Keep Your Weight Loss on Track

You have had your procedure and are slowly working solid foods back into your diet. The weight has begun to come off but you are worried that if you don’t stay on track you will stop losing weight – or worse, start gaining the bad weight back again. Here are five healthy habits to integrate into your life now so you can continue to live a healthier and happier life far into the future.

1. If you haven’t started a food journal and activity journal, start one now.
Keeping track of your food and activity levels will help you to be more cognizant of your daily protein intake and the affect that specific foods and food groups have on your body. Don’t lie to your food journal – it is important to keep an accurate log because it is for your reference. If you feel funny or gain some water weight, you can use your food journal to look back and see what might have caused the change.

You don’t need a fancy calendar or food log to keep a food journal – all you need is a plain old pencil and paper. But, if you do want a little assistance, there’s a great interactive desktop log on It even has a mobile app and there are over 250,000 foods in its database. There is also a community of members associated with the app as well as the option of acquiring access to Registered Dietitians.

2. Find a favorite exercise.
If you dread going to the gym or doing an hour-long spin class, the chances of you sticking to it is low. Finding an activity that you enjoy is important to help motivate and sustain you for the long-term. Try taking a salsa class where you can meet fun men and women, or maybe a daily bike ride is more your speed. Whatever you choose, make sure you enjoy it and look forward to it.

3. Start treating your workouts like a treat for good behavior.
Your workout is your “you” time. It is what you do daily to help yourself unwind and be a healthier, better you. Start thinking of your workout as a treat for getting everything accomplished during the day, or a treat for going to bed or waking up early in the morning. Thinking about your activity as a treat for doing something that affords you time to workout, (i.e. you “get” to exercise) versus as something you “have” to do can really go a long way to keeping you on track to being a slimmer, healthier and happier you.

4. Eat a high-protein, high-fiber breakfast.
Don’t have time to cook? There are plenty of healthy shakes and high-protein meal replacement alternatives to an egg-white and bell pepper breakfast. All in all, eating breakfast will help reduce your hunger throughout the day, kick-start your body’s metabolism and decrease the likelihood that you will make a poor food choice later on in the day.

5. Drink water, lots of water.
Not iced tea, not coffee, not soda, just plain old water. Drinking enough water is vital to any weight loss or body conditioning program because it keeps your body functioning properly. Highly successful and fit people drink at least eight 12-ounce glasses of water a day, plus as they need it during workouts.

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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Take Your Workout Outside in Melrose and Medford

Spring showers have finally started to cease and the summer months are upon us. After being indoors all winter you’re probably in the mood to get some sun and air. Here are five fun ways to take your workout outdoors, plus tips and directions for getting it done if you live in and around Melrose and Medford.


There are plenty of beautiful parks and trails in the Melrose, Medford and Boston area. Make it a social event and take a friend or go at it solo (or bring your dog!) Looking for a park in the area? Check out the Middlesex Fells Reservation Department of Conservation website here. also has a great list of trails and maps for you to use.

Go for a jog.

For some, jogging seems like a far-fetched idea – especially if you have never been an active or fit person. Never fear! When you feel up to it (always consult your physician before starting any new exercise program), after weight loss surgery you can start slowly and then add longer distances as you become more comfortable. If you have a smartphone, you can download an app to help you get started, track your distance and times, find trails, log calories burned and more. This 5K app was featured in,’s lifestyle-health section and in Health Magazine. It helps you train just three days a week with an easy-to-use beginner run/walk program. In just eight short weeks you could be running a full 5K or 3.1 miles without stopping!

Near a beach? Hit it!

Sand workouts blast fat, burn calories and can get you into amazing shape. Try walking lunges, body weight squats and running forward or backward. Don’t forget to stay hydrated, wear sunscreen and work up to your potential. Here’s a list of beaches near Medford with maps, descriptions and directions. Pack a high-protein lunch, call a few friends and plan for a fantastic day of fun in the sun.


It’s recommended by thousands of doctors and hundreds of studies tout its benefits. Additionally, when power-walking is done correctly, power-walking can melt away fat as quickly as running and sometimes even more quickly! Here’s a great article about walking for weight loss that will help you get started – from what to wear to tips and techniques to maximize your blast off to weight loss. So call a friend (or few), set a date, time and place and hit the trail.

Outdoor yoga

Tired of the same old mirrors and stuffy gym rooms? Invigorate your yoga routine with a little fresh air. Just pack a yoga matt, towel, bottle of water and sunscreen – especially if your practice will start or extend to times between 11 a.m. and 2 p.m. Your location will likely affect your mood, so choose one that is comfortable.

We are here for you every step of the way. Follow us and talk to our community on Facebook and Twitter. You’ll get healthy recipes, weight loss tips and tricks, and encouragement from our healthy, supportive community.

