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Eat to Slim Your Body: 7 of The Best Foods for Weight Loss

Are you trying to lose weight while living in the United States? You’re not alone. According to a 2018 study by the Centers for Disease Control and Prevention, 49.3% of U.S. residents over the age of 20 have tried to lose weight in the past 12 months. 

Trying and failing to lose weight multiple times can be a difficult cycle that leaves you feeling defeated. Getting healthy poses an even bigger challenge when you’re not sure what you need to change and why.

You don’t need to buy icky diet food to eat healthily and lose weight. There’s tons of whole, natural foods that taste great while helping you slim your body.

Check out 7 of the best foods for weight loss below to get started.

The 7 Best Foods for Weight Loss (That Also Taste Great!)

Rather than focusing on cutting out unhealthy foods, you should try to incorporate more fruits, vegetables, and other healthy foods.

They’ll fill you up so you don’t have those bad cravings. And, eventually, your body will learn to crave healthier foods rather than unhealthy ones.

Here are the 7 best weight loss foods to try today.

1. Avocado

Millennials aren’t the only ones hopping on the avocado train. These delicious, green fruits form the basis of guacamole and taste fantastic smashed on a piece of hot toast. They are also nutritional powerhouses packed full of good fats, fiber, and other nutrients.

Eating avocado makes it easier to manage your weight. Studies show that people who eat avocado regularly have a lower BMI and weigh much less than people who do not. They also had a healthier diet overall and consumed much less sugar when compared to people who don’t.

2. Beans and Other Pulses

Beans, lentils, chickpeas, and green peas all belong to a certain food group called pulses. Pulses boost your weight loss by making you feel fuller when you eat them compared to other foods. This comes from their high fiber and protein content.

High-fiber foods slow down digestion and make it easier for your body to absorb vital nutrients. Proteins cause your brain to release hormones that signal your stomach is full. This makes pulses a great, versatile option for people who want to lose weight, especially vegetarians.

3. Berries

Berries also contain a lot of fiber and, therefore, help slow down digestion and make you feel fuller for longer. Some berries, like elderberries, blackberries, and raspberries, even contain the most fiber out of all other fruits.

Elderberries pack a whopping 10g of fiber per cup while the more popular strawberry only has 3g per cup. Boysenberries, blackberries, loganberries, and raspberries have between 7-8g per cup.

Mix berries into a salad, with yogurt, or eat them on their own for a healthy snack.

4. Cruciferous Vegetables

Cruciferous vegetables include foods like cabbage, cauliflower, Brussels sprouts, and broccoli. They too contain high levels of fiber and fill you up for a long time thanks to a decent bit of protein as well. Broccoli and cauliflower contain 5g of fiber per cup when cooked while Brussels sprouts have 6g. 

Broccoli and other cruciferous vegetables are also low in calories, so you can eat a lot of them. Toss them into soups or with pasta, roast them in the oven, or eat them raw with hummus. You can’t go wrong with cruciferous veggies.

5. Whole Eggs

Many people remember the incredible, edible egg campaign that touted the many health benefits of eggs. It wasn’t just a marketing ploy. Whole eggs, meaning both the white and the yolk, offer a ton of nutrition for being so small.

Eggs provide protein and fat, which keeps you feeling full for longer. They also help lower blood sugar levels and decrease the hormone ghrelin, aka the hunger hormone.

Be sure you eat the yolk because that’s where you find most of the nutrients.

6. Nuts

Although nuts contain high amounts of fat, they still belong on this list of the best foods to help lose weight. Nuts in moderate quantities provide a great balance of healthy fats, protein, and fiber. They make an excellent snack since they help keep you full.

Many studies show that eating nuts like almonds can help you lose weight and improve your metabolic health. They also reveal that people who eat nuts are often slimmer and healthier than those who don’t.

Remember, you shouldn’t binge on nuts like you can cruciferous vegetables. They still contain a high amount of calories, so stick to consuming them in moderation.

7. Leafy Greens

Finally, choose dark leafy greens when making salads or topping sandwiches rather than less nutritious leaves like Iceberg lettuce. There are many different kinds of greens with various tastes and textures including spinach, kale, swiss chard, mustards, collards, dandelions, and more. 

Leafy greens are one of the best foods for weight loss because they have very few calories, but contain tons of fiber and good carbohydrates. You can bulk up a salad, soup, or pasta with extra greens to make you feel fuller.

Greens also provide many vitamins, minerals, and antioxidants that help you burn fat.

Get Fitter Faster with a Doctor-Approved Weight Loss Program 

So now you should know some of the best foods for weight loss that you need to try. Add them to your grocery list before your next shopping trip.

You don’t need to incorporate them all right away. Just start by using one or two when cooking this week and see how easy it is to start eating healthier!

Still not convinced you can lose weight with these healthy foods alone?

Check out the doctor-approved ChiroThin Weight Loss Program! The program combines a healthy diet with a natural dietary supplement for effective, long-term weight loss.

Find a ChiroThin doctor near you to start losing weight and make a permanent change today!

Weight Loss

How to Lose Weight Without Trying: An Official Slackers Guide

Almost four in every 10 American adults are obese. More than 31% of adults (age 20 and older) are also overweight.

That means that less than a third of the adult population has normal weight!

What’s more, recent studies show that all U.S. states have obesity rates of more than 20%. But it’s the worst in West Virginia, where the adult obesity rate was at a whopping 38.1% back in 2017.

While we all know it’s a must to keep our weight in check, we all also know it’s very challenging. Here’s the thing though: there are ways on how to lose weight without trying.

You read that right. You can keep those bathroom scale digits from racking up without starving yourself.

