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Weight Loss

Turkey vs Chicken: Which One Is Healthier for You?

The latest data indicates that 71.6 percent of adults over the age of 20 are either overweight or obese. Are you part of this group? 

If you’ve been struggling with your weight and can’t seem to get rid of those extra pounds, your diet might be to blame.

At the same time, though, it’s hard to know what you ought to be eating when there’s so much conflicting information out there. For example, some folks say chicken is the healthiest meat to consume, while others say you should always opt for turkey.

Are you unsure of where you stand on the turkey vs chicken debate? If so, keep reading.

All the facts are listed below to help you decide which lean meat you want to eat!

The Facts on Chicken

When most people start practicing clean eating for weight loss, chicken becomes a staple in their diet. How healthy is chicken, though?

The White Meat

Both chicken and turkey contain white meat and dark meat.

White meat is lighter in color because it is lower in a protein known as myoglobin, which is responsible for transporting and storing oxygen in the muscles. Dark meat contains higher amounts of myoglobin, which explains its reddish-brown color. 

The white meat in chicken and turkey is found mainly in the breasts and wings. 

Chicken breasts are high in protein and low in fat and calories. An ounce of chicken breast meat contains approximately nine grams of protein and approximately one gram of fat. It also contains approximately 46 calories.

Chicken wing meat is similar to breast meat when it comes to protein content — roughly nine grams per ounce. Chicken wing meat contains slightly more fat — approximately two grams per ounce. But, this is a negligible difference to most people. 

One ounce of chicken wing meat yields about 56 calories.

The Dark Meat

What about the dark meat? The dark meat in chicken is found mainly in the legs (or drumsticks) and thighs.

Chicken legs, like chicken breasts and wings, contain a significant amount of protein – approximately eight grams per ounce. One chicken leg with the skin left on contains 97 calories and 12 grams of protein. It also contains about five grams of fat.

With the skin removed, you can save yourself a few calories — a skinless leg yields 66 calories and 11 grams of protein. It also only contains two grams of fat. 

Chicken thighs, like chicken legs, are high in protein and higher in fat than breasts or wings.

With the skin left on, a chicken thigh contains approximately 64 calories, 6.5 grams of protein, and four grams of fat per ounce. Without the skin, a chicken thigh contains just 55 calories, seven grams of protein, and 2.7 grams of fat per ounce.

Should You Only Eat White Meat?

Some people are under the impression that they should only be eating white meat. As you can see, though, there is not that much of a difference between white and dark meat, with the exception of a slightly higher fat content.

If you prefer the taste of dark meat, feel free to enjoy it! At the end of the day, as long as you’re consuming fewer calories than what your body burns, you will lose weight. Nutrition is key, but you don’t need to be too picky when it comes to splitting hairs over white and dark meat.

It’s important to note, too, that dark meat and white meat contain different micronutrients. For example, white meat is higher in B vitamins like niacin and B6, while dark meat is higher in zinc.

The Facts on Turkey

Okay, so chicken is pretty darned healthy. What about turkey?

The White Meat 

The white meat of turkey is primarily found in the breast.

In terms of calories, fat, and protein, turkey breast and chicken breast are similar. Turkey breast contains about 44 calories, six grams of protein, and two grams of fat per ounce. 

Chicken breast contains slightly more protein and slightly less fat. But, to most people, these differences are negligible.

The Dark Meat

Unlike chicken, turkey wings are considered to be dark meat.

One roasted turkey wing contains approximately 220 calories and 11 grams of fat. Clearly, they are a higher calorie and higher fat food than a chicken wing. But, they also contain important micronutrients like the mineral selenium.

Turkey legs and turkey thighs also fall into the dark meat category.

Per ounce, a turkey leg contains approximately 47 calories, 1.5 grams of fat, and eight grams of protein. 

The calories, protein, and fat in a turkey thigh are similar to those in a chicken thigh. Per ounce, a turkey thigh contains about 45 calories, 5.5 grams of protein, and 2.6 grams of fat.

The Verdict

As you can see, chicken and turkey are both great sources of protein. Whether you’re consuming the breast, the thigh, the wing, or the leg, chicken and turkey contain protein, small amounts of fat, and beneficial micronutrients like selenium, zinc, and B vitamins. 

So, which should you choose? 

In short, it’s up to you and your preferences. When it comes to calories, proteins, and micronutrients, both chicken and turkey are great options.

Chicken can be more affordable than turkey for some, and it may be more widely available. Others, though, find that they prefer the taste of turkey over the taste of chicken.

Give them both a try and decide which one you like more!

Turkey vs Chicken: Which Do You Choose?

Now that you know more about both protein sources, where do you stand on the turkey vs chicken debate? 

At the end of the day, both chicken and turkey are lean, healthy options that can help you achieve your weight loss goals. 

Are you looking for more weight loss help? Would you like to be part of a program that takes all the guesswork out of your nutrition? If so, the ChiroThin program might be just the thing for you.

Use our free search tool to find a ChiroThin doctor in your area today. Stick to this program and you’ll see the weight fall off in no time.


Weight Loss

How To Lose Weight By Eating Clean

Are you looking for a guaranteed way to lose weight?

If your New Year’s resolution is to shed some pounds, you may already have ideas for new exercise and eating plans. Or maybe you’re tired of hitting the gym and subscribing to yet another diet program.

Whatever the case, we’ve got a solution for you. It’s time to explore what clean eating can do for you and your weight loss goals.

Read on to learn more about clean eating for weight loss so that you can achieve your healthy resolutions this New Year!

1. Understand What Clean Means

The first step in embracing clean eating for weight loss is understanding what “clean” is all about. That word gets tossed around a bunch, especially when it comes to weight loss plans.

Eating clean means fueling yourself with food that is healthy, energizing, and crammed with nutrients. It means eliminating food that doesn’t maximize your own potential, support all of your systems, and help you keep a healthy weight.

Clean eating is also a safe way of eating. It doesn’t involve processed foods, chemicals, and anything that may harm you or your health goals.

Eating clean also means eating things that make you feel good–and we’re not talking about the “good” you feel after eating a brownie.

