Decrease processed sugar: while sugars are not harmful to the body, overconsumption of processed sugars can have a negative effect. Sugars that are not found naturally in foods contribute additional calories with zero nutrients. The American Heart Association suggests women stick to 6 teaspoons or less of added sugar daily. That's roughly 25 grams, or 100 calories' worth, if you're checking food labels. Women should aim to consume less than 25g per day and men should eat no more than 37g per day.
Decrease refined carbohydrate intake (white flour, white pasta, white rice). Not all carbs are created equal. Replace unhealthy calories with whole wheat bread, brown rice, and whole grain pasta. Fiber is digested and converted to glucose slowly, which helps to keep the blood sugar levels in check.
Decrease red meat and dairy intake. Replace red meat with fish, and vegetables. To ensure adequate protein intake, be sure to eat plenty of beans, lentils, nuts, and seeds.
Eat more fruits and veggies. It is recommended everyone strive for 9+ servings per day of nutrient-rich fruits and vegetables.
Drink more water. Reduce or cut out carbonated, caffeinated, or calorie-containing beverages and replace them with water. Aim for 6-8 glasses per day.
Practice proper portion control. Protein portions should be the size of your palm. A portion of fat should be the size of your thumb. Fruit and vegetable servings should be the largest, and roughly the size of your hand. Eat slowly and only until you are satisfied, not stuffed.
Include both aerobic and resistance-type exercises. Start slowly and gradually build some form of exercise into your daily regimen. Ultimately, shoot for 30 minutes each day at 4-6 days per week.
Stretch more. Stretch your muscles daily, especially after exercising.
Sit less. Sitting for prolonged periods of time is detrimental to your health. Move your body more each day, even if it means intentionally parking farther away at the grocery store or taking the stairs instead of the elevator.
Stress less. Carve out daily time for yourself that allows you to relax and unwind. Plan ahead and stay organized to ward off additional stresses when life gets busy.
Quit smoking. Consider using nicotine-replacement therapy and avoid triggers. Celebrate small successes along the way.
Get more sleep. Aim for 7-9 hours every night. Get rid of lights, noise, and distractions and create a bedtime ritual to help induce quality sleep.
Improve Posture. Whether you’re sitting, standing, or sleeping, become more mindful in keeping your spine in its natural “S” curve. Imagine that you are being held up by a string attached to the top of your head. Regular Chiropractic treatments and exercises will help improve your posture.
At Delaware Injury Care Chiropractic, we can help you with weight loss. In fact, we have a weight loss program.
Contact us for more details or a Free Consultation: 302-678-8866 (locations in Dover, Milford, Seaford and WIlmington)