Call Us
Category

Weight Loss

Home / Weight Loss
Weight Loss

5 Ways You Can Prepare to Kickstart Weight Loss

Maybe your doctor had some harsh advice for you during your last physical, or your recent trip to the mall left you discouraged and empty-handed. Whatever the reason, you’ve decided it’s time to lose weight. 

It can be difficult to find and stick to a weight-loss routine that works for you, however. In fact, four out of every 10 Americans currently dieting say they’ve dieted in the past, too. 

Whether you’re dieting for the first time or you’re looking for a routine you can stick to, starting out in the right mindset is key to successfully sticking to your diet. Keep reading for five effective ways to kickstart weight loss. 

5 Ways to Kickstart Weight Loss

1. Set concrete goals and hold yourself accountable. 

Why do you want to lose weight? Is it to improve the way you feel every day or the way you look? Maybe you’ve had a recent health scare that has you driven to drop the pounds. Whatever your motivation is, it can help you kickstart weight loss.

Use your motivation to set some concrete goals for yourself. Determine exactly how much weight you want to lose—just keep it within a healthy margin for your size—and how quickly you want to lose it. Make sure to stick with real numbers, as they’ll help you keep track of your progress.

Next, establish where you are right now so you can chart your changes. Get your accurate weight, take body measurements, and take some before pictures you can look at a few months from now. Seeing in real, verifiable numbers how well you’re doing on your diet can make the difference when things get hard.

Finally, enlist the help of fitness-minded friends or an online community for extra support when you need it. Tell them about your weight loss goals, let them know which foods you’re avoiding, and ask them to give you a gentle nudge in the right direction if they see you going astray. 

2. Build better sleep habits. 

Did you know that adults are supposed to get seven to nine hours of sleep every night? How does that compare to your usual routine?

If you’re lacking in your snooze time, start getting yourself into bed early before your diet. 

When you’re well rested energized, you are less likely to grab sugary snacks throughout your day for the extra boost they provide. A few more hours of sleep might also leave you feeling clear-headed throughout the day, which can make the difference in summoning the willpower to stick to your diet. 

Getting more sleep may also impact your hormone levels, which might directly impact your ability to lose weight. 

On top of all of that, can you think of a better feeling than waking up refreshed instead of groggy? 

3. Drink more water. 

Water is the ultimate bringer of life, and it can kickstart weight loss, too. 

Water is an essential component to most of our body’s inner workings. It helps our systems flush out toxins to keep us healthy and plays a part in how refreshed we feel and look. 

Reaching for water before other drinks can also save you from consuming more calorie-dense alternatives, like sugary sodas or juices. It’s also a good way to stave off the feeling of an empty stomach until you can grab a healthy snack.  

In fact, increasing your water consumption by just one to three cups daily could save you as much as 205 calories. That’s the kind of number that adds up. 

4. Take baby steps, and try taking them outside. 

If you want your weight loss plan to be sustainable, try taking small, incremental steps when you’re trying to improve your health. When it comes to starting an exercise routine, you may not want to jump headfirst into CrossFit. Consider taking a brisk walk instead. 

Taking a brisk walk for just 10 minutes at a time throughout your week will still bring you the health benefits of exercise, along with a host of other benefits. 

Walking is, for instance, a low-impact activity. That means that if you’re suffering from joint problems or it’s just difficult to move around, walking could be the pain-free activity you’ve been looking for.

Walks are also a peaceful way to escape the stress of your day. Your 10-minute stroll through the park can double as a meditation or mindfulness exercise by giving you the chance to focus on new sights and sounds instead of any looming deadlines or stressors. 

That kind of mental break is great for coming up with new ideas and improving your creativity, too. 

Once you get your 10-minute walk firmly set in your routine, you can build on that success to include even more physical activity into your regimen. Consider 20 minutes of yoga or heading out for a light jog as well. 

 Resist the urge to use your extra exercise as an excuse to eat more, however. You’ll neutralize the benefits walking brings if you use it as justification for one more snack. 

5. Look at the labels. 

Even if your diet hasn’t begun yet, get in the habit of checking the nutrition labels of everything you eat. Check for the calorie count as well as how much fat, protein, and carbohydrates you’re consuming in your favorite foods. 

Pay attention to the serving size, too. Some items, like sliced bread and sugary treats, list smaller serving sizes than people typically consume at one time to keep their numbers lower on the label. 