We’re talking the good you feel when you’re fueled by nutrients, vitamins, and the right kind of calories.

In this way, clean eating for weight loss doesn’t mean a new diet plan. It means choosing the right foods that can help you maximize your weight loss goals.

2. Maximize Your Greens

One of the first things to take charge of when it comes to clean eating for weight loss is upping your intake of leafy greens. This includes kale, arugula, spinach, and darker greens.

These greens are jam-packed with nutrients, vitamins, and water to help you feel energized throughout the day. You’ll also relish the high intake of antioxidants and other immune boosters that occur naturally in leafy greens.

This doesn’t mean wolfing down a salad three times a day. Slip some spinach in a breakfast smoothie, add some arugula to your omelet, or saute some kale for a dinner side.

3. Avoid the Language of Bad and Good

With some diets, you may actually be hindering your weight loss goals. This is because a lot of diets phrase things in terms of “bad” and “good.”

This paradigm can actually encourage feelings of guilt or shame in participants. It can even develop eating disorders.

Unfortunately, a lot of foods have been labeled as “bad” in the realm of diet talk. Let’s take carbs, for example. A lot of diets identify carbs as the bad guys.

But in reality, complex carbohydrates provide important fuel for your brain. Without consistent supplies of whole grains–huge carriers of complex carbs–you may actually be doing your neurons a disservice.

When it comes to clean eating for weight loss, there are definitely foods that aren’t as clean as others. But stay away from the language of “bad” and “good.” Embrace what’s clean instead, and choose feelings of empowerment, excitement, and encouragement.

4. Up Your Water Intake

Water is essential to so many biological processes in your body, and increasing your water intake can actually speed up these processes and help you lose weight.

What’s more, water can help improve your skin, release and flush out toxins in the body, and boost energy levels. It’s important to drink at least eight glasses of water a day, if not more.

Try carrying around a water bottle wherever you go. Drink sparkling water– sugar-free of course–if you have trouble drinking regular water.

5. Choose Fewer Ingredients

Clean eating for weight loss also means watching what you put into your body. When buying things at the grocery store, choose foods that have as few ingredients on the label as possible.

What’s more, if you can’t pronounce one or two of these ingredients, don’t put it in your cart. Processed foods will have a lot of chemicals with complex names in them–you don’t want to put these in your body.

Fewer ingredients mean less processed foods, which will be easier on your digestive system and ideal for your weight loss goals. It also means more honest and more delicious food!

6. Explore Vegetarian and Vegan Options

You don’t have to go full vegetarian to eat clean. But when exploring clean eating for weight loss, try exploring more vegetarian and vegan meal options.

This could mean devoting one day a week to a full vegetarian or vegan diet. This can eliminate how many processed foods you are consuming and ensure you are reaping the benefits of meat–rather than negatively impacting your weight loss goals.

Vegetarian diets are also ideal because of their emphasis on natural proteins and dense nutrients. Fill your day with healthy proteins like beans, nuts, whole grains, and quinoa. Supplement vegan dishes with leafy greens, avocado slices, and lentils.

7. Eat Close to the Earth

The closer your foods are to their sources, the cleaner they are for you. This doesn’t mean going out and eating only raw foods, although incorporating more “raw” in your diet can only help.

It means prioritizing foods that don’t need a lot of processing or dressing up to eat. For example, explore Lara Bars as a healthy granola bar alternative. These bars simply consist of dates and nuts.

Clean eating for weight loss means consuming foods that are free of chemicals, processed sugars, and more. It means eating foods that are close to the earth.

Clean Eating for Weight Loss

You can achieve your weight loss goals simply by changing the way you eat. What’s more, you can eat your way to a healthy weight and feel amazing while doing it.

Clean eating for weight loss doesn’t have to involve a diet book or calorie counting. Begin by understanding what clean really means. Then incorporate more leafy greens and water into your diet, choose foods with fewer ingredients, and opt for a vegan meal every once and a while.

At the end of the day, clean eating can help you build a healthy lifestyle that cultivates real joy in eating close to the earth.

Looking for a way to jumpstart your weight loss goals simply by consuming the right nutrients? Learn more about the ChiroThin Weight Loss Program today.

Or find a ChiroThin Doctor near you now!


Weight Loss

How to Find Your Weight Loss Motivation

Your New Year Resolution was to drop “X” number of pounds, but you’re nowhere near that. In fact, the thought of stepping on the bathroom scale makes you want to throw up your hands and simply indulge in a carton of Rocky Road ice cream.

Don’t do it.

Yes, losing weight is a rocky road in itself. But remember that it’s a road first, which means there is an end in sight. You can reach your destination with a little weight loss motivation.

If you’re struggling to motivate yourself to lose weight, here’s a guide on how you can find your weight loss motivation.

Let’s dig in! (And no, we’re not talking about the ice cream here, either.)

Weight Loss Motivation: Discover Your Why

Need a little motivation to lose weight? Start by figuring out what is driving you to shed those extra pounds in the first place.

For instance, maybe you’d like to slim down so that you can feel more energetic. After all, who else is going to chase behind your young kids but you?

Or maybe you’d like to lose weight to decrease your cholesterol levels, wear skinny jeans finally or simply to enjoy a longer life.

Whatever your “why” is, remind yourself of it each day. The stronger your reason for getting up early in the morning to exercise, or choosing veggies over Ding Dongs, the more motivation you’ll feel on a daily basis.

Surround Yourself with Support

You know how they say that it takes a village to raise a child? Well, the same goes for losing weight. You can’t start out on your weight-loss journey alone — at least not if you want to finish it.

Find a positive, supportive community that will root for you so that you don’t feel so isolated. After all, it’s easy to feel lonely if you’re the only one passing on sweet treats at work or with your friends.

So, where do you go about finding this community? You can find this community in a gym or even in an online fitness group. You could even hire your own health coach or get one of your friends to be your workout buddy.

Having a support system in place is critical so that you can more easily stay the course even when you face setbacks or challenges.

Affirm Yourself Daily

Although losing weight is certainly a physical battle, it is just as much a mental and emotional one.

