How to Set Healthy Weight Loss Goals

Posted on January 8, 2026 by Patrick Hercules

Embarking on a weight loss journey can be a difficult and sometimes daunting experience. There are many factors that can affect a person’s weight management, such as medical conditions, certain medicines, stress, age, genes, hormones, and environment.

However, maintaining a lifestyle that consists of a good nutritional diet, regular physical activity, stress management, and proper sleep can support a healthy weight. Additionally, people who lose weight gradually, which is about one to two pounds a week, are more likely to keep the weight off than those who lose weight more quickly.

If a person is not at a healthy weight, moderate weight loss can help improve their cholesterol, blood pressure, and blood sugar levels. Just a 5% to 10% reduction of their current weight may lower their risk for some chronic diseases, such as heart disease, prediabetes, and type 2 diabetes. Other benefits of moderate weight loss include:

More energy

Better mobility

A boost in self-confidence

Improved fitness

Starting a weight loss journey can be challenging. However, having and following a plan can help make the journey easier. Here are five steps that can help guide you to a healthier weight:

Consider the reasons why you want to lose weight. Writing down your reasons and posting them where you can see them can help remind you why you are making this change and keep you focused on your weight loss goals

Keep track of where you are as you begin your weight loss journey. You can keep a journal of your nutrition to help you keep track of what you eat and drink in a day. Make note of your physical activity by including the time of day you exercised, what activities you did, and for how long. Maintain a chart of your sleep schedule, including what time you went to sleep and woke up, and the number of hours you slept. Monitor your stress levels and the healthy ways you are reducing your stress. You can also track how you felt during your meals, when you exercise, and any lifestyle challenges that have affected your progress

Set specific and realistic goals. Creating short-term goals with rewards can help prevent you from feeling frustrated when there is a setback. When setting short-term goals, focus on two or three goals at a time

Find a good support system. Surround yourself with family or friends who are supportive of your weight loss goals. If they have similar goals, they may share resources that have helped them on their weight loss journey

Stay up to date with your progress throughout your weight loss journey. Regularly evaluate your progress by revisiting the goals you set. Determine what has been working well and what hasn’t been, and use this information to make any changes to your goals and weight loss plan. If you are consistently meeting a particular goal, you can reward yourself for achieving your goals. It is important to recognize and be proud of your progress as you meet your goals. Rewarding yourself helps to keep you motivated and on the right path

Please note that before you start your weight loss journey, speak with your healthcare provider so you can decide whether or not it’s a good time to set a weight loss goal.

And if you do go on a weight loss journey, don’t get discouraged if you aren’t losing weight as quickly as you had hoped. Remember that sustainable weight loss takes time.

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Type 3 Diabetes

Posted on November 14, 2025 by Patrick Hercules

Diabetes is a chronic disease that occurs when the body doesn’t produce enough insulin or can’t use the insulin it produces effectively. There are two main types of diabetes: type 1 and type 2. Another type of diabetes is gestational diabetes, which develops exclusively in pregnancy when blood sugar levels are too high.

However, another type of diabetes, type 3 diabetes, has been linked to Alzheimer’s.

Insulin helps control blood sugar levels by enabling glucose to enter cells. Insulin also affects metabolism, nerve cells, how neurons communicate, and the brain’s cognitive functions.

When a person develops insulin resistance, it can reduce the supply of glucose to the brain and cause changes to the protein involved in the development of dementia called tau. Additionally, the brain can become damaged, and the connection between the regions of the brain can be weakened when it doesn’t receive a sufficient amount of glucose.

Type 3 diabetes occurs when the brain becomes resistant to the effects of insulin. This insulin resistance is believed to lead to symptoms that are commonly associated with Alzheimer’s disease.

It is important to note that type 3 diabetes isn’t officially recognized by the American Diabetes Association and other major health organizations. However, some experts have called Alzheimer’s disease type 3 diabetes because of the pathological implications that address a major decrease in glucose levels and how that affects brain cognition and memory.

