Health, Weight Loss, and Exercise for 2018
Hello readers! If you are like me, up a few pounds due to stuffing your piehole between Thanksgiving and New Years, then you just might be interested in losing weight. Either that, or it is time to buy a bunch of new pants. So, if you are interested in the Old Fashioned Doctor's weight loss tips, put on your sneakers, and get ready to learn. But before I begin, you should know that this is general advice. Your situation may be unique. Discuss with your doctor prior to starting any exercise regimen or diet. Now that the disclaimers are out of the way, here we go:
Tip #1: Go Where the Money Is
If your main objective is weight loss, you will be way more successful in monitoring the calories you consume, as opposed to eating what you always eat, but just exercising more. If you have to choose just one thing (you don't): food vs exercise, focus on the food (calories in) aspect of the equation. It's more bang for your buck. Your pants are getting looser already.
If your main objective is weight loss, you will be way more successful in monitoring the calories you consume, as opposed to eating what you always eat, but just exercising more. If you have to choose just one thing (you don't): food vs exercise, focus on the food (calories in) aspect of the equation. It's more bang for your buck. Your pants are getting looser already.
Tip #2: Keep It Real
No amount of dieting is going to save you from yourself. My father used to go on a cabbage diet when he wanted to lose weight. He would have my mom make some kind of cabbage soup, eat it for a week, and lose five pounds so his pants would fit. He would be grouchy from hunger, and gassy from cabbage. And guess what? The pounds came back. The lesson is that no fad diet is sustainable. Choose foods that are healthy, that you enjoy eating, and that will contribute to weight loss.
No amount of dieting is going to save you from yourself. My father used to go on a cabbage diet when he wanted to lose weight. He would have my mom make some kind of cabbage soup, eat it for a week, and lose five pounds so his pants would fit. He would be grouchy from hunger, and gassy from cabbage. And guess what? The pounds came back. The lesson is that no fad diet is sustainable. Choose foods that are healthy, that you enjoy eating, and that will contribute to weight loss.
Tip #3: Work It
Do you plan on making a healthy salad every day for lunch, instead of going out to eat? Sounds great! But if you're like me, crunched for time on a daily basis, do you think you're going to take that head of lettuce, chop it, wash it in the salad spinner, then cut up all your veggies daily? I know I am too lazy, coupled with pressed for time, to do that. Chopping the lettuce just isn't going to happen. I recognize that. So I purchase prewashed lettuce (such as a spring mix). I also know I'm not going to have the fortitude to peel carrots each morning. (And I love carrots; they're God's vegetable candy, in my opinion). Solution: Big ol' bag of baby carrots from Costco. Simply rinse and throw them in the bowl. Not only is it important to choose healthy foods, but it is more important to be able to have a plan that is implementable, otherwise you're wasting your time.
Do you plan on making a healthy salad every day for lunch, instead of going out to eat? Sounds great! But if you're like me, crunched for time on a daily basis, do you think you're going to take that head of lettuce, chop it, wash it in the salad spinner, then cut up all your veggies daily? I know I am too lazy, coupled with pressed for time, to do that. Chopping the lettuce just isn't going to happen. I recognize that. So I purchase prewashed lettuce (such as a spring mix). I also know I'm not going to have the fortitude to peel carrots each morning. (And I love carrots; they're God's vegetable candy, in my opinion). Solution: Big ol' bag of baby carrots from Costco. Simply rinse and throw them in the bowl. Not only is it important to choose healthy foods, but it is more important to be able to have a plan that is implementable, otherwise you're wasting your time.
Tip #4: Count It
In the old days, before the proliferation of smart phones, when a patient came to the doctor to discuss weight loss, we'd recommend keeping a "food diary." By writing everything that you consume down on paper, the thought was that would help keep patients accountable of everything they eat. ("Did I really eat 10 peanut M&M's?") Nowadays, I recommend patients use an app like MyFitnessPal or LoseIt, of their respective websites (click the links). There are many others, too. Not only do these apps help keep you accountable for the foods you eat, but they have associated calorie content, to help you stay within weight loss goals. (Each peanut M&M is 10 calories, and I just ate 10? Yikes!) Additionally, usually the foods also have additional nutritional content, such as proteins and carbohydrates, and you can use this to help make better nutritional choices.
In the old days, before the proliferation of smart phones, when a patient came to the doctor to discuss weight loss, we'd recommend keeping a "food diary." By writing everything that you consume down on paper, the thought was that would help keep patients accountable of everything they eat. ("Did I really eat 10 peanut M&M's?") Nowadays, I recommend patients use an app like MyFitnessPal or LoseIt, of their respective websites (click the links). There are many others, too. Not only do these apps help keep you accountable for the foods you eat, but they have associated calorie content, to help you stay within weight loss goals. (Each peanut M&M is 10 calories, and I just ate 10? Yikes!) Additionally, usually the foods also have additional nutritional content, such as proteins and carbohydrates, and you can use this to help make better nutritional choices.
Tip #5: Eat
While it is far from settled science, I still recommend not skipping breakfast, even if you aren't hungry. The act of digestion itself consumes calories. So if you're not a breakfast person, just eat something small like an apple or some yogurt. You will lose more weight by doing so compared to waiting just for lunch. For some people, they are more successful with eating more frequent, smaller meals, as opposed to "three squares" a day. By keeping your digestion constantly going, you constantly burn calories all day long.
While it is far from settled science, I still recommend not skipping breakfast, even if you aren't hungry. The act of digestion itself consumes calories. So if you're not a breakfast person, just eat something small like an apple or some yogurt. You will lose more weight by doing so compared to waiting just for lunch. For some people, they are more successful with eating more frequent, smaller meals, as opposed to "three squares" a day. By keeping your digestion constantly going, you constantly burn calories all day long.
