Every year January 1st rolls around and like most, we make some sort of resolution. Approximately 50% of those resolutions are about weight loss and by the end of February 80% of those resolutions have gone to the back burner. It is great to have goals and strive to be the best you but instead of getting stuck on “I need to lose 20 pounds in 2 months”, try making these simple life style changes to keep things running more smoothly and less stressful. Now that it is March let’s start over!
One of our fabulous physical therapist assistants spoke to us a few weeks ago about some of the changes that can be made:
- Drink plenty of water; shoot for half your body weight in ounces.
- Stay away from processed and fried foods.
- Eat complex carbs, like fruit, vegetables and whole grains.
- Stay away from simple carbs, like sugar, cookies, candy, pop, etc. (Fact: Two medium chocolate chip cookies equal close to 400 calories. To burn 400 calories, the average person must briskly walk at least 4 miles.)
- Get enough sleep: 7-8 hours. Sleep deprivation has been shown to lead to strong carvings and poor eating habits.
- Eat more fatty acids, Omega 3’s. FISH! FISH! FISH! (at least twice week).
- Eat BREAKFAST!! Skipping causes 40%fewer calories toe burned during the day.
- Limit alcohol intake.
- Standing burners 20% more than sitting. Stand whenever you can!!
- Turn down the thermostat: your body has to work harder to help keep normal body temperature, so you burn more calories.
- Get 10 minutes of direct sunlight daily when possible.
- Have a protein with each meal. It helps kick up our metabolism by 25% to boost up your energy level.
- Exercise! Your muscles are your metabolism. They are the only things that burn fat for fuel in our body. Whenever you strengthen or tone a muscle, you automatically increase your metabolism to increase your ability to lose weight and create energy! On average, a sedentary person will lose about ½ a pound of muscle tissue each year from the age 35 on.
- Control stress. Whenever stressed, your body makes and overproduction of cortisol (stress hormone). This will cause your body to produce more fat cells which your body will store away usually around the waist line.
- Relaxation techniques: “Time out for you!” Try to incorporate things daily that make you HAPPY! Examples: reading a book, listening to music, conversation with a friend, hot bath, getting a massage, yoga, meditation, or any form of exercise!
Find a friend or partner to make these changes and work together to keep each other accountable.
Kerra Pietsch , LPTA and Brenda Cowles, LPTA
Physical Therapist Assistants
Andover Physical Therapy
Janice Novak, Licensed Dietitian
American Council on Exercise: article on Metabolism, Tiffani Bachus, RDN
Obesity, Diet and Behaviour: Michael Howard, Ph. D
PTC_therapy March 13th, 2019
Posted In: General