Orem Weight Loss and Nutrition Center - Revere Health
(385) 203-1365
Mon-Thurs: 8:00am-5:00pm
Fri: 8am-5pm
Sat: Closed
700 West 800 North #220
Orem, Utah 84057

Weight Management Providers

Services

  • Telehealth Appointments

    Virtual appointments through a mobile/electronic device that will allow us to serve you from the comfort of your home.

  • Trained Weight Loss Specialists

    Certified specialists complete rigorous training to provide exceptional patient care focused on goal setting and weight loss and health education.

  • Dietary Counseling

    Meet with our dietitian to create a nutritional plan for weight loss, and also treat various medical conditions.

  • Fitness Counseling

    Meet with a professional fitness counselor to determine the right type of fitness plan for you and your weight loss goals.

  • Weight Loss Medication

    Weight loss medication can be prescribed as an additional tool for weight loss treatment.

  • Behavioral Health Support

    Meet with our clinical therapists to help identify, examine and treat any mental or emotional behaviors that may influence your everyday life.

  • OPTIFAST Meal Replacement

    An optional medically-supervised weight loss meal replacement program that provides all the essential nutrients needed to maintain a healthy diet.

  • Body Comp Testing

    A test that measures your BMI, body fat, skeletal muscle, and water percentages. This test is provided as a free service.

  • Diabetes Education & Management

    Education for diabetes patients that will help them manage diabetes at home and develop healthy lifestyle habits.

  • Food Allergies

    Meet with our Registered Dietitian to review and treat your food allergies.

  • Child Weight Management

    We provide basic nutrition, health and fitness education to help your children develop and maintain a healthy lifestyle.

  • Weight-Related Diseases

    Our weight loss program will aid in treatment of weight-related diseases such as cardiovascular disease, high cholesterol, diabetes, and sleep apnea.

  • American Board of Obesity Medicine

    Certified specialists complete rigorous training to provide exceptional patient care. Requirements include a minimum of 60 credit hours of continuing medical education (CME) recognized by the American Medical Association Physician Recognition Award and at least 500 hours of on-site clinical fellowship on the topic of obesity.

Trained Weight Loss Specialists

SMART GOALS

Do you ever feel like you are working hard but seeing few results from that effort? Setting SMART goals can help you clarify your ideas, prioritize your time and focus your efforts productively.

What is a SMART goal?
SMART is an acronym to help guide you as you set goals

S – SPECIFIC
A common goal to “be healthy” is too general.
Break it down and be specific.
“I will go to the gym to lose weight.”

M – MEASURABLE
Determine a way to track your progress and add
numbers to make it measurable.
“I will go to the gym 3x a week to lose weight.”

A – ACHIEVABLE
Understand your capabilities. Creating a measurable
goal that motivates you and does not defeat you is
important.

R – RELEVANT
If you are not concerned about muscle strength and
instead are focused on weight loss, reevaluate your
goal and clarify the results you desire.

T – TIME-BOUND
Include an endpoint to your goal to help motivate
you to get started and stay on track.
“I will go to the gym 3x a week for 3 months to lose weight.”

Now that you’ve learned all about SMART goals, it’s time to put your knowledge to the test.

3 AREAS TO HELP ACHIEVE YOUR
WEIGHT LOSS GOALS

Dietary Goals
Eating a healthy, balanced diet is critical to your overall health and wellbeing. Without proper nutrition, your body is more prone to disease, infection and other conditions. Not sure where to start?

    Here are some examples of SMART dietary goals:

  • Swap five portions of refined grains for whole grains each week for two months.
  • Use a salad plate to control portion sizes with no second helpings for at least five dinners a week for one month.
  • Drink only water and no other sugary beverages for 10 meals a week for one month.


Exercise Goals
Exercise is an essential part of any weight loss plan, and it should be a permanent part of your lifestyle. There are many benefits to exercise including improved mood, lowered risk of disease and heightened heart and lung function.

    You might choose one of the following as a SMART exercise goal:

  • Walk for 15 minutes a day, five days a week for one month.
  • Try one new type of exercise each month for three months.
  • Do some form of aerobic activity for 10 minutes a day, at least three days a week for two months.


Behavioral Goals
Though often overlooked, behavior plays a major role in both weight loss and maintaining a healthy lifestyle. Awareness of your behavior helps you make changes to those behaviors that contribute to weight gain.

    Here are some examples of SMART dietary goals:

  • Keep a food journal for all meals at least 5 days a week for one month.
  • Limit sedentary behavior, like watching tv or playing video games, to 2 hours a day, 6 days a week for two months.
  • Refrain from eating after 8 pm at least 4 days a week for three months.

Dietary Counseling

MEAL PLANNING

Unlike other weight loss programs, we at the Revere Health Weight Loss & Nutrition Center do not provide specific pre-made meal plans for our patients to use. Research has shown when a pre-made meal plan is used the results are temporary and not sustainable. We have found that when people are empowered to create their own personalized meal plans it lays the groundwork for long-term successful weight loss and lifestyle patterns.


