Holidays does not have to mean an extra 10 to 15 pounds around your thighs, or mid section. There are some simple strategies that you can use to prevent the dreaded January lose weight resolution. For many the attraction of cakes, cookies, sweets, alcohol and abundance of food (second and third helpings) leads to the mirror of realization that you have indeed put on weight. Weight that you did not want, so to avoid this problem I have put together a check list that I use and recommend to our patients to avoid the whole "lose weight resolution".
Goal is to have fun during the holidays and avoid unnecessary weight gain. Here is my personal To Do list that I have shared with our patients.
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How Not To Get Fat Over The Holidays:
- Drink water, plenty of water
- Fill up on the veggie and fruit platters
- Rigorous strength training and varied duration cardio exercise (taking a walk does not cut it for most people)
- Limit the alcohol, or at least the sugary alcohol libations - this includes beer.
- Cheat, it is okay to say to yourself tonight I am going to eat everything. Really it is okay and it is actually good for you - just don't cheat daily. Once a week for women, men can usually get away with a cheat meal daily. Why the difference? Ladies, your hormones they have a strong influence with fat storage and fat usage for energy - it is what it is.
- Eat plenty of healthy fat.
Why did I use those six?
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Water acts as a solvent,transporter,protector,pH regulator,along with electrolyte balance. 75% of your brain is made up of water at 1% loss of water you become thirsty. Alcohol and coffee are diuretics and cause water loss, this is why I say drink more water. How much? If you ever get thirsty you are not drinking enough, drink until you are not thirsty. Fruit and veggies have fiber, vitamins and minerals and fill you up - less room for all the holiday cakes, cookies and pies.
Rigorous strength training and variable cardio, the easiest and fastest way to lose or maintain weight is to increase your muscle mass, eat clean and use variable duration/intensity cardio exercise. The reason is that muscle burns or uses more calories to grow and support itself. You also know all the benefits of exercise, cloths fit better, more energy, happier, lower risk of just about every disease of lifestyle, etc. Limit the sugary alcohol drinks and alcohol all together. Holidays we are conditioned to celebrate with alcohol, so remember use a Taxi or designated driver and if you do drink lay off the sugary cocktails and make sure you drink a glass of water for every alcohol drink (trust me on this point).
Cheat, pick one party or one day a week and forget everything you just read - exception is alcohol and breakfast. Your body needs to feel that it is not in starvation mode, because when your body notices a reduction in calories it will keep fat at all costs, making it next to impossible to lose weight. Starvation diets or low-fat diets are not recommended.
Eat healthy fat, because your body needs fat. Your nervous system is made up of fat (brain and nerves) especially Omega-3 fat is the best. Even butter is okay. Trans fat, hydrogenated fat are the bad fats and should be avoid all the time (which are always in packaged foods, sweets, cakes, cookie, etc. Good fats are in nuts, fish, olive oil, coconut oil, etc.
In my structural corrective chiropractic practice in West Hartford, CT we focus on the structure of your body the inner frame-work which is your spine. Everyone knows that being overweight is not good for any system of your body including your spine and what most people do not know is that the above guidelines are excellent for protecting your health. Good fats, water are vital for proper function of your immune and nervous system - which are two systems you need to fight disease and build health.
As a structural chiropractor who is concerned with proper nervous system function I want to give your body every possible advantage, that is why we always strive for excellent nutrition, detection of structural shifts in your spine and teaching you how to protect your spine on your own.
Happy Holidays
Dr. Chris Chase
www.advancedwesthartford.com