Ready to make easy effortless weight loss a possible feat? Then let’s dive right into it!

1. Take Your Time When Chewing and Swallowing

The faster you gulp your food down, the faster you’ll see your weight go up. That’s because you’re not giving your brain enough time to realize you’re already full. This time difference can result in you eating more than what you need.

It also means you’re filling yourself with more calories than necessary.

So, enjoy your meal for as long as you can. Slow down when chewing and swallowing. Studies found that slower eaters are less likely to gain weight than those who eat fast.

Counting the number of times you chew can help you be more mindful. Of course, the best way is still to savor the taste of every bite and morsel.

2. Ditch Your Ultra-Processed Food Options

Your favorite breakfast cereal, microwaveable meals, and instant soup? Those are all ultra-processed foods. And if you’re like the majority of Americans, more than half of everything you eat consists of such.

The problem with these foods is that they account for 90% of Americans’ added sugar intake. Yes, they’re convenient and even super tasty. But all that extra sugar gets turned into fat and sent straight to your bloodstream.

Instead, go for unprocessed, low glycemic index options like these fat-melting foods. From low-fat meat to poultry, legumes to nuts and seeds, you have plenty of delicious options. Veggies, fruits, and whole grains also have a low GI.

Furthermore, they’re rich in antioxidants and omega-3 fatty acids that help prevent inflammation. Also, the body is slower to digest and metabolize low GI, anti-inflammatory foods. This then helps keep blood glucose (and fat!) from rising too high.

3. Eat More than Three Meals a Day

This is no doubt one of the best ways you can start losing weight without trying! Spreading your meals into smaller portions can help curb cravings. This, in turn, prevents you from overeating throughout the day.

Of course, you still want to stick to weight loss friendly foods, like salmon, tuna, nuts, and yogurt. Consider taking natural dietary and metabolism-boosting supplements too.

4. Snack on Fiber

Almost 40% of all Americans eat fast-food on any given day. But most, if not all ingredients used in such meals are ultra-processed. They’re packed with fats and most come in massive and unhealthy servings.

If you love snacking, avoid these foods and instead reach out for fiber-rich bananas. Apples, pears, avocados, strawberries, and raspberries are also great sources of fiber. They’re fresh and unprocessed, and it doesn’t hurt that they’re delicious as snacks too.

One reason getting more fiber is a key step on how to easily lose weight is because it makes you feel full. It also takes the body more time to digest fiber, which means you’ll feel satiated longer. What’s more, scientists say that 30 grams of fiber a day can already help you lose weight!

5. Get More (Or At Least Enough) ZZZs

One-third of American adults are sleeping less than the recommended seven hours. Not only are these folks grumpy — they’re also at much higher risk of getting into car crashes! They’re also more likely to develop obesity, diabetes, hypertension, and heart disease.

That said, try your best to get at least seven hours of ZZZs every night. Enough sleep is vital for proper hormonal function, particularly those involved in metabolism. It also helps you stay focused and productive while also boosting your immune system.

6. Increase the Good Bacteria in Your Gut

Not all bacteria are evil, especially not probiotics. These are the beneficial bacteria in your gut that the body needs for proper digestion. In fact, research says that probiotics can influence your weight and body fat.

You can get over-the-counter probiotics, but they’re also naturally-present in many foods. So, stock up on yogurt and eat more kimchi, sauerkraut, miso, and kombucha

7. Hydrate As Much As You Can

We’re talking about pure water and not sodas and other beverages packed with calories. Yes, even that fruit juice you think is harmless is actually high in sugar.

Water, especially if you drink it before a major meal, fills you up, thus helping you eat less. According to one study, drinking 500ml of water half an hour before a meal can bring calorie intake down. Participants of the study who did had a 44% greater weight reduction than those who didn’t drink water.

8. Start Honing Your Culinary Skills

True, this isn’t exactly an easy way to lose weight, but neither do you need to be a Michelin-starred chef. By simply learning how to cook, you’ll have more control over what you put in your mouth. That means knowing you’re eating less sugar, unhealthy fats, and fat-creating carbs.

Plus, cooking your own meals is a great way to cut back on your dining out expenses. You may not have noticed it, but you may have actually spent $3,365 on eating out in 2017.

Follow These Tips on How to Lose Weight Without Trying Now

As you can see, there are many simple and effective steps on how to lose weight without trying. These small changes, unlike difficult fad diets, can help you bring your weight down. In fact, many of them don’t have anything to do with reducing food intake or exercising!

That doesn’t mean you should completely remove physical activities from your life. You should still exercise, but you may want to try these easier weight loss hacks first.

Ready to make your weight loss regimen work and produce even better results? Then be sure to master these golden rules of successful weight loss!

Weight Loss

8 Common Myths About the Human Metabolism

Are you trying to lose weight?

You may have heard lots of talk about how much your metabolism determines your ability to shed pounds. But is it true? The reality is, while your metabolic rate does have to do with how quickly you burn calories, it’s not the only factor contributing to the process.

Read on to learn about the 8 most common metabolism myths you shouldn’t believe.

We Can’t Alter Our Metabolism

Yes, your metabolism is partially genetic, but this doesn’t mean you’re stuck with the same metabolic rate for your entire life. You have more power than that! Many people already feel defeated when they have a slow metabolism.

They assume it’s just something they’ll have to deal with their whole lives and they can’t do anything about it. Simple things like drinking plenty of water, eating a low-calorie diet and getting plenty of sleep can all contribute to speeding up your metabolism.

