Health & Wellness >> Healthy Weight Loss and Dieting Tips
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In this video, Dr. Huntoon discusses a unique program he offers called
"Shop with the Doc."
Appreciate that all weight management issues have to do with proper food choices and the state of your Digestive System. This can be overwhelming when fighting your cravings while making healthy choices.
Dr. Huntoon can eliminate that for you by going shopping with you one time to discuss the different choices to make with your specific health concerns.
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In our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough—and losing weight, even tougher. If you’ve tried and failed to lose weight before, you may believe that diets don’t work for you. You’re probably right: traditional diets don’t work—at least not in the long term. However, there are plenty of small but powerful ways to avoid common dieting pitfalls, achieve lasting weight loss success, and develop a healthier relationship with food.
The Key to Successful, Healthy Weight Loss
Your weight is a balancing act, but the equation is simple:
Since 3,500 calories equals about 1 pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately 1 pound a week (500 calories x 7 days = 3,500 calories). Simple, right? So why is weight loss so hard?
All too often, we make weight loss much more difficult than it needs to be with extreme diets that leave us cranky and starving, unhealthy lifestyle choices that undermine our dieting efforts, and emotional eating habits that stop us before we get started.
But there’s a better way! You can lose weight without feeling miserable. By making smart choices every day, you can develop new eating habits and preferences that will leave you feeling satisfied—as well as winning the battle of the bulge.
The Health Of Your Digestive System: Is Yours Balanced?
We all need to appreciate that the health of the digestive system will directly impact if we are healthy, carry a healthy weight, or if we are accumulating toxins, developing excess weight and growing health concerns.
Being exposed to the Digestive System Disruptors and developing Leaky Gut Syndrome is one of the biggest reasons Americans are so fat and have weight management concerns. Addressing these imbalances is paramount to maintaining a healthy weight. We have helped people do this for over 27 years.
Appreciate the following:
Not All Body Fat is the Same
Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.
Getting Started with Healthy Weight Loss
While there is no “one size fits all” solution to permanent healthy weight loss, the following guidelines are a great place to start:
Permanent weight loss is not something that a “quick-fix” diet can achieve. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for life. Various popular diets can help to jumpstart your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.
Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—so that you can get the encouragement you need.
Aim to lose 1 to 2 pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. When you drop a lot of weight quickly, you’re actually losing mostly water and muscle, rather than fat.
Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as goals like wanting to feel more confident or become healthier for your children’s sake. When frustration and temptation strike, concentrate on the many benefits you will reap from being healthier and leaner.
Keep a food journal and weigh yourself regularly, keeping track of each pound you lose and inch of your waist lost. By keeping track of your weight loss efforts, you’ll see the results in black and white, which will help you stay motivated.
Keep in mind it may take some experimenting to find the right diet for your individual body. It’s important that you feel satisfied so that you can stick with it on a long-term basis. If one diet plan doesn’t work, then try another one. There are many ways to lose weight. The key is to find what works for you.
A major study concluded that it doesn’t matter which diet program you choose, as long as it is one that reduces your calorie intake and is healthy for your heart (low in saturated fat and cholesterol). In other words, the best diet is the one you’ll stick to, not necessarily the one currently topping the bestseller list.
Healthy Dieting and Weight Loss Tip #1: Avoid Common Pitfalls
Diets, especially fad diets or “quick-fix” pills and plans, often set you up for failure because:
Diets that cut out entire groups of food, such as carbs or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups doesn’t allow for a healthy, well-rounded diet and creates nutritional imbalances.
Diets that severely cut calories, restrict certain foods, or rely on ready-made meals might work in the short term. However, once you meet your weight loss goal, you don’t have a plan for maintaining your weight and the pounds quickly come back.
When you drastically restrict your food intake, your metabolism will temporarily slow down. Once you start eating normally, you’ll gain weight until your metabolism bounces back—another reason why starvation or “fasting” diets are counterproductive.
Just because you gave in to temptation doesn’t mean all your hard work goes down the drain. Healthy eating is about the big picture. An occasional splurge won’t kill your efforts. Diets that are too restrictive are conducive to cheating—when you feel deprived, it’s easy to fall off the wagon.
Special shakes, meals, and programs may be cost-prohibitive and less practical for long-term weight loss and healthy weight maintenance.
