weight-loss Archives - Synergy Chiropractic

Tag: weight-loss

Is the ‘keto’ diet right for you?

If you have a sweet tooth, you know it can be difficult to avoid sugary foods like pastries, candy, or even soda. Which sugary food is your weakness?

Researchers have proven that sugar is a key contributor to weight gain. But how?

Well, sugar is made up of two molecules: glucose and fructose. Glucose is what your body uses for energy. Fructose, on the other hand, is a molecule that your liver turns to fat and is a key contributor to weight gain and disease.

When you eat carbohydrates/sugar, it causes your blood glucose to rise, which can be toxic if it is in large amounts. So your body produces insulin to get the glucose out of your blood and into the cells to be used for energy. Over time, when your body is chronically and your body can actually build a resistance to insulin which means that your pancreas works harder to create the same balance. When the resistance to insulin reaches a critical point, it can result in type II diabetes. But first, your body begins storing an overabundance of fat in your fat cells. The worst part? Not only do you start “gaining weight” but your body has a tough time getting the energy out of the fat cells, which means your brain thinks you are hungry, and you eat even more. What a vicious cycle!

  • Excess sugar can lead to cardiovascular disease, type 2 diabetes, and weight gain.
  • Eating sugary foods can result in your body storing away more fat.
  • Sugar can trick your brain into thinking it’s still hungry (even after you’ve eaten a full meal).

Enter the Ketogenic Diet

The Ketogenic diet is a very strict and significant cutting out of carbohydrates and replaces them with higher amounts of fat and protein. Ketogenic diets have been shown to reverse type II diabetes, changed the lives of those with epilepsy and shows great results for those with Alzheimer’s. The effects of massive reductions in blood sugar have huge implications in all sorts of other health conditions. Some of these conditions are greatly helped by reductions in blood sugar levels:

  • cholesterol
  • triglycerides
  • metabolic syndrome
  • stroke
  • cardiovascular disease
  • syndrome X
  • brain injuries
  • PCOS (polycystic ovarian syndrome)
  • acne

By drastically reducing the carbohydrate intake, the body reduces its production of insulin. Body fat is then highly mobilized for energy production (yay fat burning!). But the key players here are another less well known fuel source – KETONES.

What are KETONES?

What are ketone bodies?

Ketones are a metabolite that the brain and body can use as an efficient energy fuel source. Ketones are a type of fuel produced by the liver. Getting the liver to produce ketones is challenging unless you are able to cut out carbs almost entirely. It may take a few days to actually get into ketosis and you have to watch the quantity of protein you are eating as well.

So how do you follow the keto diet?

Ketogenic diets rely on a large intake of fat. Eating fat at every meal is essential. In a typical 2000 calorie per day diet, one might strive for 165 grams of fat, 75 grams of protein and 40 grams of carbohydrates.

OK, OK – stay with me. Eating quality fats is advantageous for many reasons. Once vilified for its supposed negative effects on cardiovascular disease, fats are not all equal. In the ketogenic diet, saturated fats (lard, coconut, palm, butter and cocoa butter) are consumed in high quantities. Unsaturated fats like almonds, walnuts, avocados are all great too. Trans fats like hydrogenated oils are definitely out. These are the ones highly connected with inflammation and disease.

Carbohydrate source like low glycemic vegetables like leafy greens (spinach, chard, etc), broccoli, cauliflower, brussel sprouts, asparagus, pepper, garlic, etc are amazing choices. Fruit is allowed but restricted to low glycemic types like berries and only in small amounts.

Risks associated with Ketogenic Diets

There are some inherent risks with the diet that require you to pay attention to.

Liver and Kidney problems. By consuming large amounts of fat and protein, any existing liver or kidney problems may worsen.

Constipation. Cutting out lots of fibrous foods can shut down your digestion. It’s important to maintain good electrolyte levels. Consider adding salt to drinking water to avoid problems.

Mental Health. Cutting out carbs can can cause ‘fuzzy’ brain and mood swings. While these typically only occur at the beginning, many people report higher levels of mental clarity once they achieve ketosis.