Researchers call Alzheimer’s type 3 diabetes due to the similar features that are present in diabetes, memory deficits, and a decline in thinking abilities in older adults. A study in 2020 listed the potential risk factors for developing type 3 diabetes, such as:

A diet that is high in calories, sugar, and fat, but low in fiber

A low socioeconomic status

Exposure to stress

Race and ethnicity

A lack of physical activity

Genetics

Family history

Birth weight

The study also indicated that high blood pressure and impaired lipid, or fat, transportation play a role in the development of Alzheimer’s. The Alzheimer’s Society notes that diabetes is a risk factor for developing dementia.

Although there isn’t a cure for Alzheimer’s and many other types of dementia, treatment for the disease includes medications that slow the progression of the condition or treat its symptoms.

It is important to note that there is another type of diabetes known as type 3c diabetes mellitus that occurs when endocrine dysfunction affects the pancreas, such as damage to the exocrine glands, which harms the endocrine glands. This condition is distinctive and shouldn’t be confused with type 3 diabetes.

If you or a loved one is experiencing symptoms associated with Alzheimer’s, you can receive treatment from a neurologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

Insulin Pumps

Posted on October 31, 2025 by Patrick Hercules

Insulin pumps can help people with diabetes conveniently manage their blood sugar. These small, wearable devices supply a continuous flow of rapid-acting insulin underneath the skin, delivering doses at specific times, and are an alternative to multiple daily injections.

An insulin pump mimics how the pancreas would naturally release insulin. It delivers insulin in one of two ways:

Small and continuous doses are called basal insulin. A person with diabetes will likely have multiple basal rates in increments throughout the day due to the body requiring different amounts of small “background” doses throughout a 24-hour period

Manual surges of insulin when eating and correcting high blood sugar are called bolus insulin. The pump uses the information the user enters about their carbohydrate intake and blood sugar level to calculate how much bolus insulin they need. Most pumps will recommend a dose to the user, which they can then confirm or adjust before the insulin is delivered

There are several types of insulin pumps on the market with unique features. Each type and brand of pump has various settings, including:

Integration with continuous glucose monitor (CGM) technology to automatically increase, decrease, or stop insulin release based on a person’s glucose level

Options to manually increase or decrease the basal rate for a certain amount of time

Alarms to alert the user of a low battery or a low reservoir

Alarms to alert the user if their glucose level is out of range, the CGM communicates with their pump

Connectivity to phone apps and other smart devices

There are two main types of insulin pumps: those with tubing and those without tubing.

Tubed insulin pumps have a long, thin tube that connects the pump to a cannula, a thin, flexible tube, inserted under the skin to deliver insulin. Parts of a tubed insulin pump include:

The pump machine and technology

The tubing and infusion set

Most reservoirs and infusion sets should be changed every two to three days. And the reservoir must be changed if it runs out of insulin. New infusion sets, reservoirs, and tubing should be used every time; however, the pump itself can typically last for many years.

Tubeless insulin pumps, or patch pumps, also use a cannula under the skin. However, the insulin reservoir and the cannula are part of one pod that sits on the skin with an adhesive patch. There is no external tubing, and it can be operated wirelessly with a handheld controller.

Each pump or pod can be used at a time. Like a tubed pump, it needs to be changed every two to three days and must be changed if the reservoir runs out of insulin.

Before attaching the pod, the reservoir is filled with insulin and attached with adhesive to the skin. A button is then pressed that releases a needle that is threaded through the cannula in the pod. The needle retracts back into the pod, and the cannula remains under the skin. The pump can be worn on the upper arm, stomach, hip, buttock, or thigh.

Tubeless insulin pumps are waterproof, so they can be worn when bathing or swimming.

Anyone with diabetes who requires synthetic insulin can use an insulin pump. This includes children and adults with Type 1 diabetes, some people with Type 2 diabetes, and people with Type 3c or monogenic diabetes.

Each insulin pump has different Food and Drug Administration (FDA) approvals regarding how old a person can be to use it. Some insulin pumps have approval for children as young as two years old. Most other pumps have approval for those seven years and older.