Tip #6: Avoid Calorie Dense Foods
Eating fried fast food will contribute to weight gain. Creamy pasta sauces, butter cream frosting, french fries, ranch dressing, etc. all are calorie dense foods. So each bite of these foods has more calories compared to a bite of spinach or carrots. This isn't to say you can't consume calorie dense foods, but you'll definitely want to limit the amount and frequency of the fatty stuff. Salad is good. Salad soaked in dressing likely defeats the purpose.
Eating fried fast food will contribute to weight gain. Creamy pasta sauces, butter cream frosting, french fries, ranch dressing, etc. all are calorie dense foods. So each bite of these foods has more calories compared to a bite of spinach or carrots. This isn't to say you can't consume calorie dense foods, but you'll definitely want to limit the amount and frequency of the fatty stuff. Salad is good. Salad soaked in dressing likely defeats the purpose.
Tip #7: Move It
The American Heart Association recommends adults exercise for a minimum on average 30 minutes a day, 5 days a week (for 150 minutes weekly). The organization also recommends adult aim to achieve at least 10,000 steps daily. Other activities such as weight training are strongly recommended. If you're just watching the calories but aren't losing the weight you desire, you need to jump start your metabolism with some exercise. Using a fitness tracker such as a pedometer, a Fitbit, a Garmin, or your smartphone can assist in tracking your daily activity. And if a friend has a similar fitness tracker, you two can help push each other towards increased daily physical activity.
The American Heart Association recommends adults exercise for a minimum on average 30 minutes a day, 5 days a week (for 150 minutes weekly). The organization also recommends adult aim to achieve at least 10,000 steps daily. Other activities such as weight training are strongly recommended. If you're just watching the calories but aren't losing the weight you desire, you need to jump start your metabolism with some exercise. Using a fitness tracker such as a pedometer, a Fitbit, a Garmin, or your smartphone can assist in tracking your daily activity. And if a friend has a similar fitness tracker, you two can help push each other towards increased daily physical activity.
Tip #8: Step Away From the Bar
Alcohol not only is "empty calories," meaning no nutritional benefits, but it has effects on your regular metabolism. It will interrupt the burning of fat, it can lead to low blood sugars, and it can make you more hungry. This article summarizes its effects on metabolism quite nicely. Bottom line: if you are trying to lose weight, it's best to avoid alcohol consumption. Please note: this is a health AND alcohol blog. Don't worry; I'll still focus on spirits half of the time!
Alcohol not only is "empty calories," meaning no nutritional benefits, but it has effects on your regular metabolism. It will interrupt the burning of fat, it can lead to low blood sugars, and it can make you more hungry. This article summarizes its effects on metabolism quite nicely. Bottom line: if you are trying to lose weight, it's best to avoid alcohol consumption. Please note: this is a health AND alcohol blog. Don't worry; I'll still focus on spirits half of the time!
Tip #9: Develop a System, Not a Goal
While you may want to lose weight to fit into an old dress of yours, or for general health and wellness, what will you do when you achieve your goal? You'll first feel great, then you'll feel empty. Writer Scott Adams instead recommends developing a system, rather than a goal. This way, as long as you eat healthy, and exercise, you can feel good about sticking to your plan (results will follow, otherwise details of your plan will need to be adjusted). Read more about this philosophy in his best selling book How to Fail at Almost Everything and Still Win Big: Kind of the Story or My Life.
While you may want to lose weight to fit into an old dress of yours, or for general health and wellness, what will you do when you achieve your goal? You'll first feel great, then you'll feel empty. Writer Scott Adams instead recommends developing a system, rather than a goal. This way, as long as you eat healthy, and exercise, you can feel good about sticking to your plan (results will follow, otherwise details of your plan will need to be adjusted). Read more about this philosophy in his best selling book How to Fail at Almost Everything and Still Win Big: Kind of the Story or My Life.
Tip #10: In Case of Emergency
So, you've applied all of the rules above. And you've gained weight! What's wrong with you? Maybe you're not really applying the rules. Maybe you are horrible at estimating portion sizes. But let's say you indeed are doing everything correct. What then? Perhaps you have an underlying metabolic issue that is contributing to weight gain, such as hypothyroidism or diabetes. You could be on a medication that promotes weight gain such as Remeron or amitripyline. You may have underlying depression that promotes binge eating. Use that insurance, and make a doctor's appointment to discuss your situation. If everything comes back normal, consider meeting with a dietitian or athletic trainer to help your situation.
So, you've applied all of the rules above. And you've gained weight! What's wrong with you? Maybe you're not really applying the rules. Maybe you are horrible at estimating portion sizes. But let's say you indeed are doing everything correct. What then? Perhaps you have an underlying metabolic issue that is contributing to weight gain, such as hypothyroidism or diabetes. You could be on a medication that promotes weight gain such as Remeron or amitripyline. You may have underlying depression that promotes binge eating. Use that insurance, and make a doctor's appointment to discuss your situation. If everything comes back normal, consider meeting with a dietitian or athletic trainer to help your situation.
I hope you are able to implement these tips for a healthy 2018 and beyond. Bear in mind that each person is unique and your metabolism may be different than your friend's, due to age, genetics, stress, etc. So don't get jealous if your coworker is melting away and you just lost 1 pound. I believe slow, steady weight loss is the best way to do it (lose on average 1 pound per week). Adjusting your lifestyle to make time for healthy meals and fitness will contribute to your health and wellness in the short and long terms. Let me know how you're doing by leaving comments below. Thanks for reading! And I'd love if you follow me on Twitter; I always tweet when new blog topics are posted.
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