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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.

Weight Loss

Does Eating Breakfast Really Help You Lose Weight?

You’ve heard the old saying: “breakfast is the most important meal of the day.”

You’ve probably also heard that one of the benefits of eating breakfast is weight loss.

But if you skip breakfast, you’re not alone. In fact, over 30 million Americans skip breakfast each day. 

Does eating breakfast really help you lose weight? Or is this just a myth? Check out these six benefits to eating breakfast find out why all breakfasts aren’t created equal.

1. Eat Less During the Day

When you eat breakfast, you typically eat less during the day. Eating breakfast may keep you from hitting up the vending machine for a bag of chips before lunch, for example. Breakfast eaters typically have a decreased appetite and therefore eat less throughout the day. 

When you eat a high-fiber, nutrient dense meal at the beginning of the day, you stay full longer. You’re setting yourself up for a healthier, more successful day. If one of your goals is to lose weight and be healthier, eating a nutritious breakfast is the best way to set yourself up for success.

When you choose to skip breakfast, you’re more likely to reach for higher calorie foods throughout the day. You may try to overcompensate at lunch because you’re hungrier and make less than ideal choices. Eating breakfast can keep you on track for choosing healthy foods all day long.

2. Aid in Type II Diabetes Prevention

Research suggests that individuals who eat a healthy breakfast lower their chances of Type II Diabetes. Skipping breakfast can cause insulin resistance. When you’re overweight, your body has a more difficult time using insulin to control blood sugar levels. 

When you regularly eat a healthy and balanced breakfast, your body is more likely to use insulin properly. This, in turn, can decrease your chances of getting Type II Diabetes. Having a proper breakfast should help decrease higher blood sugar levels in patients with diabetes. 

3. Increase in Energy 

If you’re not eating breakfast and find yourself exhausted, maybe you should grab some oatmeal and fruit. One of the amazing benefits of eating breakfast is increased energy. Who wouldn’t want a little more pep in their step?

Your mind and body need fuel to work properly. A healthy breakfast jumpstarts your energy and helps fuel your body. When you have more energy, you’re more likely to be active and get some type of movement that day.

You’re also more likely to make healthier food choices throughout the day when you have more energy. That means saying no to vending machine junk food and yes to meal prepped lunches or healthier restaurant options. 

4. Boost Your Metabolism

Eating breakfast leads to boosts in metabolism. Metabolism is the process of converting the food we eat into energy. Our bodies need the energy to do all the things from proper brain function to physical movement. 

In the mornings, our metabolism has slowed down as a result of sleep. When we eat metabolism boosting foods for breakfast, we jumpstart our metabolism and increase our bodies’ abilities to burn calories. When you burn calories, you lose weight.

Many people think that skipping meals will lead to weight loss, but the fact is when you skip meals, your metabolism slows down. Eating nutrient-dense foods throughout the day keeps your metabolism working.

5. Eating Breakfast Leads to Appetite Control

Do you constantly feel hungry? Eating breakfast can help control your appetite by decreasing cravings throughout the day. When you add fiber-rich foods to your plate at breakfast, you’re more likely to stay full longer.

Eating a healthy breakfast can reduce both cravings and hunger. This can prevent overeating throughout the day.

6. Lower Your Risk of Obesity and Other Health Issues

Skipping breakfast can lead to increased risks of obesity and other health problems. We already know that eating breakfast can lower your risks of overeating which in turn lowers your risk of obesity. Obesity leads to a plethora of other health-related issues.

Eating breakfast can actually lower your risk of other health issues. Eating a well-balanced breakfast every day lowers blood pressure and cholesterol. It can also decrease your chances of suffering from heart disease. When you’re healthier, you’re able to do more calorie burning activities.

Are All Breakfasts Created Equal?