Using an insulin pump has several advantages, including:

Not having to inject insulin

It is more discreet than injecting insulin with a syringe

It is more accurate at delivering insulin

It may help with tighter blood glucose control

There are fewer fluctuations in blood glucose levels

It may result in improved A1C

There are fewer episodes of low blood sugar

There is more flexibility with diet and exercise

It helps manage the early morning rise in blood glucose levels called the dawn phenomenon

Using an insulin pump can also have its disadvantages, including:

Increased weight gain

Increased risk of diabetic ketoacidosis if the pump doesn’t work correctly

Risk of skin infection or irritation at the application site

Needing to be attached to the pump most of the time

Having to operate the pump, replace its batteries, set doses, etc.

Having to wear the pump makes it obvious you have diabetes

Learning how to use the pump and keeping it working properly

Having to check blood sugar levels several times a day and count carbohydrates

It can be more expensive than taking traditional insulin injections

There are many factors to consider when choosing an insulin pump. Fortunately, pump manufacturers have a lot of information on their products, and trainers who can answer questions.

It is very important to discuss your options with a diabetes healthcare provider.

If you have any questions about which insulin pumps are best for you, or if you would like help to manage your diabetes, you can speak with an endocrinologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

How Making Lifestyle Changes Can Reduce the Risk of Chronic Diseases

Posted on September 26, 2025 by Patrick Hercules

According to the World Health Organization (WHO), chronic diseases, also known as non-communicable diseases, are conditions that tend to have a long duration and result from a combination of genetic, physiological, environmental, and behavioral factors.

Chronic diseases are the leading cause of death worldwide. These diseases include:

Cancers
Cardiovascular disease, such as heart attacks and strokes
Chronic respiratory diseases, such as chronic obstructive pulmonary disease (COPD) and asthma
Diabetes

A person’s lifestyle and daily habits can increase their risk of developing a chronic disease. About 80% of chronic diseases are driven by a person’s daily habits. These include:

Tobacco use, including the effects of exposure to second-hand smoke
Unhealthy diets, including excess salt, sugar, and fats
Excessive alcohol use
Insufficient physical activity

These habits can contribute to metabolic changes that can increase a person’s risk of chronic disease, including:

Hypertension
Obesity
Diabetes
High cholesterol

Making the following lifestyle changes is one of the best ways to address harmful habits and help prevent chronic diseases.

Dietary changes include eating whole, unrefined, and minimally processed plants. Eating plant-based foods can help reduce diabetes, heart disease, and the risk of cancer
Increasing physical activity by engaging in a recommended 150 minutes of moderate-intensity activity each week
Getting a good, restful night’s sleep of about seven to nine hours. This can be achieved by:
- Having a consistent bedtime and waking up on time, even on weekends
- Being physically active
- Limiting alcohol and caffeine
- Putting digital devices away 90 minutes before bedtime
- Keeping your sleeping area cool, dark, and comfortable
Reducing stress by practicing mindfulness, meditation, and gratitude can help relieve stress and improve your physical and mental health.
Staying socially connected with friends and family can help keep you emotionally and physically healthy.
Quitting smoking, or never starting, lowers the risk of serious health problems, such as heart disease, cancer, Type 2 diabetes, and lung disease, as well as premature death
Limiting alcohol use can reduce health risks that excessive drinking can lead to, such as high blood pressure, various cancers, heart disease, stroke, and liver disease

By avoiding these risks and getting good preventive care, you can improve your chance of staying well, feeling good, and living longer.

For more information on how you can make lifestyle changes, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center by calling (718) 670-5486.

How Many Steps Do You Need to Walk Every Day to Be Healthy?

Posted on September 18, 2025 by Patrick Hercules

Ten thousand steps per day is a commonly cited goal when it comes to improving your health. However, factors such as age, sex, and occupation may influence the best step count for you.

