“Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing; it’s a day you’ve had everything to do and you’ve done it.” – Margaret Thatcher
Let’s do this! Let’s fulfill our resolutions, do our best, and be positive about this new year! Stop procrastinating! We had plenty of time to procrastinate last year, so this year is the time to move!
Move and do exactly what? Be healthy! That is the biggest thing we’ve learned from last year – that health is absolute wealth, so let’s take care of our riches. Being healthy is dependent on our lifestyle, so that’s the first place we need to look. What are you doing that’s good for your health? Keep doing that. What are the things that aren’t great for your body? Look at those and plan to eliminate them. Like we always say, don’t stress on quickly getting into shape – take small steps. It doesn’t matter how slow you go, as long as you don’t quit. You can do this in 2021…you can and good things will follow!
Want more options? Please contact us to learn more about our surgical and non-surgical options. We have new team members ready to help you with medication-assisted weight loss, dietitian services, and diet plans, as well as bariatric surgery. Don’t procrastinate, call today! 907-644-THIN
Non-surgical Weight Loss Options
NEW DIRECTIONS DIET PLAN – New Directions is our monitored diet plan designed to help patients achieve permanent weight loss through lifelong changes in dietary, behavioral, and activity patterns. Find out more here.
MEDICATION-ASSISTED WEIGHT LOSS – Bariatric medications can be a wonderful adjunct in the overall plan to attain healthy weight goals. In addition to diet and exercise, weight loss medications are used in multiple settings to aid in the process of achieving a healthy BMI (body mass index). These medications work to curb hunger and improve impulse control which can lead to better dietary choices. Find out more here.
Diet Basics – Make These Healthy Changes
CARBOHYDRATES: Should be about 40% of your total caloric intake. The total should not be less than 130 grams/day. A minimum of 20-35 grams/day of fiber.
PROTEIN: Should be about 30% of your total caloric intake.
FATS: Should be about 30% of your total caloric intake. Choose mono- and polyunsaturated fats: olive oil, canola oil, nuts/seeds, fish twice a week (choose those high in omega-3 fatty acids: salmon, herring, trout, sardines, fresh tuna).
PRACTICE MINDFUL EATING: Eat only when you are hungry.
- A pedometer can really help you objectively gauge your walking. On average, inactive people take 2,000 to 4,000 steps per day, moderately active people take 5,000 to 7,000 steps per day, and active people take 10,000 or more steps per day.
- Just 10 minutes of brisk walking can give you an hour or two of increased energy.
- When it comes to exercise, peer pressure can be both healthy and motivating.
- Your ideal workout spot may be the one in which you feel most at home.
- Exercise is as much for the mind as it is for the body.
- Muscles have memory. The more you exercise, the more your body will adapt.
- Doing moderate workouts consistently is better than doing intense workouts inconsistently.
- You can regain about 20 years’ worth of age-associated losses in strength and muscle mass within about 2 months of resistance strength training.
- One study showed women who diet and do strength training lose 44% more fat than the ones who diet only.
- Stronger muscles are LESS injury prone.
RESPECT the exercise time you schedule on your calendar as if it was your biggest client or closest friend. Honor appointments with yourself and do not break them.