So, before you begin trying to lose weight, develop your own mantra — one that you will recite each day to motivate yourself. Here are some examples:

  • “I deserve good self-care. Eating and right and exercising are important parts of this.”
  • “I’ll make smart, healthy decisions today.”

Just be sure that whatever mantra you select, it’s one to which you feel completely connected. This is critical because it may be the juice you need to get going on days when you feel low or simply don’t feel like doing what you know you ought to do for your body.

Quit Making Excuses

It’s easy — almost too easy — to find excuses not to work out and eat healthily.

You’re too tired.

You’re too busy.

Eating healthy food is just too darn expensive. You name it, we’ve all heard it before.

The reality, though, is that there isn’t a better time than the present to stop making excuses and just do it, as Nike would say.

Every choice and every moment is up to you. It is within your power to make yourself healthier and happier. Don’t allow another opportunity to fall through the cracks.

Create a Routine

One of the best ways to motivate yourself to lose weight is to create a routine that is easy for you.

This doesn’t necessarily mean engaging in the same workouts each day. This would be ineffective and downright boring.

Instead, choose a certain time of the day when you know you can consistently work out. And prepare your healthy meals for the week on Sunday so that when the busy week starts, you have one fewer thing on your plate.

With healthy foods already prepared, there’s no excuse to run to the Golden Arches due to a lack of time to cook.

The more you practice your routine, the more second nature it will become for you — and that’s huge. Your future success has a lot to do with how consistent you are each step of the way on your way to the finish line.

Reward Yourself

This is one of the most important things you can do for yourself as you try to lose weight.

It’s human nature to crave positive reinforcement. Therefore, give yourself some healthy rewards when you attain your mini goals.

Notice that the operative word here is “healthy.”

In other words, don’t go binging on junk food and ice cream for a day. Instead, treat yourself to a nice pedicure. Or spring for a brand-new cookware set — one that will make cooking healthier meals much more enjoyable.

Don’t Try to Be Perfect

If you’re seeking perfection in your weight-loss journey, you’re only setting yourself up for failure.

Realize that you’ll feel like a queen or king some days while feeling like a sloth in the workout room other days.

That’s okay.

Accept the fact that you might achieve your workout and diet goals around four-fifths of the time. You’re not a robot, nor were you ever intended to be, so cut yourself some slack. Just do your best — you’ll eventually reach your weight-loss destination.

How We Can Help

We offer a top-of-the-line weight-loss program that is proven to help people to lose weight time and time again.

Our doctor-supervised program involves the use of ChiroThin, a natural supplement that promotes detoxification and increases your body’s metabolism.

When you combine ChiroThin with anti-inflammatory foods featuring low glycemic indexes, your body will more effectively metabolize fat and ultimately help you to lose weight faster.

Get in touch with us for more weight loss motivation and guidance on how to become a thinner and healthier version of your current self.


Weight Loss

How to Find the Right Weight Loss Solutions for You

Losing weight is hard, but choosing a weight loss program is harder.

There are too many choices on the internet and it’s hard to tell which are legitimate. Some make claims about fast weight loss, others teach that cutting out a specific food will change your life. Almost every one of them has some big secret you have to pay to discover.

In this article, we’re giving you our secrets to picking weight loss solutions free of charge. Though we’re fans of our own program, there’s a personalized solution for everyone.

Learn our secrets to assessing weight loss solutions below.

Avoid Magic Bullet Weight Loss Solutions

If a weight loss program or product seems too good to be true, it probably is. Lightening fast weight loss solutions can be dangerous and most of them don’t work. These sites and products will help you lose water weight, which is gained back the minute you eat or drink.

On a biological level, weight loss can only happen so fast. More people who are moderately overweight, a good goal to aim for is 2 pounds a week. The scientists who came up with that number found that losing much more than that isn’t sustainable.

When you lose large amounts of weight quickly you’re more likely to gain it back.

Look for Programs With Measurable Results

Pound loss is great, but there is more to weight loss than what the scale says. Your goal should be to lose fat, which weighs more than muscle. Losing muscle mass makes you look flabby and doesn’t necessarily have weight loss benefits.

In fact, losing fat and gaining muscle should be your goal. Every pound of muscle you gain raises your BMR and lets you eat about 150 more calories a day. While it seems counter-intuitive to gain pounds when trying to lose weight, it can be a big help to your overall appearance and health.

To test if you’re losing fat instead of muscle, you’ll need to measure more things than weight. Look at the results section of their website.

What are they testing? If there’s an in-person meeting, do they calculate your BMR/BMI? What about eight point measurements?

The more information they help you track, the more legitimate their weight loss solutions are.

Find a Program with a Community

Sticking to your weight loss goals is hard and no one gets that like the people going through it. Quality weight loss solutions will have a community of other users and experts. When you’re having issues with the program, you can commiserate with the community.

The experts answer questions or concerns you have as they arise. Ideally, these would be small local groups, but that’s not always possible online.

You’ll also get a more reasonable idea of weight loss results from experienced users. You can ask them questions about their journey and adjust your expectations. If you feel comfortable, you can post your own progress pictures in the forum to rejoice with others.

Don’t Under Eat

There is a certain number of calories each person’s body needs to function per day. This number is called the basal metabolic rate. Unless advised and supervised, you shouldn’t go under it. For example, a 140lb. woman who is 5’8 has a BMR of 1400 calories a day.

That woman should reject any weight loss solutions that have her eating less than that a day. Eating less than your BMI isn’t healthy and can cause issues with biological functions.

Some of those calories should come from protein. Eating enough protein allows you to keep your muscle while losing fat. Not eating enough protein will cause your body to digest muscle, not fatty tissue.

There are calculators online to help calculate your BMI, but an expert can do it better in-person.

Use a Program that Encourages Exercise

Any weight loss program should encourage a reasonable amount of exercise. Exercising during weight loss is a great way to make sure you gain muscle and lose fat. Plus, exercising has innumerable benefits on your body and general health.

However, there is such thing as too much. Even the most dedicated athletes take a rest day (or two).

Avoid programs that recommend intensive activity multiple days a week. A doctor-approved exercise routine should vary in intensity and length per session.

Also be wary if the exercises provided don’t come with modifications. If you’re new to exercise and engage in the program, you need to ease in. It’s ridiculous to expect someone who never does more than a power walk to do a minute of burpees.

