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Weeks 5–12 on GLP-1 feel steadier: appetite evens out, routines stick, and protein-first meal + snack ideas help you stay consistent.

Weeks 2–4 on GLP-1: build a steady rhythm with smaller portions, protein-first meals, gentle fiber, and hydration timing between meals (plus electrolytes).

A supportive guide to your first week on GLP-1, covering what to expect, how to eat small protein-forward meals, and simple habits that help you stay steady.

If you’re in vacay mode, you can still relax AND stay on track with your weight loss journey. Check out these 6 tips for working out while on vacation.

You don’t need fancy equipment or to be a star athlete to get in shape. Plus, you can always make modifications based on your individual abilities and weight loss goals. Here are 5 simple exercises you can do at home.

Are you having a hard time finding a workout that'll keep you motivated? Tired of working out but not seeing results? Spin class, paired with a healthy diet, can be the answer! Here are 3 main reasons you should give spin class a try:

Not sure where to begin on your weight loss journey? Our team at Nashua Nutrition can help! We offer a wide selection of products to meet your every need. Read our 10 must have staff favorites.

Bariatric surgery is a serious procedure and the patient’s approach to recovery must be taken seriously. Patients learn pre-op that bariatric surgery is not a “magic pill.” While the surgery certainly makes weight loss a lot easier, the lifestyle and eating habits after surgery must change in order for sustained, lasting weight loss to occur. What Happens Immediately After Surgery Bariatric surgery is most often a laparoscopic operation, meaning that the surgeon does not need to make large incisions. The nature of laparoscopic surgery results in much shorter recovery time for the patient. Most bariatric surgery patients will need to remain in the hospital for two or three days so that the medical team can monitor the patient’s recovery. After that, the patient can usually go home for further recovery. In some rare circumstances, the surgery is “open” meaning that the surgeon cannot do the procedure as a laparoscopic operation. This type of surgery will require a longer hospitalization period and longer recovery time. With the more common laparoscopic operation, however, the patient can usually resume normal activity in about three to five weeks after the surgery. The First Two Weeks The first two weeks after surgery, you’ll be put on a liquid diet. No solid foods, caffeine or carbonated drinks are allowed at all. The two-week diet will consist of things like meat or vegetable broth, sugar-free gelatin, sugar-free puddings and protein-rich meal replacement shakes. In this second phase, you will be mostly confined to bed rest. This gives your body’s internal organs a chance to recover without added stress from movement. It’s important to drink plenty of fluids during this phase as well as all the other phases. The Next Weeks The third week begins the second phase of recovery from bariatric surgery. On the third week, pending your doctor’s approval, you may move onto soft solids such as avocados, bananas, melon, coddled eggs or oatmeal. Your doctor will give you a list of allowed foods, which you should strictly adhere to. During this second phase of your recovery from bariatric surgery, you will probably be advised to continue with the protein-rich shakes and meal replacements. This stage of soft foods will last for about four weeks. At this point, your doctor will likely encourage you to begin light exercise. The best forms are walking and gentle swimming if you have a pool available to you. In the final stages of your recovery, you’ll be able to resume normal activity, including going back to work, exercising normally and eating solid foods. It’s important to remember that your diet can never go back to what it was before you had surgery. Lifestyle and diet changes are integral to the success of your bariatric surgery long-term.

