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Weight Loss

8 Delicious Protein Shake Recipes for Weight Loss

If you’re trying to lose weight, protein should be your new best friend.

Incorporating protein shakes into your daily meal plans brings a ton of benefits including staving off hunger, boosting your metabolism, and helping you lose body fat while retaining muscle.

While protein shakes can be as simple as a powder mixed with water, few people actually enjoy consuming them this way. If you’re used to eating tasty foods, taking this minimal approach is likely to leave you feeling unsatisfied.

Learning a few great protein shake recipes and rotating them helps keep you from getting bored and increases the chances that you’ll stick with the plan. Let’s start with the basics, then explore some fruity and chocolaty recipes you’re sure to love.

Protein Shake Basics

The most important ingredient in protein shakes is, obviously, the protein. There are seven common types of protein powder. These include:

  • Whey
  • Casein
  • Egg
  • Pea
  • Hemp
  • Brown Rice
  • Mixed Plant

The right protein powder for you will depend on your goals, when you’re taking it, and whether you’re okay with consuming animal products. Vegetarians and vegans will want to learn more about their plant-based protein options and choose the best one for their needs.

When making protein shakes, you can also skip the powder and use real foods like Greek yogurt, cottage cheese, or silken tofu. Other ingredients including nuts, seeds, peanut butter, and cow’s milk can also give your smoothies a protein boost.

Chocolaty Protein Shake Recipes

Chocolate is by far one of the most popular protein shake flavors. If you want to curb your craving for chocolate in a healthy way, you’ll love these chocolaty protein shake recipes.

1. Café Mocha

There’s nothing like the combination of chocolate and coffee to kickstart your morning. To make this shake, start with half a cup of cold brew coffee. Blend this with two scoops of chocolate protein powder, one teaspoon of unsweetened cocoa powder, half a cup of almond milk, a handful of ice, and a few drops of stevia (to taste).

2. Thin Mint

If you love Thin Mint Girl Scout cookies, you’ll love this shake! Mix two scoops of chocolate protein powder and a teaspoon of unsweetened cocoa powder with half of a frozen banana, ¼ teaspoon of peppermint extract, and one cup of almond milk. Garnish with fresh mint and enjoy!

3. Chocolate Chip Cookie

You might not have all the ingredients for this Chocolate Chip Cookie shake in your cupboard, but it’s well worth making a run to the grocery store!

Start with one and a half cups of almond milk and two scoops of vanilla protein powder. Blend in ¼ cup of dry oats, ¼ teaspoon vanilla extract, ¼ teaspoon imitation butter flavor, a few drops of Stevia, a dash of salt, one tablespoon of mini chocolate chips, and a handful of ice. Enjoy indulging in this delicious shake guilt-free!

4. Chocolate, Peanut Butter, and Banana

One taste of this decadent shake, and you’ll feel sure that you’re cheating on your diet! Don’t worry, this protein smoothie fits perfectly into your plan.

To make this shake, blend a frozen banana and two scoops of chocolate protein powder with a cup of raw spinach, two tablespoons of natural peanut butter, one tablespoon of cacao nibs, and 12 ounces of almond milk or water. The result is delicious, and you can’t even taste the spinach (we promise!)

Fruity Protein Shake Recipes

Fruit-based protein shakes give you a ton of options for variety and allow you to add some extra nutrients and superfoods. Start with these fun recipes, then see where your imagination takes you!

5. Orange Creamsicle

This Orange Creamsicle shake will bring back memories of childhood trips to the ice-cream stand. To make it, blend a cup of fresh-squeezed orange juice with two scoops of vanilla protein powder, half a cup of Greek yogurt, half of a frozen banana, and a handful of ice.

6. Cherry Chia

If you want something a little bit less sweet, the Cherry Chia smoothie is a great option. It has a great cherry flavor, is extremely smooth thanks to the avocado, and includes heart-healthy chia seeds. There’s no protein powder in this recipe, making it perfect for those who enjoy a more natural shake.

To make this shake, simply blend together 1 cup of frozen cherries, ¼ of a ripe avocado, 2 tablespoons of chia seeds, and ¼ teaspoon of vanilla extract with a cup of almond milk and half a cup of Greek yogurt.

7. Blueberry Muffin

Are you craving a blueberry muffin but don’t want to stray from your health goals? This shake is exactly what you need!

Start with 2/3 cup of frozen blueberries. Add 2/3 cup of Greek yogurt, 1 ½ cups of natural peanut butter, 3 tablespoons of rolled oats, and 1 teaspoon of honey. Flavor this with ¼ teaspoon of vanilla extract and a pinch of salt and cinnamon, then blend with ¾ cup of almond milk.

8. Very Berry

The Very Berry shake blends fruit and spinach to give you a healthy one-two punch.

To make this shake, blend two cups of frozen mixed berries and a cup of raw spinach with half a cup of plain yogurt, 2 scoops of vanilla protein powder, one tablespoon of ground flaxseed, one tablespoon of walnuts, and 12 ounces of filtered water.