If there are exercise videos, they should show modifications for different levels. Make sure you warm up and cool down appropriately during workout sessions.

Don’t Over Commit

Weight loss solutions that have you do extreme overnight lifestyle changes are hard to stick to. Your body gets used to things and it’s hard to do a sharp 180. This is a good rule for diet plans as well as exercise.

If a diet involves cutting out a food group, ask ahead and start avoiding it beforehand. This way when it’s day one, you’ll have less of a detox headache and a head start on the process.

For programs with an exercise component, they should encourage you to ease in. It’s dangerous for your heart, muscles, and joints to go from sedentary to extreme exercise in one day.

Doctors on Board

Most high-budget weight loss solutions have some type of doctor on board. The problem is, not all of those doctors are legitimate or they specialize in a very different field. If they advertise that their program is doctor-approved, check their credentials.

They should have a specialization relevant to the weight loss field.

Final Considerations

Looking at weight solutions can feel overwhelming, there are so many options. The most important thing (along with those above) is to pick a program you know you can stick to. If you can’t live without fats, don’t pick a fat-free program. You want to set yourself up for success, not failure.

Though we’re biased, we think our program meets and exceeds the criteria above. See what it’s done for our past clients and see if it’s the right fit for you today.


Weight Loss

Take Control: Understanding the Metabolic System

When working to cut down a few pounds, it helps to understand how your metabolism system works.

Basically, metabolism refers to the chemical processes that occur in the body to maintain organism and cells through nutrients. These reactions include those that break down food nutrients and those that repair the body.

Building the body requires energy from the food you eat. So, the amount of energy your body uses depends on your metabolism rate.

This means that if you eat and drink more than your body needs, the surplus is stored as fat in the body. Without exercising, this leads to increase in pounds.

As such, it helps to understand how metabolism works before you start a workout plan.

Types of Metabolism

There are usually two types of metabolism that take place in the cell.

1. Catabolic Reaction (Catabolism)

This is essentially an exergonic reaction. This means large molecules are broken down into smaller ones during the reaction. Typically, food is usually broken down into their simpler forms.

In their smaller size, they can be easily used to create energy and provide the building blocks for body growth and repair.

In this reaction, there are also two processes that occur:

  • Hydrolysis: This is simply the reaction by which the breakdown of food is done. It’s simply the reverse of a dehydration reaction.
  • Oxidation: In this reaction, all electrons and hydrogens are removed from organic molecules.

2. Anabolic Reaction (Anabolism)

Anabolism is an endergonic process, which uses energy. In this reaction, small molecules join to make large complex molecules. For example, when sugars come together to form glycogen, it occurs due to an anabolic reaction.

In this case, when you eat more than the body needs for daily anabolism, the excess nutrients are stored as fat.

Understanding Your Metabolic Rate

Your metabolic rate is typically the rate at which your body burns calories. Through the burning of calories, your body gets the necessary energy for involuntary activities, internal organs, and the nervous system.

One thing you must understand is that the rate of metabolism varies by each individual. Your rate can be affected by several factors, including:

1. Basal Metabolic Rate (BMR)

This is the minimal amount of energy your body uses during rest. Your body needs this energy to maintain homeostasis.

Your BMR is defined by your total lean mass, which usually requires a lot of energy. This means that if your lean mass reduces, your BMR will reduce, too.

The basal metabolic rate is important to your total energy consumption. As such, it’s advisable to preserve or increase through physical exercises when trying to cut a few pounds. Adequate lean mass gives you the strength you need to workout daily and minimizes your risk for injuries while training.

Men and women have different daily BMR, which is usually continuous but varies throughout the day. For example, the BMR is usually low early in the morning.

2. Physical Activities

Your hourly energy consumption increases when you engage in physical exercises. For example, the muscles can burn up to 3,000k kJ per hour during intense exertion. The amount of energy you use during exercises can be controlled.

Factors that tend to affect your overall energy consumption include age, body size, the amount of lean muscle, gender, drugs, and infections.

3. Food You Eat

The basal metabolic rate also increases after eating. This is because you need energy for eating, digestion, and metabolism. Your BMR usually rises soon after you have started eating.

The activity rate of your metabolic system will depend on the type and size of the food you’re eating. For example, proteins can cause the BRM to rise by 20 to 30 percent while fats raise it by 0 to 5 percent.

Metabolic System Regulation

Your body has a hormonal system that controls your metabolism. There are several hormones involved in regulating blood sugar level and carbohydrate metabolism. They include:

  • Insulin – This hormone is produced in the pancreas by the Islets of Langerhans and works by lowering blood sugar level.
  • Natural growth hormone – The pituitary gland produces this hormone. It works by stimulating reactions that increase blood sugar level. This helps to slow the uptake of glucose by tissue cells.
  • Glucagon – Glucagon is also made in the pancreas, and it increases blood sugar level

These hormones are also involved in controlling proteins and fats in the body.

Metabolism and Weight Gain

For older people, you must understand that you can’t grow taller anymore. Instead, you can only experience weight gain.

Also, people with more muscle usually use more energy. This is not the case with older people because they tend to experience muscle loss. Thus, they have no enough lean muscle mass to use as much energy as possible. The unused energy is stored as fat. Over time, this is what leads to weight gain.

At this point, you need to start thinking about eating less of certain foods. Typically, eating less helps to reduce your anabolic reactions. They, you’ll want to make time for regular exercises to speed up the catabolic reactions. This will help to speed up the burning of fats and carbs.

The idea here is to maintain the right balance between anabolic and catabolic reactions to maintain your weight.

Observing your dieting is important because your body cells require nutrients to maintain your BMR. Ensure to watch your fat, carbohydrates, and proteins when planning your meals. These are the main dietary components that affect your metabolism rate.

The Bottom Line

When working to lose weight, it’s important to understand the functioning of your metabolic system. Before starting your weight loss program, bear in mind that your sex, age, and weight are important factors.

You’ll also need a diet plan that suits your exercise plan. This will ensure that you have the right amount of energy for certain exercises. Vitamins, such as vitamin A, niacin, B2, and pantothenic acid, are also essential in metabolism.

