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New Year’s resolutions
By Darren Overmiller—
For many people its time for New Year’s resolutions. For doctors this means an influx of patients requesting help with weight loss. Which is good, it is great to have motivated patients! But too often I hear: “Is there a pill, drink or drug that I can take to lose weight and not have to do anything else?” Unfortunately, there is no quick, easy fix for losing weight and keeping it off. Any product that makes this claim is not being honest, don’t fall for it. Even surgery, which is far from risk-free, is often a temporary solution if the patient returns to their old habits. I wish I had a magic trick to help all people permanently lose and maintain their weight loss, but I don’t. All good weight loss programs require work and that includes the system I offer in my clinic.
So what does work? I have some weight loss tips that actually work!
See Your Doctor: Your doctor is a gateway to many weight loss resources and they can also help find the right program/system for you. I offer weight loss in my clinic and while it will work for most, it isn’t the right program for everyone. Your doctor can make sure you’re not taking any medications that can cause weight gain. If you are, discuss the possibility of changing them.
Do Your Homework: Although time consuming, you need to keep a diary. Log what you eat and drink, amount of calories you consume and your physical activity. This helps keep you on track and find and avoid your obstacles.
Set Goals: Now that you know how much you are eating, set a goal such as, to cut out 250 to 500 calories a day, to lose 1-2 lbs a week for the first 6 months in order to reach a 10% weight loss goal. In most cases losing it slowly (but steadily) means less risk of regaining it.
Select Your Liquids Carefully: For many, what they drink is a large source of calories. Sometimes, simply cutting out the beverage culprits is enough to result in weight loss. Cut out sports drinks, soda, and juice. Just be sure to drink more water.
Bulk Up With Fiber: Fiber helps keep us full, keep our bowels regulated, and are a good source of nutrients. Eat several servings of vegetables a day. A fiber supplement containing psyllium husk can also be beneficial.
Avoid Sedentary Activities: TV, video games, computer use should be no more than 2 hours a day total (NOT each). Keep a pedometer on each day and shoot for a goal of 10,000 steps a day.
Don’t let the New Year be the only time you consider weight loss. It should be a work in process over a long duration. It often takes several attempts to be successful and there will be challenges. You will have good and bad days. But it’s important to stay motivated and not give up.
Dr. Overmiller practices at Childress Specific Chiropractic, 210 Commerce in Childress TX, 940-937-6600.