Need More Help with Your Weight Loss Journey?

Incorporating these protein shake recipes into your meal plans is a great way to improve your eating habits. However, it might not be enough to help you reach your weight loss goal.

Do you feel like you’ve been trying forever and just can’t lose the weight? The ChiroThin Weight Loss Program might be exactly the kickstart you need.

Learn more about the program and how it works, then find a ChiroThin doctor near you to get started. Don’t wait. There’s no time like the present to take back control and get the body you’ve always dreamed of!

Weight Loss

Your Guide to Healthy Grocery Shopping for Weight Loss

Recent studies have shown that about two-thirds of adults in America are either overweight or obese.

What’s even more shocking?

So are about 30% of children.

With statistics like these, it’s not hard to understand why healthy grocery shopping is important for not only you, but also for your family.

This is especially key given that nearly 50% of children of overweight parents are likely to be overweight themselves.

You know what it’s like to be at risk for diabetes, back problems, heart conditions, or uncomfortable and insecure because of your weight. You don’t want the same for your children.

In this post, we’ll teach you everything that you need to know about how to grocery shop the healthy way.

When you’re ready to build up a nutritional grocery list, read on.

Things to Look for on the Labels

We know that it can sometimes feel like rocket science to try to decipher the nutrition facts and ingredients lists on food labels.

While you don’t want to get obsessive about the exact nutritional content of everything you’re eating, it’s important to have a rough idea of what to look for and what to leave out.

First thing’s first: avoid as much processed food as possible. Processed foods contain massive amounts of sugar and they’re high in calories without much nutritional payoff.

They also contain a high amount of vegetable oils and corn syrup, which turn into trans fats. In short: they don’t belong on a nutritional grocery list.

Instead, look for foods that are high (AKA, have more than 20% of) fiber, A, C, and E vitamins, potassium, magnesium, calcium, and iron.

Aim to steer clear of foods that have over a 20% value of sodium, cholesterol, saturated and trans fats, or fats in general.

Shopping for Healthy Food by the Aisle

Now, let’s go on a quick tour of healthy grocery shopping aisle by aisle.

Remember that planning your meals ahead of time as much as is possible and knowing exactly what you need keeps you from making bad choices.

So, whenever possible, go in with a list. You can also always feel free to add the items in this next section to your cart.

In the Meat and Fish Aisle

Meat and fish will be your main source of lean protein. If you’re a vegetarian, you can skip this section.

However, we recommend that you speak with a doctor or dietician to ensure that you’re getting enough protein in your diet. If you can, eat fish, as it’s high in healthy omega-three fatty acids.

In this aisle, it’s smart to shop for:

  • Salmon
  • Pork tenderloin
  • Lean beef cuts
  • Chicken (no skin)
  • Ground turkey
  • Tuna and tuna steaks

If you have questions about which cuts of meats are the leanest, never hesitate to ask your butcher.

In the Produce Section

When it comes to the fruit and vegetable section of your grocery store, the good news is that you’re more than welcome to have a free-for-all.

Produce gives you tons of vitamins, one of the most important of which is iron. Especially if you’re at risk for anemia, you need to ensure you’re getting enough.

That’s why we suggest stocking up on fresh veggies. If you’re concerned about your budget, frozen is often a more affordable version. (Again, make sure you watch out for that pesky added sugar.)

While here, add the following items to your cart:

  • Apples and bananas (for quick snacks)
  • Berries for oatmeal
  • Seasonal melons
  • Bell peppers
  • Kale, spinach, or Swiss chard
  • “Topping” veggies (tomatoes, cucumbers, etc.)

In the Grain Aisle

When you’re shopping for healthy food, it’s only natural to feel a bit confused when it comes to breads and other grains.

After all, it seems like every diet labels carbs as evil. And while it might not be the best idea to eat heaping portions of pasta every night, the truth is that carbs aren’t the enemy.

It’s all about a healthy, balanced diet — and some serious portion control.

So, go ahead and shop the grain aisle instead of fearing it. We suggest picking up whole grain products, steel cut oatmeal, and even whole wheat pasta.

Always make it a point to steer clear of packaged breads and sugary cereals. They’re usually jam-packed with refined starches, which won’t do your diet any favors.

In the Dairy Section

While everyone knows that dairy is packed with calcium, few people know that it’s also a great source of protein. With that said, you have to make sure to avoid getting products with added sugar to stay on track.

Pick up:

  • Eggs/egg whites
  • Low-fat milk
  • Greek yogurt
  • Fat free cottage cheese

You’ve Mastered Healthy Grocery Shopping: What’s Next?

We hope that this post has shown you that healthy grocery shopping doesn’t have to be time-consuming or expensive.

While eating right and making sure you’re monitoring how much food you eat every day is important, it’s not the only thing you need to do to stay in good shape.

