Five Weight Loss Tips for the New Year!

salmon-cakes1)      Know what you are eating for weight loss!

Many people do not pay attention to the types and quantities of food they consume.  It is too easy to eat out of convenience and necessity instead of eating for maximum nutrition and energy. If you are eating on the run, snacks and fast food are loaded with excessive sugar, sodium and fat.  This deadly combination will pack on the pounds and keep you from reaching your weight loss goals.  Alternative:  Make several meals on Sunday and have them for the week in individually packed containers.  You’ll know what you’re getting and you can eat fast and guilt free.

2)      Get more Sleep!

Many studies have shown that increasing the quality and quantity of sleep you get every night can increase your energy, improve hormones like cortisol and speed up your metabolism.  Make sure that your room is very dark, reduce interruptions like pets, kids and electronics in the room, and try to get 6-10 hours of sleep per night.  If you are drinking more water to speed weight loss, try to drink it earlier in the day to ensure that you will not be up all night.  Sleep can improve your body’s immune system, improve mood and prevent your body from storing fat because of hormonal imbalances.  More sleep= more skinny!

3)      Control Carbohydrates

Unfortunately the common advice from the “food pyramid” and other nutrition and dietary recommendations is much too high in carbohydrates to realistically expect fat loss from eating as recommended.  All carbohydrates are treated as sugar in the body, sugar causes the pancreas to produce insulin, insulin decreases blood sugar, but Insulin also acts as a fat storage hormone. Therefore, consuming carbohydrates above 40-100 grams per day will prevent your body from using any body fat as a source of energy and will keep the weight on.  Even if you are choosing so called “healthy” carbohydrates like grains and fruits, you pancreas does not recognize the difference and will cause you to hold onto your fat.  Cut the carbs and watch theimages weight fly off!

4)       Whole Body Vibration exercise

Exercise is an important part of cardiovascular and immune health. Exercise can keep your skin and muscles tight and young looking and can be an important way to prevent the degeneration associated with osteoarthritis (OA).  Exercise is a crucial part of any healthy routine and needs to be at the top of the to-do list for everyday activities.  However, if you are looking to get the most out of your exercise program, adding Whole Body Vibration (WBV) on the Power Plate ® has been shown to improve visceral and body fat loss, improve strength, flexibility, balance and endurance and you can achieve these results in much less time than would be necessary in a gym or with other routines.  Power Plate® improves bone mass, helps increase Human Growth Hormone and has been shown to reduce cortisol. A directed fitness program including Whole Body Vibration can get you skinny and healthy in no time!

5)      Drink More Water!

Water may be your body’s most important nutrient.  It is necessary for every chemical reaction to occur in every cell in your body.  Good hydration is necessary for good gut and kidney function, necessary for muscles to stretch properly and recover from exercise and drinking water can give you a full feeling and reduce you likelihood to snack and over eat.  There are many recommendations for water drinking and we generally tell our patients to consume ½ their body weight in ounces of water per day.  This may seem like a large amount to some, but give it a try for a few weeks and you will notice healthier skin, bowels and you will see bigger gains in your weight loss.  Water makes up most of the earth, most of our bodies and is a crucial component to a weight loss program.



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