It’s great that you’ve made the smart decision to finally take control of your health through bariatric surgery. Bariatric surgery has been proven to help people just like you get weight problems under control. Still, bariatric surgery is a serious operation and there are some steps that need to be taken beforehand. The first step is determining if you are a good candidate for bariatric surgery. The American Society for Metabolic and Bariatric Surgery states that candidates should not be more than 100 pounds overweight. The ideal candidate for bariatric surgery should have a BMI over 25 with a secondary condition of hypertension, sleep apnea or one of several other conditions listed. The candidate should have tried and failed to sustain healthy weight loss in the past. Pre-Operative Tests Once you’ve qualified as a possible candidate, a battery of diagnostic tests have to be done. These include an abdominal ultrasound and several blood tests to check levels of urea, cortisol, TSH (thyroid-stimulating hormone), creatinine and a complete blood count. Among other things, these blood test results will be a baseline to measure results after the surgery. Additional pre-operative tests may include cardiac catheterization and EKG, treadmill stress test and echocardiogram to test the heart health, colonoscopy, pap smear, mammogram or chest X-ray, and flexible sigmoidoscopy, which tests the condition and function of the lower intestine. As you can see, there is an abundance of tests and procedures that you must endure before you’ve even had the surgery. These tests are there to ensure your physical condition and ability to undergo surgery. You must also undergo psychological tests. You will be asked why you are seeking the surgery and what you hope to gain from it. You will also be asked about a history of depression or anxiety. During the entire pre-operative stage, you will be evaluated to determine if you understand that your eating habits must change for the weight loss to be an ongoing success. The Pre-Operative Diet In order to be in the best possible physical condition before the surgery, you’ll be given a pre-operative diet plan to start two weeks beforehand. This may include things like meal replacement shakes and bars, bariatric vitamins, various vegetables, and protein shakes. These foods will help ensure you’re ready for surgery when your appointment date finally arrives. Bariatric surgery is a serious procedure. Now that you better understand the steps that must be taken before surgery, you’ll have the best possible outcome with your weight loss journey!

Bariatric surgery can transform the medical journey to losing weight. Its primary goal is to limit food intake and calorie absorption. You'll likely see success immediately after because you'll find yourself unable to eat large volumes of food. In fact, a key concern after the surgery is making sure you're able to consume enough nutrients. You'll likely need to take some bariatric vitamins and meal replacements to ensure a balanced diet, and you might have to look into fortified foods such as protein cereal, protein chips, and so on. Your long-term success hinges on making positive lifestyle changes toward consistent, healthy eating. How do I choose the right bariatric surgery? You will need to discuss your options and medical history with your doctors. It's helpful to enter this discussion with some background knowledge regarding the types of bariatric surgery available. All of them vary on the extent of restriction (limiting volume of food intake) and malabsorption (reducing capacity to absorb fat and nutrients). The four most common bariatric surgeries are: Gastric banding (or "laparoscopic adjustable gastric banding) - A balloon is wrapped around your stomach, and then inflated or deflated with fluid through a port. This adjustment is made to reduce the size of your stomach as needed and focuses mainly on restriction. Sleeve gastrectomy - Part of your stomach is removed, restricting its capacity while also limiting production of appetite-stimulating ghrelin. Gastric bypass (or "roux-en-Y gastric bypass") - A small pouch is created in the stomach and is connected to the small intestine. Duodenal switch with biliopancreatic diversion - Part of your stomach is removed — restricting its volume — and your remaining stomach is connected to part of the small intestine (much further down than in other procedures), drastically reducing absorption. How do I choose the right surgeon? With so much information out there, you need to make sure you consult with someone reputable. Some places to look for bariatric surgery support include: Recommendations from existing doctors, such as your primary care physician Bariatric surgery seminars, which are hosted at hospitals, often by their doctors and staff. Doctor review sites, like ZocDoc, which have reviews from actual past patients Social media such as Instagram, where there is a huge bariatric surgery community, and where you can also potentially find insights on support groups to help with recovery

