Many of us are stuck at home right now, and we’re all starting to feel a bit bored. In particular, it can be easy to fall into a rut with your workout routine. Your options are limited, so exercise can become less than thrilling at this time. But because you’re still dedicated to your weight loss plan, you want to keep going. Use these five tips to motivate yourself when boredom strikes.
Try a different workout. Yes, your options seem more limited, but you still have plenty of them. If you’re utilizing YouTube or another streaming service, check out a brand new workout. You can try something totally different, from kickboxing to ballet, from the privacy of your own living room.
Experiment with new recipes. Try Indian cuisine, Thai curry, a unique salad recipe, or something else that’s new to you. Even if your regular daily routine is boring, a spicy or interesting recipe can liven up your life.
Sign up for meal delivery. Many meal preparation services cater to dietary preferences – from paleo to low carb and more. Signing up for a meal delivery service can help you learn new recipes and even try new types of produce, with very little effort. All of the instructions are easy to follow, and most meals require about thirty minutes from start to finish.
Continue to increase your difficulty. Maybe you had to switch to body weight exercises, because your gym is closed now. You can still increase the difficulty of your workouts by adding reps, or holding weights as you squat or lunge. Push-ups and planks become more challenging when you elevate your feet.
Set a different type of goal. Yes, you want to make progress with your weight loss plan. But there are other ways to feel healthy and confident. Work on your posture, get better quality sleep, or admire how great your skin looks when you’re properly hydrated. There’s more to life than numbers on a scale!
But of course, we’re still here for you if you have questions about your weight loss plan. Give us a call and we can help you troubleshoot any obstacles you might be facing at this time.
You’ve always heard that certain “junk” foods are bad for you. But is it all about weight gain? Or is there some other reason that processed, sugary treats should be avoided?
More junk, less nutrients. On problem with junk foods is that we simply eat only so many calories in a day. When you fill up on foods that are high in sodium, trans fats, sugar, and not much else, then you will probably have a hard time meeting your body’s actual nutrient requirements. Over time that means that you could develop nutrient deficiencies that damage your health.
Inflammation is a factor. “Junk” foods also increase inflammation in the body, which means your body’s immune system is activated to fight a foreign invader. Unfortunately, if you’re not actually fighting off a cold or flu, then your immune system can simply turn on you. Many autoimmune diseases are linked to inflammation, which can be traced back to diet in some circumstances.
Impaired senses. New research suggests that highly processed foods may carry other, long-term health effects. A recent study published by the British Journal of Ophthalmology links a diet high in processed foods to development of age-related macular degeneration (a serious eye disease involving gradual loss of vision).
Hearing loss, long thought to be an inevitable part of aging, might also be linked to diet. Recent research that a Mediterranean diet – high in healthy fats, lean proteins, and vegetables, and low in processed foods – lowered a person’s risk of hearing loss over time. That’s probably because inflammation can disrupt proper blood flow to the inner ear, and damages auditory pathways.
Finally, your taste buds can adapt themselves to “junk” foods, and over time require more and more of those flavors. Foods with “less” flavor – like a cucumber – don’t taste right anymore. You might overeat in order to feel satiated, or continually seek out more processed foods to obtain the flavor you crave. Taste buds can require 30 days or more to reset themselves.
Kicking a junk food habit and adopting a healthier lifestyle can be a challenge, but your health is worth it. Contact us to learn more about our medical weight loss plan, or about anti-aging strategies if that’s your goal. We can help you identify your dietary challenges and adjust them to protect your health and age happily.
You’ve been faithfully prepping your meals each night for a few weeks or months, and you’ve enjoyed some success with your weight loss plan. But lately, you’re getting tired of the same old routine and the same old foods. Try these five ways to break out of your meal prep rut, and start enjoying homemade meals and snacks again.
Try some new sauces and marinades. When marinating meat to go on the grill later, try new marinades (either ones you whip up yourself, or bottled versions that you purchase). As for toppings, try out some tahini, chimichurri, tazhiki, pesto, or Thai peanut sauce. Google some salad dressing recipes, and try whipping up your own Green Goddess or raspberry vinaigrette.
Get ethnic. Branch out and try some ethnic foods with which you’re not familiar. You will learn to combine ingredients in new ways, and appreciate interesting combinations of herbs and spices. You could even play around with “theme nights” during which you enjoy music or a movie from a particular culture while whipping up a new dish.
Identify new proteins. Sick of the same old shredded chicken and boiled eggs? Branch out a little, and identify some new sources of protein. Try adding more seafood to your diet, or experiment with chickpeas, lentils, black beans, and tofu.
Join a co-op or produce box service. Reduce waist and enjoy lower prices on produce, while experimenting with new fruits and veggies, by joining a co-op or produce box service. You won’t want to waste anything from your bulk order, so you’ll learn to come up with new recipes and try different dishes.
If you like it, write it down. There’s nothing worse than trying to remember how you created a particularly fantastic meal! Record your culinary experiments on an index card for quick reference later. These will come in handy in a pinch, when you can’t think of anything to cook for dinner.
And if you need any other tips regarding your weight loss plan, give us a call. We can help you identify your challenges and come up with more creative solutions.
If you want to fight inflammation, ward off chronic disease, and potentially drop a few pounds, you know that implementing a weight loss plan can feel overwhelming. So you might be happy to know that there are small changes, that you can implement right now, that will kick start your plans to get healthier. Then, if you want to pursue a doctor prescribed weight loss plan, we can meet up and discuss your needs.
Start the day with water. Most of us wake up dehydrated in the morning, and then make matters worse by sipping coffee (a diuretic). Keep a water bottle by your bed, and down about 8 ounces as soon as you wake up. Getting hydrated will boost energy and help you get going, especially if you work out in the morning.
Put away tempting junk foods (or just get rid of them). When tempting junk foods are in plain sight, you’re more likely to think about them and crave them. Store them out of sight, or get rid of them entirely. If you have to drive to the store to obtain the object of a craving, you will be less likely to indulge in it.
Take a walk during lunchtime. Spend about half of your lunch break walking – outside, if you can, to reap the mood boosting benefits of sunshine. But even an indoor walk will help to increase your metabolism and give you more energy for the afternoon.
Buy a new pair of shoes, or some workout clothes. Investing in new gear will motivate you to get out and use it!
Plan your next grocery store trip. Most of us have forgotten how to plan meals, and find ourselves aimlessly wandering the grocery store aisles. This can be a recipe for dietary disaster, because we tend to purchase whatever sounds good in the moment. Sit down and make a meal plan based around leafy greens, fresh veggies, and lean protein. Then hit the store.
Switch to whole grains. Refined (white) grains are digested quickly, boost your blood sugar, and then lead to a crash. By contrast, whole grains contain more fiber, are digested more slowly, and help you feel full much longer. They also contain important nutrients, so making the switch from white to whole grain can benefit your health, too.
Schedule an actual bedtime. As adults, many of us delay bedtime. But when you schedule a set bedtime, you commit yourself to getting eight hours of sleep that you truly need in order to function at your best.
These seven changes are easy for most people to implement within a few days. But if you want to pursue a weight loss plan, give us a call to discuss your exact needs. We can help you put together an eating plan to reach your goals and protect your health.