Nutrient Deficiency. Maintaining adequate nutrient intake is paramount to human health. Consuming large levels of a variety of vegetables is critical to maintaining proper nutritional mineral and vitamin levels.

Where do you go from here?

Staying fit and healthy can be challenging, but we’re here for you. How you choose to eat is one of the most important aspects of living a healthy life. When you make good choices about how you eat, how you move, and how you think – you are set up for a healthy life.

Dropping the Winter Weight

If you are looking to lose a few extra pounds this month, you are not alone. Many of our patients are working towards a similar goal.

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle.
So where does Chiropractic fit in?

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.

Also, many people report reduced stress after getting adjusted. This makes sense because research studies have shown reduced muscle tension in the body after an adjustment.

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.

Join us for our Weight Loss Workshop March 26, 2019 at 6:15PM.

Click here to Register!

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and RogersTV.He is also the Chairman of the Alliance for Chiropractic of Ontario.

Can Chiropractic Help You Lose Weight?

Losing weight is a focus for many in the spring.  If you’ve put on some extra weight this past winter, you are not alone. Many of our patients are working towards a similar goal.  We are going to help kick start your ‘Spring Cleaning’

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in?

How Chiropractic Helps

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems that may limit your mobility. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.  Movement is a key step in shedding weight.

Also, many people report reduced stress after getting adjusted. This makes senses because research studies have shown reduced muscle tension in the shoulders after an adjustment.

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.

  • Chiropractic has been shown to reduce the stress and tension in the muscles that support your head and neck.
  • Staying active with daily exercise will help keep your muscles toned and reduce your risk of injury.
  • Lower your sugar intake to avoid those devastating blood sugar crashes in the afternoon.

Next Steps:

Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals.

We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health.

On May 15th, we are hosting our “Weight Loss Workshop” at 6:15pm.

Sign up here!

Science Source:

  • The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015
  • Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017
  • Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016
  • Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy.Evidence-Based Complementary and Alternative Medicine 2017

Weight-Loss: Stop the Yo-Yo!

Weight-loss is the number one ‘resolution’ every new year.  If you are like most people in January, you maybe decided not to set any resolutions, but perhaps this is your year to:

“Lose some weight.”

“Shed some pounds.”

“Get ripped!”

I know that in my practice, I’ve had numerous patients tell me that their goal is weight-loss this year.  I then ask them “what’s your plan to make that happen?”.  Invariably their responses are “eat better and exercise”.

Aside – I was a highly respected and sought after personal trainer before I went to Chiropractic college.  In January, our membership sales would skyrocket.  As cliche as it is, within 3 weeks most people quit coming to the gym.  All of them had the same goals – “weight-loss by eating better and exercise’

Let’s take a hard look at why people fail and how YOU can succeed!

 

The Weight-loss Epidemic – A look at the facts:

Weight gain after eating

It is well know that 95% of all dieters who lose weight will gain it back within 5 years.   Of those that diet, 40% of people will gain even more weight than they lost.

According to the Centers of Disease Control and Prevention, over 1/3 of adults are obese.  When it comes to weight-loss, we often think of adults.  But it is a hot topic amongst today’s youth and has lasting negative effects.  Girls who diet in their early teenage years are three times more likely to become overweight within five years, even if they started at a normal weight.

Poor self-image

For most people who struggle with their weight, there is a strong association of poor self-image.  According to data from the Keep it Real Campaign, 78% of 17-year-old girls are unhappy with their bodies.  As any one knows, this age group is highly influenced by their peers and weight is often a target to bullying.

It seems that body image challenges are starting at an even younger age.  Staggeringly, 80% of all 10 year-old-girls have already been on a diet.  As the parent of a 10 year old daughter, I can see challenges in discerning the difference between ‘healthy’ and ‘skinny’.  As parents, it is important to keep lines of communication open and be sure to properly define terms with your kids.

Finally, in a survey of female college students, 44% who dieted were of normal weight!  As university and college student struggle to move into adulthood, it seems that a large number of them are concerned with their weight.

