Simply speaking, your body is made up of lean mass and fat mass. Lean mass consists of muscles, bones, organs, etc. Fat mass is body fat. While everyone needs a certain amount of fat to assist the body in storing energy, proving heat insulation and other functions, most Americans have too much fat on their bodies. Have your body fat percentage measured with our Omron Body Composition Monitor. Ask your Doctor of Chiropractic to help you. Check a body fat percentage chart to make sure you are within the healthy range for your age.
If your body fat percentage is higher than it should be, now is the time to increase your lean mass with strength training exercises, and decrease your body fat through healthier diet. Create short-term goals so you can celebrate success each week. Here are a myriad of simple steps you can choose to incorporate in your daily life:
- Eat 5 mini meals to keep your blood sugar and insulin production at an even level to avoid cravings and binge eating.
- Fill up on high-fiber non-starchy fresh and frozen veggies, but be mindful of portion size with other foods.
- Eliminate high-glycemic carbohydrates from your plate and your pantry (see our December issue); read labels carefully.
- Get enough sleep every night as sleep deprivation has been linked to weight gain.
- Drink plenty of water, dehydration slows the fat-burning process.
- Avoid mindless eating. Stress, socializing, watching TV, hormones, boredom, etc. can contribute to mindless eating. Eat slowly and chew thoughtfully for proper digestion. Make sure you're physically hungry, rather than emotionally hungry.
- Keep a journal of everything you put in your mouth; it's a great reality check.