I have found that there are several different things that we can do to loose weight. Below is a list of tips. Print it off, check off the ones you already do, pick one or two more. Each week add one or two more. That's it!
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If you have any questions, Barton Chiropractic is here to help.
1 | Don't skip meals. When you get too hungry, you're less likely to make healthy choices.
2 | Never go on a diet when you're under a lot of stress.
3 | Ideally, you should try to lose no more than 1 to 2½ pounds a week.
4 | A short bout of exercise each day is more effective than longer, less frequent periods.
5 | To lose weight for good, know that you can't go back to your old eating habits. You'll need to change your lifestyle.
6 | Eating too little can backfire. Never have less than 1,200 calories a day—or you may slow down your metabolism.
7 | Don't grocery-shop when you're hungry. You're likely to make high-fat, low-nutrient impulse purchases.
8 | For a fit and toned figure, dieting alone isn't enough. You also need to exercise.
9 | A slipup doesn't have to lead to an entire day of overeating. Resolve to make better choices at your next meal.
10 | Cut down, not out: Trim portions of food instead of removing entire categories (carbs, fats, etc.).
Smart Diet Steps
11 | Have breakfast. People who do so tend to eat fewer calories throughout the day.12 | Pump up your protein intake early in the day. Protein is digested at a slower rate than simple carbs, so you'll feel full for longer.
13 | Eat slowly and savor each bite. You'll be satisfied with less food.
14 | If you have trouble controlling how much you eat of a favorite food, such as ice cream, do not bring it into your home. Eat it only in restaurants.
15 | Make lunch at home and bring it to work. It will probably be more nutritious and have fewer calories—not to mention cost less.
16 | Get enough sleep. You're more likely to give in to cravings when you're tired.
17 | Only eat when you're seated at the table. You'll do less unplanned nibbling.
18 | Keep your portions in control by never eating straight from the box or bag.
19 | Save some calories for snacks between meals.
20 | Hate to waste food? Instead of eating your children's leftovers, save that uneaten half-sandwich for the bird feeder.
21 | Drink a big glass of water at the start of every meal to help you feel full.
22 | End every meal with a large, filling glass of water, too.
23 | Keep a food journal. It holds you accountable.
24 | Use small plates. Research shows that you'll eat less because you'll think you ate more.
25 | Don't have a big lunch and a big dinner on the same day. If you overeat at one meal, cut back at the next.
26 | Don't think about what you can't eat. Focus on what you can eat more of: fruits, vegetables, whole grains, fish, legumes and nuts.
Cooking Tricks
27 | Choose water-packed tuna rather than oil-packed—and you will cut calories by almost a third.
28 | Use nonstick spray to sauté foods. Or rub oil onto the pan with a paper towel for the lightest possible coating.
29 | If you must have goodies around for your family or for company, don't make or buy your favorite kind.
30 | Invest in single-serving containers and use them for leftovers. That way, you won't polish off everything.
31 | Use a tiny spoon when sampling, and if you're doing it a lot, eat less for lunch or dinner. The calories from those little tastes you take while cooking can really add up.
32 | Let your toast or baked potato slightly cool before buttering so it absorbs less.
34 | Always keep a container of cooked brown rice in the fridge for a quick, lowfat addition to leftovers.
36 | Switch to mustard. It has no fat, versus the 11 g in 1 Tbsp of mayonnaise.
37 | If you have the room, keep small exercise equipment (such as free weights) in the kitchen. You can get in a few reps while you're waiting for something to cook—and the sight of the gear will stop you from munching.
38 | Shop the perimeter of the grocery store, where most fresh fruit, vegetables, chicken, fish, eggs and dairy are all located. Venture into the interior aisles only with a list in hand.
39 | Forget about frying your fish, poultry or other cuts of lean meat. Only broil, roast or grill them. J
40 | Don't serve family style—make up a plate. And when people want seconds, let them help themselves.
41 | Make stews and soups ahead of time and refrigerate. Excess fat will float to the top, making it easy to remove before reheating.
42 | Give away temptation. After a dinner party, pack up the dessert and give it to your departing guests.
43 | Flavor your meals with fresh or dried herbs and spices, salsa, vinegar or lemon.
44 | Plan, plan, plan. Not having healthy options on hand (or in mind) makes it too easy to resort to fast food, especially when your family is clamoring for something to eat.