    Key Points

  • Calorie Breakdown
  • Get in your Vegetables
  • Protein with every meal
  • Avoid cheap carbs and sugars


    Preparation

  1. Break down your Daily Caloric Goal into each meal. Try to space out the calories evenly. Don’t skip meals. A small dinner is generally better than a large one.
  2. Make sure to get in your vegetables! Vegetables are incredibly important for general health and wellbeing. Try for 3-5 servings a day.
  3. Try to get a source of protein with every meal. Protein will keep you satiated longer; helping you keep your caloric goals.
  4. Avoid “empty” carbs and sugars. Staying away from white bread, pasta, and rice will keep your calories low and help with weight loss. Lean towards high fiber/healthy carbohydrates and whole grains.
  5. Plan a couple healthy snacks during the day. Protein or vegetables and moderate amounts of nuts make for particularly filling and healthy snacks.


Tips
It may be helpful to start out by identifying what are the least nutritious foods in your current diet and eliminating those; slowly replacing them with healthier choices.
There are lots of resources out there. Check online for ideas and then personalize them for yourself.


Example Meal Plan (1300 cal/day)

Breakfast (400 Calories)
– Protein Shake (150 cal)
– Medium apple (80 cal)
– Wheat toast w/ peanut butter (170 cal)

Lunch (400 Calories)
– Salad with grilled chicken (2 cups, 400 cal)

Dinner (300 Calories)
– Thai Pork (sparkrecipes) (270 cal)
– Cauliflower rice (1 cup, 25 cal)
– Steamed Broccoli (1 cup, 30 cal)

Two Snacks (100 Calories each)
– 15 almonds (100 cal)
– 1/2 cup carrots/celery with hummus (100 cal)

Fitness Counseling

EXERCISE BASICS

    Here are some steps for how to start developing consistent exercise habits.

  1. Self-assess – Where are you at with your personal fitness? Where do you want to be?
  2. Look Forward – Set some goals! Find goals that are attainable/realistic and measurable. (waist circumference, weight, reps, time etc.)
  3. Start – This is the hard part. Just get out and do something! Something is always better than nothing.
  4. Reassess – How did that feel? Am I working toward my goals?
  5. Be Consistent & Don’t Give Up – Lasting and dramatic changes rarely happen easily and quickly.
  6. 80/20 Rule – When it comes to dropping weight, it’s 80% from your diet and 20% from exercise.



According to The Centers for Disease Control and Prevention (CDC) adults need: “2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.” (to be considered “fit” is 4+ days of exercise a week.)


Here at the Revere Health Weight Loss & Nutrition Center, we want you to succeed in all areas of your health and weight loss. We have Fitness Coaches, Medical Practitioners, Certified Weight Loss Specialists, Registered Dietitians, and many other resources designed to help you on an individual and personal level.

Ideas

  • Go walking/biking/swimming for 20-30 minutes 4-5 times a week
  • Find an exercise partner to workout with and to whom you can be accountable – Do strength training at least twice a week (yoga, resistance bands, weight lifting, and bodyweight exercise, etc.)
  • While you’re exercising, maintain at least a moderate intensity (breathing hard enough that you can still talk, but not sing)
  • If it hurts, stop.
    • Some pain is just the muscles and joints getting used to being used again. Some pain is injury. You know your body better than anyone else. If you have concerns about a specific exercise or movement then speak to one of our medical support staff.
  • There’s more to personal fitness than just cardio and strength. Stretching regularly (daily) and doing some balance exercises are very important as well.
  • Remember, the best exercise is what you enjoy doing most

Weight Loss Medication

Behavioral Health Support

MOTIVATION



There is power in understanding that pain is part of the process, failing is part of the journey. Choosing the easy road doesn’t lead to growth, it leads to mediocrity. It’s not about avoiding the struggle, it’s about developing the ability to thrive in it.Justin Su’a, sports psychologist.


Your mindset and motivation plays a huge role in succeeding your goals. We realize with making any kind of lifestyle change, you may lose motivation during the journey. We’ve come up with a few simple tips that can help guide you to get through potential obstacles and failures and prevent loss of motivation altogether.


    3 Tips to Prevent Losing Motivation

  1. Have realistic expectiations and set smaller goals to accomplish the end goal (progress not perfection)
  2. Establish a support system (find someone to stay accountable to and that helps you reach your goals)
  3. Focus on your “why” and visualize what success would feel like (why do you want change?)


    What to do if you lose motivation

  • Reconnect to WHY you started to make the change in the first place
  • Surround yourself with your go-to supporters (attend group classes, gym buddy, etc.)
  • Reward yourself (something other than food)
  • Identify what you need to do to get back on track (what CAN you change? What are you going to do about it?)
  • Choose NOT to believe any negative thoughts that may come with setbacks.
  • Keep the end goal in mind (getting healthier, rather than focus on a specific number on the scale.)
  • Stay positive
    It can be difficult to find motivation to make a change in the beginning or after a setback. Taking the first step to change can be the toughest sometimes. With time and practice, you’ll find what works for you in order to push through any setbacks that may occur. If you find yourself stuck with no motivation, keep trying some of these suggestions until you find what works for you!