Particularly if you have a larger amount of weight to lost, it might benefit you to learn about a supervised weight loss program. You may also want to rely on dietary supplements to help to increase your metabolism and promote a healthy body detoxification process.

That’s where we come in.

Spend some time on our website to learn more about our weight loss program and get in touch when you’re ready to begin your journey.

Weight Loss

The 5 Best Ways to Track Weight Loss Progress

Have you tried everything you can think of to lose that unwanted weight? Are you tired of pills, powders, and tasteless diet foods?

If so, you’re not alone. Over 60% of Americans are overweight or obese. Many have started and stopped countless weight loss programs or watched their weight yo-yo up and down.

While this can be very discouraging, there are ways to break the cycle. With the right motivation (and the right weight loss program), you can lose those stubborn pounds.

One of the best ways to keep yourself motivated is to track your weight loss progress. Here are five ideas to try during your weight loss journey.

5 Best Ways to Track Weight Loss Progress

1. Visual Motivation

It’s all too easy to become a slave to the bathroom scale. But constantly monitoring every ounce you lose or gain is a sure path to discouragement.

Rather than obsessing over the scale, here are some other visual ways to monitor your progress.

Weight Loss Jars

Head to your local craft store and purchase two mason jars, some pretty marbles or stones, and a package of alphabet stickers.

When you get home, use the stickers to label one jar “Pounds to lose” or “Pounds to go.” Choose a fun descriptive term for the other jar, perhaps “Pounds lighter,” “Pounds destroyed,” or “Pounds of no return.”

Whatever words make you smile, use those. Then use the marbles or stones and move them between jars whenever you lose weight. Keep them on your desk at work, near the fridge at home, or anywhere else you need the visual reminder.

Weight Loss Collage

No, we’re not talking about images of skinny models in bikinis. Instead, create a collection of images that make you feel inspired.

These might include:

  • Weight loss or self-improvement quotes
  • Inspirational sayings
  • Funny memes or cartoons
  • Old photos of yourself
  • Empowering adjectives
  • Goals you’ll accomplish after you lose the weight

Fitness “Tip Jar”

Losing weight is hard work. Why not reward yourself for all your effort?

Start by creating a list of healthy activities and goals. This might include losing a pound, trying a new recipe, or a long workout. Assign a “tip” amount to each item (50 cents to a few dollars), and reward yourself accordingly.

Keep the jar somewhere visible and watch the tips add up! Then you can treat yourself to a new (smaller) pair of jeans or another addition to your wardrobe.

2. Fitness Apps

Technology is making it easier and easier to track our weight loss progress. Why not go online and browse the variety of fitness apps available?

Whichever one you choose, they all have the same goal: Getting you off the couch! The right fitness app will also help to turn any negative, unhealthy habits into positive, healthier ones.

Here are a few app suggestions to get you started:

  • Meditation Studio: Decrease stress and improve sleep
  • Edo: Scans food labels and rates nutritional value
  • Moves: Tracks your steps and calories burned
  • Headspace: Short meditation sessions for beginners
  • RiseToday: Helps you find fitness classes in your local area

Fitness apps aren’t limited to your cell phone. There’s also a huge variety of wearable fitness gadgets that can help track your weight loss progress.

A few of our favorites include Fitbit, a smartwatch, or similar fitness tracker. Some count your daily steps and calories burned, while others monitor your heart rate.

There’s even smart clothing and sporting equipment that tracks your physical performance.

3. Write It Down

If technology isn’t your thing, you can track your weight loss progress the old-fashioned way by writing everything down.

Rather than a boring list of pounds and ounces, try one of these fun ideas:

Food Diary

Using your computer, smartphone, or a favorite notebook, a food diary will help you keep track of what you’re really eating. Record all meals, snacks, and drinks you consume each day.

You might also include how you felt before and after you eat – physically, mentally, and emotionally. You’ll be able to identify your “comfort foods” and eliminate any emotional eating habits.

The key with a food diary is to be both honest and consistent. It won’t do you any good if you forget to write in it or you choose to “omit” that bag of Skittles.

Scrapbook

Scrapbooking is another excellent way to track your weight loss progress.

Besides journal entries and anecdotes, you might also include photos, letters, or other inspirational items.

That way, when you lose your motivation, you can go back and remember why you started your weight loss journey in the first place.

Before and After Photos

If you’re more of a visual person than a writer, before and after photos could be all the motivation you need.

For the best comparison, wear the same or similar clothes and hairstyle in each photo. Have a friend or family member take photos from the front, behind, and each side.

Take new photos every two to four weeks and pin them on a board so you can track your weight loss progress.

4. Use Your Measuring Tape

A major problem with the scale is that muscle weighs more than fat. Pound for pound, though, muscle takes up less space than fat.

So rather than obsessing over the number on the scale, get out a tape measure. Measure your waist, hips, thighs, and biceps, and keep track of the number each month.

Even if you aren’t seeing a huge decrease on the scale, the inches you lose may surprise you!