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Real Stories from Hallmark Health

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Get Help with Weight Loss in Medford, Mass

Are you struggling with obesity? We can help. Watch this video to see how.



If you are considering weight loss surgery as a way to manage your obesity, come to one of our FREE informational seminars where you will be able to have your questions answered by our expert team of physicians.

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Tips for Losing Weight After Weight Loss Surgery

Are you afraid of gaining your weight back after weight loss surgery? You’re not alone. Many people who undergo weight loss surgery are afraid that they will either stop losing weight before they reach their goal, or worse – start gaining weight again. Here are a few simple tips to help you lose weight after weight loss surgery, and stay motivated to keep it off long-term.

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Get Better Sleep

Did you know not getting enough sleep could contribute to obesity? Researchers at the University of Chicago published in the Annals of Internal Medicine a study where researchers determined four nights of sleep deprivation reduced insulin sensitivity in fat cells by 30 percent! Keep in mind, the less sensitive your cells are to insulin, the less your body will create hunger-regulating hormone.

If you’re having trouble sleeping, the solution could be adjusting what you do during the day. Here are a couple of things you can do to help you relax your mind and get your body ready to settle down when you need it to.

1. Create a list of “worries” that keep you awake; write down when and how you plan to tackle each task as well.

2. One hour before bedtime, dim the lights, turn off electronics and do an activity that you find relaxing such as reading, stretching, listening to music or even folding laundry. If possible, do the same activity every evening. When you do this, your body will begin to recognize the activity as a signal to start winding down for rest.

3. Once you are in bed, try relaxation exercises. They will help you shift focus and decrease anxiety.

Are you interested in bariatric surgery as an option for managing your obesity? Take your life back! Come to one of our FREE informational seminars and see what it is all about.

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Active Wear that Wears Well

Forget fancy name brands and trendy fits: active wear that wears well are designed to make physical activity comfortable.

Did you know that what you wear can make a difference in how you feel before, during and afterward your work out? Here are some important factors that affect the comfort of your workout clothes including fabric and fit for the specify activity you plan on doing. Keep them in mind when choosing active wear and you will not go wrong choosing a workout outfit.

1. Pick the right fabrics.
Did you know some fabric is designed to wick sweat away from your skin and others are designed to absorb sweat?

Choosing clothes that are made of wicking material will help keep you comfortable throughout your workout. Because the fabric “wicks” the sweat away from your skin, it will evaporate more quickly, keeping your body cool.

Polypropylene, SUPPLEX® and COOLMAX® are materials that help wick sweat from the skin without soaking your clothes with sweat.

Don’t like synthetic materials? Consider cotton.
While they absorb your sweat and do not “wick” it away from the skin, cotton is generally a comfortable and durable material.

Avoid clothes that don’t “breathe.”
Rubber- or plastic-based materials will not allow your sweat to evaporate and could elevate your body temperature, making it very uncomfortable to work out.

2. The Fit should fit your activity.
You need your workout clothes to fit correctly or you could spend the majority of your workout adjusting your pants instead of doing what you came to do — burn calories.

Think loose and comfortable, but keep in mind if you’re biking or running, you will want to avoid loose-fitting bottoms or wide-leg pants as they could get tangled under foot or in the pedals.

If you are participating in an activity like Pilates or yoga, fitted, stretchy fabrics that are wicking work well.

Generally speaking, you want comfortable clothes that won’t get in the way of the activity.

3. Change with the seasons.
Just like your other outfits, workout clothes should adjust with the season.

During hot weather, make sure your clothes are breathable and wicking. Choose clothing that is cool and allows you to freely move. If you’re working out outdoors, don’t forget sunscreen, a hat and sunglasses.

During cooler months, dress warmly while keeping in mind your heart rate and temperature will rise as your activity level increases. If you’re working out outdoors, dress in layers that you can peel off as you warm up. Keep the sweat-wicking clothes on the innermost layer, closest to your skin. Wear insulating layers on top of that and always cover your head, hands and ears to protect them from the cold.

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Eggcellant Bariatric Weight Loss Recipes

Eggs aren’t just a breakfast food! They make tasty dishes and are a fantastic source of riboflavins, vitamin B12, phosphorus, selenium and high-quality protein. The nutrients in eggs can help with weight management, eye health and healthy brain function.

Not only are eggs a great breakfast food, they are also convenient and easy to take with you. Do you think eggs are boring or that the only way to eat them is hard-boiled or fried? Think again! Here are some fantastic eggcellent recipes for you to try. Do you have a favorite egg recipe? Share it with other bariatric and weight loss surgery patients on our Facebook page!

20 Quick and Easy Ways to Cook Eggs

Get creative with these savory entrees, brunch dishes, desserts and even cocktails.

