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10 Simple Ways to Lose Weight and Keep It Off

By Sandy Schroeder

When you are tired of kidding around about losing weight, we should talk about some science-backed ways to make it happen.

Prevention takes notes from Bonnie Taub-Dix's Read it Before You Eat It - Taking You from Label to Table. Here are some key nutritionist tips to get you started.

Overall, Prevention says get organized first. Planning meals and shopping carefully eliminates the temptations of unhealthy fats, or too much sugar and salt, and take-out meals. Realize your health has many layers. When you set out to lose weight you have to factor in sleep patterns, stress levels, health issues, exercise habits and social routines, too.

More Steps to Take

See if these tips help you make your diet happen.

Keep fitness in the equation - To get results make room for daily exercise. It could be several 15-minute walks, or a 60-minute gym workout. Just make sure it happens.

Don't be too impatient - I always want instant results on the scale, but reality says the body's fluids are constantly changing, causing a pound or two to go up or down. As everything settles down, the numbers should start dropping.

Watch the wine and brews - Too many glasses can dramatically load up your calorie intake. Limit drinks and mix with lemon, lime, club soda and herbs.

Put vegetables front and center - When you heap your plate with green, yellow and red veggies and add a small amount of lean meat, fish or poultry, your body gets the needed minerals, fiber and vitamins, minus extra calories and fats.

Skip juicing and blend - Blending retains healthy fiber and nutrients to support and satisfy your system.

Get real about calorie limits - Establish a calorie limit based on your age, gender, activity and current weight. Start with that limit to plan delicious meals full of fruits, vegetables, whole grains, dairy and other proteins. The 2015 Dietary Guidelines for Americans can help you establish your numbers.

Don't forget to sleep - When you include 7 to 9 hours of rest every night, your body is ready to take on the challenge of losing weight, too.

Understand the process - The stomach is about the size of your two fists. When you enjoy a dinner with wine, bread and butter, beef, whipped potatoes, fruit tart and cappuccino you may have reached overload.

Keep smiling - Do whatever it takes to make the diet fun and rewarding. Tolerate a few slips, but keep right on going. The more positive you are the better the results are likely to be.

Avoid skipping meals - When you do, you may be tempted to splurge on the next meal. Stick with regular meals and lightweight snacks to create a sense of control and direction, right where you want to be.

Along the way, you probably have some tricks of your own that you may want to add to the list. Give yourself credit as the diet begins to work. Success is a very tasty dish.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Maple Grove, Minn.

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