5. Pop A Squat

Want a quick way to track your weight loss progress and fitness level?

Stand in front of a mirror with your feet a little more than shoulder width apart. Hold your arms straight out in front of you and do a few squats.

How easily can you drop your hips below your knees? Do you lean to one side? Does your upper body fall forward?

This quick test will reveal any flaws in your fitness program so you can make needed adjustments.

Final Thoughts

These are just a few of the many ways to monitor your weight loss progress.

To help you in your journey, you may also want to consider a doctor-supervised weight loss program.

Click here to find a ChiroThin doctor in your area that will help you reach your weight loss goals.

Weight Loss

9 Plant-Based Proteins You Need to Add to Your Diet

Americans love their red meat and all the protein it contains. While meats and dairy products are the quickest way to add protein to your diet, there are also a ton of great plant-based options.

You might scoff at the idea of replacing meat with plants. But studies have found that eating a high plant-based diet results in a lower risk of heart disease.

Other skeptics might worry about the lack of amino acids in plant-based proteins. But the right meatless protein packs a ton of nutrients, plus a few of them have the same amount of amino acids as normal protein sources.

If you’re looking to make the switch to a healthier vegetable-heavy lifestyle without losing the protein, don’t worry. We’ve made a list of 9 plant-based proteins to add to your diet.

1. Beans

Beans, specifically black beans, are a superstar vegan protein. Half a cup of canned black beans has seven grams of proteins. They’re also a great source of fiber, which can help you stay full longer.

Black beans are one amino acid short of being a “complete protein.” To make up for that one nutrient, you can combine them with rice or corn. They also contain an amino acid called leucine, which is great for weight loss and boosting your metabolism.

2. Nuts

Most people are wary of nuts because of the high-calorie count and fat content. But they have a ton of protein. Almonds have six grams of protein per ounce, and cashews have five.

Despite the high calorie and fat count, nuts are not linked to weight gain. Regardless you’ll still need to exercise some portion control.

If you’re looking for a way to add more nuts to your diet, try sprinkling them in salads. You can also add them on top of your Asian stir-fry for extra flavor and crunch. Bake them into healthy bran muffins, or grind them to add to your smoothies.

3. Tofu

Tofu is one of the best staple plant-based proteins. It’s a perfect base for vegetarian dishes because tofu soaks up many different flavors.

Tofu is made from soybeans, has 10 grams of proteins and five grams of fat per half-cup. You can saute it, mix it in different dishes, or fry it. It’s often found in Asian dishes.

Either way, we don’t suggest using it as a main part of the meal. It should compliment the other flavors in the dish.

4. Quinoa

This grain is one of the few “complete” plant-based proteins. A quarter of a cup has seven grams of protein, 170 grams, and 2.5 grams of fat. You can boil it with water, or different broths for a more flavorful serving of quinoa.

Quinoa has all the essential amino acids missing from many plant-based proteins. You can replace rice in your dishes with quinoa as a regular way to add protein to your vegetarian meals. You can also mix it with different spices, like rosemary, as well as different cheese for a quick snack.

5. Tempeh

If you’re tired of tofu, try tempeh. It’s another form of cooked soybeans, but unlike tofu, it’s a complete protein. This is because they ferment the soybeans in tempeh, which helps add the extra amino acids that most other meatless protein options lack.

Tempeh is a dense cake of fermented soybeans with a nuttier taste than tofu. You can pan-fry it or stir-fry it with rice, other vegetables, and soy sauce.

A half a cup of tempeh has an enormous 15 grams of protein, but it also has nine grams of fat.

6. Peanut Butter

When you ate all those peanut butter and jelly sandwiches from childhood, I bet you didn’t know you were eating about 7 grams of protein.

Although it’s tempting to eat peanut butter by the spoonful, the key to eating peanut butter is portion control. Peanut butter has a high amount of oil and fat. If you want the taste of peanut butter without the calories, look into powered peanut butter. It’s a perfect way to add peanut butter to your smoothies.

7. Lentils

Lentils are a powerhouse protein for vegetarians. They’re about as versatile as tofu because it can morph into a ton of different vegetarian dishes. Once they’re cooked, lentils are incredibly malleable and versatile.

With 9 grams of protein per 1/2 cup, you can use lentils to make soups, veggie-burgers, hummus, and lentil salads. Mediterranean lentil soups are filling and perfect for cold winter nights. Use black lentils, red lentils, and brown lentils in your dishes for different flavors and colors.

8. Edamame

You’ve seen edamame on the menu at a Japanese sushi restaurant. They’re often served steamed with salt, and you have to shell them at the table.

The reason they’re a great appetizer at sushi restaurants is because of the high protein content. One cup of cooked edamame is 18 grams of protein.

Serve them as an appetizer, eat them as a snack, or add them to your dishes. You can create sushi bowls and sprinkle them on top for added texture and protein.

