Time for a mid-summer weight loss and nutrition check. I am always amazed by people who lose weight in the summer. I find it nearly impossible without a ton of intention. Here are a few tips to help you realize your summer weight loss goals.
First, sugary and salty snacks….. Packaged snacks are engineered with chemicals to stimulate your brain and make you crave more. Stop eating them. You get no nutritive value from them. NOTHING. For those scarfing down a higher quality of snacks; bakery snacks….stop those too. Layer upon layer of sugar and salt stimulates cravings making you want more and more. Find a buddy that has been whining about weight loss and hold each other accountable even if it is just 24 hours with no sugary or salty snacks. If you can make it 72 hours, you can make it an entire week. Breaking the craving cycle is vital to getting your eating back on track.
Second, stop drinking so much. Again, empty calories. I didn’t say don’t drink at all just not so much. Summer brings lots of time for socializing, boating, and enjoying a glass of wine on your deck. You don’t need to give it up completely, just cut back. At 250 calories a mixed drink, 150 calories a beer or 125 calories a glass of wine, in a quantity of 3 or more, no wonder you feel bloated and that you’ve gained weight. Easy? It’s not. It’s a lot more fun to party on but it’s also a lot more fun to fit into your clothes and not huff and puff with every physical exertion.
Third, eat less. Use smaller plates or bowls to cut down on your portions. That beautiful set of plates in your cupboard, the great big ones? They are the enemy. You don’t need to replace them, just use a smaller one. You will put less on it and still feel full. Trust me on this. I have also spend the last year or so experimenting with Intermittent Fasting with great success. I have some resources that could help you and I would be happy to share my journey with you.
Lastly, don’t dwell too much on the number on the scale. We tend to quantify our success with fitness goals based solely on our weight but those who live in the world of health and fitness know that it goes far beyond what the scale says. First of all, it’s a scientific fact that muscle weighs more than fat so as you begin an exercise routine along with your new and improved eating habits, it’s not uncommon to begin to gain lean muscle which may slow your progression of weight loss. Don’t ignore the scale completely but focus your attention on how your clothes fit, how you feel and your body fat percentage.
Again, eat less, drink less, no processed snacks. Those seem like very obvious tips so there is no reason not to do them, starting today! At Eastern Oklahoma Chiropractic, we are here to help you reach all of your health goals. Give our Broken Arrow office a call today at 918-940-4630.
**Dr. Ring is also a independent distributor and nutritional coach with Herbalife. If you have any questions about their product line and how they can give you a boost or a jump start to your new you, he would be happy to discuss that as well. We are just a phone call away.