Time to Get in to Shape in the New Year

Getting into shape, for many, is a daunting task.  Living in a world of fast food chains, coffee stores and bakeries at every corner, doesn’t make it any easier. Here are some helpful tips to guide you in the right direction of getting healthy!

Portion Control

Portion size plays a huge part in your weight loss program. Avoid the all you can eat buffets and make a conscious effort on cutting down the amount of food you eat.  One common trick is to use a smaller plate to make your brain think the portion size is bigger than it really is.  You can still enjoy small indulgences, but the key is moderation, share your dessert with a friend or someone you like.

Snack Through the Day

Munch on healthy snacks like nuts, fruit, and veggies throughout the day to keep your energy level up. When you starve yourself or save up your calories for the last meal, you tend to overeat.  Always have a zip lock bag of nuts, almonds, or a packaged nut bar to help curve the between meal cravings.

Eat More Protein and Fiber

Food high in fiber and protein keeps you feeling full for for longer, so you don’t get the midday or midnight munchies. High fiber foods include beans (legumes), green vegetables, and oatmeal. Some food high in proteins are eggs, almonds and chicken breast.

Count Your Calories

A new year’s resolution to go to the gym usually ends in utter failure for most people. Find a sport or activity you enjoy doing, whether it be hiking, tennis, dancing, find something you can stick to.  You may be surprised how much calories you consume in a day! By keeping a food diary of what you eat in a day, you can eliminate unnecessary calories.

Chronic diseases such as heart disease and diabetes are one of the leading causes of mortality in the United States and are the result of modifiable behaviors.  As promoters of health and wellness, physical therapists play a large role in encouraging people of the importance physical activity and healthy lifestyle changes to prevent such diseases.  By incorporating some of these tips into your daily life, you can make healthier choices and live a life full of health and wellness!  Do you need help getting back in to shape?  CLICK HERE for a FREE Discovery Visits to learn how we can help return you to life!

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Andrew Vertson

Andrew received his Bachelor’s Degree in Exercise Science from California State University, Fresno in 1991. He then earned his Master’s degree of Physical Therapy in 1996 and his Doctorate degree of Physical Therapy in 2002 from Loma Linda University. In 1996 he also earned his Certification as an Athletic Trainer. He has also completed extensive post-graduate course work in orthopedic manual therapy through Kaiser-West Los Angeles and the Ola Grimsby Institute.

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