Plus, you also need to find the right doctor to help you through your weight loss program. Working with the right doctor will help you to avoid common mistakes that make people fail in weight loss.


Weight Loss

7 Golden Weight Loss Rules to Remember

It seems like there’s a new weight loss trend every single day – and they all have mixed messages. Some diets say it’s bad to eat carbs while others stress the importance of incorporating carbs into your diet. The same goes with fats and even with what kind of sources people should be getting their protein from.

How can someone understand what weight loss looks like with so many different trends? By focusing on fundamental weight loss rules rather than trying to find a quick fix for their body.

The truth is losing weight takes time. It’s a process that requires discipline and understanding. It’s not one size fits all, and it’s not something that will offer results right away.

Still, losing weight is entirely obtainable if you put your mind to it!

Here are 7 rules that can help you make the most of your weight loss journey.

1. Research Different Weight Loss Options

There actually is some truth to most of the weight loss fads out there. It’s possible to lose weight in many different ways, even if some of those approaches contradict one another.

The key to succeeding at your weight loss attempts is to find what your body is most receptive to. This goes for both your new eating habits and your exercise routine.

You also want to think about your lifestyle as you’re choosing a weight loss option.

After all, it’d be hard to hit the gym every single day if you work long hours or to eat organic foods if you’re a little tight on money. These things shouldn’t be excuses to not lose weight at all. However, you’ll be able to better create results if you choose a weight loss system that best fits your life.

2. Talk to a Specialist

If you want a better understanding of what weight loss approach would be best for you, talk to a doctor. This can be your regular caretaker or a weight loss specialist. You may even get a referral from another doctor as to who can best help you figure out how to lose weight.

Either way, just make sure you talk to someone who knows how the body works. They can help you understand what’s really going on in your body and what needs to change in order for you to lose weight. They’ll walk you through everything from basic nutrition needs and healthy levels of activity to giving you supplement insights and a bit of extra motivation.

3. Set Clear, Attainable Goals for Yourself

The next rule of losing weight is to be practical. You don’t want to try and do something like lose 10 pounds in a week or drop 5 clothing sizes in a month. These are radical changes that usually only come with extreme measures.

You want something more sustainable. Taking the weight loss process a little slower makes you a lot more intentional about your actions. It helps you reach the goals you’ve set for yourself and to turn healthy living into your new way of life, not just something you use to shed weight.

4. Don’t Be Too Harsh

Keep in mind that even practical goals are hard to reach. Maybe you’re well aware that you can’t lose 10 pounds in a week, but maybe it’s a little discouraging to see you’re only losing a bit of weight as each week goes by.

Progress is still progress. Also, it’s not the end of the world if you hit a setback.

What you’re really doing when losing weight is trying to take better care of your body. So, start by taking care of the words you use and how you treat yourself during this process. Be kind to your body and be willing to create a little flexibility as you experience the ups and downs of losing weight.

On the other end of the scale, though, notice when you’re being too lenient on yourself and not giving weight loss your best effort.

5. Plan for Success

People are usually harsh on themselves when they fall way off the wagon – like having an entire cheat day instead of a cheat meal or not breaking bad eating habits. The best way to offset the chances of this happening is to plan ahead.

You won’t end up in the McDonald’s drive-through for lunch if you remembered to pack your lunch. You won’t have trouble making time for the gym if you make it a part of your daily routine.

Always remember: failing to plan is planning to fail. A lot of your success when trying to lose weight comes down to this. You have to plan out each of your meals every day and your periods of activity if you want to create a steady path to reach your weight loss goals.

6. Drink Lots of Water

Here’s an interesting thought: drinking more water can help you lose more weight.

It’s not a fad or a quick fix, it’s a real solution to your weight loss problem. Water is an essential part of all the body’s functions. It’s necessary for good digestion and for healthy energy levels, both of which are needed to see your weight loss plans through.

More than that, water can help you curb hunger and cravings. Most of the time that you think you’re hungry, you’re actually just thirsty. Try drinking a glass of water before you reach for a snack, and drink a glass before every meal, too. This will make you feel full and help you recognize the signals your body is trying to tell you.

7. Stop Waiting to Get Started

The final rule of losing weight is to stop waiting! There’s no need to put this off until Monday rolls around again. It makes no sense to wait for a new month or even a new year.

The time is now. This is your chance to show up for yourself and to begin the transformation you’ve been waiting for. Whether it’s the middle of the week, the year, or just the middle of the day, your weight loss journey can start right this second.

The Most Important of All Weight Loss Rules

In addition to all the weight loss rules mentioned above, there’s one more you should know: be consistent.

Weight loss isn’t something you can put the effort in today then pause tomorrow. It’s not a Monday-Friday thing that allows you to eat your heart out on the weekends. The best way to see results when losing weight is to make it a part of your life; change your lifestyle and your body will respond with the results you’re looking for.

For more weight loss tips and tricks, click here.


Weight Loss

Why Artificial Sweeteners Are a No-Go on a Sugar Free Diet Plan

Sugar is the archenemy of anyone who’s trying to lose weight or lead a healthier lifestyle. It’s gotten a bad wrap over the years and for good reason – it packs on unhealthy fat and can damage your pancreas.

The substance is even known to cause diabetes, which already affects 208,000 people 20 and younger. Some may not know it, but we’re supposed to consume about 10 Tsp of sugar daily, yet many of us are consuming three to four times that amount.

So it’s no wonder the diabetes epidemic is on the rise. But it’s not just sugar that’s the issue – it’s artificial sweeteners as well. Some still believe this is a healthier choice for losing weight, yet they’ve been found to cause weight gain and even cancer.

This is why it’s so important to exclude artificial sweeteners from your sugar free diet plan. If you truly want to live a healthier life, then you have to eliminate toxic ingredients.

If you’re not convinced aspartame and other artificial sweeteners used in drinks and treats are harmful, then continue reading.

First, What Are Artificial Sweeteners?

This is very important to know, especially if you’re trying to avoid them. They come in different shapes, sizes and names. This makes it even trickier to steer clear of them, especially since they can be found in just about everything.