Without some practical, healthy diet strategies, you may feel lost when dining out or attending events like cocktail parties or weddings. If the food served isn’t on your specific diet plan, what can you do?
Diet companies make a lot of grandiose promises. Most are simply not realistic. Unfortunately, losing weight is not easy, and anyone who makes it seem that way is doing you a disservice. Don’t get discouraged by setting unrealistic goals!
Healthy Dieting and Weight Loss Tip #2: Put a Stop to Emotional Eating
We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.
Don’t underestimate the importance of putting a stop to emotional eating. Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts.
To start, consider how and when you eat.
Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.
Healthy Dieting and Weight Loss Tip #3: Tune in When You Eat
We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV screen. The result is that we consume much more than we need, often without realizing it or truly enjoying what we’re eating.
Counter this tendency by practicing “mindful” eating: pay attention to what you eat, savor each bite, and choose foods that are both nourishing and enjoyable. Mindful eating will help you lose weight and maintain your results.
Healthy Dieting and Weight Loss Tip #4: Fill Up with Fruit, Veggies, and Fiber
To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.
Fiber: the Secret to Feeling Satisfied While Losing Weight
If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fiber. High-fiber foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fiber foods also take a long time to digest, which means you’ll feel full longer. There’s nothing magic about it, but the weight-loss results may seem like it. High-fiber heavyweights include:
Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds.
Select beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas). Add them to soups, salads, and entrees, or enjoy them as a hearty dish of their own.
Try high-fiber cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, bran muffins, or air-popped popcorn.
Focus on Fruits and Veggies
Counting calories and measuring portion sizes can quickly become tedious. But you don’t need an accounting degree to enjoy produce. When it comes to fruit and vegetables, it’s generally safe to eat as much as you want, whenever you want. No measuring cups or calorie tables required.
The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories. Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
Replace one of the eggs and some of the cheese in your omelet or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers. Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced apple, or the old-favorite: celery with peanut butter (just don’t overdo it on the peanut butter).
Add more veggies to your favorite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.
Don’t love vegetables? You’re probably not preparing them right. Veggies can be delicious and full of flavor when you dress them with herbs and spices or a little olive oil or cheese.
Fruits and Vegetables to Eat in Moderation
Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.
Healthy Dieting and Weight Loss Tip #5: Indulge Without Overindulging
Try not to think of certain foods as "off limits."
When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. Instead of denying yourself the unhealthy foods you love, simply eat them less often.
If you’ve ever found yourself polishing off a pint of ice cream or stuffing yourself with cookies or chips after spending a whole day virtuously eating salads, you know how restrictive diet plans usually end. You probably blame yourself, but the problem isn’t your willpower—it’s your weight loss strategy. Deprivation diets set you up for failure: you starve yourself until you snap, and then you overdo it, cancelling out all your previous efforts.
In order to successfully lose weight and keep it off, you need to learn how to enjoy the foods you love without going overboard. A diet that places all your favorite foods off limits won’t work in the long run. Eventually, you’ll feel deprived and will cave. And when you do, you probably won’t stop at a sensible-sized portion.
You can still enjoy your favorite high-calorie treat, whether it’s ice cream, chips, cake, or chocolate. The key is to eat a smaller serving of it along with a lower-calorie option. For example, add strawberries to your ice cream or munch on carrot and celery sticks along with your chips and dip. By piling on the low-cal option, you can eat a diet-friendly portion of your favorite treat without feeling deprived.
We are creatures are habit, and you can use this to your advantage when trying to lose weight. Establish regular times when you get to indulge in your favorite food. For example, maybe you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday evening. Once you’re conditioned to eat your treat at those times—and those times only—you’ll stop obsessing about them at other times.
Consider Shop with the Doc to get a handle on your shopping habits and to know what foods to buy and how to keep you house free of pit fall foods. Schedule an appointment with your Holistic Chiropractor to discuss your current diet and what changes you can make in your dietary considerations to support a healthy weight and a healthy body.
At Advanced Alternative Medicine Center, we have helped people lose weight naturally and healthfully for over 25 years. Dr. Huntoon has used his knowledge and expertise to help multiple people lose over 125 pounds of excess weight without drugs or surgery. That alone creates new considerations for the person who lost the weight and the health ramifications associated with large amounts of weight loss.
Consider having a consultation with him to see if your weight management issues can be helped with his methods. You'll be happy you did.
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Dr. Richard A. Huntoon