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Simple Things

 

 
     We make weight loss and getting fit too complicated.  Yes, I know I've said that this is a complex medical disorder having to do with our genetics, biochemical, metabolic, hormonal, and psychological functions, but the tasks that must be done to fight these underlying dysfunctions are simple.  The trouble we run into is that our lives are also complicated and complex.  
 
     We have family, jobs and careers, money issues, COVID 19, relationships, politics, education, medical needs, and the list goes on and on.  These are things we have swirling about us and within us daily.  These other issues often leave little time and energy to focus on our health and well being.  We often put ourselves last on the to-do list.
 
     If we could take simple steps each day, we would soon learn to beat the fat genes and put the medical condition of overweight into remission.  So, what are these simple things?
 
     1.  Get adequate sleep.
               So many people have atrocious sleep habits.  They stay up past midnight and get up at 5am or 6am.  Many people binge sleep on weekends and barely sleep during the week.  Others toss and turn and awaken all throughout the night.  Getting a handle on sleep is critical to our weight and overall health.  There are methods to creating a good sleep pattern and these can be learned.  
               *  Go to bed at the same hour each night
               *  Don't eat within a few hours of going to bed
               *  Make the room totally dark
               *  Right before lying down, write a quick list of what's on your mind and
                  place it next to the bed.  It clears our mind
               *  No screen us in the bedroom
               *  Learn relaxation techniques
     2.   Eat within the first hour of awakening
               Get your motor running, protein source is helpful
     3.   Extra physical activity daily
                Most of my patients state they are active.  They are mistaken.  They
                believe that their usual work and business constitutes exercise.  It does
                not.  Work activity is good, but unless you load trucks or do bicycle
                delivery you're not getting intentional physical exercise.
     4.   Stay Hydrated
                Most people are chronically dehydrated and get most of their fluids from 
                treated water.  By treated I mean, coffee, tea, soda, alcoholic beverages,
                and juices.  Plain water drinking should be the mainstay of hydration and 
                very limited amounts of the others
     5.   Eat small portions
                We eat way too much.  We should eat 4-6 small portion meals a day.
                This way we never take in excess calories and we utilize all the fuel we 
                get when we get it.  Eating once or twice a day is a recipe for obesity.
     6.   Get a check-up
                Make sure all metabolic and hormonal functions are optimal.  Check
                Thyroid, insulin, cortisol, Sex hormones ( Estrogen, Progesterone, 
                Testosterone), and even an inexpensive genetic test like 23 and Me can
                shed some light on our ability to gain and lose body fat.
     7.   Get a Check up from the Neck up
                Review how you feel about food, dieting, weight gain, snacking, food
                choices.  If you struggle with how you think about food, a cognitive/
                behavioral plan can be helpful to change your thinking.  It's hard to 
                change our weight if we can't change our mind.
     8.   Reduce Carbohydrate intake, raise protein intake, and eat healthy fats
                I advocate eating a balance of these 3 macronutrients.  Don't delete
                any one of them as some popular diets recommend.
     9.   Be Positive
                It's hard to accomplish any goal if we are living in a dark cloud
                If opportunities were for pessimists they would have been called 
                Pessitunities.  Get optimistic about your body and your future.
 
These simple things can change our lives.  The hard thing is to decide to start incorporating them in our daily life.  One by one these can become new habits.  Start today or if it's after 10pm, begin with getting a good night's sleep and then pick one for tomorrow and get running.  We make it all too complicated and confusing. Anyone of these simple tasks can be added to our already busy schedule.  Try it. If you focus on it and track it you will achieve it.  Join me for my next discussion and I'll see less of you then.
      

 

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The Big Picture

We are now tired of being overweight and have made the decision to lose excess body fat and get to a leaner place. 

Never Alone

When we make the personal decision to start losing weight and get healthy, it's typically done in a quiet conversation inside our head.  We don't trumpet this decision to the world. 

The Little Things

 We want to lose weight now and lots of it.  We are disappointed if we only lose 8 pounds in a month.  We go for any program that promises big and fast weight loss. 

Barriers to Weight Loss

 We all want to be at our best weight.  We want to look good, feel good, and be full of energy.  We all know that carrying less body fat and overall body weight will help us achieve these goals. 

Many Measures

Many of my patients and people, in general, get fixated on the scales.  I think the scales are important and tracking our body weight is a great measure of getting leaner. 

The Downside of Excess Body Fat

 Everybody knows that being significantly overweight can cause negative effects on our body.  We all understand that rarely does an obese individual live into their 80's or 90's and if they do, they are typically disabled.