Gaining weight didn't happen overnight and the things that caused the weight gain won't be eliminated once bariatric surgery has been performed — there will always be more work to do to stay healthy. Weight loss is a life-long process, even if you made the choice to receive a bariatric procedure. In order for bariatric surgery to be a success, you need to be willing to curb the habits that caused you to gain the weight in the first place. Other eligibility factors While obesity is the most common reason for bariatric procedures, you may be eligible if you're are at least 100 pounds overweight with a BMI of 40 or greater. If your BMI is greater than 35 and you have been diagnosed with diabetes, non-alcoholic fatty liver disease, sleep apnea, or upper respiratory disorders, you may also qualify for a procedure. People who have tried multiple weight loss treatments and/or diets without significant weight loss are also eligible, especially if their weight is causing other health concerns. In these cases, your health insurance may cover all or part of the cost of a bariatric procedure. It's not a cure, it's a solution Bariatric surgery is not a cure. It won't keep you from gaining weight in the future; only you can do that. While the choice for bariatric surgery is yours, it is never going to be a one-stop solution to weight gain. Once you have taken that first step, the rest of the journey is yours to travel. The only permanent cure for obesity is positive lifestyle changes that include a healthy diet, regular exercise, and plenty of rest. Weight loss is still up to you If you want to lose weight, most of the motivation and commitment comes from you. With the use of bariatric vitamins and meal replacements, you can begin to alter your diet to include healthier choices. Step by step, changing your diet and including more exercise are the methods you will use to gradually regain your health. Healthy Dieting and Long-Term Results As part of your healthy diet, you can include high-protein cereal, protein chips, and ostrim snacks. These foods will give you more of the nutrients you need without the extra calories. While bariatric surgery will allow you to shed unwanted pounds, you will still need to get the nutrients and vitamins your body requires to stay healthy. Meal replacements and bariatric vitamins will help. As the weight starts to come off and it is easier to exercise, becoming more active will also speed up the weight loss process. Bariatric procedures are effective tools for individuals who want and need to lose weight, but they are not cures. If you have made the decision to have a life-saving procedure, then it is up to you to make sure it counts. Take control of your weight and follow your doctor's orders. Do what you need to do to be healthy!  

We’ve all been told that breakfast is the most important meal of the day.  Besides putting an end to that pesky growling in your stomach, many health experts agree that a nutritious breakfast also provides a number of other, more scientific, health benefits. A substantial breakfast kick-starts your metabolism, leading to faster metabolism throughout the day. A full stomach reduces hunger and makes it less tempting to indulge in unhealthy between-meal snacking. According to the American Health Association, eating a sufficient morning meal significantly reduces the likelihood of heart disease in men. And based on the results of this study, a healthy breakfast can even improve academic performance. So, with all these obvious benefits, the question is not whether you should be eating breakfast, but what should you be eating to maximize your physical and mental performance? From protein cereals to high protein meal replacements, there is now something to fit everyone’s tastes. Cereals Avoid those sugary breakfast cereals that do your body more harm than good with Kay's Naturals Protein Cereal, and give yourself the protein and fiber you need without any gluten, trans fats, or artificial sweeteners. Not to mention, you can choose from three delicious flavors: Honey Almond, Apple Cinnamon, and French Vanilla. Protidiet Cereals look and taste just like your favorite honey nut and chocolate cheerios, but provide an impressive 15 grams of soy protein while remaining low in both carbohydrates and calories, and are both sugar- and aspartame-free. Meal Replacements If you are skeptical that you can eat luscious, satisfying meals and still hit all your calorie goals, check out  HealthSmart 100 Calorie Meal Replacements. Look no further than these revolutionary meal replacements. You can even alter the mix ratios to suit your tastes, from a delicious milkshake to a filling pudding. Not only are HealthSmart meal replacements filling and tasty, but they will give you the protein and nutrients you need throughout the day without all the unhealthy add-ons. When you need something that packs a bit more punch, a Bariatric Advantage High Protein Meal Replacement are the ideal answer? These high protein meals offer up an extraordinary 27 grams of protein per serving despite being very low in calories, carbohydrates, and fat. They are also lactose-free and loaded with vitamins. By starting your day out with our tantalizing protein cereals and powerful meal replacements, you can meet your body’s protein needs while keeping your calorie intake in check. So don’t hesitate and place your order today.

