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.

 

weight-loss

Lose Weight Fast

If you want to lose weight, simple switches to your day-to-day life can work wonders.

Many people struggle with losing weight. Others find that they are able to change their habits and drop pounds in a relatively short window. One of the secrets to success is quite simple: don’t overwhelm yourself. In other words, rather than thinking of weight loss as requiring an overhaul of your food choices and lifestyle habits, focus on one or two aspects of your daily routine that you can improve.

Here are some examples from people around the United States who have succeeded with weight loss.

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2015 Nutrition Tips

The beginning of any new year is a great time to make weight loss and wellness goals, but many people don’t succeed with their efforts. The San Diego Union-Tribune spoke with clinical nutritionist Tara Coleman about how critical nutrition is to a healthy lifestyle, why many people fail to change their eating habits, and suggestions for upholding resolutions with breakfast and water.

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Positive Effects of Core Strength on Lower Back Pain

Many Americans who suffer from lower back pain (LBP) don’t realize how incredibly common the health condition is, as indicated by a stat list from the American Chiropractic Association:

  • Per the Global Burden of Disease 2010 (an annual report created by the Institute for Health Metrics and Evaluation), LBP causes more disability globally than any other condition.
  • One out of every two American workers report pain in the lumbar region of the spine each year, according to a study from the Scandinavian Journal of Rehabilitation Medicine.
  • More than 30 million US adults suffer from LBP each day, per a report from the New England Journal of Medicine.
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4 Ways to Lose Weight without a Gym Membership

Though many of us like the idea of getting in shape and achieving fat loss through exercise, it’s often difficult to summon the motivation to go to the gym. Between the membership fees and the gas to get there, working out can get expensive. Plus, the trips can be time-consuming, and if the gym is crowded, the experience can be stressful as well.

The good news is that there is an alternative: home exercises. Let’s look at the best ways to achieve physical fitness without the need for a gym membership.

(Note that we advise working with a medical weight loss clinic to protect your physical health and ensure optimal results. If you go it alone, try just one or two reps of each exercise, and gradually increase the quantity.)

Exercises to accomplish weight loss without leaving the house

  1. Bird dog – Get on your hands and knees, with your hands straight beneath your shoulders and your knees straight beneath your hips. Carefully stretch one of your legs out behind you, and stretch the same-side arm out in front. Both should be parallel to the floor. Repeat with the other side.
  2. Bridge – Lie flat, with your back against the floor and arms at each side. With your feet remaining on the ground, bend your knees and lift your hips, forming a straight diagonal line from your knees to your shoulders. Maintain the position for three seconds. Be mindful not to strain your neck.
  3. Plank crawl – This exercise is a popular choice for fat loss. However, it is strenuous, so don’t overdo it, and place your knees on the ground as needed. Get your body in line to do push-ups, with your arms extended straight to the floor. Bring one arm down so that the forearm rests on the ground, followed by the other. Raise each arm back up to the push-up stance, one at a time.
  4. Side plank hip drops – Hip drops are another great way to achieve weight loss from the comfort of your home. Get onto your side, but propping yourself up with your forearm while keeping your elbow straight beneath your shoulder. Your feet should remain on the ground. Push off with the forearm until the arm is fully extended. Maintain for three seconds.

Home exercises can be a fantastic way to lose weight and get healthy so that you can look and feel your best. At the Atlanta Medical Clinic, though, we find that fitness is best achieved through professional guidance and a multifaceted approach: medical, nutritional, and physical. Schedule a free consultation to discuss your options