Last week I wrote about secrets to weight loss that many people don't think about implementing into their PLAN for weight loss. This week's first tip involves a key word in this last statement: PLAN.
6. Make a plan.
In order to commit and to truly have a successful outcome, a PLAN is necessary! Most Americans have busy lives with lots of demands. Research shows that those who cook in the beginning of the week are 2-3 times more successful with eating healthfully throughout the week. This takes planning and forethought, but I understand it completely. By Thursday night, after a long work-week, my chances of cooking are very low. But, if I have prepared for the week on Sundays, Mondays, and Tuesdays, I have healthy leftovers that do not take a lot of energy to prepare. Having a plan of what I will consume makes the process of holding true to my goals and intentions so much easier.
7. Manage your stress.
Your stress level matters. Stress and the hormones produced in the body during times of chronic stress (specifically cortisol) affect insulin and blood sugar levels and make weight loss difficult. We perform a Heart Rate Variability (HRV) test that measures how your body handles stress. Chiropractic, massage, and meditation are essential in decreasing your body's physiologic stress level; all are incredibly helpful for weight loss.
8. Drink lots of water.
Are you dehydrated? We live in a very dry climate, but even people living at sea-level can be dehydrated. The time-tested advice on water consumption is that you need half of your body weight in ounces of water on a daily basis, i.e. a 200 lb individual needs 100 oz of water on a daily basis (coffee, tea, soda, juice, carbonated water and other beverages do not count towards this total). Dehydration is often misinterpreted as hunger. Set a goal of increasing your water consumption gradually over a period of 1 week. I always warn my patients: the first couple of days you will feel like you are using the restroom constantly, but this will improve as your body adapts. Hydration is worth it as it is essential for about every process the body needs to perform on a daily basis.
9. Eat smart.
Following a low-calorie diet has not always been found to be effective for lasting weight loss (this often results in muscle loss, therefore decreasing metabolism). Instead, we teach our patients strategies like using the Glycemic Index and keeping steady blood sugar levels. This helps in avoiding stress and emotional eating, i.e. making mindful food choices. Hint: lots of green veggies are a key to success. We teach our patients to eat frequently but mindfully. Planning meals, spending weekly time at the grocery store, and recipe planning are built into a lifestyle for long-term success. Lifestyle is the KEY.
10. Cut the sugar.
Your body will always burn sugar before fat. Therefore, if you are giving your body a steady fuel of sugar or foods that easily convert to sugar (grains and dairy), your body will be busy using these foods as an energy source instead of burning fat. This is why low-carb diets work well but even more importantly, finding the right balance of carbs, fat, and protein is essential. Finding this balance is what will allow your body composition to shift. Your clothes will fit better, your health will change, and you will achieve a long-lasting result by making this a part of your lifestyle.
We are serious and passionate about changing the health of our community. All of these lifestyle and weight loss factors are addressed in our 8 Weeks to Wellness program. 8 Weeks to Wellness is a program that provides the foundation and lifestyle for you to change your relationship with food, stress management, and exercise. Whether you are looking for weight loss, need to overhaul your health, or want to stay healthy, 8WW can be tailored to your individual needs. Our next 8WW Informational Session is Wednesday, February 15th at 6:30. Call us at 303.215.0390 to attend an 8WW Informational Session. If you are unable to make it to the informational session, watch 8WW Orientations on our website: http://bodyinbalancechiropractic.com/8-weeks-to-wellness/orientation.html or check them out at http://8ww.com/.
Plan on attending our next Dinner with the Doc class on "Lowering Your Cholesterol Naturally," Monday, February 27th at 6:30 pm at Applebees (healthy options only!). We only have 30 seats available, so call ASAP to reserve your seat today!