If you’ve tried over and over again to lose weight but are continuing to struggle to meet or maintain your goals, you might be wondering what else you can do. When it comes to dieting, resisting your favorite foods and those late-night cravings can feel impossible. And if you don’t have the time or the energy to exercise, your options become very limited when trying to lose weight and keep it off. But, losing weight is really about decreasing the number of calories going into your body without starving your body of important nutrients like vitamins, minerals, and lots of hearty protein. If you’re trying to lose weight, your best bet might be to try using a meal replacement that reduces your calorie intake and supplies your body with lots of protein for lasting energy. Learn more about why so many women choose meal replacements when it comes to weight loss. Health Benefits of Meal Replacements The key to losing weight is to not run your body down. Your body need calories and protein throughout the day to help you do everything you need to. In order to lose weight, you’ll need to reduce your daily calorie intake, but not to the point where you don’t have enough energy to get through another busy day. Otherwise, you will quickly reach your body’s limits and suffer from extreme fatigue. Meal replacements can be so beneficial because they help you balance your calorie intake and nutrition. Low on calories to help you achieve your weight loss goals and packed with tons of protein to give your body a boost of energy, a meal replacement has all the essentials you need to keep yourself healthy while shedding pounds. The HealthSmart 100 Calorie Meal Replacement is a great example. It’s just 100 calories, comes in a variety of delicious flavors, and will satisfy all your cravings. You can stir it into some milk, water, or make a smoothie for a delicious snack in seconds. This meal replacement is also packed with 15 grams of protein for long lasting energy. Weight Loss for Women Not all meal replacements were created equal and few are designed specifically to aid women with nutrition. Filled with excess ingredients and often ingredients without the correct nutritional balance for women, many meal replacements can actually be counterproductive to female weight loss and fitness goals. NLA for Her is designed specifically for women and is packed with ingredients chosen for female-specific needs.  NLA for Her is the first of its kind nutritional supplement and is packed with exactly the ingredients and quantities optimal for women’s health and needs. If you are struggling to meat your goals with other meal replacements, NLA for Her may be the answer. Stock up on meal replacements at Nashua Nutrition and place your order today!

The hardest part of losing of weight is usually giving up all those delicious foods you love to eat. Nothing is more dangerous than baked goods and other sweet, delicious treats. Sugar can quickly ruin your diet because it turns into fat once it has been digested by the body and it doesn’t offer any nutritional benefit. But before you say goodbye to your sweet tooth, you might be surprised to hear that there are dozens of sweet, delicious items that you can buy that are full of nutritious protein and other vitamins and minerals. These snacks will satisfy your cravings without ruining your diet. You’ll feel full and energized throughout the day instead of crashing because you’ve had too much sugar. Weight Loss Systems is here to help you make peace with your sweet tooth with their line of sweet, nutritious snacks. Weight Loss Systems Double Chocolate Cake A slice of normal chocolate cake can ruin your weight loss goals, but not when you try a slice of Weight Loss Systems’ Double Chocolate Cake. You can microwave it for a warm, chocolatey treat in under a minute. With just 120 calories and 12 grams of protein, your body will feel strong and replenished. Not to mention, there are only 3 grams of sugar, so you get to indulge without the guilt. Weight Loss Systems Baked Brownie Squares Just as rewarding as a pan of your favorite brownies, these baked squares will help you satisfy your sweet tooth. These Weight Loss Systems brownies individually wrapped, so there is no baking required. Each one comes with just 170 calories, 5 grams of sugar, and 15 grams of protein for a nutritious snack. You can slip one in your bag or purse for a tasty treat on the go or at work. Weight Loss Systems Creamy Hot Chocolate  Everyone loves a sweet hot drink, especially when it’s cold outside. But instead of overpaying for a sugar-filled drink, you can switch to Weight Loss Systems’ Hot Drinks. You can use these packets to make fresh hot cocoa with less sugar and more protein. Or you can add one to your cup of coffee in the morning for some extra energy first thing in the morning. Stay lean and satisfied with Weight Loss Systems snacks. Order now at Nashua Nutrition.