9. Chia Seeds

Chia seeds have about 6 grams of proteins in two tbsp, but more importantly, they have 33% of your daily fiber. Doctors have proven that diets high in fiber promote weight loss, making chia seeds your best friend.

Add chia seeds to your smoothies, or mix them in your yogurt. If you soak them in milk overnight, they’ll become a tapioca-like pudding. You can also bake them into muffins or bread instead of the typical poppy-seeds.

Want More Diet Tips for Plant-Based Protein Meals?

Chirothin is a doctor approved food plan that will help you lose weight the healthy way. Besides our tips on adding plant-based proteins to your diet, we have great information about how to lose weight and keep it off.

Looking for a ChiroThin doctor? Click here.

Weight Loss

The Benefits of Losing Weight For Your Body

Over 160 million Americans are overweight. It’s a health epidemic that’s crippling millions of people across the country.

When it comes to losing weight, many individuals don’t know where to start. They try crash diets and dive head-first into exercising, only to give up a few weeks later because those tactics are unsustainable.

However, those who find a sustainable and manageable weight loss course soon discover all the benefits of losing weight. They range from reversing heart disease to having more confidence in the workplace.

We’ve compiled a list of the top benefits of losing weight to encourage you on your weight loss journey.

Internal Benefits

Many individuals start getting serious about their diets and weight loss when they find out they have threatening medical conditions like heart disease or on the threshold of diabetes. While there are tons of benefits of losing weight, the most important benefits tend to be internal.

Lowers Blood Pressure

Being overweight puts additional strain on your heart which can put your heart health at risk. The additional strain on your heart can cause damage to your blood vessels, putting you at risk for vision loss and stroke.

When you lose weight, the additional strain on your heart disappears, thereby lowering your blood pressure and reducing your risk of vision loss and stroke.

Decreases Risk of Diabetes

Type 2 diabetes is a serious disease which causes the body to improperly produce and use blood sugars. Diabetes can lead to irreversible nerve damage, vision loss, and kidney damage. It’s a disease most commonly associated with being overweight or obese.

If you are at-risk of diabetes, you can reduce your risk of developing it by 58% by losing 5-10% of your body weight. Even if you have diabetes, losing weight can help reduce the symptoms and make living with diabetes easier.

Decreases Risk of Heart Disease

Extra weight on the body causes your heart to work harder. Being overweight can also lead to clogged arteries, damaged blood vessels, and a weakened heart.

When overweight patients lose weight, they decrease their risk and even reverse the dangers of heart disease. Regular exercise can reduce the size of the heart chambers, a common cause of atrial fibrillation, and decrease the thickness of the heart walls, making it a more flexible muscle.

Improves Cholesterol Levels

Everyone has good and bad cholesterol. High-density lipoprotein (HDL) is good and low-density lipoprotein (LDL) is bad.

Less than 100mg/dL of HDL and less than 40mg/dL LDL are optimal for your health. In most cases, overweight individuals have high LDL levels.

Losing weight through a low-fat diet and, in some cases, dietary supplements can help overweight individuals shed pounds and reduce their LDL. Having healthy cholesterol levels helps keep the pounds off and reduces your risk for cardiovascular disease.

Physical Benefits

For many overweight individuals, the benefits of weight loss are more tangible in the physical sense. Feeling your pants get looser as you lose weight is more gratifying than knowing your cholesterol levels are improving.

Improved Mobility

Mobility can be a huge problem for seriously obese individuals. It’s more difficult to get up out of your seat, play with your kids, and perform daily tasks.

Oftentimes, obese individuals stop exercising because they can’t move around well. They sit around and continue to gain weight, thereby feeding the cycle.

One of the incredible benefits of losing weight is you suddenly have more energy and increased ability to move around. You’ll find it easier and rewarding to get up from your chair and play with your kids or dog.

Decreased Back and Joint Pain

When you’re overweight, your muscles and joints need to bear much more weight than they’re designed for. This leads to lower back pain and joint pain in your hips and knees.

Losing weight helps take stress off your back and joints, making it easier to move around and sit up and down. Less stress on your joints also makes you feel generally healthier and means you aren’t in constant pain.

Improved Symptoms of Osteoarthritis

Osteoarthritis is the most common form of arthritis. It’s caused by the cartilage between your joints wearing down over time, causing the bones to rub together.

While getting old and having a job in manual labor can speed up the onset of osteoarthritis, being overweight is a guaranteed ticket to developing osteoarthritis. The added weight and stress on the joints causes the cartilage of the joints to wear down faster which speeds up the development of osteoarthritis.

Losing weight helps take the additional stress off your joints’ cartilage, thereby slowing down the path to osteoarthritis.

Improved Sleep

Many individuals who are overweight tend to have sleep apnea, a disorder where an individual stops breathing or has very shallow breathing during sleep.

Sleep apnea mostly occurs in individuals who carry additional weight around their neck. Whether those individuals realize it or not, they’re not getting the best quality sleep because they’re constantly waking themselves up because they’ve stopped breathing.

