Weight Loss Change and Recommendations for Success
- Eating the wrong food/s
- Limited or no regular physical activity/exercise
- Stress eating
- Surgical modification of the digestive system if necessary
Nutrition Feeding The BodyA weight-loss treatment program does require a reduction in calories. An optimal treatment plan means changing/adjusting lifestyle bad habits and turning them into good/positive habits. This can include nutritional education, relearning to eat, manage stress, and adapting. It is important to feed the body the proper nutrients it needs to maintain optimum health. No one food has all these essential nutrients. Therefore, it takes a combination of a variety of foods to help meet the body’s needs. If an individual has been overweight or obese for an extended amount of time, the body could be starving for these vital nutrients.
|Proteins||Meat, Fish, Poultry, Eggs, Dairy, Legumes, Nuts||Formation of muscles, bone, blood, enzymes, specific hormones, cell membranes, tissue repair, regulates water/acid-base balance|
|Carbohydrates||Grains, Fruits, Vegetables||Supplies energy to brain cells, nervous system, blood, and muscles during physical activity and exercise|
|Fats||Meat, Fish, Poultry, Supplements||Supplies energy, insulates/cushions organs, helps in vitamin absorption|
|Vitamins||Fruits, Vegetables, Grains, Meat, Dairy||Promotes chemical reactions in the body’s cells|
|Minerals||Contained in most food groups||Regulates body functions, assists with growth, a catalyst for energy release|
|Water||Water, Liquids, Fruits, Vegetables||Medium for transporting chemicals, assists in chemical reactions, regulates temperature, removes waste, accounts for 50-70% of body weight|
Types of FatsFats are essential in absorbing fat-soluble vitamins A, D, E, and K.
- Saturated Fat is known to increase blood cholesterol levels. This type of fat is found primarily in meat and dairy products. For example butter.
- Polyunsaturated Fat has been shown to lower blood cholesterol levels. It is found in plant sources like cottonseed, corn, safflower, sunflower, and soybean.
- Monounsaturated Fat has been shown to lower the low-density cholesterol or LDL, which is unhealthy cholesterol. It can be found in avocados, olive, canola, and peanut oil.
- Go for lean cuts of meat
- Trim the visible fat
- Remove the skin from poultry
- Select water-packed tuna
- Choose dairy products made from skim or low-fat milk
Eating and Losing Weight RecommendationsThese recommendations could be redundant, but it is a start.
- Drink at least eight glasses of water every day. This does not include tea, coffee or other beverages
- Eat only when hungry
- Stop when full
- Eat and chew slowly – It takes 20 minutes for the stomach to tell the brain the body is full
- Select foods that take a lot of chewing, which will satisfy the body with less food
- Drinking a warm beverage with a meal helps promote the feeling of fullness and satisfaction
- Serve food on a smaller plate – This fools the eyes, fooling the brain into believing that the meal is the same amount
- Have a piece of fruit or a small fruit smoothie in between meals to keep hunger in check
- Keep the kitchen stocked with healthy ready to eat snacks
- It’s the small thorough steps that add up to achieve goals
Physical Activity BenefitsHealthy food combined with healthy eating habits and regular physical activity can help weight loss goals be met. Building and preserving muscle mass helps the body burn calories. Plus it decreases the risk of:
- Heart disease
- High blood pressure
- Type 2 diabetes
- Colon cancer
- Breast cancer
- Reduces body fat
- Lowers cholesterol
- Relaxes muscular tension
- Reduces anxiety and depression
- Increases energy, concentration, self-esteem, self-confidence
Dr. Alex Jimenez’s Blog Post DisclaimerThe scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
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The information herein on "Weight Loss Change and Recommendations for Success" is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional.
Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.
Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.
We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez DC or contact us at 915-850-0900.
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Dr. Alex Jimenez DC, MSACP, CIFM*, IFMCP*, ATN*, CCST
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