Some of the most common (and most dangerous) artificial sweeteners include:

  • Aspartame (aka NutraSweet and Equal)
  • Sucrose (aka table sugar)
  • Acesulfame potassium (aka Sweet One and Sunett)
  • High-fructose corn syrup
  • Neotame
  • Stevia (aka Truvia and Pure Via)
  • Saccharin (aka Sweet’N Low)
  • Sucralose (aka Splenda)
  • Sugar alcohols (aka xylitol, Sorbitol and mannitol)

Now, let’s get into why you should keep artificial sweeteners out of your sugar free diet plan.

They Ruin Your Taste Buds

All of the artificial sweeteners on the market are much, much sweeter than regular sugar. In fact, aspartame, which is commonly used in diet sodas, is 200 times sweeter.

Stevia is between 200 and 300 times sweeter, which is interesting because it derives from an herb. Then Sucralose, which we’ve learned is used by Splenda, is 600 times sweeter.

But what tops the charts is neotame, a common replacement for aspartame, which is a whopping 7,000 times sweeter than table sugar.

Consistently eating artificial sweeteners over time can dull your taste buds, making them less receptive to natural sugars from sources like fruit. In other words, you’ll find these healthy options boring and will continue looking for sweeter, unhealthy options.

They Ruin Your Gut

When you’re eating and drinking “diet” foods and drinks made with artificial sweeteners, it can lead to stomach issues. Consuming fake sugars can confuse your stomach, making it believe it’s consuming a high-calorie substance.

The confusion comes from the 0 calorie drink or food, which contains a very sweet substance. This sweetness sends a signal to your gut, letting it know something high-calorie is coming.

But then it never comes, which can interfere with your stomach’s ability to send hunger signals at the proper times. Maybe this is why so many people in America are overeating?

Yes, they’re Making You Overeat

So it’s not just the artificial sweetener itself that’s causing you to gain weight. As we’ve already learned, they mess with your body’s hunger signals, which can lead to you eating too much.

It’s the taste and feel of the food that confuses your body. The sugar and density tell your brain there are high calories. Foods with artificial sweeteners tend to have a thinner density.

Since these thinner foods aren’t considered satisfying, your brain tells you you’re still hungry. So you continue to eat more and more, even though you’ve had enough.

They Ruin Your Hormones

As you may know, sugar interrupts the hormone known as insulin, which leads us down to the path to diabetes. The issue with artificial sugars is that the sweetness, even when it’s 0 calories, tells our body that insulin is needed.

So your body still recognizes artificial sweeteners as sugar. This, in turn, spikes your blood sugar levels, which can increase your cravings. And at the same time, it can stop your body from creating another hormone called GLP-1.

This is responsible for maintaining healthy blood sugar levels and produces feelings of satiety. When both hormones are disrupted, it can cause you to be hungrier all the time.

They Turn You Into a Prediabetic

Your chances of becoming diabetic are still increased when you’re consuming artificial sweeteners. So those who drink a lot of diet sodas are at special risk of type 2 diabetes.

This could either be due to these folks eating unhealthy diets with the diet drinks. Or it’s related to the biological makeup of the artificial sugars.

It was found that diet soda drinkers tend to be 65% more overweight than those who didn’t drink soda. And were also more obese than those who drank regular soda.

They Pollute Our Water

Artificial sweeteners are designed to survive the harsh conditions inside your body. This means it doesn’t easily break down, so it instead packs on calories. Not even oxygen, light and microbes can break down artificial sugars.

When sucralose and acesulfame K samples were taken from wastewater, it showed the sweeteners didn’t degrade at all. Even when it was sitting in the water for seven hours. The same test was done four years later and had the same results.

They’re GMOs

Genetically modified organisms are on the minds of many Americans today. More and more studies show the potential dangers it poses to our health. So many of us are changing our eating habits to avoid them.

If this is your mission, then you need to watch out for artificial sweeteners, which are genetically modified. They’re an unnatural substance, such as soy, corn and sugar beets, which are used to create these artificial sweeteners.

Get Expert Help to Create an Effective Sugar Free Diet Plan

Eating a sugar free diet is difficult as is. When you tie in the fact you have to knock artificial sweeteners off the list, it becomes that much harder.

But this doesn’t make eating a sugar free diet impossible. Thousands of people are already doing it and you can too. The key is to get together with a medical professional that’s well-versed in nutritional health and the sugar free diet.

At Chirothin Weight Loss, we offer programs you can use to help you lose weight the healthy and sustainable way. Start looking for a Chirothin doctor today to start living a healthier lifestyle!


Weight Loss

Stop Fearing The Healthy Carbs are Here: 9 Things to Know

Carbohydrates should make up about 45-60% of your diet, but many people don’t eat them because they think carbs are bad for them.

At one point or another, you’ve probably heard that carbs are bad for you and that if you’re trying to eat healthily, you probably shouldn’t eat them.

Not all carbs are bad. You’ll want to check out these 9 reasons why you should consume these healthy carbs.

1. They Aren’t Always Fattening

If you’re trying a new diet or trying to lose weight, you’ve probably heard at least one person tell you to stay away from carbs.

While some scientists used to think that carbs were the main cause of obesity, studies have proved that this isn’t true. No one can find a definitive link between the two. If you’re gaining weight from eating carbs, you’re probably making carbs a significant portion of your diet and eating the wrong ones.

There have been studies that showed diets that are low in carbs are great for losing weight over the short term, but not long term.

But this may just be attributed to the fact that many people eat their carbs from sugars, rather than healthy carbs.

Carbs are not necessarily bad for you, but there are healthier carbs you can choose that are full of protein and fiber rather than processed sugar. You can get these healthy carbs from fruits and vegetables.  

2. Carbs Have a Long History

People have been eating carbs since the beginning of time, so you should too. 

There is historical evidence that shows that foods like vegetables, roots, and grains were cooked and eaten by our ancestors. The evidence that proves this is in their DNA. Research has shown that over time, humans started developing a gene that was used for processing the carbs.

This research shows that this gene is present even before humans started farming. 

3. Fiber is a Carbohydrate

You’ve heard that fiber is good for you, right?

