your health insurance for the visit help you choose the right option for you. It is not just any diet that you want to try but understand the factors contributing to your weight gain such as insulin resistance that affects up to one in three American to the degree of prediabetes, hormonal, nutritional, stress, medications, sleep disorders, genetic, and other factors that cause weight gain and help you start a plan that is right for you. With no setup fees, obligations, mandatory products, and with insurances accepted, W8MD’s unique medical weight loss plan is cheaper than even non-medical programs like Jenny Craig’s. Call 1(800)W8MD-007 to see if you can accepted in our insurance weight loss plan. We get patients from far and near due to the uniqueness of the program.

How Can W8MD Medical Weight Loss Center’s Weight Loss Program Help? W8MD Medical Weight Loss Program is for people who are serious about losing weight and gaining control of their health. We understand that losing weight and keeping it off is a challenge for many people and a physician trained in the new field of Obesity Medicine can help. That is why we are committed to our proven approach to medical weight loss using evidence based non surgical methods. We want to give you all the tools you need to succeed in losing weight fast and safe in New York City.

If you are a bit overweight or obese and would like to lose weight safely and effectively using proven and evidence based methods instead of fad and unhealthy diets, W8MD’s unqiue insurance physician weight loss and wellness program might be right for you. Since acceptance is limited to only about 10 new patients a week at this time, call W8MD today at 718-946-5500 to see if you can be accepted in the W8MD’s insurance medical weight loss program. Under the direction of Dr. Prab Tumpati, W8MD Weight Loss Centers unique insurance physician weight loss program can make a difference. Dr. Tumpati has passed a written board examination in the field of Bariatric Medicine and is also Board Certified in Sleep Medicine and Internal Medicine. The doctor’s of W8MD partner with each patient to develop a custom weight management program to best meet their individual needs taking into account their medical history, lifestyle and goals.


Sleep disorders and weight gain! Since weight and sleep go together, most of the W8MD centers are able to address sleep issues such as snoring, obstructive sleep apnea, narcolepsy, insomnia and restless leg syndrome to name a few.

Limited Acceptance Due to popular demand for the insurance weight loss program, we can only accept about 10 new patients per week at this time in our New York City or Greater Philadelphia medical weight loss offices. W8MD has helped patients achieve their goals by using a proven four-step method for safe weight loss: •a physician-supervised diet and weight loss medication, •a personally structured and administered exercise program, •comprehensive behavior therapy, and

•ongoing weight maintenance support. We can help you achieve long-lasting weight loss without feeling constantly hungry and deprived. When you resent your weight loss plan because you feel constantly hungry, it is much more difficult to maintain any significant lifelong changes. When you feel hungry, you are biologically driven to eat, and diet plans that force you to fight that biological impulse can be difficult to maintain.

At W8MD Medical Weight Loss Program, we want to help you achieve lasting weight loss results and make changes that will keep you healthy for a lifetime. W8MD Medical Weight Loss Program is dedicated to individualized, affordable treatment and as one of the very physician supervised medical weight loss programs to accept most health insurances for the weight loss physician visits.  Our non-surgical medical weight loss program is based on the latest medical research and utilizes proven methods to lose weight rapidly and keep it off for a lifetime.

Our Medical Director  Dr. Prab R. Tumpati is a highly trained and respected physician with training in Obesity Medicine, in addition to being board certified in Internal Medicine and Sleep Medicine, and is well versed in the medical treatment of overweight and obesity. Dr. Tumpati oversees all our patients and helps customize their individual weight loss treatments. We are committed to helping you lose weight as safely and efficiently as possible.

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