Also be sure to check the labels of any “health” foods you’re eating. If that health bar contains a lot of oats, nuts, and fruit, its calorie count may be higher than you expect. 

Reading labels even before you start dieting can really kickstart weight loss by getting you in the habit of tracking the stats of everything you eat. This will help you hit your caloric goals and make better nutritional choices throughout your weight loss journey.  

For more tips on how to successfully manage your weight, visit the ChiroThin Weight Loss Program blog

Weight Loss

What I Learned When I First Added Weight Loss

Here are some of the things I’ve learned when I first added weight loss to my practice over six years ago.
 
Hopefully, they’ll help you as you incorporate weight loss into your practice, too.
 
First, it’s going to take a little time to grasp the concept and understand your procedures.
 
Be patient.
 
You’re adding something entirely new for your office that you’ve never done before — but you’re not alone!
 
It’s not uncommon to have a team member be your assistant with your weight loss programs.
 
They can manage your patient flow, and help keep things moving smoothly in your office while they’re there. They can interact with the patients, and all you have to do is supervise them.
 
As you incorporate weight loss into your practice, give yourself time to learn and be okay with making mistakes. It’s really okay.
 
It’s a lot to take on, and you may have some bumps in the road.
 
There are plenty of resources for weight loss that can help guide your practice through this transition from just a chiropractic office to an integrated medical wellness center. Check out our page to see more!
Weight Loss

How to Market Weight Loss to Your Patients

How do you market weight loss to your existing patient base?
 
There are two simple ways you can do this.
 
First, send an email to both your active and inactive patients letting them know about your awesome new weight loss program.
 
Second, you can put up a sign with the name of your weight loss program at the front desk. This way, when patients come in for another appointment they’ll see it and might be interested in trying it out to help them lose those last few pounds that are so difficult to get rid of.
 
You could even have a trifold stating, “It’s Weight Loss Season!” or “Don’t you want to lose a few pounds for Lent” and then list the benefits of your weight loss program.
 
Those are some of the easiest ways you could start creating a buzz in your office with your active or non-active non-active patients about the new and exciting weight loss program in your practice.
 
If you’re looking for more ideas on how to get the word out about your weight loss program, check out my channel!
Weight Loss

What Made Me Decide To Go ALL IN On Weight Loss

A great question I’ve recently heard is, “How do you know if someone is a proper fit for your weight loss program?”

First, find anyone that’s overweight. Anyone that’s overweight by 10 or 20 pounds or more is definitely a good fit.

You’re looking for anyone that is dealing with a lot of systemic things — like maybe type two diabetes, high blood pressure, or digestive distress. They’re not sleeping well at night. Their skin looks horrible. They look older than they actually are.

Don’t forget to do this with your active patient, and ask them if they know anyone else that is looking to lose weight in a doctor-supervised and healthy manner.

Those are some of the best ways to find out who’s qualified in your clinic.

People the are most qualified in your clinic are the ones that really want to get healthy. They’re following your chiropractic treatment programs. They’re very receptive to doing something different, and they’re willing to do what it takes to make a difference in their health, even if they know they’re going to miss out on certain foods that they’re going to want to have over the next 6-8 weeks.

Those are the perfect people that you want to target– your qualified candidates to start your ChiroThin weight loss program.

Weight Loss

Biggest Mistakes Doctors Make When Adding Weight Loss

The most popular question that others ask me is, “What is the most common mistake that doctors make when adding weight loss to their practice?”
 
They dive in and jump right in without a lot of thought, planning, or consideration.
 
First, you want to find out who in your patient base is a candidate for weight loss.
 
Who has been dealing with digestive problems?
 
Maybe they’re diabetic, or have high blood pressure due to them being overweight. Maybe they’re coming to see you because they have low back pain; they have too much in front of them instead of behind them.
 
Many doctors make these mistakes.
 
They just go out there and immediately run ads, instead of looking at their patient base and warm audience.
 
Look at your warm market and start with one or two patients to get the program started. That way, it’s a learning experience, and you don’t feel so overwhelmed.
Weight Loss

7 Easy and Delicious Low-Carb Snack Ideas

Losing weight doesn’t have to consist of bland, boring foods, day after day. And it certainly doesn’t mean your snacking days are over. Far from it.

