The Dos And Don’ts Of Fat Loss Over 40

Eat By Design

Remember when you could stay up late; eat from your favourite fast food joint, workout a couple of hours a week, and stay relatively fit?

Once you put 40 in your rearview, everything seems to change.

Just looking at those fries seems to tighten the belt…

Don’t get your 8 hours?

… More lbs. added.

And workouts?

…Sweating it out any less than daily seems to be a waste of time.

Here are the dos and don’ts of fat loss over 40.

DON’T GO ALL IN DAY ONE

Whenever you decide it’s time to make a change, don’t try to make that change all at once.

Success statistics show over and over, those who tackle one new habit at a time will more consistently succeed than those who attempt to implement two or more new habits into their routine.

Imagine the success rate for someone attempting 5 or 10!

DON’T JACK UP YOUR CARDIO

Although this is the most common approach to fat loss, especially in those over 40, putting more miles on the bike or treadmill will only work against you.

Calories burned during aerobic activity are fickle and short-lived.

Spend 30 minutes burning 250 calories only to see it disappear with the post-workout treat that you “earned”.

DON’T FALL FOR THE NEXT FAD DIET

There’s a reason juice cleanses, detoxes, and fancy supplements from the rain forest all stay near the top of the Google search results… because they don’t work.

It is feasible that some short-term results can be attributed to these gimmicks but it’s less to do with the product itself and more to do with the fact that they replace other bad habits that held back your results.

DON’T BASE ALL SUCCESS ON THE SCALE

Too many variables influence total weight to allow the scale to be a primary success determinant.

Water retention, carbohydrate intake, time of day, menstrual cycle, lean muscle and many more factors will impact the number you see on the scale.

Base successful fat loss on how your clothes fit, how you look in the mirror or use more objective body fat testing systems.

DO MAXIMIZE YOUR SLEEP ROUTINE

Quality sleep is a missing link to fat loss over 40.

Poor sleep leads to an increase in stress hormones and a decrease in metabolism, two cornerstones of a fat loss regiment.

Cold room, minimal light, no devices, adequate mineral intake, nasal breathing…

The list for creating a healthy sleep environment is lengthy but worthwhile exploring.

DO EAT WHEN YOU’RE HUNGRY

Fasting is “in” and rightfully so, delaying meals is a simple way to reduce total calorie intake but…

Not eating to the point of needing to binge on anything insight will be counterproductive.

The solution is eating when you’re hungry.

Don’t graze, don’t snack, eat.

What should you eat?

DO BUMP UP YOUR PROTEIN INTAKE

When it is time to eat, focus on protein intake.

Protein is the number one most important macronutrient when it comes to fat loss.

It’s satiating, meaning it fills you up more than fat or carbohydrates.

It helps regulate blood glucose levels.

It gives your body the important building blocks for maintaining muscle.

How much? If it’s coming from real food sources… much more than you think!

DO LIFT WEIGHTS

While cardio is the “go-to” when it comes to exercising for fat loss…

Resistance training, especially over 40, is fundamental.

The more muscle you have…

  • The better your insulin sensitivity
  • The more space you have for glucose
  • The more calories you’ll burn just sitting around doing nothing

DO DRINK H2O

Drinking more water will reduce the signals of hunger.

Research has shown that being adequately hydrated can reduce calories consumed by over 200 per day.

That’s equal to 2 extra pounds of fat loss per month!

DO IT FOR YOU

The best reason to change is not because you recently gained a few pounds, have a beach vacation upcoming or you saw your old flame looking great.

It’s because you believe that you’re worth it.

Working on your self-esteem may be the world’s most under-valued fat loss tip.

Now that you’re in the know, go ahead and make it so.

Dr. Steven Gall has been offering exceptional chiropractic care to infants, children and adults for over 25 years. He has spent his life learning, and improving his knowledge, skills and ability to provide his care. As a public speaker and health coach he strives to assist people in seeing and attaining a life of extraordinary health. Contact the office to join others who have started the same journey.

Ditch The Resolutions And Do This Instead

Think By Design

How often do your resolutions become reality?

If you’re like most, it’s about 8% of the time, and that’s not even terrible considering less than 25% of people stay committed to the end of the first 30 days!

This year, ditch the resolutions and do this instead.

The primary reason traditional resolutions rarely work is because they focus too much attention on the end result as opposed to the process it’ll take to get there.

“I’m going to lose 10 pounds this year!”

It’s a worthy goal, but that declaration has nothing to do with the success path or day-to-day commitments required to make it real.

Follow this process to improve your life in 2021 and beyond.

ASSESS YOUR LONG-TERM GOALS  

It’s not as though goal setting has no value, only that revisiting your long-term vision is step one, not the only step.

Dream big as most tend to underestimate what they can accomplish in a lifetime and overestimate what they can do today.

ASSIGN A DOLLAR AMOUNT

Living in reality is a fantastic way to create the future you’re dreaming of.

Just about everything has a monetary cost, so it only makes sense to assign that cost.

“What will the mortgage be on our dream house?”

“How much do we save for life experiences?”