28 | Use nonstick spray to sauté foods. Or rub oil onto the pan with a paper towel for the lightest possible coating.
29 | If you must have goodies around for your family or for company, don't make or buy your favorite kind.
30 | Invest in single-serving containers and use them for leftovers. That way, you won't polish off everything.
31 | Use a tiny spoon when sampling, and if you're doing it a lot, eat less for lunch or dinner. The calories from those little tastes you take while cooking can really add up.
32 | Let your toast or baked potato slightly cool before buttering so it absorbs less.
34 | Always keep a container of cooked brown rice in the fridge for a quick, lowfat addition to leftovers.
36 | Switch to mustard. It has no fat, versus the 11 g in 1 Tbsp of mayonnaise.
37 | If you have the room, keep small exercise equipment (such as free weights) in the kitchen. You can get in a few reps while you're waiting for something to cook—and the sight of the gear will stop you from munching.
38 | Shop the perimeter of the grocery store, where most fresh fruit, vegetables, chicken, fish, eggs and dairy are all located. Venture into the interior aisles only with a list in hand.
39 | Forget about frying your fish, poultry or other cuts of lean meat. Only broil, roast or grill them. J
40 | Don't serve family style—make up a plate. And when people want seconds, let them help themselves.
41 | Make stews and soups ahead of time and refrigerate. Excess fat will float to the top, making it easy to remove before reheating.
42 | Give away temptation. After a dinner party, pack up the dessert and give it to your departing guests.
43 | Flavor your meals with fresh or dried herbs and spices, salsa, vinegar or lemon.
44 | Plan, plan, plan. Not having healthy options on hand (or in mind) makes it too easy to resort to fast food, especially when your family is clamoring for something to eat.
Eating-Out Tactics
45 | Before going to a restaurant, check out its menu for the lightest dishes. Many places post calorie counts online.
46 | Wear fitted clothes or a slightly tight belt when dining out. The feeling of restriction will send "stuffed" signals to your brain.
47 | Scope out everything that's available at a buffet or dinner party before eating. Save about a quarter of your plate for the high-cal stuff and the rest for lighter foods, such as cut-up vegetables and hummus or mini grilled chicken skewers.
48 | Have the bread basket removed as soon as you sit down at a restaurant. This calorie bomb is a big diet downfall.
49 | In a group, be the first to order so you're not influenced by your friends' choices.
50 | Be picky. At a family gathering, skip the food you can get anywhere and only eat the special dishes, like Grandma's potato salad. You'll feel more than satisfied without inhaling hundreds of extra calories.
51 | Order the simpler dishes. They're often less fattening because they don't have any sauce.
52 | Think of your waiter as your aide in cutting calories. Ask him to keep your water glass filled, to double the side of veggies and omit the starch.
53 | Eat a snack before going to a party. Arriving with an empty stomach is a recipe for disaster.
54 | Always ask for dressings and sauces on the side.
55 | At a restaurant, eat only half your meal and take the rest home in a doggie bag. Or ask your dinner partner to split a meal.
46 | Wear fitted clothes or a slightly tight belt when dining out. The feeling of restriction will send "stuffed" signals to your brain.
47 | Scope out everything that's available at a buffet or dinner party before eating. Save about a quarter of your plate for the high-cal stuff and the rest for lighter foods, such as cut-up vegetables and hummus or mini grilled chicken skewers.
48 | Have the bread basket removed as soon as you sit down at a restaurant. This calorie bomb is a big diet downfall.
49 | In a group, be the first to order so you're not influenced by your friends' choices.
50 | Be picky. At a family gathering, skip the food you can get anywhere and only eat the special dishes, like Grandma's potato salad. You'll feel more than satisfied without inhaling hundreds of extra calories.
51 | Order the simpler dishes. They're often less fattening because they don't have any sauce.
52 | Think of your waiter as your aide in cutting calories. Ask him to keep your water glass filled, to double the side of veggies and omit the starch.
53 | Eat a snack before going to a party. Arriving with an empty stomach is a recipe for disaster.
54 | Always ask for dressings and sauces on the side.
55 | At a restaurant, eat only half your meal and take the rest home in a doggie bag. Or ask your dinner partner to split a meal.
