healthy diet and nutrition tips for weight loss in New York City

Diet and nutrition is one of the most discussed topics with over 20,000 books written on this topic and counting. Unfortunately, all this knowledge only lead to more confusion as most of these books are filled with half truths, misinformation or even frank false statements and inferences. Americans currently consume too much sodium and too many calories from solid fats, added sugars, and refined grains.

Exercise and weight loss

Exercise and weight loss

The traditional thinking of “eat less, exercise more” for weight loss also is useless as it over simplifies it offering no concrete evidence as the why we eat, what we eat, the role of metabolic factors, nutritional deficiencies, hormonal imbalances, genetic factors, sleep related factors etc.

If it is as simple as “calories in, calories out”, everybody who is dealing with obesity knows this and yet they are unable to shed the pounds just like that! It is because it is more complex than “calories in, calories out”. We need to start understanding what makes us hungry, what makes us crave for certain foods, what really makes us full and stop eating by understanding the underlying metabolic, and other factors.

Although being physically active can help to a small degree, just exercise alone has been studied as a tool for weight loss, and surprisingly, found to be useless as a tool for weight loss on it’s own. This is because exercise stimulates appetite thereby making you eat more and also builds muscle tissue which is heavier than fat! These two factors negate any weight loss through exercise by burning calories. Here are simple and easy to understand tips to lose weight, eat healthy and live well in New York City or other places.

1.  Understand what is causing your weight gain in New York.

2. Check if you are insulin resistant as that can cause metabolic type upper body or belly fat gain.

3. Start a VLCD (Very Low Calorie Diet) type diet under physician supervision with or without an appetite suppressant medication

4. Start regular physical activity in combination with VLCD diet for weight loss in New York City.

5.  Increase nutrient-dense foods from naturally raised sources of food instead of unhealthy processed foods, and eliminate high glycemic foods.

6. Correct hormonal imbalances that can cause weight gain if there are any hormonal imbalances

7. Correct any underlying sleep disorders that may cause or worsen weight gain such as sleep apnea

8. Understand the source of inflammation such as the 3 things wrong with our diet from W8MD medical weight loss centers

9. Reduce daily sodium intake to less than 2,300 milligrams (mg) per day. If you have medical problems such as high blood pressure, reduce sodium further down to about 1,500 mg per day.  Understand the DASH diet if you have a history of high blood pressure.

10. While being low fat in general is not as useful as low glycemic for weight loss, understand the different types of fats – there are good, healthy fats such as the poly-unsaturated fatty acids from sea food, olive oil, sun flower, and safflower oils, and also unhealthy saturated fats, or trans fats. Make sure you get no less than 10 percent of calories from saturated fatty acids. Instead of thee unhealthy fats, replace them with monounsaturated and polyunsaturated fatty acids. Keep trans fatty acid  low by eliminating hydrogenated oils, and by limiting other solid fats.

11. Eliminate or reduce all sweets, and other high glycemic foods of those that are made with added sugars. Reduce foods that contain refined grains, especially refined grain foods that contain solid fats, added sugars, and sodium.

12. Increase vegetable and fruit intake by eating a variety of vegetables, especially dark-green and red and orange vegetables and beans and peas.

13. Consume at least half of all grains as whole grain foods such as whole grain breads, brown or basmati rice. Eliminate or limit all white foods or refined foods such as white breads, bagels, cheerios, donuts etc.

14. Choose a variety of protein foods, which include seafood, lean meat and chicken/turkey or other poulty, eggs, beans and peas, soy products, and unsalted nuts and seeds. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.

15. Replace foods with high solid fats with choices that are lower in solid fats and calories and/or are sources of oils – for example, red meats are high in solid or saturated fat compared to white meats such as chicken or turkey, and sea food in general is lower in saturated fat. Also, if the animals are fed corn, (which most farm raised animals are including chicken), their saturated fat content can go up as high as 500 percent compared to naturally fed or raised animals such as pastured eggs, chickens or grass fed beef.

Check your metabolic risk and see if metabolic causes of weight gain such as slow metabolism or insulin resistance are causing your weight gain especially if you have tummy or belly fat!

If you are overweight or obese and would like to lose some weight, consider an insurance physician weight loss program such as the W8MD medical weight loss and wellness program available in New York City and other places.

Learn more about the W8MD medical weight loss center‘s

Physician weight loss program in New York City

NYC Lose Weight

Did you know that 1 in 3 people have insulin resistance or are considered “pre” diabetic which could be the main reason that people are overweight? Losing just 5-10% of your weight will help you reduce risks of heart attacks, diabetes and even some cancers.

Under the direction of Dr. Prab Tumpati, W8MD Weight Loss Centers can help you overcome obesity and to 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.

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.

 And the best part of the program is that most insurance’s cover the doctor visits. 

If you have a little or a lot of weight to lose and want to do it without surgery, set up fees and mandatory meal replacements or appetite suppressants, think W8MD for weight loss.

And, if you are a physician, with an interest in helping your obese or overweight patients, and would like to add a W8MD program at your office, please feel free to contact us.

I am a bit overweight and am tired of it. Where do I start for weight loss?

Understand Your Risk

Body Mass Index (BMI)

BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

Although BMI can be used for most men and women, it does have some limits:

  • It may overestimate body fat in athletes and others who have a muscular build.
  • It may underestimate body fat in older persons and others who have lost muscle.

You can use the BMI tool available on our main page.

Status BMI
Below 18.5
30.0 and Above

Waist Circumference

Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Medical Conditions Associated With Obesity ny-office-1.jpg

Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

Obesity Related Risk Factors

  • High blood pressure (hypertension)
  • High LDL cholesterol (“bad” cholesterol)
  • Low HDL cholesterol (“good” cholesterol)
  • High triglycerides
  • High blood glucose (sugar)
  • Family history of premature heart disease
  • Physical inactivity
  • Cigarette smoking

For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

How do I know my metabolic risk related to weight?

A waist to hip ratio of over 1 in men or more than 0.8 in women increases the metabolic and cardiovascular risk. You measure the waist and hips at the most prominent sections and calculate the ratio.

W8MD’s Top 8 Causes of Weight Gain!

  1. Insulin resistance
  2. Hormonal imbalances
  3. Nutritional Deficiencies
  4. Sleep Disorders Such as Sleep Apnea
  5. Stress related factors
  6. Medications
  7. Genetic Factors
  8. Lack of Physical Activity

How do I know if I have Insulin Resistance?

Use this free W8MD tool to help determine if you might have insulin resistance.


We offer a comprehensive non-surgical medical weight loss program including any appropriate prescription weight loss medications. We also offer intensive behavior therapy, nutritional counseling, insulin resistance management, diabetes or prediabetes management, food addiction treatment, and meal replacement plans for safe and fast weight loss.

Since we accept insurance for the physician visits, our program can be way cheaper than even non medical programs such as Jenny Craig’s per pound of weight lost!

Medical Nutrition Therapy

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.

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.

Since we only accept about 10 new patients a week, call the office at 718-946-5500 for more information.

Learn more about the W8MD medical weight loss center‘s

Physician weight loss program in New York City