10 Weight Loss Tips

Author -- Dayna Hicken, NASM Certified Personal Trainer

Here are a few weight loss tips regarding eating habits that just might help you find your edge on your weight loss journey! The saying is true, “Abs are made in the kitchen”.

1) Have meals scheduled

Eating meals at regular times helps to keep your metabolism high while also helping to keep your caloric intake lower. 3-6 small meals a day, 3-4 hours apart, is recommended for best results. Research says that eating larger portions of low-calorie, high nutrient foods, helps people to feel full longer. Also be sure to get plenty of veggies, fruit, whole grains, low-fat dairy and lean meats. Try eating a salad once a day.

2) Eat slower

Make sure you taste your food! By eating slower you will notice “full” signals sooner. It takes approximately 20 minutes for your body to tell your brain that its full. Eating slower can help with this and prevent overeating and bloating.

3) Shop with limits

Make a shopping list and stick to it. Only bring home foods that will help with your diet and meal plans. Avoid sweet and salty snacks, they only bring empty calories and unneeded sugar. If you avoid buying junk food you won't have to deal with the temptation everyday. Remember, don't go grocery shopping when you are hungry.

4) Learn to cook

Learning to cook is important when trying to eat healthy. It’s so hard nowadays to find food that isn't processed and full of unwanted ingredients. Cooking your own food is healthier and can also be fun. Try cooking with your friends or that special someone and see what delicious, nutritious meal you can make together.

5) Don’t clean your plate

As children we are usually taught to eat everything off our plate. But don't feel like you have to eat everything in front of you. Especially once you start eating smaller meals and eating slower you will naturally feel full sooner. Don’t feel guilty about wasting food, just save the rest for tomorrow.

6) Plan ahead

Don’t let “being too busy” be your excuse for not eating healthy. Meal prep is key. Cook when you have time and plan ahead for your week. If you know you always get really hungry around 4, try eating a healthy snack around 3:30.

7) Don’t read or watch tv while eating

Most of us are guilty of this one. Try to avoid turning on the television or reading while you eat any meal. These can be huge distractions from focusing on your food and stomach signals. Many people tend to overeat while distracted.

8) Don’t eat out of the pot or dish

This is a big one when it comes to portion sizing. Don’t eat straight out of the pan the food was cooked in. This can cause overeating. Make sure to watch portion sizes and high calorie foods. Smaller plates mean smaller portions.

9) Have a plan when dining out

This can be a tough one, especially in a social setting. But I suggest only eating half your meal and placing the other half in a to-go container beforehand. Try ordering sauces on the side or ordering veggies instead of greasy french fries. Also be sure to order water instead of soda or other sugary drinks.

10) Burn more calories than you consume

The most important part of losing weight is creating a calorie deficit by burning more calories than you consume. This is the best and most successful method to lose weight, regardless of specific approach taken. Now this does not mean cutting your intake to 500 calories a day, this will kill your metabolism and as soon as you start eating normally again the weight will come right back. This can also lead to malnutrition which can be very harmful to your health.

Don’t completely cut out the foods you love or else it will be very difficult to stick to your diet. There is nothing wrong with having a piece of cake on your child's birthday, just not everyday. Having a balanced diet and getting enough exercise (at least 30 minutes, 5 times a week), will help you create and live a healthy lifestyle.

What Does Water Do For You?

Author -- Dayna Hicken -- Content creator for Elite Healthcare

We have all been told that we need to drink more water. Water is one of the sources of life for all living things, so it’s no surprise that humans need it everyday. But why is water so important?

Water is key in almost every chemical reaction that takes place in your body; digestion, nutrient transportation, joint lubrication, and it helps maintain body temperature, just to name a few. Water is important in keeping you looking and feeling healthy. Since the body is composed of between 55 and 78 percent water, adequate and regular water consumption has several health benefits. Plus, water has no calories, fat, carbohydrates or sugar.