Eating Late at Night Is a No No

We’ve all heard the warnings; when you eat late at night your body stores the food as fat. We’re not sure where this came from exactly, but it’s totally false. First of all, your body has no idea if it consumes its’ final meal at 7 pm, 9 pm, or 10 pm. How could it?

The issue is what you eat, not when you eat it. So sure, if you’re indulging in a sundae before you go to sleep each night, you’re likely to notice some weight gain. But this won’t be about your metabolism, it will be about the fact that you’re eating something fattening and loaded with sugar close to bedtime.

You don’t have any physical activity after that late night snack so the not-so-nutritious ingredients you just consumed sit there and they do nothing for your health in terms of restoring your body and getting a restful sleep.

On the other hand, if you had something healthy before bed like a hard boiled egg, a scoop of peanut butter or a piece of fruit, you wouldn’t likely see the same weight gain as you would with the unhealthy snack even though you’re eating them at the same time.

Eating later at night won’t change your metabolism. Just make smart choices about what you consume so you don’t gain unnecessary weight.

Certain Food Can Speed up Metabolism

You may have heard suggestions about certain foods to eat in order to rev up your metabolism. Many tout spicy foods like chillis or beverages like green tea as miracle workers that can give you a boost.

The reality is there is no magic food that can alter your metabolism. Of course, consuming fatty, high-calorie foods will ultimately lead to weight gain if they’re eaten in excess. But on the flip side, there’s no magic food that will do the reverse.

The key to getting a handle on your metabolism to keep it running smoothly and efficiently is to exercise portion control and make smart choices when it comes to what you put on your plate when it comes to mealtime.

Dieting Helps

Well, it depends what you mean by diet. Eating a nutrient-rich but low-fat diet can’t hurt.

Especially if you’re sure to get all the vitamins and minerals your body needs.

But be careful of crash dieting or fad diets that leave you seriously restricted when it comes to food.

If your calorie intake becomes too low, your body can become confused. Our metabolism is smart and adjusts to make sure you are able to function and have enough energy throughout the day. So, if you’re cutting too many calories, your body won’t allow you to burn too many calories.

This could leave you at a plateau when it comes to weight loss or even slow down your metabolism, resulting in weight gain. Don’t forget, a diet can’t last forever. So if you overdo it, your bound to bounce back in the opposite direction once you begin to add in more calories.

Your Metabolism Stops When You Get Older

While your metabolism may slow down slightly as you age, it doesn’t make for a huge portion of why you may gain weight down the road.

Weight gain as you age likely has more to do with how active or inactive you become and your ability to continue to exercise in a way that burns enough calories to make a dent. So be sure to keep moving!

Consuming One Large Meal per Day Revs Your Metabolism

This really just confuses your body and doesn’t make a difference in your metabolism. Some people abide by the school of thought that one large meal per day is enough and starving yourself the rest of the day will make your metabolism speed up.

The truth is, calories are calories regardless of when you eat them or how spaced out they are. If you have a huge meal in the middle of the day, your body is still consuming everything in it, regardless of if you deprive yourself for the other twenty-three hours.

This type of regimen is also likely to make you crash from hunger and consume more calories than you planned because you’re starving later on.

5 Small Meals Are Better Than 3 Normal Ones

While this kind of routine may work for people to keep their energy up throughout the day and keep them from gaining weight, it’s not going to speed up your metabolism. Eating smaller portions more frequently doesn’t actually change anything in your body.

There’s no reason not to eat three proper meals per day. When it comes to eating smaller meals throughout the day, many people overeat because they’re either eating when they aren’t truly hungry or they’re unable to control the portion of food they’re ingesting.

Doing More Cardio Will Give You a Boost

While cardio is great if it’s also accompanied by strength training and a healthy, nutritious diet, cardio alone isn’t going to boost your metabolism.

In fact, it is more likely to make you hungrier and eat more because your body is burning energy and therefore needs to replace it in order to keep going and feel satisfied.

Don’t Be Fooled by Metabolism Myths Again

These metabolism myths should help you understand how your body gains and loses weight and debunk some scary ideas that have you trying fad diets or over-exercising.

The best ways to boost your metabolism are to eat balanced meals, drink water, exercise and get plenty of sleep.

Be sure to check out our blog for more health and weight loss tips!

Weight Loss

Stop Fearing The Healthy Carbs – 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

Do You Need Carbs? 7 Myths About Low Carb Dieting

Do you need carbs? Some people emphatically claim no. Others fervently state that you do.

There is a lot of conflicting advice on weight loss and diets out there. How can you figure out what is true in the midst of all that noise?

Read on to debunk 7 low-carb diet myths. 

1. A Low Carb Diet Lacks Nutrients

One of the prevalent myths out there is that a long term low carb diet doesn’t provide enough nutrients such as B1 and folate which are found in grains.

Yet, the truth is that there are many sources of these nutrients in other foods such as peanuts, flax-seed, pork, asparagus, and macadamia nuts.

1 serving of each of these yields the full daily requirement for adults.  

Folate (vitamin B9) is found in plenty of low-carb leafy vegetables such as avocado, spinach, asparagus, and Brussel sprouts. Calcium is easily obtained from low-carb diets that include cheese and yogurt, fish, almonds and spinach, collards and kale.

At the end of the day, the trick to sufficient nutrients is eating a diet that consists of a wide range of foods.

A well-designed low carb diet includes dairy products, nuts, seeds, fruit, low carb vegetables and meat, fish and poultry. You can get the essential nutrients your body needs during a low carb diet.

For those on a long term low carb diet, your doctor may recommend vitamin D and magnesium supplements. It’s important to note that these nutrients are lacking in a regular American diet and not just in low-carb diets.

