ChiroMasterMind

6 Ways to Lose 10 Pounds!

Posted on March 6th, 2008 by Dr. Perry

Whys is this topic on my chiro blog? Because most people with chronic back pain are overweight and clinically obese. Duh! That’s why. You need to offer them advice and guidance to a positive end result. If you don’t a more successful doctor will. How is that for a reality kick in the pants? Here a 6 ways to begin.

1. Eat Five or Six Small Meals.
Despite compelling information arguing to the contrary, many people still consume most of their food in two or three large meals every day, often going for hours at a time eating nothing in between. Sure, you can lose weight and fat on a reduced-calorie trio of meals, but you can’t train your body to burn fat efficiently, which is key to maintaining weight loss. A nutritious meal or snack every three hours or so provides a number of metabolism-enhancing benefits, stabilizes your blood-sugar levels, ensures adequate nutrients are constantly on hand, and helps control hunger-induced cravings for sweets and fats. It also leads to more effective glycogen storage in the liver and muscle tissues; thus, your body won’t cannibalize muscle as an energy source during training.

2. Drink The Right Amount Of Water

Did you know that being dehydrated makes you fatter? Why? Muscle Glycogen (stored sugar energy created from ingested carbohydrates) is stored along with water. For every gram of Glycogen in the muscle there should be three of water. Dehydration forces Glucose to remain in the bloodstream instead of muscle until it reaches the liver for overflow storage. When the liver is full, the Glycogen (sugar) has no place to go but your FAT cells. Not good!! So how much should you drink? (.55 x your bodyweight in pounds = # ounces day

3. Never Skip Breakfast

I guarantee if you skip breakfast you will NEVER get a lean, toned sexy physique! Let me repeat, NEVER! Why? Just like Mom used to say, breakfast is the most important meal of the day. Gotta love Mom! Breakfast sets the tone for your metabolic rate the entire day. Skipping this meal sets your metabolism low and Insulin will spike with the first large meal you ingest. Then get ready for the sugar high crash and burn feeling. Your largest carbohydrate meal should be eaten at breakfast. Load up on the complex carbs and remember to combine them with protein.

4. Cheat On Your Diet
Once in a while you should let loose and give yourself a break from the rigors of dieting and scale watching. In fact, it’s helpful in losing weight. That’s because continual dieting eventually leads to roadblocks where the body responds by slowing its metabolic rate. Strict dieting also takes its toll on you mentally, and can leave you feeling deprived. That’s a bad combination! Taking in a couple of high calorie meals once every 7-10 days not only provides a mental break from dieting, but helps you side-step roadblocks by preventing the body from entering a starvation state where the metabolic rate slows.

5. Do Smart Cardio
What happens to someone who performs 1-2 hours of cardio a day? (We know you’re out there!) They send their body into a tailspin, a state where the “starvation hormones” secreted by the body skyrocket (it’s your body’s survival mechanism, a response to too much exercise!) causing fat cells to try to hoard their energy! Moderate cardio is the way to go. Four to five 20-30 minutes sessions per week is all that it takes. Any more than that and you run the risk of losing precious muscle tissue, which negatively affects your metabolic rate and your ability to burn fat.

6. Start Weight Training

Some people avoid weight training because they don’t want to bulk up. However, strength training is a critical element to maintain a healthy weight and strengthen your body. The average person who strength trains two to three times a week for eight weeks gains 2.75 pounds of lean weight…and loses 10.5 pounds of fat. Muscle is a metabolically active tissue that requires calories for support. Meaning, the more muscle you have the more body fat you burn at rest. Always do cardio work AFTER weights, NEVER before! Why? You burn about 300% more body fat.

BONUS TIP:

COCONUT OIL Start with one tablespoon per day and work up to three tablespoons per day. Coconut oil raises your metabolism, which helps detoxify your body. It stabilizes the blood sugar levels which decreases physical cravings. It also protects the heart cells from damage. Next to mother’s milk, it is nature’s highest source of medium chain fatty acids (MTC’s), which raise the body’s metabolism, leading to weight loss. It has fatty acids such as lauric acid and monoglycerides. When lauric acid is consumed in the body, it enhances the immune system to help the body fight infections, bad bacteria and underlying yeast invasions. Lauric acid is known to be anti-viral, anti-fungal and anti-bacterial.

Here are two athletes I took care of with laser therapy at the Arnold Scwarzenneger Bodybuilding Expo. Specializing in treating athletes and fitness competitors is my niche market. Get one too and you will always be successful. Why? You are delivering value to a specified marketplace. Mine is laser. What is yours?