When you lose weight, the additional weight around your neck will disappear, causing your sleep apnea to go away.

Improved Lifestyle

The benefits of weight loss extend beyond internal and physical. When you lose weight, you’ll notice a boost in confidence and that you have more energy to do things.

Confidence Boost

When you lose weight, you get an immediate confidence boost. You look and feel great, and you know that’s all thanks to your hard work.

You’ll feel more comfortable in social situations. You’ll even feel more confident when you go to stores to try on new clothes.

Your new-found confidence will spill over into your personal and professional life, making it easier to form connections and perform tasks.

Improved Sex Drive

When your BMI drops, you’ll notice a boost in your sex drive, especially if you’re a man. Having a lower BMI is correlated with having more testosterone, which can lead to wanting to hop in bed with your spouse.

Being at a healthy weight can also help you feel more satisfied with sex and causes you to feel less self-conscious about your appearance in bed.

Your Career Can Benefit

Unfortunately, being overweight or obese can hold you back in your career. Whether hiring managers admit it or not, perceived attractiveness can subconsciously play into whether an individual is hired or not.

When you lose weight, you can unlock new salary bumps and promotions thanks to your confidence and trimmed down physique.

The Benefits of Losing Weight Can Be Yours

There are many more benefits of losing weight than we mentioned here. Losing weight can also improve your mood and reduce stress, as well as decrease your risk of some cancers.

To reap these benefits, you need to find a weight loss program that works for you. ChiroThin has helped hundreds of overweight individuals lose dozens of pounds and inches off their waistline.

Download two free ebooks to learn more about ChiroThin’s weight loss program.

Weight Loss

10 Fast Weight Loss Tips For You to Try

The weight loss market is valued at over 66 billion. There is a lot of contradictory evidence out there about the best ways to lose weight.

It can get overwhelming when looking for some simple answers.

Are you looking for ways to achieve safe, fast weight loss? You are in the right place. Keep reading for ten tips you don’t want to miss.

1. Drink Water For Fast Weight Loss

When you want to begin losing weight, make sure hydration is one of the first things on your list. Many people believe they hungry, when really they are just thirsty.

By making sure you are hydrated, you will increase your metabolism and help keep your appetite in check.

You will also likely have much more energy when you are drinking enough water. This will help you have enough energy to work out and achieve your weight loss goals.

2. Your Mother was Right… Breakfast is Important

We’ve all heard it… that breakfast is the most important meal of the day. Depending on your schedule, this very well might be true.

If you start your day with a healthy and hearty meal, it will set you up for a good day. People are more likely to crave unhealthy foods and feel hungry when they do not eat breakfast.

Always try to have protein, healthy fats, and some fiber. Some options include eggs, yogurt, and a whole grain toast.

3. You Can Still Have Your Coffee

Yes, it’s true, if you are looking for fast weight loss, you don’t have to give up your morning brew. Starting your day with a cup of coffee is a great habit.

Caffeine acts as a diuretic and even contains antioxidants. Antioxidants help keep your cells from being damaged.

If you don’t like coffee, you can also seek out a caffeinated tea. Regardless of your choice, it’s important that you don’t ruin the positives by adding tons of cream and sugar.

Drinking coffee black is best, but if you can’t do that, try a little bit of almond milk.

4. Focus on Veggies

Most people looking for fast weight loss are told to incorporate lots of vegetables into their diet. This is because veggies have a lot of healthy properties like being high in vitamin C and E.

Vegetables also contain lots of healthy fiber and are low in calories. They are filling which will help you from snacking a few hours after you eat.

5. Avoid Drinking Excess Calories

Weight gain can sneak up on you if you regularly drink beverages that are high in calories. No matter the drink, you will not feel nearly as full as if you had a regular meal.

Juices are often marketed as a healthy on the go snack. While okay in moderation, fruit juices can be dangerous. Fruit is naturally high in sugar, but some brands of juice will add in even more sugar.

Other drinks to be careful with include soda, sweet coffee drinks, and alcohol. If you have one or two of these a day, you will likely consume hundreds of extra calories that will get in the way of your fast weight loss goals.

6. Lift Weights For Fast Weight Loss

Frequently when people try to lose weight fast, they only do cardio exercises. While cardio is important, if you are trying to lose weight, make sure you include weight or resistance training.

When you include this type of training, you will build lean muscle. And guess what? Muscle burns calories faster than fat, no matter what you are doing.This means if you have more muscle, you will burn more calories during your day.

This means if you have more muscle, you will burn more calories during your day.

Unsure where to start? If you don’t have any weights try some squats and pushups. The good thing is that these exercises can be done anywhere!

7. Increase Your Protein

No matter how you change up your diet, don’t cut out protein. Protein is very important when you are trying to achieve fast weight loss.

Not only will protein boost your metabolism, it will keep you fuller and help you build muscle easier.