Dieting can be dangerous

When it comes to dieting methods, many elect for the ‘starvation’ mode.  In one particular study it was determined that 50% of teenage girls and one third of teenage boys use unhealthy weight control methods.  This may include but not limited to vomiting, taking laxatives, fat-burning pills and improper fasting.

Eating disorders

It is estimated that up to three million people have an eating disorder in Canada alone.  This statistic is regardless of age or gender.  Men who have eating disorders are less likely to get help because of the connotation that it’s a “women’s problem.”  Eating disorders come in different forms.  Anorexia refers to when an irrational fear and the individual avoids food intake and psychologically sees themselves as being overweight or ‘fat’ when they are actually underweight or quite lean.  Bulimia consists of high levels of guilt after binge eating or even consuming a proper amount of food and then purged usually through vomiting

Unsustainable

This is by far the largest reason why most people fail at weight-loss.  Many people choose diets that are not sustainable lifestyle choices.  They attempt to deprive themselves all at once.  They force themselves to eat in a way that is radical for them.  The results is usually a temporary improvement in their dietary habits only to succumb to the challenge of the ‘all or nothing’ principle.

The biggest problem with an unsustainable weight-loss regime is that is doesn’t treat the underlying cause.  Overeating and unhealthy choices are often not about the food – but are triggered by emotional or mental causes, including trauma.  It is our psychological understanding and philosophical premise of what food is and what health is that determines one’s success or failure at weight-loss.

The metabolism

By reducing caloric intake, we cause the body to decrease body temperature and reduce activity levels – thus decreasing energy burned and metabolic rate.  This is the anti-thesis of what we want!  Interestingly, someone who lost weight quickly will generally have a slower metabolism than someone who was at the same weight without diet.  It is well documented that hormonal changes occur in dieters.  Hormones that tell the brain when you’re full are decreased with weight loss.  The hormone that stimulates hunger, ghrelin, is increased with weight loss.  So we need ways to keep our metabolisms high, stay satiated and get all of our nutritional requirements.

The brain tells your body what it “should” weigh, within a 10 or 15 pound range.  In the brain, the hypothalamus pushes the body back to “normal,” even if that normal weight is overweight, even seven years after original weight-loss.

“Diet” foods

Most marketed “diet” foods are made out of artificial ingredients.  The truth about “Fat Free” products is that they are especially unhealthy.  Mayonnaise, for example, is made out of a cup of oil, an egg yolk, vinegar, and mustard and is 98% fat – so “fat-free mayonnaise” is as fake as you can get!   Manufactturers will often use sugar or starch fillers to thicken their ‘fat-free’ products.  This in turn drives your insulin up, and increases your insulin resistance.  Your body stops responding to insulin and you convert and store more fat!

But…but…but it’s fat-free!!

Non-sense.

Eat the full fat product. Butter, bacon, avocados.  Eat it all.

Artificial sweeteners

Diet soda contains artificial sweeteners, which can confuse the body.  The body is tasting sweetness, but not getting the expected energy from it, so it may promote overeating.  Artificial sweeteners interfere with hormones in the body that regulates blood sugar and satiety.  This causes you constantly disrupts your blood sugar levels making you always feel hungry.

So let’s dive into how we reframe our minds, change our habits and ultimately make sustainable changes that will help you stop the YO-YO!

The Anti-Diet Diet

First, let’s look for things in your body to be appreciative about! It can be anything…

Confidence is the best outfit. Rock it and own it.

  • Your beautiful hair.
  • Your strong legs.
  • Your nice hands.
  • Your ability to see.
  • That you have skin.
  • Your cheekbones.
  • Get focused.

The more you focus on the things you like about yourself, the more things you will find to like about yourself.  By showing your body love (no matter what it looks like now), you’re programming your subconscious to create more opportunity for you to love yourself (which may result in it decreasing your appetite and losing weight).   You MUST change how you view yourself and your health.

