Successful Weight Management

Dear Dr. Wonson:
I got a little carried away during the holidays and gained five pounds! What is the best way to manage my weight, and keep those extra pounds off for good?
- Resolving to Stay Fit

Dear Resolving:
You're not alone. Fortunately, managing your weight doesn't have to be difficult or restrictive. Weight management isn't about eating less. It's about choosing the right kinds of foods. By combining smart eating habits with regular physical activity, those extra pounds will soon disappear. Here are a few simple and effective tips for successful weight management.
- Dr. Wonson D.C., L.Ac.

Eat a Balanced Diet
Low-calorie "fad" diets almost always deliver only temporary results. Sustained weight management requires a lifelong commitment to healthy eating. Eat a variety of whole grains, fruits and vegetables every day, and drink at least six to eight glasses of water. Remember, to manage your weight, you need energy to be active. So it's important to eat at regular intervals throughout the day.

Warm vs. Cold
To help your body function most efficiently and effectively, opt for warm food and drinks that complement your internal body temperature, which is 98.6 degrees. Cold temperatures constrict internal organs, requiring extra work for the body and impeding the digestive and elimination processes.

Protein vs. Carbohydrates
For sustained energy, eat high-protein foods such as lean cuts of meat, nuts and tofu. While carbohydrates such as bread, pasta and pastries generate only three hours of energy, protein fuels the body for an average of eight hours. You will feel satiated longer while enjoying increased mental and physical stamina.

A Little Fat is Good
Don't exclude all fat from your diet. In fact, your body requires moderate levels of fat to function properly. The secret is to eat the right types of fat. Avoid saturated fatty acids, which are found in meat, poultry, potato chips, processed foods and many dairy products. Instead, opt for foods rich in unsaturated fat, such as salmon, sea bass, olive oil, grape seed oil and sesame seed oil. While saturated fat has been linked to chronic health diseases such as heart disease and cancer, unsaturated fats perform many important functions within the body, promoting health and well being.

Exercise! Exercise! Exercise!
Successful weight management requires that your body burn as many calories as it consumes. Yet recent studies report that only one of every five people gets enough exercise to positively affect their weight and health. To dispose of excess calories while increasing your metabolism, engage in a minimum of 30 minutes of cardiovascular activity, such as walking, jogging or bicycling, three times per week. Take the stairs instead of the elevator, or go for a walk at lunch. You'll feel stronger both physically and mentally. Properly aligning your spine through regular adjustments will also help maximize workouts and prevent injuries. Just as cars require tune-ups before long trips, your body needs to be properly aligned to function properly.

Set Realistic Goals
Today's popular culture often sets unrealistic and unhealthy standards for the "ideal" weight. Instead of trying to be "thin," concentrate on achieving the best weight for your overall health and body type. Set realistic goals that focus on slow, sustainable weight management. If you eat too much one week, choose your meals a little more carefully the next. The important thing is to maintain a healthy lifestyle, and leave the "yo-yo" dieting cycle behind for good.

Maintain a Balanced Lifestyle
A balanced lifestyle is essential to any weight management program. Stress, anxiety and depression are the major reasons people cite for overeating. In addition to eating the right foods and exercising, make time to take care of other aspects of your life as well. Meditation, acupressure and acupuncture can help restore the internal harmony that makes your mind and body whole.

Specific dietary recommendations for meals and snacks are available through Dr. Wonson's office. Enjoy a happy and healthy new year in 2002. Eat well and exercise today!