Don’t think you have to do it all at once. Take it one day at a time. Little things lead to big things.Justin Su’a, sport psychologist.

OPTIFAST Meal Replacement

OPTIFAST 101

The OPTIFAST Program
The OPTIFAST Program is a patient-centric, medically supervised weight management program that closely monitors and assesses progress towards better health and emotional well-being. The program, which usually lasts 26 weeks, utilizes a full meal replacement plan that transitions to self-prepared “everyday” meals in conjunction with comprehensive patient education and support, to help patients achieve long-term weight loss. The OPTIFAST Program is designed for the severely obese, those with a body mass index higher than 35.



The OPTIFAST Difference
The OPTIFAST Program succeeds because it treats the whole patient, focusing on more than just weight. A comprehensive medical weight loss program, OPTIFAST surrounds the patient with a team of healthcare professionals, including physicians, registered dietitians and lifestyle counselors to help patients achieve long-term weight loss. The goal is to provide patients with expert resources to address, modify and support lifestyle, behavior and diet decisions.


The OPTIFAST Experience
More than 80 peer-reviewed studies and a clinical database of over 80,000 patients illustrate the efficacy of the OPTIFAST Program.1 Two years after completing the program: 2 –40% of patients maintained more than half their weight loss –78% of men and 60% of women maintained medically significant weight loss Additionally, five years after completing the program, approximately 50% of patients maintained medically significant weight loss.2

View PDF

Body Comp Testing

UNDERSTANDING YOUR MEASUREMENTS

Body Mass Index

Your BMI can be calculated by dividing your weight (in kilograms) by the square of your height (in meters). BMI is a good general indicator for population studies but has no serious limitation when assessing on an individual level.

View the BMI Chart


Basal Metabolic Rate (BMR)
The daily minimum level of energy or calories your body requires when at rest (including sleep) in order to function effectively. Increasing muscle mass will speed up your basal metabolic rate (BMR).

A person with a high BMR burns more calories at rest than a person with a low BMR. About 70% of calories consumed every day are used for your basal metabolism. Increasing your muscle mass helps raise your BMR, which increases the number of calories you burn and helps to decrease body fat levels.

Your BMR measurement can be used as a minimum baseline for a diet program. Additional calories can be included depending on your activity level. The more active you are the more calories you burn and the more muscle you build, so you need to ensure you consume enough calories to keep your body fit and healthy.


Muscle Mass

Muscle mass includes the skeletal muscles, smooth muscles such as cardiac and digestive muscles and the water contained in these muscles. Muscles act as an engine in consuming energy.

As your muscle mass increases, the rate at which you burn energy (calories) increases which accelerates your basal metabolic rate (BMR) and helps you reduce excess body fat levels and lose weight in a healthy way.

If you are exercising hard your muscle mass will increase and may increase your total body weight too. That’s why it’s important to monitor your measurements regularly to see the impact of your training program on your muscle mass.


Body Fat Percentage

Body fat is essential for maintaining body temperature, cushioning joints and protecting internal organs.

The energy, or calories, our body needs comes from what we eat and drink. Energy is burned through physical activity and general bodily functions. If you consume the same number of calories as you burn, all the calories are converted into energy. But if you consume more than you burn, excess calories are stored in fat cells. If this stored fat is not converted into energy later, it creates excess body fat.

Too much fat can damage your long-term health. Reducing excess levels of body fat has been shown to directly reduce the risk of certain conditions such as high blood pressure, heart disease, type 2 diabetes and certain cancers.

Too little body fat may lead to osteoporosis in later years, irregular periods in women and possible infertility.

It is important to check your body fat results against the Tanita healthy body fat ranges. These measurements are available for everyone from age five to 99 years.


Total Body Water

Water is an essential part of staying healthy. Over half the body consists of water. It regulates body temperature and helps eliminate waste. You lose water continuously through urine, sweat and breathing, so it’s important to keep replacing it.

The amount of fluid needed every day varies from person to person and is affected by climatic conditions and how much physical activity you undertake. Being well hydrated helps concentration levels, sports performance and general wellbeing.

Experts recommend that you should drink at least eight 8-ounce glasses of fluid a day, preferably water or other low-calorie drinks. If you are training, it’s important to increase your fluid intake to ensure peak performance at all times.

The average TBW% ranges for a healthy person are:
Female 45 to 60%
Male 50 to 65%

Diabetes Education & Management

Food Allergies

Child Weight Management

MAKE 5210 YOUR GOAL EVERY DAY!

5 – Eat 5 servings a day of fruits and veggies

2 – Spend less than 2 hours a day in front of a screen

1 – Be active at least 1 hour a day

0 – Limit sugar-sweetened drinks to near 0 every day


Every child and every adult has a healthy body shape that is right for them. In today’s world, it’s easy for us all to gain excessive, unhealthy, weight. The best thing you can do to help your child achieve the healthy body, that is right or them is to create healthy habits for the entire family. Try implementing the 5-2-1-0 rule to help your child and family enjoy better health.

If you need additional help with weight management for your child, Revere Health now has a comprehensive, team-based, weight management program for your entire family.

Weight-Related Diseases

American Board of Obesity Medicine

Patient Education

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