5 Tips for Maintaining a Healthy Weight

Obesity is a genuine epidemic in the U.S. In fact, two-thirds of the American public are carrying excess weight, making them more vulnerable to diabetes, high blood pressure, joint problems and even cancer. That's why Advanced Physical Medicine of Yorkville offers these five tips for keeping your weight at a healthy level.

Weight Loss Advice from Our Yorkville Chiropractor 

1. Eat several small meals - Many people find it hard to control their between-meal cravings -- so why not shorten the intervals between meals? If you eat four or five small meals a day, you can stay well fed and satisfied without the blood sugar swings that drive you to snack.
2. Find alternatives to fats - Your meals may contain far more fat than your realize. Re-examine your cooking methods to place a new emphasis on raw and steamed foods instead of deep-fried items. If you're dependent on mayonnaise, butter, gravies and other rich dressings, experiment with leaner alternatives such as vinaigrettes, lemon, savory herbs and healthy spices.
3. Steer clear of highly processed foods - Highly processed foods such as fast-food meals and TV dinners may save you some cooking time, but you're likely to pay dearly at the scale. These foods tend to be stuffed with sugars, fats, sodium and other chemicals that can pack on the pounds and sabotage your metabolic efficiency. Swap these menu items out for fresh fruits, vegetables, whole grains and lean protein.
4. Stay active (or get more active) - A baseline of regular exercise will help you burn enough calories to gain better control over your weight. Depending on your current weight, you may need 150 or more minutes per week of moderate exercise (stretches, light workout, leisurely walking or cycling), 75 minutes of vigorous exercise (high-intensity walking/cycling, swimming, running or calisthenics), or some combination of the two. As a nice fringe benefit, the more active you become, the higher your metabolism becomes -- and the more you can eat (within reason) without gaining weight!
5. Find the right weight loss program - Knowing which of these steps to implement in your life, and exactly how to implement them for maximum benefit, can be next to impossible without the aid of a medically-supervised weight loss program. Our Doctor's Weight Loss Solution provides the structure and resources you need to control your weight the healthy way. Our combination of nutritional counseling, detailed physical evaluations, exercise therapy, healthy prepared foods and careful guidance can make weight maintenance easier, safer and more successful.

Learn More from Our Yorkville Chiropractor

Maintaining a healthy weight doesn't have to be an exercise in frustration. Let us help you turn the tide in your personal "Battle of the Bulge." Contact Advanced Physical Medicine of Yorkville to learn more about our Doctor's Weight Loss Solution!

Have you ever lost a significant amount of weight on a fad diet, only to gain all those pounds back again? Tell us your story!