The recommended amount of water to drink each day is 8-12 cups to maintain good health, and even more is recommended if you workout on a regular basis. Many times when people start to drink more water they find themselves losing weight. The main reason is because hunger and thirst signals can feel very similar in your body, so when you feel hungry you may just actually be dehydrated. Try drinking a glass of water when you feel those hunger signals kick in. This helps you snack less and drink more water at the same time.

Being dehydrated makes the body less efficient and long term dehydration can effect the metabolism and other bodily functions.

A few signs of dehydration may include: Dry mouth, headaches, sleepiness and tiredness, constipation, thirst, sunken eyes, yellow pee, dry skin

Watch out for these symptoms. Many times that pounding headache you have is because you are dehydrated. Several studies have shown that even mild dehydration (fluid loss of 1-3%) can impair energy levels and mood while leading to major reductions in memory and brain performance. Not only is water key in keeping you hydrated, but it can help with weight loss and overall health.

Some other benefits of drinking water include mood improvement, aid in digestion, help in decreasing fatigue, help in fighting some cancers, and increase in alertness and energy.

So when trying to cut calories or find more energy, a good place to start is to check what you are drinking. By replacing coffee, sports drinks, and alcohol with water, the calories and carbs are decreased. In fact, sports drinks are only recommended for those who workout for longer then two hours.

Try replacing sugary drinks with water whenever you can and your body will thank you.

 

References:

National Academy of Sports Medicine Textbook

Did You Know Imagining Working Out is Better Than Not Working Out at All?

According to a study out of Ohio State University-

Two groups of patients with broken arms were researched and analyzed--one group was told to imagine themselves exercising and the other group was told nothing. After the casts were removed, those patients who were asked to imagine themselves exercising had twice as much strength in the now healed arm than those who did not imagine exercising at all.

"The imagination of motion, which occurs in the same part of the brain where the impulse to move originates, does have physical benefits."

Of course, this is not a substitute for actual exercise, but imaginary exercise has proven to show improvement in performance of those who have highly physical jobs such as athletes, musicians, surgeons, etc.

So go home, sit on your couch, and imagine yourself curling those 45 pound dumbbells. (Then get up and get moving for real!)

Why Should You Do Physical Therapy?

Many people are unaware of how important physical therapy truly is to recovering from injury and surgery properly and in a timely manner. Here are some of the reasons, according to Rick Lee of Benton Physical Therapy in Arkansas, as to why you should do physical therapy after your operation:

  •  Reason 1: To promote healing.

This is the most well-known reason to do physical therapy after surgery. “This could be to minimize scar tissue after arthroscopy on your knee or shoulder, or to retrain your muscles after a major surgery, like repairing an ACL tear.” There are so many reasons to see a physical therapist after surgery. This is the most important; they know how to help your specific injury and can help you in the healing process.

  • Reason 2: To regain mobility.

“Surgeries on the lower extremities in particular (think your knees and hips) require physical therapy to regain mobility.” This ranges from the daily walker to the professional athlete. Everyone wants to have full range of motion back after injury and seeing a physical therapist can and will help aid in regaining that mobility in a timely manner.

  • Reason 3: To have a faster recovery.

“Doing the necessary rehabilitation will help your body recover much more quickly than if left to its own devices.” This section doesn’t need very much explanation. If you go to people with the proper tools and knowledge you will be able to recover faster than if you tried to heal on your own.

  • Reason 4: To be involved in your rehabilitation.

You as a patient will have the ability to have your own say in your recovery. You can determine how fast you work and how hard you push yourself depending on your level of pain. Your physical therapist will design a personalized recovery routine for you. This is important to remember – all people are unique and the same is true with their injuries and recovery processes. It is important to not compare how fast or slow you are moving to the speed of others with similar injuries.

 

To read the original article by Rick Lee, click here.

For cases involving worker’s compensation and personal injury, contact one of our locations and have our top notch doctors and physical therapists work with you in your recovery process.