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It is not uncommon to lose motivation or patience along the span of your weight loss journey. Maybe you’re not seeing results as quickly as you hoped or the number on the scale has been the same for a while. Don’t let that stop you from continuing your journey! Here are a few tips from the Aspen Clinic to help you take weight loss day by day, and if you stick to them, eventually you will reach your goal! 

Food Journal

Science has proven that those who use a food diary when trying to lose weight see better results than those who do not. Our food journals are only $1 – and are exactly what you need to help monitor your daily intake! Inside you will find:

• Personal Weight Chart
• Daily logs for:
  • Breakfast, Lunch, Snack, Dinner
  • Calories, Fat Grams, Carbohydrates, Protein
  • Water Intake
  • Supplement Intake
  • Exercise Activity
  • Sleep
  • Mood
  • Body Composition Results Tracker (inside front cover of food journal)
  • Goals for Month: weight, fat %, nutrient intake, personal goals, activity goals, nutrition goals (inside back cover of food journal)

Water Bottle

The more water you drink, the more weight you will lose! Keeping a water bottle with you at all times makes you a lot more likely to reach your daily water requirement! According to Everyday Health, Drinking water is important during weight loss because it provides hydration without unwanted calories. Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner. Keep a water bottle on you at all times! 

Our “Patient Essentials” come included in our Platinum, Gold, Silver, or Bronze packages to provide everything you need to get started! You can also find each item in our online store.

Grocery List

Walking into the grocery store without a list (and on an empty stomach) can be detrimental to your progress when it comes to weight loss. Not knowing what to put on your grocery list can be just as damaging, but The Aspen Clinic has developed Grocery Guides to help you out! We have come up with incredibly detailed guides, including pictures, to take with you to Walmart, Target, Rouses, and Whole Foods to help determine which products are Aspen Clinic approved! We went down every aisle and sorted through every product including condiments, frozen foods, dressings, desserts, and even alcohol! Join the Aspen Clinic today for access to our Grocery Guides.

Supplements

Once you have learned which supplements will aid you on your weight loss journey, it is important to stay on top of them and take them every day! Keeping a constant flow of supplements going into your body will help maintain balance and rid the body of anything delaying weight loss. 

Healthy Snack

Did you know that snacking has the potential to help you lose weight? When you snack during the day, it prevents you from getting ravenously hungry. You’re more likely to grab a healthier snack than whatever sugary treat is closest. You’re also less likely to overeat at your main meals, which saves calories. Snacks like berries and unsalted nuts, Chomp jerky sticks, apple slices and almond butter, raw veggies and Tessemae ranch, Thunderbird bars, and Siete chips with Wholly Guacamole are just a few of the snacks that the Aspen Clinic recommends. 

8,000 Steps A Day

Setting a goal of 8,000 steps a day will not only give you something to work toward, but will also help promote movement throughout the day. Increasing physical activity such as your step count has the power to increase your lifespan by reducing the risk of developing chronic illnesses such as dementia, and certain cancers. In some cases, it helps improve health conditions such as type 2 diabetes.

Create a daily checklist for yourself and check these off as the day goes on. This is such an easy way to keep yourself on track while setting realistic daily goals. 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Schedule Appointment 

Taking time out of your day to move your body is essential to overall health and wellness. Your mind needs it, your body needs it, and your soul needs it! Not everyone is able to set aside a chunk of time and dedicate it to a workout, but moving your body doesn’t have to take much time at all! Here are five small but effective ways to move your body more on a daily basis from our team at the Aspen Clinic of Louisiana!

Take The Stairs

Skip the elevator and take the stairs whenever possible! Taking the stairs is such an easy way to improve your health, as it reduces the risk of stroke, improves cardiovascular fitness, strengthens muscles, and even burns more calories than jogging! 

Park Further Away

Parking your car further away from your destination is such a simple way to get more steps in. Get your blood pumping a bit before making it to your destination where more often than not, you will be sitting down!

Walk Around Once An Hour

Get up and move around once every hour, especially if you work at a desk! Set a timer so that you don’t forget. Even if it’s just a quick trip to the kitchen to get some water or check to see if that package you are waiting for has been delivered. Every movement counts toward your overall health and wellness!

Clean Your House

Even cleaning up your space counts as body movement! The average person burns 170 to 300 calories per hour cleaning. The number of calories you burn will depend on your weight and the intensity of the cleaning activity, but even this simple task will get your heart beating and blood flowing! 

Walk The Dog

Take your dog out for a walk or to the park. This is a great way to get some steps in, and can even turn into a trip that the whole family can get involved in. Take advantage of the beautiful nature and weather we have in Louisiana and get outside!

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment 

If you need help getting started moving around, or you are looking for some support along your wellness journey, join us! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 
Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

At The Aspen Clinic, the health and safety of our patients and staff is always our number one priority. With this in mind, we are continuing to closely monitor the COVID-19 (novel coronavirus) outbreak by staying up-to-date with the latest information from the Centers for Disease Control (CDC) and World Health Organization (WHO). We plan to stay open as long as possible, and will alert our patients of any closures as they occur. In the meantime, we will be implementing several policies and pre-cautions to aid in the safety of our patients and staff.

Please read the following information about our COVID-19 Patient Safety Plan: APPOINTMENTS: – In an effort to keep everyone safe, we are asking all patients/visitors to NOT enter the building, and instead call to reschedule appointments if the following apply to you or any member of your household: – Experiencing flu-like symptoms (fever, cough, shortness of breath) – Traveled out of the country with a return date in the past 14 days – Patients visibily displaying any symptoms will be asked to leave immediately and reschedule a minimum of 14 days from date – No more than 10 patients will be allowed within the clinics at a time, and will be required to sit at least a seat away from each other VISITOR RESTRICTIONS:  – No visitors/family members may accompany a patient into the building We will continue taking extra precautions to provide the safest environment possible for our patients and staff. For any questions about your appointment, please call the clinics directly.

A Message To Our Patients To protect all of our patients and staff, please call to reschedule your appointment if: – you are experiencing flu-like symptoms (fever, cough, shortness of breath) – you have traveled outside the country or on a cruise in the past 14 days – you have had close contact with any person, including healthcare workers, who is a lab-confirmed COVID-19 infected patient within the past 14 days. * Thank you for your understanding. * Our online store will remain open for purchase of supplements and products to continue the weight loss journey as we battle this virus.Our top virus prevention products: Pre-Probiotic & Anti-Inflammatory. You can also protect your immune system with doses of up to 5000 mg Vitamin C per day.

Steps to protect yourself from Coronavirus (COVID-19): – Wash your hands frequently with soap and water for at least 20 seconds, or with an alcohol-based hand sanitizer if soap and water are not available. – Avoid touching your eyes, nose, or mouth with your hands.Avoid close contact with sick people. – Cover your cough or sneeze with a tissue or your elbow. – Clean and disinfect frequently touched objects and surfaces using a household cleaning spray or wipe.