Ask yourself:

Who do you want to be? Not what the magazines, your mother, your friends, your favorite instagram celebrity etc wants you to be.  Think of yourself as how you want to be.  I highly recommend writing out “What do I want?”.  List ALL of the things YOU want.

Next – spend time everyday and visualize yourself looking how you want to.  Even just a couple of minutes trains your brain to see and feel your body differently.  The important thing is that you feel good during the visualization. Avoid negativity!  Avoid the ‘haters’!   Don’t partake in body bashing talks, and don’t read magazines/look at social media memes or photos that make you feel bad about yourself!  Appreciate qualities in other people without comparison.  Celebrate them for their accomplishments.  By celebrating others you focus on abundance and attract compliments.  If you notice negative qualities in others – realize you’re projecting thoughts about yourself onto them. Choose to think positive thoughts instead.  Write down your thoughts in a journal and focus on what little step you took that day to move forward.

Please please please – Don’t weigh yourself.  It is a terrible indicator of how healthy you are.

Throw away your scale!

Your weight is NOT a reflection of WHO YOU ARE!

Intuitive eating

Eat when you’re hungry!  Don’t “save your hunger” for certain times of the day – you’re more prone to overeating and missing your body’s signals when it’s hungry.  Your body intuitively knows what it needs to be strong and healthy – listen to it.  It might be scary to eat real foods with full fat, or without artificial sweeteners, but trust yourself!  You might end up eating more calories at first, but your body will adjust!

Trust yourself!

Eat what you want, but pay attention to what foods give you energy, and which foods make you feel sick or tired. Focus on the foods that make you feel good!  If you do eat “bad” food, don’t beat yourself up, or you’ll train your subconscious to make more poor choices – love yourself, and focus on eating healthy food again.

Stop eating when you are no longer hungry!  Before starting your meal, think – if I get full before I finish everything on my plate, how can I store the food and eat it later?  You should never feel like you have to clean your plate.

Sorry but your parents were wrong to enforce that habit.

Some people are scared of wasting food because “there are starving children in the world” – but how does your eating food that your body doesn’t need help them?  If portion control is an issue, use smaller plates – you’re more likely to eat less!  You can also drink a full glass of water prior to eating.  The volume of water will fill you up and help you overcome the feelings of fullness.

Another thought on water – If you’re not sure if you’re hungry… Drink water: your body‘s signals for hunger and thirst are sometimes hard to distinguish.

Ask yourself how you’re feeling emotionally, and get to the root of it. If you’ve had a hard day at work or school, ask yourself  “Are you eating because you have an emotional issue that needs to be addressed?”

Make eating enjoyable.  Lots of fresh vegetables with a great lean protein is a energizing meal that feels great for hours.  I always recommend and strive to have at least one fresh vegetable at every meal.  The fibre and nutrients pack a punch.

Exercise

Find exercise that you enjoy doing – it can be anything.  Don’t force it.  Don’t force yourself to exercise at first. If you make exercise a punishment for your body, you won’t get positive results.  See exercise as a way to love your body and make it feel energized!  Exercise will always improve your mood.  It is consistently the number one way to  improve mood and decrease signs of depression.  If you’re an emotional eater, exercise can help!  Consider going for a walk and de-stressing before dinner.  It will help you burn calories, build muscle and burn fat from your body.

Eat Right. Be Fit. Think Well. Get Adjusted.

Chiropractic Care.

I can’t even count the number of patients in my practice who have told me that they’ve lost weight since starting chiropractic care despite NOT changing any thing else.  Chiropractic helps put the spine into proper alignment, so that the nervous system can function properly.

The nervous system is the master controller of the entire body.  The nervous system sends signals to the brain that tells you when you’re full.   A healthy nervous system can mean a healthy digestive system!

Chiropractic & the metabolic system

Chiropractic can help the metabolism by correcting underlying issues.  Imbalances in the nervous system can affect hormone production such as blood sugar regulation.

The message behind chiropractic is that the body is an amazing, self-healing organism.  At Synergy Chiropractic we’re here to support you – going to receive regular chiropractic care can be your reminder to love your body!