Weight Loss Change and Recommendations for Success
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Having the right attitude about weight loss can go a long way in being successful. Being overweight contributes to poor health, sleep problems, increased risk for disease/s, and back pain. Weight problems can result from:
Eating the wrong food/s
Limited or no regular physical activity/exercise
Stress eating
Age
Genetics
These can all be overcome by setting sensible goals and realistic expectations. The first step is to discuss weight loss and general health with your healthcare provider. A doctor, health coach, or fitness chiropractor can help develop a fully customized weight loss treatment plan along with exercise, diet, and lifestyle changes/adjustments. Weight loss plans can include:
Dietary
Exercise
Behavioral
Medication
Surgical modification of the digestive system if necessary
A realistic properly developed and safe weight loss plan has a greater rate of success. If your doctor isn’t quite sure which is the best approach, they could reference a health coach, weight loss, or metabolic specialist. Assessing one’s body weight is now a more involved process than just stepping on a scale. The assessment usually involves measuring the Body Mass Index or BMI, waist circumference, and medical history. This information is analyzed to determine if there are any risks due to excess weight like high blood pressure, diabetes, heart disease, and cancer.
Table of Contents
Nutrition Feeding The Body
A weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting.
It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body’s needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.
Nutrients
Sources
Functions
Proteins
Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts
Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance
Carbohydrates
Grains, Fruits, Vegetables
Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise
Fats
Meat, Fish, Poultry, Supplements
Supplies energy, insulates/cushions organs, helps in vitamin absorption
Vitamins
Fruits, Vegetables, Grains, Meat, Dairy
Promotes chemical reactions in the body’s cells
Minerals
Contained in most food groups
Regulates body functions, assists with growth, a catalyst for energy release
Water
Water, Liquids, Fruits, Vegetables
Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight
Types of Fats
Fats are essential in absorbingfat-solublevitamins A, D, E, and K.
Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
Polyunsaturated Fathas been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
Monounsaturated Fat has been shown to lower thelow-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.
A healthy diet should not exceed 30% of fat per day. An easy way to cut back is to:
Go for lean cuts of meat
Trim the visible fat
Remove the skin from poultry
Select water-packed tuna
Choose dairy products made from skim or low-fat milk
Eating and Losing Weight Recommendations
These recommendations could be redundant, but it is a start.
Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
Eat only when hungry
Stop when full
Eat and chew slowly – It takes 20 minutes for the stomach to tell the brain the body is full
Select foods that take a lot of chewing, which will satisfy the body with less food
Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
Serve food on a smaller plate – This fools the eyes, fooling the brain into believing that the meal is the same amount
Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
Keep the kitchen stocked with healthy ready to eat snacks
It’s the small thorough steps that add up to achieve goals
Physical Activity Benefits
Healthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:
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Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
The information herein on "Weight Loss Change and Recommendations for Success" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scopeis limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*
Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.
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