October is National Chiropractic Health Month. This year’s topic is about obesity and is titled, “Why Weight? Get Healthy!” If you are wondering why chiropractors feel the need to address this issue, consider this:
More than 60% of adults in the U.S. are overweight or obese, according to CDC statistics.
The medical cost for obesity in 2008 was $147 billion.
Obesity is associated with an increased risk of diabetes, hypertension, heart disease and some cancers.
Losing weight can be a struggle and many people wonder where to begin. This week’s blog will focus on some simple, “bite-sized” steps to get started since often that is the most paralyzing first step.
Eat a protein rich breakfast each day. By reducing your carbohydrates and simple sugars, your blood sugar will naturally regulate itself. A breakfast of Cap’N Crunch and a doughnut will put your blood sugar on a roller coaster ride that will create another sugar craving 2-3 hours later. Don’t sabotage your weight loss program before you even leave the house in the morning.
Eliminate or share a dessert with someone. Even small calorie reductions matter. Cut only 100 calories/day and you will lose 10 pounds in one year.
Swap out snack foods such as potato chips, crackers, etc for fruit/vegetables. The calories in one unsatisfying snack sized bag of corn chips = a small apple, 1 cup of strawberries and 1 cup of carrots with a ¼ cup of low cal dip.
Eat like your great grandparents did. The American diet is loaded with sugar, trans fat, carbohydrates, processed foods, and empty calories. Decades ago, our diet was primarily whole foods such as raw fruits, vegetables, and grass fed meats. These foods have less sugar, less processing, and are nutrient rich. In other words, you will feel less hungry on fewer calories.
Get started with these simple steps and look for my next blog in a few weeks and we will go deeper into additional steps to take to speed up your weight loss schedule!