When you hear that breakfast is important, you should understand that all breakfasts are not created equal. A tall stack of pancakes smothered in butter and syrup isn’t exactly a balanced meal. A few key components of a healthy breakfast include:

  • Whole grains
  • Complex carbohydrates like fruits and vegetables
  • Lean protein
  • Low-fat dairy

These breakfast elements make a balanced meal full of fiber and great full for your mind and body.

You should avoid processed foods as much as possible. Foods that are high in sugar and saturated fats offer little to no nutritional value. Instead of grabbing cereal boxes and pastries, consider oatmeal, zucchini bowls, and eggs. You should always add a fruit or vegetable with breakfast for added fiber to keep you full longer.

Reap the Benefits of Eating Breakfast

Whether you’re looking to lose weight or just maintain a healthy lifestyle, eating breakfast is a healthy way to start the day. Increasing energy and aiding in disease prevention should be reason enough to fix delicious and healthy breakfasts.

Are you tired of trying fad diets and still not losing weight? Consider the ChiroThin weight loss program. Let us help you find a ChiroThin doctor near you.

Weight Loss

Why Eating Less to Lose Weight is Not the Answer

An estimated 45 million Americans go on a diet each year and spend over $33 billion dollars on weight loss related products.

And yet, the obesity rate in America remains high. Weight loss is a difficult process, and dieting is not a one size fits all endeavor.

Despite conventional wisdom on the matter, dieting requires more than just eating less and exercising more. Many people make the mistake of thinking that eating less food will lead to weight loss, but this simply isn’t true. The human body isn’t that simple.

In many ways, food can actually be the essential ingredient in reaching healthy and significant weight loss. If you’re trying to lose weight and struggling, read on. We’ll walk you through why eating less to lose weight is a bad idea, and healthy alternatives you can take to drop pounds instead.

What Happens When You Eat Less Food

The equation in your head is probably simple. Less food equals fewer calories, equals less weight. Right?

You can’t be blamed for following this line of logic, but this way of thinking couldn’t actually be further from the truth.

Your body is trained and engineered for survival. We all have different weight ranges that the brain attempts to keep our body at. These ranges are defined by genetics and life experiences. When your body stops receiving the expected amount of food, it can go immediately into survival mode.

This means that instead of shedding pounds, your metabolism slows and your body attempts to actually store fat in anticipation of a lack of food.

Levels of an appetite-inducing hormone called leptin decrease, causing you to feel hungrier. As you continue to eat less, your body begins to break down muscle to use for energy. This muscle loss causes metabolism to slow even more, and you burn even fewer calories as a result.

You’re actually accomplishing the opposite of what you want by attempting to lose weight via eating less. The truth is, the amount of food is typically less important than the type of food we eat.

What Foods Cause Weight Gain?

What in your diet is really worth cutting out, then? Anything with refined carbohydrates, says doctors. Sugar and processed grains make up more of our diets than we’re willing to admit, and they can be a death wish to a healthy figure and body.

Refined carbohydrates increase insulin levels in the body, and cause anabolic hormones to spike. When you eat a lot of refined carbs, insulin surges trigger your body’s fat cells to soak up calories. But if you’re eating poorly, there’s not enough calories and nutrients to provide the body with what it needs.

Your brain then recognizes this mismatch and triggers a response to slow your body’s metabolism. This will only cause you to lose weight slower and want to eat more. Very quickly you can become trapped in a vicious cycle of weight gain.

Instead of dropping carbs altogether, you should consider switching to whole grains. Try using whole wheat pasta or bread. Make your grain intake consist of more things like oatmeal, brown rice, or grits.

Having items prepared differently can also lower the intake of these bad carbs. Instead of getting your favorite items fried, try to order them baked, broiled, or steamed.

Unless you work to cut out refined carbohydrate items from your diet, your significant weight loss will be difficult.

What Foods Help With Weight Loss?

The only healthy and sure-fire way to lose weight is not to eat less, but to eat right. Simply looking at calories is a misguided way to think about dietary health– some high-fat foods like avocados, nuts, and olive oil are actually some of the healthiest things for us.