In fact, there are plenty of scrumptious snacks that will delight your palate, help you lose weight, and are even low-carb.

There are countless benefits to a low-carb lifestyle, which makes low-carb snacks an excellent choice for in between meals or anytime at all, really.

And despite popular belief that low-fat is a healthy choice, studies are blowing that theory out of the water, and are now saying that low-carb diets help you to lose weight faster and can even improve certain health issues.

In this post, we’re sharing 7 of our favorite low-carb snack ideas:

1) Pizza Zucchinis

If you’re searching for delicious low-carb snack ideas, look no further than these enjoyable pizza zucchinis.

Who isn’t fond of pizza?

This recipe is easy-peasy and the cheesy goodness will satisfy your savory snack craving in a pinch.

Ingredients:

  • 1 zucchini (cut the ends off after washing)
  • 1/4 cup of spaghetti sauce
  • 1 cup of mozzarella cheese, shredded

Instructions:

  1. Preheat oven (350 degrees).
  2. Grease a baking sheet. Either by wiping olive oil (sparingly) on the baking sheet or by using a cooking spray. (TIP: Try to use extra virgin olive oil)
  3. Slice the zucchini into perfect bite-sized slices of about 1/4 inch, and lay on baking sheet.
  4. Array the sauce on each zucchini slice.
  5. Add the mozzarella cheese on top.
  6. Bake until they’re a golden brown shade of perfection!

2) Cheesy Cauliflower Breadsticks

This low-carb, gluten-free snack idea is 100% guilt-free.

Cauliflower has become increasingly popular. In 2014 The Huffington post called it ”the new kale” and then in 2016 Forbes said the exact same thing. I’d say this ”trend” is here to stay.

Ingredients:

  • 1 head of cauliflower, riced
  • 4 eggs
  • 2 cups mozzarella cheese, and 1 additional cup for topping.
  • Minced garlic (4 cloves)
  • 3 TBSP oregano
  • Sat and pepper to taste (optional)

Instructions:

  1. Preheat oven (425 degrees). Place parchment paper on a baking sheet.
  2. Chop cauliflower. Then pulse in food processor until it looks like rice.
  3. Microwave cauliflower for 10 mins in a container with a lid.
  4. Add cauliflower in a bowl, then add eggs, oregano, mozzarella cheese, garlic, and salt and pepper.
  5. Shape the mixture into a rectangle shape on the baking sheet.
  6. Bake for 25 mins or until it’s golden-brown. Then add the remaining 1 cup of cheese on top, and bake for 5 more mins.

3) Walnut & Chocolate Fudge

When you went looking for low-carb snack ideas, you probably weren’t expecting anything as decadent as fudge.

Well, I have news for you. Low-carb snack ideas can include heavenly sweet treats!

Ingredients:

  • 4.2oz (120g) of butter softened
  • 4.2oz (120g) of cream cheese softened
  • 2 TBSP sweetener of your choice
  • 3 TBSP dark cocoa powder
  • 1 TSP vanilla
  • 1.5oz walnuts (40g)

Instructions:

  1. Mix the cream cheese and butter until it’s lump-free.
  2. Now add the vanilla, sweetener, and cocoa.
  3. Add walnuts and mix lightly.
  4. Put into a lined dish, and put in the fridge to set. Once ready, slice it and enjoy!

4) Dark Chocolate Maple Blueberry Bites

What low-carb snack ideas list complete without some tasty protein balls?

These babies pack a protein punch and are ideal for when you’re on the go.

This recipe proves you don’t have to forego delectable treats to stay lean and healthy.

Ingredients:

  • 1/3 cup cashews
  • 1 scoop plus 1 TBSP protein powder of your choice
  • 1 cup shredded coconut, unsweetened
  • 1/2 cup almond butter (unsalted)
  • 2 TBSP ground flax seeds
  • 2 TBSP maple syrup
  • 1/2 TSP vanilla extract
  • 1/8 TSP sea salt
  • 3 TBSP Blueberries (dried)
  • 2 TBSP dark chocolate chips

Instructions:

  1. Add all ingredients except for the chocolate chips and dried blueberries in a food processor, until mixed well.
  2. Pour into a mixing bowl and add blueberries and chocolate
  3. Craft bite-sized balls. Suggestion: Place in fridge for at least a few minutes before eating, and then store in the fridge as well.