Well, fiber is a type of carbohydrate. Nutrition and dieting can be a difficult science to get a grasp on, but most people agree that fiber is good for you.

While your body can’t digest it, fiber is important for having a good digestive system. It also helps regulate the body’s sugar and regulates your appetite. Because it isn’t digested very easily or at all, fiber can actually better your health and help you lose weight.

You can find this fiber in foods that are high in carbs, like fruits, legumes, and oats.  

4. Your Intestines Need Carbs for Energy

If you cut out carbs from your diet, you will also be cutting out a lot of your energy.

Your digestive system needs these carbs to help digest your food. The bacteria in your intestines feed off these carbohydrates for energy, and if they don’t get it, they won’t be able to break down the food.

Eating soluble fiber will help with this, and you can find them in legumes and oats. 

5. Carbs Won’t Hurt Your Workout

Some athletes don’t eat carbs because they think this will hurt their performance, but this isn’t true.

In fact, the opposite is true. In one study following sprinters, scientists divided them into two groups. Ones that were on a low carb diet, and ones that were on a high carb diet.

For all four different sprints, the athletes who were on the high carb diet outran the others. 

One reason a high carb diet may be more beneficial is that carbohydrates provide a source of energy for you. And how are you going to work out if you don’t have the energy to perform? 

6. They Won’t Make You Fat

As we said above, carbs won’t make you fat if you eat the right kinds of carbs. Rarely is there one set of nutrients that you can point the finger at and say that is solely the cause of weight gain.

If we go back to look at our ancestors who had diets in carbs and weren’t overweight, we can’t say that carbs are the reason for our weight gain.

If you eat healthy carbs instead of sugary, refined carbs, you should be able to lose weight and feel healthier. The sugars and fats are what makes us gain weight.  

7. Legumes are High in Carbs

You may not realize it, but legumes are a great source of good carbs. You can get these from beans, peanuts, lentils, chickpeas, and peas.

Because there are many anti-carb diets out there, most people cut these from their diet. But you should add them in because they have so much nutritional value. They are one of the few foods that are high in protein, vitamins, minerals, and fiber. 

8. People Who Live Longer Have Eaten Carbs

Studies have been done on people who’ve lived the longest, and scientists have discovered that a lot of them eat a diet that is high in good carbs.

One study looked at the people who lived in Japan who were over 100 years old. They found that their diet was 69% sweet potatoes, and they also ate a lot of legumes. 

The same is found in other regions around the world.

If you want to live longer, you may want to start eating your good carbs. 

9. They Taste Good

Why would you want to cut carbs out of your diet when they just taste so good and can be healthy for us?

Our body craves them because it gives us energy. If we don’t give our bodies this energy, then we’re more likely to binge on sweets or fats. Keep these cravings away by eating healthy carbs instead. 

Incorporate These Healthy Carbs Into Your Diet Today

There are bad carbs, and there are healthy carbs. 

If you’re trying to lose weight, don’t cut them completely out of your diet, but instead try to focus on the healthy ones.

Losing weight can be a difficult thing to do, but we’re here to help you. Check out our program to see how you can reach your weight goals


Weight Loss

How the Bathroom Scale Lies About Your Weight Loss Progress

Your bathroom scale is a dirty liar! No, really, if you’re trying to lose weight the scale is a helpful tool to reference, but because it only tells you what you weigh in that exact moment you’ll be welcome with nothing but constant frustration if you check it religiously.

Here are a few instances in which you should either ignore the scale during your weight loss process or just not check it at all.

1. Right After You’ve Eaten 

If you check your weight on the bathroom scale right after you’ve eaten a heavy dinner don’t be surprised if it reads 5 pounds or so heavier than the last time you checked.

It’s less likely that you gained weight from that steak dinner and more likely that your blood volume has increased and the food is still sitting in your stomach and digestive system. High sodium foods like ramen noodles can cause you to retain fluid which will also contribute to the appearance of sudden weight gain.

You might retain this weight for a few hours or days but no real permanent damage will be done. Don’t let it destroy your relationship with food.

2. When You Start a New Diet or Exercise Program

When you first start a new diet or exercise program you’ll probably become tempted to constantly check the scale. You’ll see some really awesome weight loss but these numbers will inevitably slow down within a few weeks.

rapid weight loss is normal in this case because when calories from food are reduced the body gets its energy from releasing glycogen which holds water. When it’s burned for energy it burns the water, not body fat. The weight you lose will be rapid at first and then slow down substantially

3. After a Workout 

If you just did a huge exercise and then stripped down to check your weight you’re going to be disappointed. Weight loss doesn’t happen overnight so anything you lose is going to be water weight from sweating.

The weight that you lost will return as soon as you cool down and rehydrate. It’s not going to stay gone, unfortunately.

4. When You’ve Just Chugged a Ton of Water

Just as you can lose weight temporarily from sweating, you can gain it from chugging a bunch of liquids.

A 16-ounce glass of water will show up as about one pound on the scale. Don’t panic if you check the bathroom scale right after you drink said glass of water. It will go away eventually.

5. Before You go to Bed

You might decide that it’s a good idea to check your weight before you go to bed to see how much you’ve gained or lost during the day. This is actually a bad idea.

Your weight will fluctuate depending on the timing of your last meal, the last thing you drank, or even how much your PJs weigh. To get an accurate idea of your actual weight, make sure to weigh at a consistent time every day while wearing the same clothes, and using the same scale. Don’t just weigh when you wake up and right before you go to bed.

6. When You have a Baby

You just gave birth to a beautiful, healthy baby. You decide to get on the bathroom to scale to see if you’ve lost any of the baby weight, and you walk away disappointed.

It’s possible for you to lose 15 pounds in a week when you factor in losing the baby, placenta, extra blood volume, and amnionic fluid. The water and baby weight might drop quickly but you also have to factor in all the weight you gained while you were pregnant.

It’s because you gain a bunch of weight throughout your pregnancy that you won’t see immediate changes. Don’t let this discourage you. Just focus on eating right, getting all the rest you need, and enjoying your new bundle of joy.

7. Anytime During Your Menstrual Cycle

During your menstrual cycle, you probably feel like you just gulped down 2 gallons of water. Women have it tough, they bloat and go through all kinds of other bodily changes. 