Staying healthy can be difficult when you have a lot of responsibilities on your plate. In today’s fast-moving world, many of us are required to work 50 or 60 hours or more per week. Many of you are always looking for their next job, hustling to make sure you have enough work to pay your bills. Sometimes it feels like we’re always falling behind or that we don’t have enough time to get everything done. That includes having enough time to prepare delicious meals and eat a balanced diet. Running short on time can be a recipe for unhealthy eating as you reach for a bag of potato chips or a sugary granola bar on your way out the door. But being busy doesn’t mean that you have to eat an unhealthy diet. Try incorporating these convenient meal replacements and protein supplements into your hectic lifestyle. HealthSmart Meal Replacements You need plenty of energy throughout the day and you can’t depend on salty snacks alone. But, you don’t need a lot of time to get a healthy dose of protein. Just pour a HealthSmart packet into a glass of water for an instant nutritious smoothie or a delicious bowl of pudding. You can even get a quick boost with HealthSmart protein bars. The Proti-Thin Chocolate High Protein Meal Replacement Filled with essential vitamins and minerals and a delicious chocolatey taste, these protein shakes pack a punch. Just pour one of the packets into a glass of water and you’re good to go. You don’t need a lot of time to prepare a meal. You can even put your protein shake in a to-go bottle and sip it on your way to work for instant energy. Proteinex Chewable Protein Tablets Delicious and perfect for on-the-go snacking, these chewable protein tablets will help you keep hunger at bay when you’re putting in extra hours at the office or running a bunch of errands on what’s supposed to be your day off. Just pop one in your mouth for a dose of protein. Visit Nashua Nutrition today to stock up on all these tasty ways to stay healthy and full of energy for your day.

Even if you’re good about making time for healthy eating throughout the day, there’s always a chance that you’ll succumb to your cravings and chuck your willpower out the window. So, how is anyone supposed to live a healthy lifestyle?

NLA for Her, the innovative health food brand is helping women all over the country meet their weight loss goals and become the athletes they were always meant to be. The company has been developing and researching their healthy food products for years, learning about which nutrients women need to stay lean and strong.

While the bariatric patient will see a sudden drop in weight after their procedure, they’ll need to continue eating a balanced healthy diet if they’re going to maintain their weight. That means getting plenty of bariatric vitamins and minerals from supplements like those manufactured by Bariatric Fusion.

You can enjoy delicious healthy snacks without ruining your diet. Quest Nutrition makes dozens of sweet and salty, yet healthy snacks that taste good and are good for you. Keep your diet on track with these convenient healthy snack foods.

It’s a new year and time to start making some lifestyle changes. One popular New Year’s resolution is a healthier lifestyle, which usually includes weight loss. While a healthier diet and routine exercise will take you far, weight loss supplements may help you lose weight faster. Nashua Nutrition has many diet supplements, but one particular brand is formulated specifically to help women reach their weight loss goals: NLA for Her Shred Her. Here are some things you should know about it. Thermogenic Fat Burning Thermogenic fat burner supplements may help increase your metabolism for a few hours after you take them, which helps your body burning more calories even when at rest. As opposed to some supplements that simply block fat from being absorbed, Shred helps you burn existing fat more quickly. Increased Energy Take one capsule first thing in the morning, and you’ll note an increase in energy. Take another capsule a few hours later to keep reaping the benefits of passive fat burning, even when you’re not actively exercising. Appetite Control Some of the active ingredients in NLA for Her Shred Her will help you naturally eat less. The natural caffeine sources of green tea, green coffee beans and guarana seeds are an effective natural appetite suppressant. Skip the Coffee NLA for Her Shred Her helps give you the energy you need to face the day. In the past, you probably would go straight for the coffee, right? One of the interesting things about this formula is that it has raw coffee bean extract, and green tea extract. Both of these ingredients help reduce your food intake and increase your metabolism. Lose Weight Fast Thanks to the power to eat less and burn fat when you’re not even trying, this supplement will naturally result in aiding you to lose weight fast. But a supplement doesn’t work all on its own—you’ll still need to monitor your diet and exercise. NLA for Her makes quality products for women looking to lose weight. Shred has thermogenic fat burning properties that help you control what you eat while burning calories. Be sure to check out Nashua Nutrition for all of your nutritional supplement and diet food needs.