5) Greek Salad Skewers

We all need to eat more vegetables, but sometimes it’s challenging to figure out how to add more veggies into your day in a creative way.

Salads can get extremely boring if it’s all you’re eating.

So, try these skewers for a snack, or even as an appetizer to serve at a dinner party.

Ingredients:

  • 1/4 of a cucumber
  • 1/2 lb feta cheese, cut into 16 small cubes
  • 8 kalamata olives (pitted), halved
  • 8 tomatoes (grape or cherry), halved
  • 2 TBSP extra virgin olive oil
  • Salt & pepper

Instructions:

  1. Cut cucumber into slices that are 1/2 inch thick, diagonal, then cut each slice into quarters. Season with salt and pepper.
  2. Add cucumber, then feta, olives, and tomatoes onto the skewer.
  3. Dribble olive oil, and more salt and pepper to taste

6) Neapolitan Chia Seed Pudding

Are you aware of the amazing benefits of chia seeds? Chia seeds have copious amounts of health benefits, and they can be added to loads of recipes. This recipe makes a luscious snack for any time of the day.

This recipe makes a luscious snack for any time of the day.

Ingredients:

Vanilla Layer:

  • 1/2 cup non-dairy milk
  • 2 TBSP chia seeds
  • 1/4 TSP vanilla
  • 1-2 TSP sweetener like honey

Chocolate Layer:

  • 1/2 cup non-dairy milk
  • 2 TBSP chia seeds
  •  TBSP cocoa powder
  • 1-2 TSP sweetener like honey

Strawberry Layer:

  • 1/2 cup + 2 TBSP non-dairy milk
  • 2 TBSP chia seeds
  • 6 strawberries (frozen or fresh, halved)
  • 1 TSP sweetener like honey

Instructions:

  1. Using three separate bowls, combine the ingredients for each layer.
  2. Chill in the fridge for 6 hours minimum.
  3. When it’s ready, layer into two containers. You can eat right away, or store for up to 5 days in the fridge.

7) Tuna Boats

It’s no secret that tuna is a protein powerhouse, and assists majorly in your weight-loss program.

Ingredients:

  • 1 can of tuna, drained
  • 1 TBSP Greek plain greek yogurt
  • 1.4 cup chopped peppers (red, green, yellow, etc)
  • 1/8 cup of sliced onion
  • 1 small to medium sized cucumber, hollowed out in the middle (to make room for the tuna mixture)
  • Salt and pepper

Instructions:

  1. Combine all ingredients in a bowl, except for the cucumber.
  2. Scoop mixture into the hollowed out (with a spoon), cucumber
  3. Salt and pepper to season. Enjoy.

 Final Thoughts

Low-carb snack ideas have evolved over the years. You no longer have to endure flavorless and uninspired salads to lose weight.

As you can see from our 7 low-carb snack ideas, you have options. You can eat a variety of foods and still lose weight.

You can eat a variety of different foods and still lose tons of weight.

It’s been proven time and time again that low-carb diets and lifestyles allow you to lose more weight, without compromising your health.

What are your favorite low-carb snack ideas?

Weight Loss

How to Stay Motivated to Lose Weight

Have you ever heard anyone say that all they have to do is look at a cheeseburger or a piece of cheesecake, and they’ll gain weight?

Why is it that this feels so darn true, and yet losing even a pound or two is such a slog?

If you’re wondering how to stay motivated to lose weight, don’t despair! We have some real-life tips and tricks to help keep your motivation levels up, and your cheesecake intake down.

Set Realistic Goals

Of course, you’d like to lose 40 pounds in time for your niece’s wedding…next month. If you were being totally honest, you’d probably like to have lost that 40 pounds by last Christmas. 

Unfortunately, that kind of rapid weight loss isn’t realistic or healthy. You might be able to drop a lot of weight in a short period, but it wouldn’t feel good while you were doing it. Nor would it be sustainable. 

A more realistic expectation is that you will lose one to two pounds per week, or four to eight pounds in a month. If you go into your weight loss journey with a reasonable idea of what you can actually accomplish, you won’t be disappointed when the scale hasn’t budged after a week — and you won’t lose your motivation to keep going.

Remember that this is a journey. Despite what it feels like, you did not gain the weight overnight, and you won’t lose it overnight. 

Stop Beating Yourself Up

When you look at weight loss or working out as a punishment, you simply make it harder to do either of them. 

