By Brett Diaz, D.C.
Director of Clinical Services
OC Back & Body Doctors, Inc.
Irvine , California
Spring is finally here! The days are getting longer and the weather is getting warmer. The time has come to get outdoors and hit the beach, take a hike, plant a garden or many of the other great activities we can enjoy in nature here in Southern California. As the weather heats we begin to peel away the layers of our winter clothing we peel away revealing those extra 5 – 10 pounds we’ve gained during the winter.
Here are seven simple and easy tips you can implement immediately to help you spring back into health.
1. Start an exercise program. Almost any program is better than none at all. You can start a cardio program, strength training or flexibility program. You choose what’s right for you. If you haven’t exercised in awhile start with a simple walking program. Find a partner who you can commit to meeting on a daily or every other day basis to go on a long walk. After dinner is a good time but any time will do.
2. Drink enough water . Drinking water keeps your body hydrated and helps you eliminate waste products from the body, fills you up and helps you loose weight. To figure out how much you need to drink on a daily basis take your weight and divide by 2. That is the number of ounces you need to drink in a day. For instance if you are a 150 lb. person your daily water requirement is 75 oz. (150lbs/ 2 = 75oz)
3. Eat frequent small meals . This keeps your blood sugar steady and keeps you from crashing and craving calorie loaded foods that add weight. Eating healthy 5 times a day (3 meals and 2 snacks) keeps your metabolism burning at a higher rate and keeps you from getting sluggish from being stuffed and you’re never famished. Eating a small amount of protein with a carbohydrate like a vegetable or fruit every 3 -4 hours during the day will keep you satisfied the longest.
4. Eating more fresh foods of color. Find a local farmer’s market and buy seasonal fruits and vegetables that are full of color. Healthy foods naturally contain lots of color. Unhealthy foods are generally beige. Think of a hamburger and fries. Make sure your plate contains foods of a wide variety of color, not just shades of beige. Make a point of eating a large salad or some fresh fruit with every meal.
5. Stay away from sugary drinks. Period. High fructose corn syrup causes weight gain and diabetes. One can of soda on a daily basis will result in 6 lbs of weight gain over the course of just one year. Eliminating all sugary drinks – soda, energy drinks, fruit juices, etc. will go a long way to help you lose weight, avoid diabetes and stay healthy. Substitute these with pure water.
6. Trade one hour of active time for every hour of screen time . Make a commitment that for every hour you spend in front of a television or computer screen in a day you also spend the equal number of hours of active time. You will not only you’re your activity level increased but you will also decrease your exposure to the multi billion-dollar a year advertising industry which promotes convenience foods and your tempts you to overeat. Taking on a household project and the extended daylight hours will help allow you to make this possible.
7. Be, Do, Have - There is an old saying: You have to “Be” before you can “Do” only then you can “have”. Focus on the process and not the outcome will allow you to be aware of your daily decisions. Once you’ve decided to “Be” the person you want to be, you will automatically “Do” the things you need to do to get the job done. Only then will you “Have” the results you are looking for in the first place. If you are tough on yourself, life becomes easy. In life you don't pay the price for good health, you enjoy the benefits of it. If you fail to change what you do end up paying a steep price for is poor health.