2. Low Carb Diets are Not Sustainable

You hear this phrase a lot when people want to knock low carb diets. 

Sure, the disadvantages of low carb diets are that you won’t be eating a white bread peanut butter sandwich every day. But just like people can go years without eating junk that isn’t good for them including highly processed foods and snacks, it is possible to spend years on a low carb diet.

Eating fresh, healthy, whole foods is sustainable and healthy. Sure, it may take some getting used to. Especially when you first start changing your bad habits into good ones.

But that doesn’t mean that you won’t be able to keep it up over the long haul.

3. The Only Thing That Matters is Calories

There is a lot of buzz around the importance of calories. Many people believe that as long as you are eating fewer calories than you burn off, it doesn’t matter what you eat.

This is known as calories in, calories out. 

Some people claim that the low carb diet only works because people tend to eat fewer calories on this plan.  

Plus, eating a diet based on healthy fats and protein with limited carbohydrates makes people feel full after eating much less. That way they are able to lose weight and stick to their meal plan without feeling starved.

At the end of the day, it’s not an if/or answer. Calories are important to losing weight. After all, you could eat nothing but chocolate and still consume the ideal number of calories for weight loss. But you won’t lose any weight.

A calorie is a calorie. But all sources of calories are not equal. 

4. Low Carb Weight Lost Comes From Water Weight

Another popular myth about the low carb diet is that you only lose “water” weight on this diet.

But, research debunks this myth easily. For one thing, low carb diets reduce insulin levels in the body. When this happens, your kidneys shed extra water and sodium. 

This is a good thing! Why would you want to carry around pounds of excess water in your body?

Also, your body stores a lot of carbohydrates (known and glycogen) in your muscles and liver. This glycogen binds with water.

Whenever a person cuts down on carbs, the glycogen stores in the body go down (along with the water bound to that glycogen).

That’s why low carb diets lead to less water weight in the early days. Yet, studies show that low carb diets also reduce body fat, especially around the mid-section.  

One 6-week long study on low-carb diets found that the participants lost 7.5 pounds of fat, but gained 2.4 pounds of muscle.

5. You Need Carbs for a Well Balanced Diet

A low-carb diet is not the same as a no-carb diet. On a well-designed low-carb diet, you’ll eat a huge amount of vegetables, berries, nuts, and seeds.

And you’ll still consume anywhere from 50-150 grams of carbs each day. This means that you can have a bit of oats or potatoes and some fruit during the day.

The only things you’ll be cutting from your diet are the low-nutrient, highly processed grains that humans have been buying off shelves for the past few hundred years.

Cakes, white pasta, and rice can go. Apples, oats, barley and sweet potatoes can stay.

The type of carbohydrate is vital when discussing the merits of carbs. 

6. Carbs are Bad, Bad, Bad

On the other end of the spectrum are people who think that carb is a four-letter word.

While too many carbs can cause many health problems, whole food sources of carbohydrates aren’t bad for you.  

A sweet potato, for example, has many health benefits. They are high in fiber and have anti-inflammatory properties. Plus, they are loaded with vitamin A as well as vitamin C, potassium, vitamin B5, vitamin B3, vitamin B6, and much more.

7. Low-Carb Diets Are No Good for Athletes

There are rumors that low-carb diets ruin your physical performance. This may be true at the beginning of this diet as your body adapts to burning fat instead of carbs.

And while most athletes eat a high-carb diet, there are several studies that show that low-carb diets help with endurance exercises.

So, Do You Need Carbs?

Thanks for reading. We hope this article has shed some light on the most common myths surrounding low carb diets. 

Do you need carbs? The answer is yes, but you need the right kind.

Can you live without carbs? If you’re talking about white bread and donuts, then the answer is yes. You can, and you should.

If you’ve struggled with diets in the past, it’s time to learn more about the ChiroThin Weight Loss program

Weight Loss

An Obesity Conspiracy: How the Sugar Industry Shifted Blame to Fat

You’ve probably spent a lot of time trying to cut fat out of your diet. But did you know that the true enemy is sugar, not fat?

In the ’60s and ’70s, high rates of heart disease among politicians started to call awareness to the unhealthy American diet. However, science didn’t have a clear answer on the health repercussions of certain foods. Fat was quickly scapegoated as the source of problems, sparking the low-fat trends of the ’80s and ’90s. But America’s health didn’t actually improve.

That’s because the true culprit of obesity is sugar, not fat. Wondering where the confusion comes from, and what’s wrong with sugar? In this guide, we’ll clear up the myths. Keep reading to learn how the sugar industry shifted blame to fat.

How the Sugar Industry Shifted Blame to Fat

When the public started to be alerted to the unhealthiness of the American diet, the sugar industry immediately took steps to protect itself.

When the government released dietary guidelines in the 1980s, the goal was to cut back on the heart disease that had been running rampant in the population. Studies had shown for decades that fat was the culprit. However, no one saw sugar as a possible diet demon, as well.

That’s because in the 1960s, the sugar industry actually paid off scientists to say that saturated fat, rather than sugar, was behind the heart disease epidemic. It wasn’t until recent years that people accessed the documents showing this nefarious activity, but modern science had already targeted sugar as a cause of health concerns when they were released.

According to those documents, the sugar industry had influenced many decades of scientific research into health problems. As it turns out, Havard scientists were paid by the Sugar Research Association to publish a 1967 review of studies about diet and health. However, the Sugar Association specifically selected the studies for the scientists to include, swaying the verdict in their favor.

This article pinned the blame on saturated fat and minimized the role of sugar in health concerns. As the government tried to encourage people to eat healthier, the best efforts failed for the next few decades, because they were working with faulty information.