Researchers examined how the number of steps people take affected their risk for disease and their lifespan. They found that 10,000 steps per day doesn’t always mean people are healthier. Additionally, there is a point at which the number of steps taken per day levels off when it comes to improving health.

For adults younger than 60 years of age, 8,000 and 10,000 steps per day were associated with a decreased risk of death.

For adults older than 60 years of age, 6,000 to 8,000 steps per day achieved a lower risk of mortality.

Researchers also found that people who lose more than 10% of their body weight over 18 months walk approximately 10,000 steps a day. At least 3,500 of those steps were at least of moderate-to-vigorous intensity in short, 10-minute bursts.

Walking is excellent for the heart, as it can lower your risk of cardiovascular disease and help prevent a cardiovascular event such as a stroke or heart failure.

The American Heart Association reports that older adults who take 4,500 steps per day have a 77% lower risk of having an adverse cardiovascular event than people who take fewer than 2,000 steps. Each time you add 500 steps to your daily average, you incrementally lower your risk by 14%. However, this benefit can plateau between 6,000 and 8,000 steps.

Walking can have many health benefits for your mind, as it can help preserve your cognitive function. The more steps you take each day, the more your risk of developing dementia. Once you hit 9,800 steps per day, that benefit can plateau. However, you can begin seeing significant benefits at just 3,800 steps daily, and getting that many steps consistently may lower your risk of dementia by 50% over time.

According to the American Diabetes Association (ADA), walking at least 30 minutes per day, five days a week, can significantly lower your risk of Type 2 diabetes. Whether you walk it all at once or you split it into smaller walks doesn’t matter. Exercises such as walking increase insulin sensitivity and help lower your blood sugar.

A short burst of 10 minutes of brisk walking can increase your energy, mood, and mental alertness. You can also use walking to significantly lower your risk of depression.

According to the American Psychological Association, people who walk at a moderate pace for 75 minutes weekly have an 18% lower depression risk than people who don’t get any physical activity. Walking for 120 minutes weekly can lower your risk by 25%.

Walking greatly benefits your overall health. It doesn’t matter if you do most of your walking during the day, at night, during the week, or on the weekends. You are still helping your health.

It is recommended that you consult your doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.

The Impact of Ultraprocessed Foods on Your Health

Posted on September 12, 2025 by Patrick Hercules

Ultraprocessed foods, or UPFs, are food products such as frozen pizza, ready-to-eat meals, instant noodles, and many store-bought breads that contain a long list of ingredients, chemical additives, and little to no “whole” foods.

Understanding ultraprocessed foods is tricky, as even experts don’t fully agree on what they specifically are and whether they are good or bad. However, a 2024 study led by researchers at Harvard T.H. Chan School of Public Health also found that a high intake of ultraprocessed foods may increase the risk of early death. Participants who ate the most ultraprocessed foods of any kind had a 4% higher risk of death from any cause and an 8% higher risk of death from neurodegenerative diseases. And according to the Yale School of Public Health, high ultraprocessed food intake has been linked to a 25%-58% higher risk of health issues related to the heart and metabolism, and a 21%-66% higher risk of mortality.

People who eat more ultraprocessed foods may tend to eat more calories overall. Data from the Centers for Disease Control and Prevention (CDC) shows that 53% of the calories that adults consumed daily, on average, came from ultraprocessed foods between 2021 and 2023. For children 18 years old and younger, it is 61.9%. Scientists are studying whether ultraprocessed foods high in saturated fat, added sugars, and sodium may mimic addictive substances in some people, and if they do, how they may do so.

Some ultraprocessed foods may contribute to poorer health outcomes. Examples of this include:

They may displace or replace healthier foods
They could lead to eating too many calories
They may result in eating too much saturated fat, added sugars, or sodium
They may influence how the brain responds to these foods
The changed textures may trigger the brain to stay hungry even after eating
They can potentially disrupt blood sugar
They can potentially disrupt your gut health
They could cause exposure to toxins

The recommendation to limit the intake of ultraprocessed foods reinforces the long-standing nutrition guidance to limit unhealthy fats, added sugars, and sodium. A diet composed mainly of ultraprocessed foods also exposes people to unhealthy additives and increases the risk of chronic inflammatory diseases.

