lindemanchiropractic: Resolution Revolution

Ok, so the new year is upon us and the vast majority of resolutions will have to do with losing weight... This in itself is not a bad idea, but it isn't really a goal! A true resolution needs to be concise, attainable, and measureable. Also, losing weight needs to be done the RIGHT way! You can certainly lose weight in a variety of means, eating healthier, exercising, taking crazy diet pills (that may have negative impacts on your health that by far outweigh the positive impacts of dropping some lbs), having a limb removed... I don't mean to make light of the situation, but you get the point. THE NUMBER ONE WAY to lose weight (and to improve your health) is to eat right and to exercise. The problem there, is that it takes a commitment! We all want the easy way (let's sit on the couch, eat potato chips and take some pill that doesn't let us absorb the fat, or the nutrients from our food). Some people may say "I don't know how to eat right," or "it's too hard." I am not talking about radical change, we all know the basics of what is "good" to eat, and what is "bad" to eat. EVERYTHING IN MODERATION! Don't get on some All Grapefruit Diet, or All Chitlins, or All Anything. Research shows us that eating 5 small meals a day is much better than 3 (or 2) big ones. Research shows us fruits and vegetables (for the overwhelming majority of people) improve health. Fiber is good, water is good, lean meat is good, fish is good, omega-3 fats are good, antioxidants are good, protein is good, etc. Too much saturated fat is bad, high sugar foods are bad, a triple patty hamburger with triple cheese, onion rings, smashed between a doughnut in place of a bun (things like that do exist, I will touch on them in another post), is bad! This doesn't mean you can't have saturated fats or sugar, again EVERYTHING IN MODERATION! Removing something from your diet completely (say pepperoni pizza) is just grounds for a binge--> guilt trip-->binge cycle. Just try to be smart about it! If you need help seek out a professional (dietician, nutritionist, chiropractor, medical doctor).

As far as losing weight, don't count lbs, especially on a day to day basis! More importantly, measure waist size or body fat (again it will TAKE TIME, if it is instantaneous SOMETHING IS WRONG). The maximum amount of body fat a healthy person can lose is about 3-4 pounds per week. Typically, only obese people are likely to be able to lose this amount of fat. By comparison, a woman of average weight (about 140 pounds) is likely to lose a maximum of about 1-1.5 pounds per week. If you try to starve yourself by drastically reducing your normal caloric intake, your body will change your metabolism and "hold on" to more of these calories. Your body is smarter than you! This is also why it is not a good idea to "skip" breakfast. I have treated SOOOO many people who employ this philosophy. When you first get up in the morning, your body is STARVING, not feeding it is just grounds for it to hold onto what it has. Also if you lose too much weight too fast, you can develop gallstones, loose skin, blood sugar problems and etc. Take a steady approach to your goals. Get some help through training, exercising with a friend, go to free on-line sites with fitness info, etc. Personal Trainers are great, but if you can't do that, just start small... walk more. Forget the elevator, try the stairs, walk 7 minutes away from your house/work then turn around and walk back, you just did 15 minutes of cardiovascular/ fat-burning exercise, and you didn't even need a cool headband! Incorporate some weight training into your regimen, research has shown if you build muscle, you burn more calories EVEN WHILE YOU REST! Pretty cool huh?