Dr. Lipoff: Top 10 Strategies to Shed Pounds for the New Year

You can eat whatever you want in MODERATION with a steady diet of EXERCISE! – Dr. Jay

In order to succeed with a diet, you must understand that it is a change of lifestyle in which you are making certain sacrifices to achieve personal goals; in addition to becoming a healthier person. There is no secret pill or food. Move it to lose it!

TOP 10 IN NO SPECIFIC ORDER

1. EAT SMART. Eat your biggest meal in the morning. That way you have all day to work it off. Eat less in the evening as you become less active. Strive for dinner around 6:00 so it too can be worked off. Many of us get home later than that and we are tired so we really have to be careful not to devour the fridge. For a late night snack try vegetables, protein snacks, yogurt, nuts or protein bars. Don’t eat too much at one meal. About 300-400 calories per meal will keep you satisfied. Eat 3 – 6 smaller meals throughout the day. Sticks burn quick vs a log smolders.

2. THINK BEFORE YOU BUY. Half the battle is won at the store. Shop smart. If you don’t buy it you can’t eat it. Of course you are allowed to cheat but I know if there are cookies in the house I would rather eat the whole box and be done with them.

3. READ BEFORE YOU EAT. Read labels for fat calories. Proteins & Carbs are 4 cal/gram, Fat is 9 cal/gram, which is why you get filled up eating fats. A 9:1, cal: fat cal ratio, or less, is best. (100 calories, 10 calories from fat.) Cut down on saturated fats (partially hydrogenated & trans fats). Healthy fats like mono- and polysaturated fats are heart healthy and protect internal organs. Fat free goodies also have calories that add up and chemicals you can’t pronounce.

4. AVOID SUGAR. Read the ingredients! Don’t consume food with sugar listed in first three ingredients. Excessive sugar causes: Diabetes; Inflammation; weakened immune system; Anxiety; Depression; Heart Disease; Weight Gain; Elevated cholesterol and Blood pressure, GI problems; Wrinkles; Fluid Retention; Headaches; Kidney Disease, Tooth Decay and more.

Diet soda is even worse. Soda stops Leptin from telling your body when you’re full and makes your body more resistant to insulin, which controls blood sugar levels. High Fructose Corn Syrup (HFCS) is used widely because it is a cheap sweetener. Since its introduction, our weight is up, there is no insulin response to control blood sugar levels, no Leptin response to tell us we are full and mercury was found in one-third to half the samples tested.

5. YOU DO NEED CARBS. Reduce the simple carb intake and focus on complex carbs. (grains, beans, veg) You need carbs as an energy source; otherwise you will break down muscle tissue. Vary your diet. Try things like: undercooked foods; Mediterranean dishes; Indian foods; fresh foods and Oriental dishes; for greater nutrition.

6. STOP FAD DIETING. Some cause more harm than good. For instance the starvation diet. Starving/eating one meal/day slows the metabolism and promotes the storage food as fat. You have to burn more calories than you consume in order to lose weight. Also don’t look at pics of people now tanned and turned slightly sideways or post pregnancy and let them convince you some plan or piece of equipment works.

7. FIBER UP. Consume more fiber. Soluble and insoluble fibers are helpful with heart health and moving food through your body, respectively. It also controls sugar spikes and can help you feel full. Eat your calories don’t drink them. Eating an orange is much healthier than drinking its juice.

8. CHEW PROPERLY. Eat slowly. Chewing each bite 30 times to improve absorption 50%-80% and feel full. Swallow your food before drinking at meals. This will ensure you chew the food completely.

9. LAWS OF DRINKS. Increase your water intake. It helps mobilize fat for energy, suppress hunger & is vital for overall health, unless it has metals and chlorine in it. You can check a previous article regarding that. Alcohol slows the metabolism and mixers have a lot of hidden calories. Eating while drinking alcohol should be avoided. You have less self-control. Go ahead and enjoy the company party but be cautious. Take a bite of a dessert and leave the rest. Tough but some self-control will help in many situations. Use a smaller plate or don’t eat everything on it. Choose wisely when you add to it.

10 .GOTTA MOVE. Many studies prove people of all ages, even over 90, benefit from exercise. Never eat a meal and take a nap, be active. Sumo wrestlers eat and nap to get big. You need to burn more calories working out, than you take in eating. Aerobic exercise consists of bicycling, dancing, running, etc., 15min-1hr, 3x/wk or every day. 20-30 minutes of aerobic exercise can raise your metabolism for 18 hours.

An hour of weight training can raise your metabolism for up to 48 hours. Use light weights/high reps (12-15) to tone, and use medium weights/medium reps (8-12) for tone and strength, heavy weights/low reps (1-6) for strength and mass, and always stretch after. Bring your spouse or a friend for incentive and to improve their health, and keep you honest.

• Always consult your doctor before starting an exercise program.

Increased body fat, weak muscles and a shrinking skeleton are all simply the result of being less active as we grow older. – William Evan, PhD

Dr. Jay M. Lipoff is the owner of Back At Your Best Chiropractic & Physical Therapy, LLC, which is located in the Wildewood Shopping Center. Dr. Lipoff is also the author of “Back At Your Best; Balancing the Demands of Life With the Needs of Your Body.” It is available in book and Kindle format at Amazon.

He received his Bachelor of Science degree from Syracuse University in 1990, a Doctorate of Chiropractic (D.C.) from New York Chiropractic College (NYCC) in 1994 and he became a Certified Fitness Trainer (CFT) in 2005.

Dr. Lipoff is an Executive Board Member, International Chiropractic Association Council on Fitness and Sports Health Science; has a radio segment: Back At Your Best in 5 Minutes or Less, President and Founder; Foundation 4 Heroes, Contributing writer, Huffington Post’ Co-Founder, Drug Free Training USA; Member, NY Strength-promoting the importance of physical conditioning; Board Member of Public Relations Committee, Maryland Chiropractic Association; has spoken on nationally broadcasted radio interviews, has articles in print and referenced in over 100 print papers, magazine and on websites, President, Wildewood Business Network-promoting better business relations and community outreach.