The best way to identify ultraprocessed foods is to read the packaging of the product to see if its list of ingredients contains either food substances never or rarely used in kitchens, such as high-fructose corn syrup, hydrogenated or interesterified oils, and hydrolyzed proteins. Or it may contain classes of additives designed to make the final product palatable or more appealing, such as flavors, flavor enhancers, colors, emulsifiers, emulsifying salts, sweeteners, thickeners, and anti-foaming, bulking, carbonating, foaming, gelling, and glazing agents.

It is important to note that an overall healthy diet pattern should focus on eating healthier options such as vegetables, fruits, whole grains, beans, nuts, seeds, healthy non-tropical oils, and lean proteins.

The Yale School of Public Health offers four ways to reduce ultraprocessed foods in your diet. They include:

Planning and preparing meals at home in advance that use less processed and ultraprocessed foods
Drinking water and unsweetened beverages such as coffee and tea instead of soda and other sweetened drinks
Eating fresh fruits and vegetables, if they are available to you. If they are not available, choose minimally processed frozen or canned options with no added salt or sugar
Adding an unprocessed fruit or vegetable to your meal if an ultraprocessed food is your only option and you are short on time. And to choose an ultraprocessed food option with less sodium, saturated fat, and added sugar

If you would like to learn more about Flushing Hospital Medical Center’s nutritional services, you can visit the Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

What to Know About Protein Intake While on Weight Loss Medication

Posted on August 20, 2025 by Patrick Hercules

GLP-1 antagonists are a class of medications that mainly manage blood sugar levels in people with Type 2 diabetes. Some GLP-1 antagonists can also help treat obesity.

When a person starts to lose weight on a GLP-1 weight loss medication, it can happen very fast. However, as they lose fat, they could also be losing essential lean muscle mass, which can harm their metabolism and blood sugar levels. This will ultimately work against weight loss efforts and can even negatively affect bone health.

Protein is the building block of muscle. Getting enough is crucial for preventing muscle loss, especially when consuming fewer calories. When you consume enough protein, you are more likely to retain and even build muscle. However, when you don’t have enough protein, your body will cannibalize some of your muscle mass for energy.

A 2024 review study that made diet recommendations for GLP-1 patients based on the latest research recommends at least 60 grams of protein a day. It is suggested to aim for 20 to 40 grams of protein at every meal.

Most people who are on GLP-1 medications experience at least one side effect. The side effects are worse just after starting and in the days after increasing the dose. Fortunately, there are ways to combat those side effects, including:

Make every meal count
Schedule your meals
Make protein a priority
Aim for 64 ounces of fluid a day, plus electrolytes
Avoid fatty and greasy foods
Steer clear of sugary foods, alcohol, and refined carbs
Maintain muscle with resistance training
Eat smaller portions more frequently
Add fiber to your diet
Talk to your doctor if you are having side effects

For more information about the Bariatric Surgery Services at Flushing Hospital or procedures performed by our doctors, please call 718-408-6977 or 718-670-8908.

Early Signs of Diabetes

Posted on June 6, 2025 by Xavia Malcolm

Diabetes is a chronic (long-lasting) disease that occurs when your glucose or blood sugar levels are too high. Having diabetes affects the body’s ability to make enough insulin (a hormone produced by the pancreas) or use it properly.

Insulin is needed to move glucose from our bloodstream into our cells, where it is converted into energy. If glucose is not moved into our cells, too much of it remains in the bloodstream.