Having gained weight does not make you a bad person, and you are not required to suffer because the scale shows you a higher number today than it did six months ago.

Trying flipping the script; see the choices you are making now as good ones that will help you feel better not only in the future, but also for the present. 

Work Out for the Workout’s Sake

If you are hitting the treadmill day in and day out because it’s the only way you know how to stay motivated to lose weight, you sure do need to lose.

Lose your attitude, that is.

Workouts can be fun, believe it or not. The key is to find a workout that you love. Running on a treadmill or spending 30 minutes on an elliptical are not the only healthy ways to move your body.

Remember roller skating? It’s back, and better than ever, with comfortable skates that let you recapture that Saturday-night feeling. Dancing is a great workout, so check out a Zumba or hip-hop class. 

A bike ride or hike in a beautiful setting won’t feel grueling, but will get your heart rate up. Aqua aerobics are also a fantastic way to work hard without feeling like you’re breaking a sweat — and working out in the pool is easy on the joints, too.

Lose Weight With a Little Help from Your Friends

Wondering how to stay motivated to lose weight? Ask your friends. 

Unless your besties are all size-zero supermodels, it’s more than likely that they’ll respond by saying, “I need help staying motivated too!”

Workout or weight-loss buddies can be a tremendous source of support. You can motivate each other to get to the gym; you can cheer each other on when eating light seems like an insurmountable challenge. 

Don’t discount the power of bragging on your own self, either. When you have someone who’s in your court — whether they’re actively trying to lose weight themselves, or they are simply supporting you in your efforts — reporting that you ate a salad when you really wanted a plate of pasta carbonara can have a motivating effect. 

So the next time you are craving a slice of chocolate cake, imagine how good it will feel to report back to your BFF that you chose a small square of dark chocolate and a big fruit salad instead.

Love Yourself Now

Chances are that if you are trying to lose weight, you’re thinking about the future. 

The future when you can fit back into your favorite skinny jeans, wear shorts without worrying, or feel better in a bathing suit.

Or maybe your idyllic future includes being able to eat chicken wings or drink a milkshake without fretting over the calorie count.

Guess what? The future is now. 

The more self-esteem you can muster up — without worrying about how to motivate yourself to lose weight — the easier it will be to lose that weight. It sounds improbable, but it’s true. 

Love yourself just the way you are. You’ll soon find that you’re making choices that support that self-love.

Set Yourself Up for Success

When you know how to stay motivated to lose weight, you know that keeping a pantry stocked full of potato chips, cookies, candy, and other processed, high-calorie snacks is a bad idea.

The same goes for a fridge full of cheese, salami, pudding cups, French onion dip, and leftover pizza.

Prep healthful vegetables and fruit, portion them into individual containers, and stash in the fridge for quick snacks. Whole-grain crackers and 100-calorie packs of heart-healthy nuts are great pantry staples. 

The easier it is to eat well, the more likely you’ll stay motivated.

Know How to Stay Motivated to Lose Weight 

No matter what is motivating you now — that post-workout euphoria, your upcoming high school reunion, a gorgeous cocktail dress that’s just a size too small — keeping that incentive to lose weight or maintain a healthy weight can be difficult.

Once you’ve dropped a few pounds, increased your stamina, and started to enjoy healthful eating, it’s likely that you’ll want to keep going on your journey. After just a few weeks, if not days, you will probably have seen results.

Those results might not be pounds lost, but the pride you feel at making better choices or the fact that you have more energy. Even just a slightly looser waistband gives you exactly what you need when you’re trying to figure out how to stay motivated to lose weight.

What keeps you motivated in your bid to shed some pounds? Join the conversation in the comments section below!

Weight Loss

6 Benefits of a Doctor Supervised Weight Loss Program

Are you starting to realize it’s time to lose some weight? Have you been trying to lose weight but realized that no matter how many hours of exercise and how many healthy meals you make, there’s just no difference on the scales?

Obesity has become a serious issue for many people in the United States, and having a high BMI can lead to serious consequences.There are many types of diets and new trends seem to pop up every week, but sometimes the best diets are the ones with the most guidance.

Read along to find out about the great benefits that make a doctor supervised weight loss program the perfect option for a new, healthy you!

1. Customized Assessment and Diet Plan

The very first step in a supervised weight loss program is a full doctor assessment of your body. This will provide both the doctor and you the information necessary for crafting the perfect plan based on your body’s limitations.