These changes cause your weight to constantly fluctuate by up to 2 pounds on the scale. Don’t freak out. These changes to your weight tend to go as quickly as they come.

Weight and Fat are Not the Same Things

All your bathroom scale can do is measure your total body weight. What it can’t tell you is how much of that weight is muscle and how much is fat.

You would assume that any weight gain is bad and any weight loss is good, but what if all that weight gain is muscle that you’ve obtained from hitting the gym?

This also works vice versa. What if all the fat you lost was muscle? Muscle is the weight you want to gain and fat is the weight you want to lose.

The Bathroom Scale can be a Lier

You can’t trust the scale alone when you’re trying to lose weight. It can be a helpful tool that you can reference once a day but if you check it religiously you will be disappointed constantly. A number of things can factor your weight in the moment such as food, water, baby weight, your menstrual cycle, or your workout. Weight and fat are not the same things but the bathroom scale just measures your body weight in general. It’s not an accurate reading at times. Just trust yourself, and get plenty of regular diet and exercise and you’ll be fine. Don’t obsess over the scale.

Do you want to get on the road to a healthy lifestyle and shed off a few pounds? If so, check out our program to see what help we can offer you.


Weight Loss

Skip the Salt: 8 Healthy Spices You Can Use as an Alternative

The food you eat should be as healthy as possible, but that doesn’t mean it shouldn’t be flavorful! So what do you do to make it taste great?

Salt is a go-to food add-in for many people, but salt has negative side effects, including hampering weight loss. Luckily, there are plenty of other things to add besides salt.

Where does all that flavor come from? Spices!

There are so many healthy spices to choose from. They make food taste great on their own and in combination with others.

Ready to learn all about them? Here are eight spices to use instead of salt.

1. Allspice

If you haven’t heard of this spice, now’s the time to try it. Commonly used in sweet dishes it can also be used to liven up things like barbecue sauce.

Allspice comes from the Pimenta dioica plant. It tastes like a combination of familiar spices, but it’s only a single spice!

Allspice is commonly used in recipes for things like apple pie, pumpkin dishes, and other desserts. Its use doesn’t stop there, though.

Use allspice to make jerk chicken for dinner. Or throw it in your curries or stews. You can also sprinkle it over vegetables if you want. This salt alternative definitely packs a punch of flavor, no matter how you use it.

2. Garlic

You’re likely familiar with this spice, especially if you’re a fan of garlic bread. This versatile spice can be used in just about any savory dish you want.

Are you a fan of stroganoff? To do it properly you’ll need a lot of garlic.

How about a home-made red pasta sauce? That’s a great place to use garlic, too.

Garlic can be used in many ways. Use it as powder, add it as minced pieces, or throw entire cloves into a recipe, as long as you take the large pieces out later. Garlic goes well with many types of meat and in all sorts of rice, bean, and pasta dishes.

Garlic can even be used in savory-sweet dishes, so let your imagination run wild with this one!

3. Oregano

Oregano is a fantastic spice to use in anything Italian. Its flavor is strong, so a little bit will go a long way.

Oregano is a key ingredient in many pasta sauces. It can be sprinkled on pizza as well. Italian pasta dishes also commonly include this spice.

Oregano is highly versatile, just like garlic is. Add it to pesto sauce, put it on on your burger, or toss your chicken in it. It even works well with side dishes like rice and potatoes.

Whether it’s used fresh or dried, oregano will add so much flavor to your dish that you probably won’t remember that salt is missing.

4. Onion

Onion used in powder form makes an extremely versatile spice. It’s kind of like a cousin to garlic when it comes to versatility. The two are often used together.

Onion can be used in many forms. These include onion powder, onion salt, dried minced onion, or freshly diced. No matter how you use it, onion adds a great flavor to your meal.

You can use onion in just about anything when it comes to savory or sweet and savory dishes. Throw some into soups, sauces, pasta dishes, rice dishes, mashed potatoes, and more.

5. Cayenne

Cayenne is a type of pepper. It’s a pepper with a bit of a kick too, so only use this spice if you don’t mind some heat in your food.

If you do like that spiciness, definitely try this out. Cayenne goes well in soups, burritos, sauces, and even scrambled eggs.

Why not give it a try? It’s guaranteed to make the dish more exciting. Just make sure you start small to the heat isn’t too much for you!

6. Thyme

Thyme may not be used quite as much as garlic or onion, but it still has many uses. Like oregano, it’s a powerful spice, so use sparingly at first if you aren’t sure if you’ll like it.

The chances of you liking it are good, though. Whether used dried or fresh, thyme simply adds a great flavor. It’s commonly found in French and Italian recipes.

How can thyme be used? Add it to soup, potatoes, rice, chicken, or beef.

7. Ginger

Ginger is a unique spice in that it’s used in many sweet dishes as well as savory ones. If you’ve ever had a ginger snap you know that it works really well in desserts.

Ginger is commonly found in ginger cookies, pumpkin desserts, apple pie, and more. It’s also used in beef and broccoli, meat marinades, and other dinner dishes.

Ginger is strong whether it’s used fresh or in powder form, so use sparingly if you aren’t used to adding it to your recipes. And when you’re feeling under the weather, ginger makes a great cold remedy as well.

8. Paprika

This rich red spice is commonly used in homemade macaroni and cheese. It’s a great alternative to salt is you tend to wish store-bought pasta mixes tasted saltier.

Paprika adds a dash of color, as well as a great flavor to your dish. Depending on the type you choose it may taste slightly warm or very hot, so choose carefully.

Where might you have seen paprika? It’s used in both deviled eggs and potato salads. It’s great in many other dishes too.

Try These Healthy Spices Today

Each of these healthy spices can add some major flavor to your dishes, no matter what meal you’re making. Breakfast, lunch, and dinner can be made better all without additional salt.

Replace some of the salt in your diet with these spices to aid your weight loss without giving up flavor. Not only will you benefit from less sodium, but you’ll also experience a whole range of new flavors while doing it!

Are you looking to cut back on your sugar intake too? Check out our article on how it can help you lose weight.


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