Consistently high blood sugar left untreated can lead to complications or other serious health problems, including:

Damage to the eyes (potentially leading to blindness)
Heart disease
Neuropathy or nerve damage
Kidney damage or kidney disease
Vascular disease
Limb loss
Stroke
Foot ulcers

Recognizing the early signs of diabetes and getting treatment promptly can help minimize the risk of health complications. Here are some of the early signs of the disease to be aware of:

Increased thirst
Extreme hunger
Frequent urination
Blurred vision
Slow-healing wounds or infections
Unexplained weight loss
Numbness or tingling in the hands, legs, or feet
Fatigue
Dry mouth
Acanthosis nigricans (a condition characterized by darkening of the skin in certain places, such as the neck and armpits)
Stroke

If you are experiencing these symptoms, please schedule an appointment with your doctor. Doctors diagnose diabetes through tests that may include glucose tolerance tests, A1C tests, or fasting blood sugar tests. If it is determined that you have diabetes, your physician may prescribe medications and make recommendations for lifestyle changes.

To schedule an appointment with a doctor at Flushing Hospital Medical Center, please call 718-670-5486.

Health Benefits of Walking

Posted on May 23, 2025 by Patrick Hercules

Several types of exercise, such as swimming, weightlifting, and running, offer many health benefits. Walking also provides numerous benefits to our health, including:

Helps you maintain a healthy weight and lose body fat
Helps prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes
Helps improve cardiovascular fitness
Helps strengthen bones and muscles
Helps improve muscle endurance
Helps increase energy levels
Helps improve mood, cognition, memory, and sleep
Helps improve balance and coordination
Helps strengthen the immune system
Helps reduce stress and tension
Helps extend a person’s lifespan
Helps inspire creative thinking

Walking is a versatile exercise for people of all ages and fitness levels. However, it is advised that you gradually work your way up to walking faster and walking a mile in a shorter amount of time. It can improve your heart health and increase your endurance while burning more calories.

Be sure to warm up and cool down before walking to avoid injury.

Signs Your Blood Sugar is Too High

Posted on February 14, 2025 by Patrick Hercules

Hyperglycemia, also known as high blood sugar, is common in people who have diabetes. It occurs when too much sugar (glucose) is in the blood and the body has too little insulin or if the body can’t use insulin properly to regulate blood sugar levels.

People with diabetes can experience hyperglycemia episodes frequently.

Hyperglycemia usually doesn’t cause symptoms until blood sugar levels are high – above 180 to 200 milligrams per deciliter (mg/dL), or 10 to 11.1 millimoles per liter (mmol/L).

Symptoms for hyperglycemia develop slowly over several days or weeks. The longer sugar levels stay high, the more serious symptoms can become. However, some people who’ve had type 2 diabetes for a long time may not show any symptoms despite high blood sugar levels. Early symptoms of hyperglycemia include:

Frequent urination
Increased thirst
Blurred vision
Feeling weak or unusually tired
Headache

Recognizing early symptoms of hyperglycemia can help identify and treat it right away.

If hyperglycemia isn’t treated, it can cause toxic acids called ketones, to build up in the blood and urine. This condition is called ketoacidosis. Symptoms include:

Fruity-smelling breath
Dry mouth
Abdominal pain
Nausea and vomiting
Shortness of breath
Confusion or disorientation
Loss of consciousness
Dehydration
Rapid heartbeat

Hyperglycemia most often results from a lack of insulin. This happens due to insulin resistance and/or issues with the pancreas, the organ that makes insulin.

However, other hormones can contribute to the development of hyperglycemia as well. Excess of the stress hormone cortisol or the growth hormone can lead to high blood sugar.

Chronic hyperglycemia over the years can damage blood vessels and tissues in your body. This can lead to a variety of complications, including:

Retinopathy
Nephropathy
Neuropathy
Gastroparesis
Heart disease
Stroke

Hyperglycemia is diagnosed when a healthcare provider orders blood work to screen for the condition and diagnose diabetes. These tests may include:

Fasting glucose tests.
Glucose tolerance tests.
A1c test.

Injected insulin is the main way to treat hyperglycemia episodes. Everyone requires different doses. Your healthcare provider will work with you to determine which dose is best to treat and prevent high blood sugar. Dietary changes and exercise plans can also help manage your blood sugar to prevent hyperglycemia.

If you’re experiencing symptoms of hyperglycemia, you can receive treatment from an endocrinologist at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.