Diet plans found on the web can’t provide the in-depth detail that a plan suited just for you would have! On top of that, the diet plan that is set up by your doctor will suit your needs. This will allow you to still enjoy food while maintaining a similar lifestyle.

Tweaking some aspects of your diet can lead to some major changes. By understanding your specific case, doctors can formulate the perfect diet for your needs.

2. Exercise Tips Suited to Your Body

While anyone can tell you that exercise is key to weight loss, the specifics of that “exercise” are very difficult to understand. With a supervised weight loss program, your doctor can monitor your progress with different workouts of different intensities, and make suggestions for workout alterations.

One of the most important aspects of exercising is making sure that each exercise is correctly done. With a supervised weight loss program, your doctor can teach you how to correctly perform each exercise and what your goals should be throughout the diet.

3. Complete Medical Screening

Along with the diet plan assessment, your doctor will screen for any pre-existing conditions that may limit your weight loss goals. No online dieting tool or app can diagnose the allergies you may have, and make the necessary changes to ensure they you are feeling your best.

Your doctor will ensure that your body feels in tip-top shape by carefully adjusting your plan to appropriately care for your conditions.

On top of medical conditions, the screening will provide insight to physical limitations such a muscle deficiencies or weaknesses that will impact your exercises. With this medical screening, the doctor will adjust the workouts you may need to do.

As time goes on and your body goes stronger, it’s also great to have a doctor adjusting your program to keep up with your healthier body.

4. Careful Planning

One of the most difficult aspects of dieting is having a long-term plan besides just “exercise and eat better”. But these doctor supervised plans are just for that, as your doctor may meticulously plan for months of dieting.

Only a doctor with years of experience in this field can create long-term plans that will change as your body does and will adjust based on the successes and shortcomings of the diet. By appropriately adjusting the plan with a long-term goal in mind, doctors can provide you with plans that will maintain your continued health for months to come.

5. Habit Forming

Old habits die hard, and that is especially true when it comes to diet & exercise. In fact, recent studies have shown that our health habits form when we are children, and they are hard to change after that.

However, with a supervised program, these old habits will make way to better, healthier ones and your doctor will be able to teach you the best way to make these necessary, healthier changes.

One of the biggest reasons why these supervised weight loss programs are so successful is because of simple accountability. It is always difficult to keep yourself accountable for exercising every day and sticking to a diet. Having a great partner in your doctor who analyzes your results week-to-week can pressure you into forming these habits and keeping yourself accountable for your actions.

This accountability will support your health and fitness journey by forming healthy habits. It will also ensure that your goal is not only to reach a target weight but to also stay there in the long term through continued monitoring of your everyday actions.

6. Knowledge of Health Benefits

While many Americans diet for health and aesthetic reasons, we can only truly observe physical progress in the latter. As we see the fat recede off our bodies and the numbers on the scale tip down, we feel increasingly better about ourselves and our accomplishments.

However, there is always an added health dimension to dieting which your doctor will make clear. By seeing the progress you make and identifying the health benefits to weight loss, your doctor adds the health dimension that all Americans talk about, but no one truly appreciates while dieting.

Your doctor can inform you of the benefits that a healthier body will have in the long term, from a lower risk of heart disease to a stronger immune system. This additional support that your doctor reports back to you is not common knowledge to most outside the medical field, but it is added motivation to keep those pounds off and keep up the good work.

Final Thoughts on a Doctor Supervised Weight Loss Program

While millions of Americans start a diet every year, only a few of these diets are truly successful. Without the proper guidance and personalization of a diet, you will not be able to efficiently improve your body over time.

Only a doctor supervised weight loss program provides a fully customizable experience to fit your health needs. Now that you know just a few of the benefits of these programs, what are you waiting for? Find a ChiroThin doctor. They will be the perfect partner in this journey to a new you!

Weight Loss

10 Dangerous Health Effects of Being Overweight

Currently, more than 1 in 3 adults in the US is obese. Being obese means you weight at least 20% more than what is ideal for your height.

And being obese or overweight is the second leading cause of preventable death in the United States – second only to tobacco use.

But it’s not just mortality. Being overweight can lead to a whole mess of health problems and effects.

Read on to learn about 10 of the most dangerous health problems that come with being overweight.