Eating a healthy mix of proteins, fats, and vegetables can make for a balanced diet. Constructing your meals in this way will help naturally bring you to the recommended carb intake rate of 20-50 grams per day. In general, eating slower and with more focus on when your body becomes full is also highly recommended.

Proteins

Protein-rich foods, like meat, fish, and eggs can boost your metabolism significantly. Protein-heavy diets can also reduce cravings and food-related thoughts by up to 60%.

So just by adding protein to your diet, you can actually reduce your carb intake and your desire to snack.

Vegetables

Vegetables are incredibly rich in health-improving nutrients and very low in carbs, meaning you can eat massive amounts of them without going over your carbohydrate limit.

Vegetables can provide your body with all the fiber, vitamins, and nutrients it needs to function properly, and none of the fat. Focusing on a variety of vegetables of different colors can help to provide your body with different kinds of nutrients. At the end of the day, it seems your parents were right– you should eat your veggies!

Fats

Avoiding fat altogether isn’t the right way to diet. Some fats are actually important and healthy for your body to obtain, as long as you’re doing so responsibly. Small amounts of butter, for example, can actually be beneficial to the body. Olive or coconut oil, or avocados, can be healthy for your body.

It’s a bad idea to attempt to lower both carb and fat intake at the same time– it can leave you feeling miserable! Make sure you’re getting a healthy intake of fat to keep your diet going strong.

Eating Less To Lose Weight Is A Bad Idea

Many people wrongly assume that eating less to lose weight is the best way, or even the only way, to diet. This is a popular conception that needs to pass. Dieting via meal subtraction is not only effective, it’s downright dangerous.

A healthy and well-balanced diet of proteins, vegetables, and fat sources is the only way to guarantee weight loss in the long term and to stay healthy while doing so.

Want more dieting and weight loss advice? Check out our blog for more.

Weight Loss

What is a Chiropractic Weight Loss Program and Does It Work?

Weight loss is one of the richest areas for online research. Everywhere you look you’ll find different advice. There are fad diets, extreme promises, and downright weird techniques.

The reality is that you don’t need to trick your body into losing weight. It’s all about creating the right environment and then following through with a healthy diet and regular exercise.

One great way to set yourself up for success is a chiropractic weight loss program. Here’s what you need to know:

How is Chiropractic Care Connected to Weight Loss?

While few people realize it, chiropractic care can make a strong difference in your weight loss program. There are a few ways it helps:

Pain Relief

Chronic pain has a massive effect on your ability to lose weight. When you’re in pain, the last thing you want to do is get up and exercise. Depending on the type of pain you have, activity can make it worse.

There is a well-documented connection between chronic pain and obesity. The good news is that chiropractors are highly experienced in treating chronic pain. Many pain issues are caused by a misalignment in the body, and chiropractic care can make a powerful difference.

Reduce Pain Medications

For many people with chronic pain, the only solution they received was pain pills. The danger of opiate addiction is well-documented, but there’s also a weight-related problem with pain pills. Many of them cause you to gain weight as a side effect.

If a chiropractor is able to help your pain, you can reduce or stop taking your pain medications entirely. This alone can make your weight loss efforts more effective.

Enhancing Your Body’s Metabolic Processes

The spine is an extremely important part of the body. When you have a spinal misalignment, it hinders the communication between your brain and other areas of your body. This type of communication breakdown can affect nearly every function in your body, including your metabolic processes.

When your spinal alignment is relieved, those lines of communication get back to running smoothly. Your body can metabolize nutrients more efficiently, and that includes burning more fat for energy.

Stress Relief

When you’re uncomfortable because of a spinal misalignment, it adds stress to your daily life. Unfortunately, that stress can put a stop to your weight loss efforts.

Many people turn to food for comfort when they’re stressed. Similarly, if they’re in pain, they use pain as a source of joy. Even if you aren’t a stress eater, the stress alone raises your body’s cortisone production. Cortisone is a hormone you produce in times of stress, and it lowers your ability to burn fat and lose weight.

