We see it every January. Patients set New Year’s resolutions to lose weight, eat better, and get into shape. Gyms fill up with enthusiastic newbies and social media newsfeeds overwhelm us with tips and fad diets, promising us quick weight loss and abs in 30 days. All this information can seem exhausting, restrictive and frustrating. Restricting calories and limiting certain foods groups from your diet can make you crave food like never before. Plus, hitting the gym hard for the first time in months or even years, can result in burn out and even injury, leaving you even more vulnerable to weight gain.
We say LOSE THE RESOLUTION and AIM to make a few lifestyle changes that really make a difference in your health and well-being. Here are some REAL tips to get you and your health back on track!
STAND UP AND MOVE!
Sitting is the new smoking, according to Dr. James Levine of the Mayo Clinic. “Sitting is more dangerous than smoking, kills more people than HIV and is more treacherous than parachuting. We are sitting ourselves to death.” Yikes! If you work a desk job, we advise you to stand up and stretch or walk around every half hour, if possible. Go take a walk to the water cooler and fill up your BPA-free water bottle (more on that below), chat with a co-worker or do some ballistic stretches at your desk to get the blood flowing. Taking a call? Why not stand up and pace?
◆ Get up and move every half hour.
◆ Walk for a half hour at lunch.
Too cold? Nonsense! You will burn an extra 250 calories as your body tries to maintain its core temperature! Bonus!
◆ Park in the furthest spot in the parking lot.
◆ Take the stairs.
CHANGE THE WAY YOU THINK ABOUT FOOD
Stop stressing over whether you need to eliminate carbs or fat from your diet (unless you have a food intolerance, of course). The truth is, your body needs all these nutrients to operate efficiently. So include ALL food groups in your diet. Just do it in moderation.
◆ Remember portion control.
Your protein serving should look like the palm of your hand, and your carb and veggies should resemble your fist. EASY. Stop counting calories.
◆ Drink more water.
You should be drinking half your body weight in ounces for your body to function properly. Find a water bottle (BPA free) that you love and carry it with you everywhere.
◆ Use food as fuel and not as a reward.
◆ Chew slowly and put your fork down between bites.
◆ Eat out less.
◆ Skip the cream and sugar. Drink your coffee black.
◆ Cut out pop/soda (even diet) and drink sparkling water with lemon or other fruit infusions.
◆ Stop mindless eating – turn off the TV and put your phone down!
WEIGH IN ON WORKOUTS!
Weight loss is simple math. You must burn more calories than you consume. They say abs are made in the kitchen, but moderate exercise will get your heart pumping and your metabolism humming to reveal those abs!
◆ Get your heart pumping at least once a day for 10 minutes.
◆ Walk your dog daily.
◆ Incorporate strength training.
What is strength training? Well, simply put, it using resistance (weights, bands, your own body weight) to build muscle. Muscle burns more calories than fat. Don’t worry if the gym intimidates you. Pilate’s classes, videos that use your own body weight and even hand weights can get the job done.
◆ Find a workout buddy.
It’s hard NOT to show up if you know someone is waiting for you.
◆ Use technology.
Phone apps and wearable devices make it easy for you to track your progress, your steps, heart rate and calories burned.
◆ Find something you love to do and do it!
Resolutions can be restrictive. Short term changes usually bring about short term results. We would rather see you implement a few of these easy suggestions (baby steps!) as part of a permanent lifestyle change. Consistency is always key. We promise you will look and feel better in 2017!
Happy New YOU!
12624 S. Route 59
Plainfield, IL 60585
Monday 9AM - 5PM
Tuesday 9AM - 5PM
Wednesday 9AM - 5PM
Thursday 9AM - 5PM
Friday By Appointment Only
Dr. Kalpesh Patel, internal medicine doctor in Plainfield, is dedicated to providing quality health care to Plainfield, Naperville, and surrounding area residents. At Advanced Integrative Medicine, Dr. Patel offers cancer screenings in Plainfield, physical exams in Plainfield, nutritional supplements in Plainfield, healthy lifestyle management in Plainfield, and specialist referrals.