Chiropractors are focused on helping patients find ways to lose weight because extra weight can really tax the musculoskeletal system. When we’re at a healthy weight, we’re able to avoid putting strain on our joints. It’s also easier to avoid injuries that can cause stress, strain, and inflammation within the musculoskeletal system when we’re not carrying extra weight.
How do you stay on track with your weight-loss goals when you’re busy, unmotivated, or unsure about what’s best for your body? There are actually plenty of simple habits that can help you to lose weight as long as you follow through with them. Consistency is everything. Here at Barnes Chiropractic, we’ve seen the way our patients find success one small step at a time once they have the right information for living healthier lives. We want to share five of our favorite tips for weight loss from a chiropractor with you today.
1. Go Easy on the Refined Carbohydrates
Many people find that stubborn pounds come off once they pare down carbohydrate consumption. While you don’t necessarily need to eliminate all refined carbohydrates from your life, toning down carbohydrate consumption may make it easier to lose weight. What are some examples of refined carbohydrates? Many dietary staples that people eat at every single meal are actually refined carbohydrates. The list includes:
- White bread
- Pasta
- Most breakfast cereals
- Sweets
- Snack foods
- White rice
- Sodas
If you need some inspiration for cutting out refined carbs from your diet, a 2020 study looking at the effects of a low-carbohydrate diet on weight loss can help. This study found that cutting carbs was especially beneficial for older adults. Additional research links increased consumption of complex carbohydrates with the current obesity epidemic.
2. Walk Every Day
It’s hard to commit to a full-scale workout routine if you’re starting from zero. You don’t have to put in grueling hours at the gym just to lose weight. Yes, regular gym visits could certainly benefit you if you’re trying to lose weight. However, the goal is often to go from no movement to some movement. Research shows that walking just 30 minutes five days a week is enough to produce significant declines in body weight, percentage of body fat, BMI, WHR, fat mass, fat-free mass, and diastolic blood pressure. Just get your sneakers on! You’ll be surprised by how quickly 30 minutes can pass once your heart is pumping. In addition to helping with weight loss, there’s a good chance that incorporating daily walks into your life is going to improve your mood.
3. Keep a Food Journal
What we’re eating can really get away from us if we’re busy. Many people struggling with weight find it hard to make changes in their diets because they don’t really have an accurate picture of what they’re eating. Research shows that keeping a food journal can be a very effective tool for making food-related behavioral changes for people interested in losing weight. There’s a study from 2017 that really drives this point home. Researchers found that participants who kept daily food records actually lost twice as much weight compared to study participants who did not keep food records.
A food journal isn’t about shaming yourself into not eating. It’s about building an accurate assessment of your dietary habits to let you get the full picture. There’s a good chance that you’re going to see some patterns, trends, and room for improvement that you may not see by just trying to remember what you ate.
4. Reconsider What You’re Drinking
Liquid calories can cause us to gain weight even if we feel like we’re “not eating that much.” That’s because many drinks are packed with carbohydrates and sugar that cause us to consume a meal’s worth of calories in a few sips. Smoothies, iced tea, soda, energy drinks, orange juice, and fruit juices can all cause you to pile on the calories without ever taking a bite! What’s more, sugary beverages often cause us to experience the dreaded energy crash because the body quickly produces insulin in an attempt to stay balanced.
5. Address Underlying Aches or Pains That Are Causing You to Remain Sedentary
Weight gain sometimes sneaks up on us because we slow down in response to aches, pains, or stiffness. While this is especially common as we age, an unaddressed injury can cause us to become inactive at any age. We might spend more time sitting on the couch in response to pain. We may also stop exercising, dancing, playing sports, or doing household chores. This reduction in activity can actually make the pain worse because we lose our flexibility and resiliency. It can also cause the pain to spread across the body because our joints and muscles become weak and imbalanced.
Don’t let pain keep you sedentary! Many people find that finally addressing pain, stiffness, soreness, and inflammation using manual adjustments from a chiropractor allows them to feel “free” again. Being able to lead an active life won’t just help you to lose the weight that’s been gained from sedentary habits. It can also greatly improve the quality of life.
Do You Want to Talk With a Chiropractor About Weight Loss in Centennial, Colorado?
Here at Barnes Chiropractic, we take a holistic approach to wellness and healing. That’s why we encourage our patients to have conversations about maintaining a healthy weight. Barnes Chiropractic is one of the only chiropractic offices offering nutritional consultations and weight loss services in Colorado. We encourage you to book an appointment today if you’re looking for a tailored, science-backed plan focused on your unique needs. Let’s get every aspect of your health in alignment! Call (720) 985-0056 or book online today!