Not much of a meat eater?

Don’t worry. You can get protein from eggs, beans, tofu, and even some powdered supplements. They have protein powders from whey, soy, and even pea for those who are vegan.

8. Sleep Hygiene

Often people forget about the importance of sleep when trying to lose weight fast. Not getting enough sleep can actually lead to significant weight gain. This is because sleep deprivation leads to a slower metabolism.

You are also more likely to snack during the day in an attempt to get energy. Make sure to get enough sleep for you. This may be anywhere from 6-9 hours.

9. Use Smaller Plates

One way to achieve fast weight loss is related to your dishware. Turns out, your mind and perceived hunger respond to the size of your plates.

If you eat something small on a large plate, you are more likely to crave additional food. If you eat the same amount on a small plate, however, your mind will think you had more than you actually did.

Don’t stop at plates. Try using smaller bowls and cups too. Use smaller spoons where possible. This will give your body time to register just how much you are eating.

10. Cut That Sugar

Sugar is one of the biggest factors leading to undesired weight gain. Sadly, most people are eating way too much sugar.

High sugar intake can lead to obesity and things such as heart disease.

If you want to achieve weight loss, make sure to pay attention and work on cutting out sugar. Be careful and always read labels because even food marketed as healthy can have high amounts of sugar.

Start Your Weight Loss Journey Today

With these 10 tips, you will be well on your way to your goals. Be sure to take before and after photos to document your progress. You will be able to look back and see how far you’ve come.

Have more questions? Want even more healthy weight loss tips? Contact us to learn more!

Weight Loss

Dastardly Diets: 5 Popular Fad Diets That Don’t Actually Work

The sad truth is that Americans are fat. The CDC reports that over 39% of American adults are obese.

That’s a disturbing thought when you think about all the health-related problems that come along with obesity.

However, Americans are also fed up with being fat. This is evidenced by the fact that the weight loss market in the US is worth $66 billion dollars! Americans are desperately looking for the way to be thin.

As a result, new popular fad diets are popping up all the time. Enterprising entrepreneurs see a way to make money and they take advantage.

The trouble is that these diets don’t really work. Let’s take a look at some of them and talk about why they don’t work.

Popular Fad Diets

Diets can be dangerous. Many popular fad diets could even cause serious health problems. But people are so desperate to lose weight that they’ll try anything.

The good news is that the most dangerous diets tend to also be the most restrictive. Thus, most people don’t stick to them very long and don’t suffer the ill effects.

But they also don’t get the positive weight loss effects they were looking for in the first place. Let’s find out why.

1. Atkins Diet

You’ve no doubt heard of the Atkins diet. It has been hugely popular for a number of years. In fact, Dr. Robert Atkins introduced the diet back in the 1970’s.

The diet takes a low-carb, high-protein approach. The idea is to limit the number of carbohydrates so that your body will start burning fat for energy instead. You’re allowed to eat plenty of protein-rich foods like meat, eggs, cheese and even things like butter.

A diet that allows you to eat liberal amounts of butter and bacon? Lots of people are happy to jump on that bandwagon!

The problem is that when you suddenly stop eating carbs, your body retains less sodium, thus retaining less water. The sudden weight loss that most people experience when beginning the diet is actually water weight, not fat. Thus, the results don’t last.

Be wary of any diet that is promising that you’ll drop 15 pounds in 2 weeks. Healthy weight loss doesn’t work like that. And, as is the case with the Adkins diet, is more often the result of losing water and not fat.

2. Detox Diets

New detox diets are popping up all the time. Juice cleanses, colon cleanses, liver flushes and even hormone injections all tout detoxifying the body to help with weight loss.

The authors of these diets have figured out a way to make them sound amazing. Toxins are invading your body and inhibiting its proper function they say, or something to that effect.

However, their claims are rarely, if ever, backed by science. Your kidneys and liver do an excellent job of filtering your system. Frequent or unhealthy cleanses can actually result in damaging your system.

3. Fasting

Yes, fasting is a great idea! If you don’t eat, you’ll lose weight, right?

Aside from the obvious self-control issues, fasting for weight loss is a terrible idea.

Keep in mind that we’re not talking about short religious or cultural fasts here, that’s a different topic. We’re talking about extended fasting for the sole purpose of losing weight.

It doesn’t work because when you don’t eat anything your body goes into starvation prevention mode. That means it starts storing whatever it can and slows your metabolism way down. Whatever you do eat, your body will hoard to keep you alive until your next meal.

4. HCG Diet

There is a hormone that pregnant women have that speeds up the metabolism. It is called human chorionic gonadotropin or HCG.

Somebody had the idea to suggest combining a low-calorie diet with injections of this hormone. The hormone is harvested from the urine of pregnant women and either injected into the body or taken as a pill.

This is another one of those diets that fall into the potentially dangerous category. The diet advocates for eating too little food, plus the hormone is not FDA approved for weight loss purposes.