Poached Egg with Roasted Tomato

Done right and paired with cerry tomatoes, fresh thyme and an English muffin, these poached eggs will be a tasty start to your morning.


Artichoke-Scrambled Eggs Benedict

These scrambled eggs are anything but a boring breakfast food. Roasted artichoke bottoms stand in for English muffins, making this dish an elegant and healthy supper. You can even substitute the pancetta for roasted mushrooms as a vegetarian option.

Mediterranean-Style Poached Eggs

A savory mixture of artichoke hearts, tomatoes, bell pepper and onion creates a delicious bed for your gently cooked eggs. Serve on toast and you have a filling, healthy meal.


Kale, Veggie Sausage and Egg

Here’s a quick, easy breakfast or lunch dish that’s loaded with greens. Kale, garlic egg and olive oil make this a meal that will kickstart your metabolism and leave you feeling satisfied.

Avocado Egg Recipe

Creamy yet crunchy, this colorful egg salad is a great solution for leftover hard-boiled eggs. This recipe uses avocados, fresh radishes and lemon zest – yum!


Baked Asparagus with Fried Egg and Dill

Pair a bit of dill, olive oil, a spritz of fresh lemon and grape tomatoes with asparagus and top with a fried egg and you have a quick, flavorful dish.



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Skinny Dips: Bariatric Weight Loss Recipes

It’s not really a party until the dip shows up. Because they are good with fruit, pita bread and vegetables, dips area an easy crowd-pleaser.

If you are planning a party but want to keep the fat and calories down, here are a few delicious dip recipes for you to make.

Orange & Avocado Salsa

Made with pink grapefruit, minced red onion, cilantro and lime juice, this salsa is light and fresh-tasting.

Greek Spinach Dip

This creamy, calorie-conscious Spinach dip uses fat-free Greek yogurt, sauteed spinach, dill, garlic, scallions, dill, lemon and feta cheese.


Lima Bean Dip

This dip is kind of like hummus, only it uses frozen lima beans, lemon juice, sesame seeds, extra-virgin olive oil and garlic.


Avocado-Yogurt Dip with Cumin

Make this dip up to eight hours before your party and serve with pre-cut veggies and jicama, and give your guests a flavorful twist to the usual party dip.


Light Dip with Veggie Crudites

Light cream cheese, light mayo, light sour cream, lemon juice, white wine vinegar, pepper and the secret ingredient – Roquefort cheese, make for a zesty dip. Blanch bell peppers, cauliflower florets and other tasty veggies and you have crudités ready for dipping.


Lemon-Thyme Dip

This simple yet elegant tip can be served with crudités such as fennel, broccoli or endive.


Avocado-Corn Salsa

Easy and delicious, this colorful salsa is made with ripe tomatoes, frozen corn and avocado.



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Resolution Regroup – 5 Tips the Really Work

Spring is almost over. Did you write down your goals for the year?  It’s time to take out your list (or re-create one) and reaffirm where you stand.

If you’re like the majority, you might be losing sight of your goals or starting to slip just a little bit. No problem. Just keep in mind, to facilitate change in your life you need a sense of urgency and determination. Weight loss is a marathon – not a sprint.

Here are five ways you can transform you goals into real change in your life:

1. Accept the fact that you’re human. We are not perfect, and until we accept that we will never be able to change.

2. Acknowledge what you would like to change by saying it out loud or writing it down. “I have a problem with resisting ice cream,” or “I have a problem getting to the gym on weekdays.” By identifying your issue, it puts a name to what you would like to change and sets in motion your intent to take yourself more seriously.

3. Dedicate yourself to change. If you can’t make it to the gym during the week because of time constraints, write down other activities that you can do closer to the home or even in your living room. If you can’t seem to resist sweets, research tasty, healthy snacks that you can take with you so you have that extra ammunition when sweets are put in front of you.

4. Discipline yourself by repeating your goals to yourself every day. You can say it out loud or write it down. Reaffirmation can come in the form of writing down how many calories you eat every day or how much exercise you are getting.

5. Get started on your action plan. Steady progress, even if it is slow, will keep you moving toward your goal. Starting small and building on little victories it will reap huge benefits in the long-term. Exercise one day a week and build to four days a week over the course of two months.

Doing one thing daily that moves your toward your goal will help you begin a pattern of change that will accelerate over time. People often give up because of a feeling of overwhelm. Don’t feel like you have to do everything at once – take baby steps and keep a close eye on your goals. One day at a time is how big change is achieved.

Are you thinking about weight loss surgery as a solution for your obesity? Come to one of our FREE informational seminars and find out whether weight loss surgery is a viable solution for you!  Click here to view our calendar to see when you can next join us.

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