10 Realistic Ways to Reach Your Weight Loss Goals
Every individual’s fitness journey follows a different path. At Fremont Spine & Wellness, we know there is no “one size fits all” weight loss solution. However, with the right combination of professional care, customized provider-patient education, and personal lifestyle upgrades, optimal health is within reach for one and all.
Achieving your healthiest self starts with an in-shape body… and everybody has to simply start somewhere. When you feed your body with the essential nutrients it needs to function at its peak, you’ll feel more energized and less inclined to spend hours on the couch. Start by making a few moderate routine adjustments and you’ll be on your way to wellness!
1. Hydrate, hydrate, hydrate!
When the body is dehydrated, internal chaos ensues (and even external… think facial breakouts). Drinking plenty of water is essential to remain energized and allow bodily processes to function smoothly. Adequate water intake also helps your kidneys flush out toxins — a process essential to whole-body health and nutrition. Studies show that drinking just over 16 ounces of water may even improve short-term metabolism. Other sources suggest drinking half your bodyweight in ounces of water. For instance, if you’re a 200 pound male, try drinking 100 ounces of water a day to stay well hydrated. So keep a refillable water bottle on hand throughout the day and drink up!
2. Reduce carbs (but retain protein)
A low-carb, high-protein regimen (the main tenets of the ketogenic diet) is one of the healthiest nutrition plans to achieve weight loss. Cutting down on carbohydrates allows you to burn fat, but without supplementing meals with adequate protein, many dieters also find themselves losing the very muscle mass that is crucial for shedding excess pounds. Healthy muscle mass is your first ticket to increased metabolism and nutrient absorption, so stock your kitchen with foods that support your weight maintenance goals. Starting now, you can also contact us for more information about the Fremont Spine & Wellness summer weight loss special — a straightforward way to kickstart your journey with coaching and the first week of product included!
3. Cook with healthy oils
Fats are good for you! The right fats, that is. Research shows that trans fats, and even some vegetable oils, can have a negative effect on your health. Substitute heart-healthy extra-virgin olive or avocado oil in your stir fry, or opt for MCT oil in your baked goods (with coconut flour, of course!). Contrary to popular belief, the right butters can actually promote weight loss, and are great for your heart and gut in the right portions. Choose organic, grass-fed butter to add good fats to your diet.
4. Keep an eye on portion size
Don’t beat yourself up over this one. Eat when you feel hungry! But instead of scarfing a heavy meal in a single sitting at breakfast, lunch, and dinner, try grazing on smaller portions throughout the day. Regular snack-sized servings of healthy, protein-packed foods keep you steadily full and energized, so you can avoid the dreaded afternoon crash and are less likely to binge. Proteins and fats are some of the most satiating foods there are. Keep your kitchen packed with these foods for snacking success!
5. Stay mindful at mealtime
Even seemingly minor changes, such as adopting mindful eating practices, can greatly contribute to your success. Start by planning meals ahead of time, carefully curating your grocery shopping list to include beneficial ingredients, or selecting a weight loss program that aligns with your goals. At mealtime, chew slowly in order to focus on the sensory experience of eating. For instance, what is your food’s texture like? How does the sensation feel on your palate? This also allows you to stay tuned into when you become full, so you can put down your fork before stuffing yourself to an uncomfortable bloating point.
6. Catch enough z’s
Exactly how much sleep is “enough?” According to the National Sleep Foundation, the average adult (ages 18-64) needs anywhere from 7-9 hours every night. Studies show a close correlation between inadequate sleep and obesity risk. Quality shut-eye keeps your metabolism sharp and increases stamina you’ll need during daily activities and exercise, so start winding down well before midnight. Make sure to stay off your phone and avoid light from any monitor or screen at least one hour before bedtime for optimal zzz’s!
7. Avoid excessive refined sugar
It’s no secret that too much added sugar leads to weight gain. While sugar tastes good, it has virtually no nutritional benefits and offers little besides empty calories. Feel free to treat yourself every once in awhile, but if you have a regular sweet tooth, reach for a diet-approved treat or snack on a handful of your favorite juicy berries.
8. If you must eliminate one thing, make it this
One of the best ways to stave off diet dread is to shift your focus toward the nutrients you’re gaining from your meal plan, rather than obsess over a laundry list of foods and beverages you’re denying yourself. However, if you’re inspired to eliminate (or drastically cut back on) one item, make it soda. This includes diet soda, which can contain harmful synthetic sweeteners, as well as sugar-added juices. Too many highly processed beverages can zap your weight loss progress. Opt for whole fruit whenever possible, or stock up on fresh-pressed juice and smoothie ingredients to satisfy cravings while strengthening your body with essential vitamins and minerals. However, do keep your fruit intake in check, as even fruit has sugar!
9. Ease into exercise
Get moving — even if that means starting with five minutes of activity, five days per week. Exercise doesn’t have to mean ellipticals and locker rooms… make your fitness routine work for you! Take your dog to the park, stroll two laps around the block, walk to your favorite nearby viewpoint to catch the sunset, clean the house, take the stairs instead of the elevator, or go for a short walk around the office building on your lunch break. Add an extra five minutes of activity to your routine each week until you reach at least thirty minutes of daily movement. Adjust from there. If you feel like signing up for a gym membership or lacing up your jogging sneakers once you’re in the groove, you’ll be more than ready to go for it!
10. Team up with a buddy
Enlist a like-minded friend’s help to keep you accountable throughout your weight loss journey. Pencil in a daily or weekly workout date or simply swap your favorite healthy recipes. If you’re not sure where to look, seek support at our group workshops, or receive ongoing feedback from your chiropractor at your regular office visits.
We look forward to guiding you along the path to achieve your best, healthiest self!