The Low-Fat Craze

Thanks to the “research” naming fat as a dietary problem, companies started to put out low-fat products. However, many of those products contained huge amounts of salt, sugar, carbs, and other unhealthy things. Many people thought that if food was low-fat, it was healthy. They couldn’t have been more wrong.

Heart disease remained the number-one killer, even as low-fat products were flying off the shelves. It wasn’t until the 2000s that the narrative started to change. The government released new guidelines for a healthy diet, and the words “healthy fat” started to crop up in nutrition articles.

However, the damage to the public had already been done. The sugar industry cover-up caused many Americans to suffer health problems for decades. If the right information had been made available in 1967, instead of the paid article, many health issues and even deaths would likely have been avoided.

What’s the Problem with Sugar?

Why was the sugar industry so worried about health concerns that it had to shift the blame to fat? It turns out they had a lot to hide when it came to the damaging effects of sugar.

1. Sugar is Linked to Heart Disease

Although some kinds of fat can also contribute to heart disease, the link to sugar by now is completely clear. High sugar can cause obesity, inflammation, and more issues that can lead to deadly disease over time.

It’s also all too easy to consume too much sugar. Just a single can of soda exceeds the recommended daily sugar limit, putting people at risk.

2. Sugar Causes Weight Gain

Today, sugar, not fat, is thought to be the major cause of obesity around the world.

When you consume simple sugars like fructose, you actually start to feel more hungry and want to eat more, rather than feeling satiated. Fructose can even affect the hormones that tell your body when to stop eating, so your body can’t properly regulate hunger anymore.

This is worst in sugary drinks, since they don’t address your hunger, but they add to your daily sugar consumption. People are more likely to eat more than they need when they’re also consuming a lot of sugar in their beverages.

3. Sugar Leads to Diabetes

Sugar has also been linked to higher rates of diabetes.

Since obesity is the biggest diabetes risk factors, and sugar has been shown to cause obesity, reducing sugar consumption can also reduce the rates of diabetes. Consuming a lot of sugar leads to insulin resistance, causing the high blood sugar levels that increase the risk of diabetes.

4. Sugar is Linked to Depression

Sugar intake has also been linked to higher rates of depression. Depression makes it hard for people to get motivated to work out and make lifestyle changes, creating a negative loop of mental and physical illness.

Research has shown that people who eat a lot of sugar are more likely to become depressed. However, a healthy diet can counteract this effect by boosting your mood.

How to Cut Back on Sugar and Add Healthy Fat

Now that you know how the sugar industry shifted blame to fat, it’s time to learn how to take back your health with a better diet.

Cutting back on sugar is simple. Reduce your consumption of sugar-added drinks and simple starches, replacing them with low-sugar options. At first, you might find that it’s hard to let go of sugar. But as you cut it out of your diet, the cravings will eventually stop.

Next, start adding healthy fat to your diet. Sources of good fat include avocados, olive oil, cheese, and dark chocolate. A low-sugar diet with plenty of good fat can be delicious, as well as good for you.

Of course, sometimes making dietary changes on your own just isn’t enough. Having trouble losing enough weight? Find out how our program can help you here.

Weight Loss

10 Mind-Blowing Statistics About Obesity In the U.S. You Should Know About

Everyone knows that Americans are facing an obesity epidemic, but this fact may startle you. Americans only account for 5% of the world’s population, but 13% of obese people in the world are American. It’s clear that weight management is a serious issue, but how bad can extra weight be for your body?

Living a healthy lifestyle involves making good choices, but educating yourself can be a powerful tool to motivate you. Since 1 in 3 American children are overweight, it’s important to continue this discussion with our youth. Keep reading to learn 10 astonishing obesity facts.

1. Obesity Leads to Dozens of Killer Diseases

You may have heard that heart disease is the number one killer in America, but we can blame obesity for heart disease in many cases. In fact, over 60 serious illnesses have been linked to excess body fat.

Diabetes is another common disease in America. While type 1 is hereditary, the National Library of Medicine reports that almost every person who has type 2 is obese.

2. People Are More Likely to Die from Eating Too Much Than Not Enough

When you were growing up, how many times did you hear about starving kids in impoverished countries? A couple of decades ago, not eating enough food was the biggest concern of the world.

Nowadays, obesity kills more people than starvation. Two-thirds of the population live in countries where they’re more likely to die from weight-related health issues. If you stop to think about it, obesity is an extremely recent and wide-spread threat in human history.

3. Obesity Facts on Healthcare: 21% of Funds Treat Obesity

Obesity rates in America are so high that we spend over $147 billion each year on treating it. If you factor in weight loss programs, you can add another $68 billion. If we spend so much on weight loss, why are people continuing to struggle?

There are several factors that contribute to excess body fat, but poor diet, a sedentary lifestyle, and societal standards are the leading causes. In today’s world, we’re always on the go. This means that we sleep less, we eat more processed foods, and we’re too tired to exercise.

4. Millions of Children Are Overweight Before They Start School

One of the most tragic obesity statistics is that children who are just starting to learn about the world are being dealt a horrific hand. The World Health Organization reported in 2016 that 41 million preschoolers are overweight.

Though we may be quick to blame parents for being irresponsible, society doesn’t make it easy to raise healthy children. For parents who work all the time, fast food is an irresistible convenience.

For parents who are struggling to make ends meet, a burger is much cheaper than a salad.

5. Overweight Children Face Many More Health Problems As Adults

To make matters worse, if you were obese as a child, you’re 5 times more likely to be obese as an adult. While damage can be reversed, childhood obesity predisposes people to many severe health consequences for the rest of their lives.

