The Weight Loss Equation

Eat Less, Exercise More
The Equation for Healthy Weight Loss
by
Dr. Darcy D. Dane, DC
www.DrDaneChiro.com

Have you ever wondered, “Why does it seem easy to put weight on and so hard to take weight off?” Millions of Americans struggle to shed unwanted pounds. The Centers for Disease Control and Prevention (CDC) estimate that at any given time two-thirds of all American adults are on a diet to either lose weight or prevent weight gain.

In 2008, Business Week Magazine reported that Americans spend nearly 40 billion dollars per year trying to loose weight! 40 BILLION DOLLARS! Why do we spend so much on diet fads, pills, patches, and surgery? The simple answer is because we are looking for the EASY out. Brace yourself…There is no easy out. However, the equation for weight loss is simple: eat less, exercise more!

Here is what you need to know:
1. You cannot get around mathematics.
1 + 1 = 2 Always
2 - 1 = 1 Always
Calories ingested less than calories burned = weight loss. Always!
Calories ingested more than calories burned = weight gain. Always!
2. You cannot buy willpower, but you can exercise it, train it, and build it!

Here are a few things to think about when you think you feel hungry:
1. When you think you are hungry, you may be in reality thirsty. Try drinking a glass of water when you feel hungry.
2. When you think feel hungry, you may actually be bored. Many of us find ourselves snacking out of boredom. Try involving yourself in an activity when you start to feel hungry in between meals. This is especially true while you are watching TV.
3. When you are under emotional stress you may find yourself eating more because eating is pleasurable. Exercise is the best way to reduce stress and tension. Elevating your heart rate through cardiovascular exercise releases endorphins that help you feel better emotionally.

Here are some things to help get you started:
1. Log your calories. A site I have found particularly helpful is www.myfooddiary.com.
2. Fresh is best. Eating a variety of fruits and vegetables is essential to healthy nutrition.
3. Natural sugar is better for you than artificial sweeteners, which have been linked in recent years to the climbing rate of several diseases including obesity.
4. Eating foods high in fiber will help keep you feeling full longer.
5. Studies show that exercising 3 days per week is NOT enough. In order to loose weight you should be exercising at least 5 days a week.

Disclaimer: The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.