lose weight in winter

Ways to Lose Weight in Winter

Winter is on its way and with it, holiday meals, candy, pies, and temptation at every turn. The weather gets colder and the days get shorter, making it more difficult to get outdoors and easier to stay on the couch. So how can you lose weight in winter? Well, keep in mind there are two key factors in successful weight loss: staying fit AND keeping your hunger levels in check. Here are some tips:

  1. Do quick workouts:

    If you find you just can’t give up an hour or two at the gym every day, shorten your routine to stay motivated. All you really need is 20 minutes every day of aerobic activity, with a few days mixed in for strength training.

  2. Try new indoor activities:

    Good ones to try even though you can’t get outside include martial arts, indoor rock walls, barre, PiYo and hot yoga.

  3. Track your steps:

    Wear an activity tracker and keep a record of how many steps you’re doing a day. It’s a great way to push yourself harder and further. Have a goal, say 10,000 steps a day, and stick to it.

  4. Switch up your entertainment:

    If you can’t seem to stay away from sweets or fatty treats during the holidays, plan Christmas caroling or ice-skating with friends instead of those cookie exchanges and cocktail parties.

  5. Eat plenty of protein:

    You’ll feel full longer and stabilize blood sugar levels. When reaching for snack bars and the like, make sure they have at least 10 grams of protein.

  6. Drink plenty of water:

    With 75 percent of Americans chronically dehydrated, it’s imperative to keep drinking water throughout the day, even if you don’t feel thirsty. That’s because we often take dehydration for hunger. Drink water or even hot tea to prevent mindless snacking and to increase your energy.

  7. Be smart about carbs:

    Go ahead, eat the bread and pasta, but limit yourself to smart portions. You also have to time your consumption right. Eat carbs after a workout, not before, so your body can use them in the best way possible. Stick to carbs that are healthy for you, such as vegetables, and pair them with beans and dairy.

  8. Eat meals, don’t skip:

    Even if you’re not hungry now, it’s better to have something healthy rather than nothing so you don’t get caught later when your blood sugar drops and you recklessly tear open a package of cookies. Never go to a holiday party hungry, as this virtually destroys your intention of enjoying things in moderation. Eat three to five small meals throughout the day so that when you get to the party at night, you will feel satisfied with just one small slice of apple pie.

Need more help?

Contact us today to learn about our weight loss programs. At Atlanta Medical Clinic, we are dedicated to improving your quality of life.


avoid sports injuries

5 Tips to Avoid Sports Injuries This Summer

The summer months usher in a season of increased activity for most Americans, and unfortunately, a resulting increase in physician visits with complaints of pain caused by injuries. Whether you’re engaging in sports for fitness or competition, the last thing you want is to be sidelined because of an accident or chronic aches and pains. According to the American Academy of Orthopedic Surgeons, a full 25% of injuries can be avoided by proper preventative action. How can you avoid sports injuries and stay in the game this summer?

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back pain when sleeping

Sleepless in Atlanta? Getting Better Rest with Lower Back Pain Relief

Low back pain is one of the most common types of chronic pain, and is the largest cause of disability among those under 45 worldwide. Since back pain affects every facet of life, it comes as no surprise that more than half of people with back pain regularly report a significant problem with sleep, according to the European Spine Journal. What’s the problem with a lack of shut-eye, and how can you find rest and reduce back pain when sleeping?

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weight loss resolutions

Keep Your Weight Loss Resolutions and Make 2017 Your Year

Most of us end our year with promising weight loss resolutions and expectations of making better choices and habits, but so often we fall short. Why is that? Well, we enter the new year, weighed down by the turkey and extra helping of cookies, rationalizing our over-indulgence with the promise that we’d drop those pounds come January 1st. A lot of us fizzle out by the time February rolls around, and we’re left with the weight (literally) of guilt.

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Proper Form While Running Reduces Your Chance of Injury

Increasingly, people are looking for way to improve their running form so that they don’t get shin splints or other injuries. Here are tips that can help.

In an era focused on minimalism and preventive healthcare, it is not a surprise to see a running form emerged called Chi Running – fusing yoga, tai chi, and running form. Chi Running is of course just one trend. People are generally interested in avoiding running injury; increasingly, they are realizing that common conditions such as shin splints and runner’s knee can be avoided by simply tweaking form. Better form can also improve speed, which certainly doesn’t hurt.

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Beat The Clock And Obesity

According to the CDC, 78.6 million Americans, or over one third of our population, are struggling with obesity. With a plethora of diet plans, a myriad of fitness fads, and exercise machines designed to combat the bulge, how is it that so many people find it so difficult to burn fat or build muscle? While many factors contribute to your ability to rev up your metabolism and drop weight, it turns out that something as simple as the timing of your meals could be making or breaking your weight loss goals.

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Can Your Headache Be a Migraine?

Is it possible that what you think is a headache is actually a migraine? Here is some basic information to tell the two apart.

When you have head pain, it’s not always easy to tell if it’s a migraine or another type of headache. It’s of paramount importance that you be able to tell which one is occurring so that you can use a more accurately targeted treatment.

What’s the difference between a migraine and other types of headaches?

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