And, seriously, who wants to inject themselves with pregnant women’s urine? Amazingly enough, people do.

5. One Food or Food Group Focus

There are tons of diets that focus on consuming only one food or food group. Grapefruit helps with weight loss? Why not eat only (or mostly) grapefruit for a few weeks?

Super strict vegan diets don’t let you eat anything that is traditionally considered fattening. That’s a good idea, right?

The trouble is that no one food or even food group has all the nutrients that your body needs. Thus, restricting your diet to a small number of foods is a bad idea. Over time, the unhealthy effects on your body can be devastating.

Not to mention, it’s boring and unappetizing.

What Really Works

Instead of following the trends and trying all the popular fad diets, you should aim for real weight loss solutions.

Lasting weight loss only happens when you make lifestyle changes. You need to eat healthily but stick to a reasonable diet that doesn’t leave you starving or deprive your body of certain nutrients. You also need to incorporate physical activity into your lifestyle. Find something you’ll enjoy so you’ll stick with it.

Do you need help figuring out how to make those changes? Try checking out our weight loss solution today! You’ll work with a doctor who will recommend the right dietary changes for your body. They’ll also give you the tools you need to make the lifestyle and behavioral changes necessary for lasting weight loss.

Through our whole body approach to weight loss, you can expect realistic, lasting results. Don’t believe us? Check out the successes of our clients here!

Weight Loss

Why I Chose ChiroThin Based Off My Experience

ChiroThin changed my life!

Aloha.

I’m going to talk to you today about a chiropractor story or even my story of how I got involved with weight loss and how it’s affected myself and my health, and especially my practice.

Around 2015-2014 I found out about this program through ChiroThin.

I dropped about 30 pounds in 6 weeks. Couldn’t believe how much better I felt, and how much energy I had.

A lot of times the doctor needs to kind of experience this for themselves.

If you’re not going to do it for your patients at first, at least do it for yourself so you can get that experience, figure out, now you know how to share with the patient how you feel, what happens during the program, what to expect.

If you take pictures of yourself in the beginning, then every two weeks, you’re now the star of the office where you’re using your marketing to share with other people what you used to look like.

At the same time, your blood pressure is going to go down, if you have issues with that.

This is an anti-inflammatory meal plan.

Joint pain typically goes away from 75%-100%, especially with people that have rheumatoid arthritis.

I hope you found this of use.

There are so many things that will help your chiropractic outcomes, but at the same time, it’s going to help you, Doc, be more proficient, have more energy, be more excitable, and make you the attractable magnet to your patients that you’ve been wanting all this time.

Mahalo.

Weight Loss

I Experience What My Clients Experience

When you look better, you feel better.

Aloha.

I’m going to talk to you today about a chiropractor story or even my story of how I got involved with weight loss and how it’s affected myself and my health, and especially my practice.

Around 2015-2014 I found out about this program through ChiroThin.

I dropped about 30 pounds in 6 weeks. Couldn’t believe how much better I felt, and how much energy I had.

A lot of times the doctor needs to kind of experience this for themselves.

If you’re not going to do it for your patients at first, at least do it for yourself so you can get that experience, figure out, now you know how to share with the patient how you feel, what happens during the program, what to expect.

If you take pictures of yourself in the beginning, then every two weeks, you’re now the star of the office where you’re using your marketing to share with other people what you used to look like.

At the same time, your blood pressure is going to go down, if you have issues with that.

This is an anti-inflammatory meal plan.

Joint pain typically goes away from 75%-100%, especially with people that have rheumatoid arthritis.

I hope you found this of use.

There are so many things that will help your chiropractic outcomes, but at the same time, it’s going to help you, Doc, be more proficient, have more energy, be more excitable, and make you the attractable magnet to your patients that you’ve been wanting all this time.

Mahalo.

Weight Loss

How to Get Team Members on Board

Aloha.

Let’s talk about the myth that if you add weight loss to your practice, your staff won’t want anything to do with it.

That couldn’t be furthest from the truth.

I have more offices I deal with where the staff or the doctor themself want to do the program first, to lose some weight, look, feel, and function better, and be the hit story of the office.

They’re either going to look at your team members that have lost weight or are they going to look at the doctor that’s lost weight, and what’s going to happen naturally, patients are going to go “What have you guys done? You look amazing!”

When team members start hearing those things, they can take over this post and run the ChiroThin weight loss program in your office under the doctor’s supervision.

Then, you know what that leads to, that leads to better incentives, especially if they close more, or they get better measures with the patients, patients get better results, and also to get referrals.

You could gamify this program with your team members, so that way your team members will work harder for you because they now have the incentive to work harder for you because you’re going to bonus them.

It’s going to have a happy team, happier results, and everyone’s just happier in the end because everyone’s getting paid and everyone’s having a good time.

Let’s get in touch with each other, give us a call. I’ll share with you how you can implement ChiroThin, just as I’ve done the past six years in my office.

Mahalo.

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