1. Trouble Breathing

Being overweight means that you have a larger body and having that larger body can prevent your lungs from working properly.

How?

By making it hard or impossible for your lungs to expand fully. This means that your breathing muscles may not work as well – which prevents you from being able to inhale enough air.

This means you may get easily winded or find yourself out of breath when doing simple things like climbing stairs.

Being overweight can also make asthma symptoms and COPD worse.

2. Fatty Liver Disease

Obesity leads to insulin resistance which is believed to be linked to all stages of Nonalcoholic fatty liver disease.

Basically, when you’re overweight fat builds up everywhere in your body. Fat can even – and does – build up in your liver. This can lead to any of the following:

  • Fatty Liver: Also known as steatosis, this is the accumulation of fat in the liver.
  • Nonalcoholic steatohepatitis: When fat in the liver causes liver inflammation.
  • Cirrhosis: This is irreversible and advanced scarring of the liver that results from chronic inflammation of the liver.

It has been found that your BMI correlates with the amount of liver damage you will suffer. The higher your BMI, the greater the liver damage.

3. Osteoarthritis

Obesity is the number one risk factor leading to osteoarthritis. Being overweight puts more strain on your joints and on the cartilage that protects the ends of your bones. This strain can cause pain and stiffness.

Reducing your body fat by even a little bit can take pressure off your hips, lower back, and knees – leading to a decrease in that strain on your joints.

4. High Cholesterol

Yes, your genes have a role in your cholesterol – but so does your environment. What you eat and how much you exercise can play a huge role in your cholesterol levels. If you eat foods with soluble fiber they’ll help fill you up so you eat fewer calories and help get your cholesterol down.

If you eat a diet that is high in fat you are increasing your risk of both obesity and high cholesterol. And being overweight tends to increase bad cholesterol.

5. Gallstones

Gallstones happen when bile (a digestive fluid) doesn’t move through your gallbladder when it should and, instead, hardens into gallstones. The most common type of gallstone is made up of cholesterol.

This means that your high cholesterol, which can be caused by being overweight, puts you at risk for gallstones.

Additionally, the distribution of fat in the body can also lead to gallstones. Men and women with more fat in their bellies tend to have a greater chance of developing gallstones than those who don’t.

The risk of gallstones can be lowered with weight loss.

6. Type 2 Diabetes

As mentioned earlier, being overweight leads to insulin resistance. Basically, your body can still make insulin but your cells can’t use it properly to get glucose out of your blood. These higher-than-normal glucose levels lead to type 2 diabetes.

This can also lead to problems with your heart, nerves, and eyes as complications from diabetes and insulin resistance.

More than 90% of type 2 diabetics are overweight or obese.

7. Gout

Gout is when built-up uric acid forms needle-like crystals that make joints hurt. The likelihood of a gout flare goes up correspondingly to the number on the scale. This is especially true when you have high cholesterol or high blood sugar.

The reason this happens is that the more you way the less your body is able to efficiently remove the uric acid through the kidneys.

8. Being Overweight Means High Blood Pressure

Being overweight means that your heart has to work harder – pump harder – to get blood to all of your cells. And that extra work can be damaging to your artery walls.

This happens because the extra fat in your body needs more oxygen and nutrients in order to live, which is what increases the workload to your heart – circulating more blood to the fat tissue.

Additionally, being overweight can raise your heart rate and reduce your body’s ability to move blood through your vessels – which can also contribute to high blood pressure.

9. Kidney Disease

Your kidneys’ job is to filter blood and help control your blood pressure. But when fat builds up inside them it presses on the blood vessels and prevents them from doing their job. Fat can also clog the vessels that bring blood to them.

This inability of your kidneys to do their job leads to a dangerous buildup of waste in your body, which can lead to kidney disease.

10. Sleep Apnea

If you have a chubby neck it can narrow your airway. This makes it harder to breathe at night and can lead to loud snoring or even cause you to stop breathing for several seconds over and over.

This means that you aren’t getting the peaceful sleep your body needs to function. And that can lead to mood, memory, and heart problems.

Final Thoughts

Now that you know the perils of being overweight it’s time to do something about it! Shedding pounds can help prevent, slow, or even reverse many of these health problems. 

Click here to find a ChiroThin Doctor to help you with your weight loss today.

Weight Loss

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!

1 2 3 4