Squash (or Satisfy) Cravings
56 | If you like munching while watching TV, take up knitting, sewing or doing your nails—anything that keeps your hands busy.
57 | Savor what you're eating, especially the first two bites, which are the most flavorful. This trick can help you eat less—you may decide that some treats aren't worth the calories.
58 | Stash apples, bananas, oranges or whole-grain crackers in your bag so you'll always have a low-cal snack on hand.
59 | Be aware that a craving takes 20 minutes to go away. If you can distract yourself for that long, you probably have it beat.
60 | Brush your teeth or rinse with mouthwash when you have a craving. The clean taste may dampen your appetite.
61 | When that bag of caramel popcorn won't stop calling your name, close your eyes and visualize eating 30 pieces—imagine the crunch, the salt, the stickiness. Chances are you'll eat less than usual.
62 | Enjoy only the best. If you're dying for chocolate, just a few high-quality squares should do the trick.
63 | Eat what you're craving in its healthiest form. For instance, go for a baked potato instead of fries.
57 | Savor what you're eating, especially the first two bites, which are the most flavorful. This trick can help you eat less—you may decide that some treats aren't worth the calories.
58 | Stash apples, bananas, oranges or whole-grain crackers in your bag so you'll always have a low-cal snack on hand.
59 | Be aware that a craving takes 20 minutes to go away. If you can distract yourself for that long, you probably have it beat.
60 | Brush your teeth or rinse with mouthwash when you have a craving. The clean taste may dampen your appetite.
61 | When that bag of caramel popcorn won't stop calling your name, close your eyes and visualize eating 30 pieces—imagine the crunch, the salt, the stickiness. Chances are you'll eat less than usual.
62 | Enjoy only the best. If you're dying for chocolate, just a few high-quality squares should do the trick.
63 | Eat what you're craving in its healthiest form. For instance, go for a baked potato instead of fries.
Workout Secrets
64 | One of the best ways to rev up your metabolism is to do strength-training exercises at least twice a week. Building muscle makes your body more efficient at burning fat throughout the day, even when you're resting.
65 | Tape your favorite TV shows and watch them only when you exercise.
66 | Be sure to wear supportive sneakers and comfortable clothes so you feel good during exercise.
67 | Get into a regular routine. You'll find that as you get fit and healthy your appetite may change, especially for junk food.
68 | Create a shorter walking route for days when you're busy and pressed for time. It's far better than doing nothing at all.
69 | Work out first thing in the morning, so it's done no matter how crazy your day gets.
Motivation Boosters
70 | Remember that small changes add up. You can lose 12½ pounds in a year just by giving up butter on your toast.
71 | Exercising in a group or with a friend makes a workout less dreary, so you're more likely to stick with it.
72 | Set small goals and as you reach each one, reward yourself: a new book, a spa treatment, whatever appeals to you.
73 | Crank up fun music with a fast beat while you work out. It will make time fly.
74 | Instead of thinking you deserve to eat something, think that you deserve to be healthy and happy.
75 | Hang a calendar in a prominent spot and mark the days you work out and eat right. Seeing evidence of your hard work will inspire you to keep it up.
If you have more questions about your health, or would like a free consultation to see how your body is doing, contact Barton Chiropractic in Concord at 925 685-2002.
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Comprehensive Breast Thermography includes: The initial visit where the patient filling out a complete history related to breast, health and fertility. The patient will uncloth herself from the waste up for five minutes to cool off before five thermal images are taken with a high resolution medical grade infrared camera before and after she holds ice for one minute*. After the images are taken a complete breast exam is preformed by a female technician and notes 'mapping' the specific feature found in that exam are 'mapped' on a chart for the patient to use for their monthly 'self breast exams'. A comprehensive two page report with colored thermal images noting the emission levels (temperature) of all pertenent features is provided within a week. Every annual breast thermography report will have the previous images and current images side by side to compair the various features of concernes so as to offer a comprehensive comparative analysis in order to determine if the patient is improving. After receiving the report the patient then calls to schedule their complimentary phone consultation to go over this report in detail so that all their questions and concerns can be addressed. We also offer a complimentary consultation for any patient or any women with breast cancer to answer any questions about the best possible way to address their individual breast health issues. This is why our Comprehensive Breast Thermography Screening is superior to any others that are available to date.