New year, new you. Start with better health for you and your family. Many don’t realize the most important part is nutrition. Studies show weight loss is 80% diet and 20% exercise, with the idea of choosing the right calories to consume that provides your body with the right fuel for optimal function (1). Here are a few tips on how to make your lifestyle change more successful.
One main change that is at little cost to you is to decrease added sugar to your diet including, most commonly, pop as well as paying more attention to nutrition labels to monitor amount of processed or added sugars that are in your food choices. One should obtain most fats naturally in fruits, vegetables and carbohydrates. More information on the right options of fats and carbs can be found in the listed resources number (2). Another free tip is to drink more water. According to an article in Medical Daily by John Ericson up to 75% of Americans are dehydrated (3). A person should drink at least 8 glasses of water or half a gallon. That, along with a combination of increase protein, such as a protein bar, can help a person feel full with limited calories. A combination of reducing calories and burning calories can increase your bodies functioning, as obsessive dieting can cause your body to go into “starvation mode” and store your fat instead of using it as fuel. Regular exercise causes an increase in your metabolism, especially lifting weights. This can help build lean muscle mass which continues to burn calories hours after your workout is completed. Another tip is to find an exercise that you enjoy doing; This can include walking, riding a bike, and pool exercises. These are examples of different types of exercises that can increase your heart rate, but have less impact on your joints.
Of course, your friendly therapists here at Premier Therapy Associates are always here to answer your questions and help you get started toward at happy healthy 2018.