Better Sleep

It’s no secret that quality sleep is harder to come by when you’re in pain. When your back is misaligned, there’s no mattress or sleeping position that will help until you treat the misalignment itself.

A lack of sleep is a problem when you’re trying to lose weight. Your body doesn’t have the healing time it needs to build muscle and metabolize nutrients. You also don’t have as much energy so you’re less likely to exercise. To add to the challenge, a lack of sleep tends to stimulate stress, bringing the dreaded cortisol back into play.

 

More Comfortable Exercise

That saying “no pain, no gain” isn’t always true. There are types of pain you’re supposed to have during exercise, like muscle exertion. However, many people have other pain when they exercise. You may have discomfort in your knees, ankles, or hips.

This pain is enough to keep many people from exercising as much as they should. They often attribute it to normal aging, but the reality is that it can often be treated with chiropractic care.

Clearly, chiropractic care and weight loss go hand in hand. But what can you expect from a weight loss program that’s led by a chiropractor?

What is a Chiropractic Weight Loss Program?

A chiropractic weight loss program combines all the benefits above with a medically supervised weight loss program. It’s a holistic approach that combines multiple methods into an integrated program.

During your weight loss program, a chiropractor will perform adjustments based on your specific needs. This helps to set up your body to lose weight successfully in all the ways we discussed above.

However, adjustments alone won’t make the weight fall off. The chiropractor will also help you create a customized diet and exercise plan to reach your goals. After all, a Doctor of Chiropractic still has significant medical training.

Many chiropractors who supervise weight loss use a specific type of diet for their patients. It’s a low glycemic index and anti-inflammation diet, or LGAI. This type of diet gives you all the nutrients you need while encouraging your body to burn fat rather than carbohydrates alone for energy.

In some cases, your weight loss program can include nutritional supplements. This will depend on your goals and what your body needs. Rather than prescription medications, these supplements are a natural way to give your body the tools for success.

Do Chiropractic Weight Loss Programs Work?

Experts agree that successful and long-term weight loss is all about making a lifestyle change rather than going on a temporary “diet.” You need a holistic approach for sustainable improvement, and that is what chiropractic weight loss programs offer.

While no studies appear to compare chiropractic weight loss programs to other weight loss methods, the weight loss results speak for themselves. Keep in mind, though, that your success depends on how well you adhere to your program.

How to Start a Chiropractic Weight Loss Program

A chiropractic weight loss program offers a wide array of benefits. For many patients, the added guidance, supervision, and pain management makes all the difference in their success.

If you’re ready to get started, reach out to a weight loss chiropractor. You’ll be able to set up an initial appointment to discuss your needs and find out how their program can fit you.

Weight Loss

10 Healthy Lifestyle Changes that Make Losing Weight Work

Would you ever try to push a starving lion into a cage when it’s in the middle of a hunt?

No one would dare, yet that’s exactly what people do to their bodies when they diet. They can restrict for a few months to lose body fat, but most dieters binge once they reach their goal weight. Once they release the hungry beast, there’s no more coaxing it back into the cage.

The reason why millions of Americans yo-yo diet is because they only want fast results. In order to avoid the dangerous pitfalls of yo-yo dieting, you need to make healthy lifestyle changes that are sustainable.

Eating 1,000 calories a day will get you results, but they will be fleeting. If you want to learn how to make small changes in your life to reap huge rewards, incorporate these 10 tips into your daily routine.

1. Make Sleep a Priority

If you want to know how to make a lifestyle change easily, getting more sleep is something everyone can enjoy and do with little planning. Adults should aim for at least 7 hours, but striving for 9 is optimal.

The reason why sleep is linked to weight loss is because our bodies go through a lot of maintenance while we rest. Without adequate sleep, your body won’t be ready to function healthily the next day.