6. Yo-Yo Dieting Is Extremely Dangerous

It’s healthy to lose weight, right? If you can keep it off, definitely.

Obesity in America can be attributed to our quick-fix mindset. Many weight loss companies claim they’ve invented a magic pill or fad diet that will give you the body of your dreams.

The reality is most of these solutions will leave you miserable and heavier than before. When you starve yourself, your body releases tons of water weight, which looks appealing on the scale. While you can manage to survive on a severe calorie deficit for months, you will eventually binge and put your weight back on.

You could look great during your diet, but if you yo-yo diet regularly, you can double your risk of a heart attack and stroke. The only way to lose weight and keep it off is to incorporate sustainable changes into your lifestyle.

7. Race and Economic Status Influence Your Weight

The obesity rate in America is biased toward specific demographics. Here are the risk rates of each ethnicity:

  • 48.4% of African Americans are obese
  • 42.6% of Hispanics are obese
  • 36.4% of whites are obese
  • 12.6% of Asians are obese

Obesity targets economic statuses, too. The more money a person has, the more likely they have access to education, healthy food, healthcare, and resources that can help them stay trim.

8. Women Have It Harder Than Men

As if pregnancy wasn’t taxing enough, women have a harder time staying healthy than men. In America, over 40% of women are obese compared to 35% of men. While this 5% difference may not sound like much, be aware that men can burn fat faster than women.

In early human history, when food was scarce, women’s bodies had to be fat storing machines. Thanks to their sacrifice, we’re all alive today. Unfortunately, evolution hasn’t caught up to modern day where there is an endless supply of junk food.

9. The Most Obese States Are in the South

This fact may not surprise you if you’re familiar with southern comfort food. 5 states in America are home to people with a 35% likelihood of being obese, and all of them are in the south.

These are the top 5 states in America with the highest obesity rates:

  • West Virginia: 37.7%
  • Mississippi: 37.3%
  • Alabama and Arkansas: 35.7%
  • Louisiana 35.5%

10. The Thinnest State Still Doesn’t Boast Healthy Figures

If you’re wondering where you should move to have a better chance of fighting obesity, the statistics are grim no matter where you go. Colorado is the thinnest state in the country, but 22.3% of the residents are obese. Other slim states that have an obesity rate lower than 25% include Washington, D.C., Massachusetts, California, and Hawaii.

While moving somewhere new won’t magically help you shed pounds, a change in environment could help to influence your lifestyle. If you’re surrounded by positive people who shop at farmers markets and walk around the neighborhood, you might be more tempted to join.

Ready to Change Your Life?

Understanding these obesity facts can help you on your journey to a happy, healthy life. ChiroThin Weight Loss is here to make the process easier with sustainable results. For more information on how our program can revolutionize your weight loss efforts, learn more about us.

Weight Loss

Crash and Burn: Why Crash Diets Never Work in the Long Run

Losing weight is hard. If you’re reading this, we probably don’t have to tell you that. To make the process easier, people have come up with all sorts of kooky ways to slim down. 

Every year, an estimated 45 million Americans go on a diet. Most of these diets fail because they are what is known as “crash diets,” or unhealthy diets designed to achieve very fast results. But these simply do not work, because they’re too extreme to be sustainable. 

And losing weight isn’t an activity you do once. Permanent weight loss requires a lifestyle change you can actually maintain. Unless you’re content never eating carbs again, a crash diet simply won’t work. 

If you’re unconvinced, keep reading. 

Reasons Why Crash Diets Do Not Work

If your goal is long-term weight loss, it is paramount that you understand that crash diets are not the way to go. It is common to find many people embracing crash diets to lose weight quickly, particularly when they have an important occasion around the corner.

They are however doomed to fail. Fad diets are not only terrible for your health in the long run but also offer a shortlived solution. The purpose of this article is to give you insights onto why crash diets fail to work.

Crash Diets Lead to Metabolic Problems

Metabolism is the primary factor when it comes to achieving weight loss goals. As such, boosting your metabolism will be a major milestone in the overall weight loss and health goals.

Unfortunately, crash diets terribly hurt your metabolism. When you restrict calories, the body senses starvation and tries to protect its fat level by lowering metabolism.

This leads the body to work on fat storage rather than fat burning mode. Sensing panic, the body interprets the restriction of calories as a threat to nourishment and will automatically change its metabolism to rebel against the sudden diet change.

The body gets used to managing the fewer calories that you are taking by producing lipoprotein enzymes which enhance the storage of blood fats and transfers them into body fats.

Once you resume your normal diet, your body will now burn fewer calories having been used to surviving on less and stores the rest leading to weight gain.

They Encourage Water Weight Loss

It is important to note that your body retains water depending on the number of carbs that you are taking. For this reason, reducing the number of carbs will mean that your body will fail to retain a lot of water and you will urinate a lot of the water already retained in the body.

Urinating a lot of water will make you appear slimmer, but this appearance is temporary since what you lost is not fat weight but water weight. What triggers this false fat weight loss is the fact that your body will tend to lose water and protein and hold fat as its last resort.

Water weight is easily recovered, and when your body loses water and protein you are likely to feel drowsy which make crash diets unsustainable and harmful.

They Lead to Fat Deficiency Issues

You will not eliminate only the bad fats in your body when you are on a crash diet. You will also reduce fats that are needed by your body. This will cause a deficiency in useful fatty acids, and this comprises your long term health.

Crash diets are unhealthy and once you resume your normal diet you are likely to eat more to regain the lost fat. The healthiest way to control fat intake is not eliminating fat intake in your body but rather focusing on consuming the right fats.

