Get Off the Yoyo: 5 Ways to Make Your 2015
Weight Loss Resolutions Last

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Lose weight. Go to the gym more. Eat healthier. Drink less soda. If you’re like many people, you have likely thought about some of these same New Year’s Resolutions yourself and what a better time to start than the first page of a new calendar. Motivation is high and we are constantly being bombarded by TV ads and marketing campaigns to join that new gym or start that 7-day juice cleanse. But what happens when the gym becomes a distant memory and the juice cleanse goes unfinished? Studies show less than half of those who make resolutions are still working to obtain them in 6 months. The pessimists would say that “new year’s resolutions are a waste of time." However, according to the Journal of Clinical Psychology, people who explicitly write out their resolutions are 10 times more likely to attain their goals and make more progress than people who don’t make any resolutions. So, the challenge is sustaining these goals!

When it comes to weight loss and healthy lifestyles, we are pulled in so many different directions. Grapefruit diet. BeachBody diet. Paleo diet. Atkins diet. Weight Watchers. Mediterranean Diet. DASH Diet. So which diet is the best? The one that you can SUSTAIN. When it comes to losing weight and getting healthy, there is no quick fix. So how can we build a sustainable healthy diet?

1. Keep a Food Journal for One Week

Tracking your diet is one of the most helpful tools in determining where to start. Looking at the distribution of carbohydrates, proteins and fats in your diet is key in assessing what your new diet will look like. Many people tend to over consume empty carbohydrates, leaving little room for protein and good fats. For example, a breakfast bagel and fruit every morning may seem like a healthy choice. In reality, these kinds of foods cause our insulin levels to soar and leave us craving more carbohydrates throughout the day. It is also important to track your emotions, energy levels, and other symptoms that you may be having that day. When our energy levels are low, our body tells us we need quick energy, which often results in over indulgence in low-nutrient containing foods or highly caffeinated drinks. Evaluating a week’s worth of foods and correlating symptoms will give you a great visual of your eating habits and where improvements can be made!

2. Set Yourself Up For Success

Once you are aware of your eating habits, it is time to change your behaviors. Your behaviors will not change by chance or accident, however. The key to success is to intentionally set up your environment to make eating healthy the easy thing to do. Grocery shopping weekly and meal prepping is often the best way to start! When fresh vegetables and lean proteins are available and ready, it will be easier to choose them over the Ben & Jerry’s in the back of the freezer. Assembling ‘snack packages’ containing items such as nuts, fruit, and Dynamic Greens can also help you avoid the fast food and gas station cravings that are all too convenient when traveling.

3. Eat more REAL FOODS

I know we have all heard this time and time again, but at the same rate, we are being persuaded to buy things that only look food. Today, over 75% of the food at the grocery stores comes in a box, bag, or a can. Gluten-free, ‘all-natural’, fat-free junk foods can also sneak their way into our carts. These highly processed, high-sugar foods contain almost no nutrients, but require energy, vitamins, and minerals from our bodies to metabolize them. Eating these foods on a daily basis can rob our bodies of the essential vitamins and minerals we do obtain and thus lower our energy levels, causing us to have rebound cravings. And so the cycle continues. So am I saying we need to lock ourselves in our homes and only eat the foods we grow in our own gardens and prepare in our own homes? No. Remember, the key to a successful diet is sustainability. We do, however, need to change how we view food. We need to look at food as fuel for the body and focus on fueling our bodies with mainly nutrient dense foods on a daily basis. If you are a pasta and pizza junkie, start by adding new vegetables and lean meats to each meal. Mixing up your vegetables and adding in fun, new recipes will help keep your taste buds satisfied!

4. Supplement Your Health

You may be wondering, “Why do I need to supplement if I am eating a healthy, whole foods diet?” Today, we are exposed to numerous environmental toxins, constant stress, added hormones, and many other toxic chemicals, which has led to severe nutrient deficiencies in many people. As Dr. Mark Hyman says, “we are overfed and undernourished.” Unless you eat 100% organic, local foods, juice everyday and live a completely stress-free lifestyle, you need to supplement. Supplements, such as quality multivitamins, Omega 3’s (fish oil), Vitamin D and probiotics, in addition to a healthy whole food diet are helpful in assisting the body to restore essential nutrients and enhance metabolism. Dynamic Fruits & Greens are also a great way to get your fruits and vegetables in. This nutrient-rich superfood is made of whole food concentrates and contains the antioxidants of over 20 servings of fruits and vegetables! It also contains probiotics and has a powerful alkalizing effect on the body.

5. Get Moving

You don’t need to spend hours in the gym doing multiple bouts of cardio to reap the benefits of exercise. Whether it is running, walking, lifting weights, yoga, crossfit, or chasing a toddler around for days on end, find something you love to do and stick to it. Fitness does not look the same for everyone, just like no diet is exactly the same for everyone. Working out must be something you truly enjoy if you are going to be consistent about it. Getting a workout buddy and committing to exercising together at a specific time may also help you stay accountable!

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Litchfield Chiropractic Center
126 North Sibley Avenue
Litchfield, MN 55355
(320) 693-3655