When we don’t sleep, our hormones get unbalanced. In order to compensate for the lack of energy, our bodies crave more energy from food, which leads to overeating. Getting more sleep is the easiest way to lose weight.

2. Stop Drinking Soda

Your new lifestyle diet should focus on drinking water whenever you can. This may sound like a disaster for people who love soda with every lunch. However, soda is like a drug to your body.

You can start by cutting out one soda per week until you wean yourself off. Once you’re able to break your addiction, you’ll be amazed by how incredible you look and feel.

3. Practice Yoga

What is the difference between a diet and a lifestyle change? Diets have a negative connotation due to their restrictive nature. Lifestyle changes mean treating your body and mind kindly.

The biggest act of kindness you can do for yourself is to pick up yoga. Yoga is one of the best exercises because it combines physical activity with meditation. After a session, you’ll feel toned, stretched, and relaxed all over.

There are also practices for any level available online for free. There’s no excuse not to try!

4. Walk Whenever You Can

People have the notion drilled into their head that you need to hit the gym hard every day to lose weight. While some people thrive on daily, high-intensity exercises, most people can’t stand it.

Walking deserves more credit. On top of weight loss, there are tons of health benefits to enjoy.

Small changes to lose weight could include parking farther away in parking lots, choosing stairs over elevators, and taking a lap around your neighborhood after work.

5. Limit Your Consumption of Animal Products

There’s a reason why veganism is gaining immense popularity around the world. On top of incredible weight loss, people report lower cholesterol, improved energy, and have lower risks of cancer.

Americans are eating too many saturated fats. The culprit is animal products like cheese and red meat.

While you don’t have to make the full switch, even going meatless once a week can boost your weight loss efforts tremendously.

6. Eat Real Sugars

Sugar has no nutritional benefits to your body, so you should mostly avoid it. However, having a healthy lifestyle means occasionally feeding your soul, too.

If you’re going to indulge in a little treat, then go for the real stuff. You may think that “diet” foods or “zero-sugar” foods are healthy, but they’re usually worse than natural sugar.

7. Include Soup or Salad with Meals

Eating a cup of soup or a side salad before your lunch and dinner can give your brain more time to catch up to your stomach.

Since these foods have a high volume, they fill your stomach up quicker for fewer calories. You’ll also get a nice dose of nutrients from the vegetables.

By the time you start your main course, you’ll be less likely to overeat.

8. Meal Prep on Weekends

One of the most clever lifestyle changes to lose weight is meal prepping. Finding the time to cook a healthy meal from start to finish after a long day of work is challenging. Instead, cut your time down by doing most of the legwork before the week starts.

Preparing your own lunches and having them ready to grab each morning can save you from the trap of ordering unhealthy takeout.

9. Eat Enough of the Right Calories

Dieters fail because they starve themselves. Though you may be able to fight the need for food, your body’s instincts will eventually win.

Out of desperation, your body will crave some of the unhealthiest foods because those are the most calorie-dense.

Be nicer to your body by giving it enough fuel. Whenever you’re hungry, eat! Just make sure you’re getting your calories from healthy sources so you can avoid a binge later.

Whole grains, fruits, vegetables, and nuts are ideal sources of energy.

10. Want These Healthy Lifestyle Changes

You can’t help someone until they’re ready to help themselves, right? You also can’t be healthy until you’re ready to commit to making these changes.

It’s hard to break bad habits, but you may find that the idea of change is a lot worse than taking action. Look deeply into your own goals, fears, and emotions to understand the reasons why you want to become a better, healthier person.

Lifelong wellness means staying in tune with the connection between your body and mind. Remember to remind yourself of all the goals you want to accomplish on days you don’t feel as motivated.

Ready to Look and Feel Your Best?

ChiroThin Weight Loss Program helps people make the healthy lifestyle changes necessary for lifelong wellness. If you want to know how our doctor-supervised program can help you lose up to 35 pounds in under two months, read more about how it works.

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