You can best achieve this by adding some olive oil, rapeseed oil and sesame oil to your salads. You can also replace skimmed milk with whole milk which will control hunger, and you will reduce your overall eating.

In most cases, low-fat dairy products are packed with sugar to compensate for the lack of fat.

They Even Encourage Fat Storage

There are times when crash diets fail to strike the required balance between carbohydrates, insulin and fat storage. Restricting calories leads to a drop in which causes hunger and binge on carbohydrates. This triggers insulin which promotes fat storage. The overall effect of this is more fat storage.

Some Real Tips for Weight Loss 

It is clear that a crash diet is not the way to lose weight. Losing weight is all about lifestyle change and not the entire diet overall. To attain healthy long-term weight loss you will need to moderate your diets and increase physical exercise. Though this does not offer quick results, it is healthy and sustainable.

Here are tips that will help you achieve your weight loss goals:

  • Limit eating excess food
  • Aim to take three meals in a day and ensure that you do not skip any
  • Avoid taking beverages that are full of calories and sugar additives
  • To avoid overeating, take small portions of healthy snacks in your bag, not junk food
  • Use a food journal to monitor your eating habits and food intake

Want a Helping Hand for Weight Loss?

Now that we know that crash diets don’t work, you can begin a true, healthy weight loss journey. But where do you start? Knowing what not to do isn’t quite the same as knowing what to do

But don’t worry. We’ve got you covered. If you’re looking for a helping hand to guide your weight loss, you might want to consider our ChiroThin Weight Loss Program. It’s a doctor-approved weight loss regimen that is safe, healthy, and sustainable. 

If you want to return your body to its glory days, we’re here to help you meet your goals.

Weight Loss

7 Great Ways to Reward Yourself for Weight Loss (That Don’t Involve Food)

Weight loss can feel like an uphill battle. Because it’s so challenging, it’s essential that you take the time to celebrate all your milestones.

That said, depending on your journey, you may not want to undo some of your progress by celebrating with heavy or unhealthy food.

Because our culture centers celebrations around food, it can be tough to find a way to mark your successes in a way that doesn’t involve some big meal.

If you’re looking for a way to celebrate your weight loss success in a way that doesn’t involve food, we can help.

Here are seven fantastic ways to mark the occasion that doesn’t involve food.

1. Buy a New Outfit

At some point during your weight loss journey, you’re going to notice that some of your old clothes are starting to get a little too loose.

One of the best ways to celebrate your new, slimmer form is by treating yourself to a new outfit.

Clothing can be a great motivator when it comes to weight loss because the more you lose, the better you look and feel in smaller sizes.

This reward is also something you can set up ahead of time. Go out and buy yourself something one or two sizes down now, and keep it somewhere you can see it every day.

That outfit will help inspire you to keep up with the day to day struggle. And, when the day comes that you can comfortably fit into that outfit, you’ll be able to see all your accomplishments when you go to look in the mirror.

2. Head to the Salon

Nothing can boost your confidence quite like a new haircut and manicure. Which, is why taking a trip to the salon can be a great way to celebrate hitting a weight loss milestone.

A little bit of pampering and polish, like what you get with a manicure and pedicure, can help you feel more relaxed and rejuvenated.

On top of that, getting your hair done or getting a new haircut can help boost your self-image. So, you can look and feel like your happier, healthier self.

As an extra tip, be adventurous and try a look or style you’ve always wanted to try out. Going for a new color, or a dramatic length change you can help you lean into your new weight and healthier lifestyle.

3. Get a New Piece of Workout Gear

A big part of people’s weight loss journeys is falling in love with working out. Finding a workout program or regimen that you enjoy doing can help take your weight loss journey to the next level.

If you have a system that you love doing, then why not step it up by treating yourself to a new piece of equipment or enrolling in a workout class?

If you’ve fallen in love with yoga, sign up for a retreat or interesting new class to help you expand your skills. Or, treat yourself to a high-tech stationary bike to help make your morning workout a breeze.

Your treat doesn’t have to be something big. You can also get yourself a new set of personal weights or that fancy yoga mat you’ve been eyeing up.

You can also treat yourself to a new set of workout clothes, so, the next time you hit the gym, it’ll be in style.

4. Take a “You” Day

Sometimes the best thing you can do to treat yourself is taking a day for you. Take a personal day off work and put your responsibilities to the side for one day to celebrate your weight loss success.

The best part of taking a “you” day, is that it can include anything you want. You can spend the day on your couch catching up on your favorite show, or hit the trail and spend the day hiking.

Sleep in, treat yourself to a long, hot bath, or spend the day redesigning your home office.

Whatever you decide to do, the only rule is that you must take the time to do something you enjoy, so you’ll feel refreshed and ready to hit it hard the next day.

5. Visit a Spa

Why not celebrate hitting a milestone by treating yourself to something that’s good for your body inside and out?

Visiting a spa can help you heal, refresh and rejuvenate your body, which is essential when trying to lose weight. Get a massage, a facial, or meditate in a steam room.

You’ve worked hard to reach your weight loss goals, so you deserve a little pampering. And, after you spend a day relaxing and recuperating, you’ll feel even more prepared to take on the next leg of your weight loss journey.

6. Treat Yourself!

Everyone has that one kind-of pricy, or unnecessary thing they want but can’t justify buying for themselves. Well, now is your chance to treat yourself to that ultimate gift.

Go out and pick up whatever it is that you want. It could be an expensive gadget, a voucher for a trip you’ve always wanted to take, or even a book you’ve been dying to read.

Then wrap your self-gift like a regular present, bow and all, and write on the tag, “Do not open until (your goal weight or next milestone)!”