“How much will we need to save for the kids education?”

Once you have a monthly expense total for your Dream Life, you can reverse engineer the revenue you’ll need to earn and what you’ll need to accomplish to earn it.

Aside from a real sense of peace that comes with knowing your numbers, it also

gives a deeper purpose to the day-to-day actions that you’ll be completing.

PLAN LIKE A CORPORATION

Split your year into 4 quarters and approach your life planning no differently than Amazon or Apple would schedule there’s.

Success leaves clues, and it only makes sense we follow the trail and follow suit.

Every 90 days, host a detailed strategy session for yourself or your family during which you’ll review your successes and failures, your proximity to the future goals, and what changes, if any, need to be made.

CREATE COMMITMENTS

Once you’ve made it this far, you can easily replace your annual resolutions with commitments to each and any action steps required to move you closer to your future dreams.

Whether that dream is retirement or losing 10 pounds, it’s all the exact same process.

Set your daily schedule to support keeping your commitments and encourage those around you to help keep you accountable to them.

When you apply this process over time, the results become exponential.

You’re not only able to complete one commitment and replace it with another but instead; many prior commitments simply become your new habits.

Those well thought out habits push the unconscious, and often detrimental routines aside, leaving you with progressively more and more strong, life-enhancing automatic actions to guide your success.

Now, if given two choices, which do you think is better?

A New Year’s resolution or an entirely new you… every year!

 

Dr. Steven Gall has been offering exceptional chiropractic care to infants, children and adults for over 25 years. He has spent his life learning, and improving his knowledge, skills and ability to provide his care. As a public speaker and health coach he strives to assist people in seeing and attaining a life of extraordinary health. Contact the office to join others who have started the same journey.

6 Steps To Design A Pain-Free Workstation

Move By Design

When workstations are set up properly you will be less likely to experience problems such as headaches, eye strain, neck and back pain, as well as prevent bursitis and tendon problems linked to repetitive movements.

Set up your own optimized space with these 6 steps to design a pain-free workstation.

Monitor Height

Start by setting up your monitor such that the top of your screen is at eye level. This can be done most easily with an adjustable height desk or desk topper.

If a new desk is out of the question, you can always add a stack of books under your computer monitor.

Note, if you’re using a laptop, you will need to have an external keyboard to meet optimal ergonomic criteria.

Monitor Distance

The monitor should be between 18-36 inches from your eyes. A single monitor can be placed closer to the 18-inch mark whereas a dual monitor system would be best placed closer to the 36-inch position.

Blue light blocking glasses can also be beneficial to reduce eyestrain.

Keyboard & Mouse

The keyboard and mouse should be placed beside one another, at the same height, and close to the front edge of the workstation.

The desk or keyboard holder needs to be adjustable in order to compensate for any necessary modifications in the wrist angle.

Desktop Arrangement

The frequently used items (pens, pencils, paper, etc.) should be placed within arms reach to avoid excessive reaching, bending, and twisting.

Chair Design

While it’s common thinking to focus on a chair with extra lumbar support, I prefer the opposite.

Similar to shoes in which too much support reduces the strength development and mobility of the feet, using support from a chair silences the spinal musculature and causes abnormal pelvic tilting.

By moving towards the front of your chair and not using the backrest, you’ll require the more consistent activity of the muscle that supports the spine.

Sit up tall, keep the shoulder back and down, knees bent between 90 and 120 degrees, and position your feet on the floor or footrest.

To Sit or Stand: That is The Question?

There is potential for a standing workstation to be a better option than sitting, although some of the research gives us conflicting information depending on what parameters are being measured.

Some of the advantages are:

  • Reduced Leg Weakening
  • Less Hip Flexor Tightening
  • More Glute Activity

The final advantage and the main reason why a standing station could be a great choice is more overall movement.

When standing, it’s more likely you’ll be inclined to move versus while working from a seated position.

How much you move, regardless of a sitting or standing desk, is a determining factor for which choice is the healthier one.

Either way, taking micro-breaks is very important.

Getting up and walking around for 10 minutes at the end of every 30-60 minutes can make a world of difference over the course of long days, weeks, and months working away in front of a computer.

Have you set up your pain-free workstation?

Dr. Steven Gall has been offering exceptional chiropractic care to infants, children and adults for over 25 years. He has spent his life learning, and improving his knowledge, skills and ability to provide his care. As a public speaker and health coach he strives to assist people in seeing and attaining a life of extraordinary health. Contact the office to join others who have started the same journey.

20 Interesting Signs You’re Stressed

Think By Design

Most people assume they’ll know when they’re “stressed”.

They will often recognize stress as the feeling of anxiety but being overwhelmed is only one way to know that stress is affecting you.,,

Here are 20 interesting signs you’re stressed.

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Dr. Steven Gall has been offering exceptional chiropractic care to infants, children and adults for over 25 years. He has spent his life learning, and improving his knowledge, skills and ability to provide his care. As a public speaker and health coach he strives to assist people in seeing and attaining a life of extraordinary health. Contact the office to join others who have started the same journey.