Helpful tips to shed some pounds this spring.

Spring has sprung and as the weather gets warmer bringing us
closer to swimsuit season it is time to shed those extra pounds known as winter
warmth.  Dropping some pounds and trimming down can be done easily by making some small changes in our daily diet and doing a little bit of exercise which can lead to big changes in your quest for spring weight loss while boosting your health. 

• Eat plenty of vegetables and fruits because they are packed with nutrients and are lower in calories.  Large quantities increases fullness and provide energy.  If you eat a large low-calorie salad as a first course it may lower the amount of calories eaten at that meal.  
• Consume olive oil for cooking, making dressings, or sauces because it is rich in cancer-fighting polyphenols and heart-strengthening monounsaturated fats.  Olive oil consumption also results in higher levels of the hormone adiponectin within the body which has a metabolic effect to burn fat thus losing weight.    
• Stay hydrated! Drinking plenty of water will keep you burning calories.  This process requires an adequate supply of water in order to function efficiently and keep the fat burning process going.  Drinking water with meals will
  help you feel fuller sooner and will also help to keep food consumption low.  Your water intake is dependent on many factors such as weight, activity level, environmental factors, and diet.  As a general rule, if you find yourself being thirsty you need to drink more, when you drink enough water your urine usually will be pale yellow, and if you are going to the bathroom to frequently you may be drinking too much.
• Exercise to increase energy, burn fat, and lose weight.  There are many different ways to get plenty of exercise. You can go walking, jogging, running, strength training, and/or take fitness classes. 
  It is important to know what your limitations are when it comes to
  exercise so it may require you to find a trainer as well as a health care
  practitioner to make sure that it is safe for you to participate in an exercise
  program.      
• Get more sleep. Some research suggests that less than 6 hours per night may increase hunger and decrease your ability to process carbohydrates which can make weight loss more difficult. 
• And saving the best for last, treat your sweet
  tooth to some dark chocolate to help flatten your belly.  A recent study found that when men ate 3.5 ounces of chocolate two hours before a meal, those who had dark chocolate took in 17% fewer calories than those who ate milk chocolate.  Researchers believe that this is because dark
  chocolate is made with pure cocoa butter which is a source of digestion slowing stearic acid.  Because of this, dark chocolate takes more time to digest it staves off hunger which will help to reduce weight.

Implementing one or all of these tips will get you started on the path to trimming down for spring and the summer season.  If you have any questions contact us,
Performance Spine and Sports Medicine of Newtown at sportsmedicinenewtownpa.com.