Once you hit your goal, you’ll have something special waiting for you that you can tear into and enjoy.

7. Plan a Night Out

One of the best ways to celebrate your weight loss success is by surrounding yourself with your friends and heading out for a night on the town.

Get yourself tickets to a comedy show, book a room at your favorite karaoke place, or plan a trip to an amusement park.

Whatever you decide to do, make sure to invite your weight loss support group to celebrate with you.

Losing weight can be a struggle, so it’s important to make sure you have a buddy or group of people you can rely on to keep you motivated during your journey.

How to Celebrate Your Weight Loss Success

Losing weight can be one of the hardest struggles you take on in your life. It can be a years-long journey that you have to deal with on a daily basis, and results never come as fast as we’d like them to.

Which, is why it’s essential to take the time to celebrate your weight loss success as you continue to work toward your goals.

Are you trying to lose weight, but find yourself stuck? We can help.

ChrioThin is a weight loss program designed by doctors and might be the key to helping you reach your weight loss goals.

Visit us for more information about available programs in your area or to start your ChrioThin journey today

Weight Loss

Don’t Drink Your Calories: How Liquid Calories Can Sabotage Weight Loss

Liquid calories are your mortal enemies when you want to drop some serious pounds.

Even if you think you’re being healthy by drinking fruit juice – you’re still taking in a lot of extra calories. How much is a lot? One seemingly harmless cup of raw orange juice is an extra 112 calories.

If you keep stacking high calorie drinks one after another, you will have had the calories of a full meal without even eating one. Continue reading this article to learn more about how drinking your calories can hurt your weight loss goals.

Those Sneaky Little Liquid Calories

Everyone’s doing it. You look around at the Starbucks line, and you see one venti after another walking out the door in the arms of some very posh people. Those customers look slim, so maybe it won’t hurt my waist that much. You’re looking at around 300 or more calories when you consume drinks like the frappuccino.

If you don’t think liquid calories are making it into your diet, let’s go through a standard day and see where the calories are sneaking into your diet. While this may not be 100% your life, I am sure you can see some similarities. 

If you want to look like the after photo in the before and afters, you need to pay attention to the non-food calories and how they’re getting you. It is easy to let them slip like the extra shoes or sports equipment you bought at the mall the other day. Let’s get into how these liquids are getting you throughout the day.

Breakfast

You’ve heard that you shouldn’t miss breakfast if you want to lose weight, so you do take the time to put together a healthy breakfast. You’ve got some eggs scrambled without any salt but right next to it is that infamous glass of orange juice. Most of the time, that orange juice isn’t juice, and you’ve got a calorie-packed orange drink sitting there.

Let’s not even look at your counter fifteen or twenty minutes later to see the coffee with creamer and sugar in it. As you can see, the calorie side of things is winning, and your weight loss plan isn’t going so great. We’ve reached multiple cups of calories and we haven’t made it past the breakfast bar.

Lunch

Most of the time, lunch isn’t going to hit you as hard. But wait, you need another pick me up. Here comes a sugary soda or another coffee to help you get your energy level up from a good kick of caffeine.  

If you go out to eat lunch with friends, you might have a couple of sodas since they are giving free refills. If you must have a soda, make sure to tell the wait staff that you’ll only have one and then you’d like water after that.

Snacks

Snacks? Who has time to sit down and have a snack? You forgot your protein bar, so I guess it’s going to be a glass of juice.

While the juice isn’t as bad as some snack choices, like a big custard filled donut, it still isn’t the best choice. When you’re out of the house, there usually aren’t enough healthy options. If you prepare with backup snacks, you’ll have a much better chance of staying on track.

Dinner

What is dinner without a little dessert? Wine desert that is. One glass, two glass, three glass four. What is dinner without a little wine? And since it’s been a long day, why not have a second or third glass?

How many glasses was that again? It’s easy to forget which glass of wine you’re on, especially if it is the weekend and you’re having a good time with some of your besties and buds.

If you look back over the day, it is easy to see that you’ve consumed a lot of calories from liquids. Why are these liquid calories so dangerous? 

Whether it is high-calorie sodas or other sugary drinks, when you consume these liquids you don’t feel full. You’ve taken in calories, but your body still needs to feel full. 

Beating the Bulge and Avoiding Liquid Sabotage

Many popular diets hinge upon drinking shakes, juices, and other liquid concoctions to lose weight. You’ve seen people lose weight on them, so why not use those methods to lose weight?

Drinking your diet takes less time and is less satisfying. Both your physical and mental signals are going off and telling you that you’re not done! 

People that use juice diets and diets using other liquids often gain back the weight they lost and weigh more than when they started. 

Solid Foods Over Liquid

Drinking your diet takes less time and is less satisfying. Both your physical and mental signals are going off saying – I’m not done! 

When you eat solid foods, you focus more when you’re eating. You notice what is going in your body and you have a feeling of satiety. Your intestines and stomach give you the signals that make you feel full.

If you’re not eating solid foods, your intestines and your stomach can’t let you know that you’re full. Instead of drinking your calories, replace your high-calorie drinks with much-needed water and eat foods that are high in fiber and protein.

You can keep a food journal and see where you’re winning or losing with your diet and where you can improve.

Ready to Win the Weight Battle Once and for All?

It’s understandable that you’ve experienced some yo-yo diets. It’s fine that you’ve fallen off the exercise wagon. It’s even okay that you’ve had your share of liquid calories today. 

Instead of worrying about what you did right or wrong, it’s time to take steps in the right direction. Learn more about our program today and find out how we can help you win starting right now.

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