[Want to hear Hayden’s exciting news, plus the current happenings at Spinecare Salisbury? Head to the bottom of this post!]

Chiropractic care is an excellent ally if you’re trying to lose weight.

It may not seem like an obvious connection, but having healthy spine and nervous system plays a huge part in effortless weight loss. (And if you missed our article on why chiro & weight loss go together, you can read it here. It’ll make you say ‘WOAH!’)

Today we’re continuing the theme, with six unusual tips for looking great and losing weight for summer.

Prepare to be surprised, excited and inspired to think outside the weight loss box.

November is also ‘looking good for summer’ month at Spinecare, so today on Spinecare TV, Dr Hayden explains how chiropractic care and great posture can help you look and feel fantastic for summer.

Happy reading!

6 unconventional nutrition & lifestyle tips

to help you look great and lose weight

1. Meditate

We said unconventional, right?

Meditation – the practice of present moment awareness – can support weight loss in many ways. In fact, science says so!

Studies have shown that daily meditation not only helps people make better food choices in the moment, but also reduces cravings – a precious duo for dieters. (Daubenmier et al., 2011)

This may be due to brain training; encouraging mindfulness over impulsive action, as well as tuning you into true hunger signals (as opposed to those borne of emotion or boredom).

Stress reduction is another positive outcome of meditation. It reduces levels of cortisol, thus keeping you calmer and less likely to seek comfort in the fridge or pantry.

Where to begin: Sitting still is hard! Make it easier by starting small with an App like Headspace. It helps you meditate for just 10 minutes per day, which is enough to get the mossy ball of mindfulness rolling. Let us know how you go!

2. Walk more

Walking is the original form of exercise, and while it’s easy to dismiss as ‘too easy’, walking offers oodles of benefits for the modern human – including weight loss.

Why? Because it supports whole body health.

Sure, it burns calories, but walking also:

→ Lowers blood pressure. (Miyashita, Burns and Stensel, 2006)

→ Enhances cognitive function. (Vreugdenhil et al., 2011)

→ Increases longevity. (Sun, 2010)

→ Lowers triglycerides. (Miyashita, Burns and Stensel, 2006)

→ Boosts fitness.

All these things add up to one healthy, happy, weight-stable human.

Where to begin: Swap driving or public transport for walking. Leave earlier a few times per week to walk to work, or set out on foot for that coffee date. Have walking meetings with your colleagues, or simply take your doggie for more morning strolls.

3. Shop at your local farmer’s market

Where you shop can subtly influence your weight.

Allow us to explain!

Shopping at the supermarket goes like this:

→ You arrive, starving, after work.

→ There’s lots of colourful and tasty packaged food at head height to tempt you.

→ You impulse-buy more food than any one human can consume, because it’s 6:15pm and your body needs sustenance.

→ You’re disconnected from where the food came from, what it took to produce it, what’s in-season and why you should appreciate it.

→ You grab chocolate at the checkout.

→ You end up with more food, of lesser quality.

Shopping at the farmer’s market looks like:

→ An abundance of fresh, seasonal produce.

→ No plastic or packaging.

→ No processed stuff.

→ No junk food.

→ More fresh, nutrient-dense foods to keep you healthy.

→ Quality interactions with the people who grew your food.

→ Mindful, appreciative eating.

… resulting in a healthier relationship with your food and effortless weight management.

Where to begin: Jump on Google and find a farmer’s market near you. Get your green bags or trolley ready and make your first pilgrimage next Sunday morning. Enjoy!

4. Swap dessert for a piece of fruit

This tip requires little explanation.

Fruit is nature’s dessert. Sweet, juicy, low in calories, full of fiber and requiring zero preparation.

Instead of going cold turkey and giving up dessert altogether, reframe your nightly treat and look forward to fruit instead.

Where to begin: Grab an apple and a cup of tea. Enjoy! (Or you can add ceremony by chopping it up, garnishing with fresh mint, passionfruit and serving with a dollop of whole yogurt. But now you’re just showing off.)

5. Find a physical hobby that you LOVE

The key to losing weight for life is introducing habits you’ll sustain. And as humans hard-wired to seek pleasure, fun and ease, we’ll always favour habits that feel good over those that are hard.

To lose weight effortlessly, find active habits you LOVE.

→ Like bike riding? Join a cycling group and get a tad obsessed.

→ Enjoyed tennis as a kid? Find a local club and rekindle the passion.

→ Have a secret desire to surf? Challenge yourself to learn. Better still, find a friend who’ll be your ocean-loving buddy.

These activities all keep you fit – without having to think about it. The sport itself is the focus – not how many calories you’re burning. In this way, you’ll accidentally reap the benefits of physical exercise without the mental drudgery.

Where to begin: Take time to brainstorm hobbies you love. Have friends already doing them? Is there a club nearby? Pick something accessible, fun and not too intimidating…then do it!

6. Cook more

Our final unconventional weight loss tip is to COOK MORE.

Seems counterintuitive, doesn’t it? But stick with us.

Bad nutritional decisions are made when you’re over-hungry, tired and not thinking straight. Decrease the chances you’ll impulsively reach for the packaged food by having real food on-hand.

Always have leftovers.

Where to begin: Whatever you’re cooking, double the batch (but be careful not to double what goes on your plate!). Harness the power of tupperware – and your freezer – for re-heatable last minute meals. You’ll thank yourself later!

We hope these unconventional tips help you tackle weight loss with fun and creativity – rather than dread. Staying healthy shouldn’t feel hard or boring. It should be fun, energising and satisfying.

If you’re finding it hard to shift weight for summer, try something new. Take us up on one of our 6 tips and let us know how you go. We’d love to hear about your wellness wins!

Want more holistic, healthy lifestyle tips? Read these fantastic Spinecare articles.

What to do if you haven’t exercised for a while.

What to do if you love chocolate a little too much.

What’s new at Spinecare Salisbury?

Congratulations Dr Hayden & Gina!

On Friday the 28th of October myself and Gina welcomed into our world Hartley James Belle. It was an amazing 30 hour journey that ended with a 3.7 kg, 52 cm little man born by natural birth. Gina was such a trooper and inspiration and mum and bubba are doing great. I now know that you can’t know what it feels like until you have one of your own. A new chapter begins.

References

Daubenmier, J., Kristeller, J., Hecht, F., Maninger, N., Kuwata, M., Jhaveri, K., Lustig, R., Kemeny, M., Karan, L. and Epel, E. (2011). Mindfulness Intervention for Stress Eating to Reduce Cortisol and Abdominal Fat among Overweight and Obese Women: An Exploratory Randomized Controlled Study. Journal of Obesity, 2011, pp.1-13.

Miyashita, M., Burns, S. and Stensel, D. (2006). Accumulating Short Bouts of Running Exercise Throughout the Day Reduces Postprandial Plasma Triacylglycerol Concentrations and Resting Blood Pressure in Healthy Young Men. Journal of Physical Activity and Health, 3(1), pp.112-123.

Vreugdenhil, A., Cannell, J., Davies, A. and Razay, G. (2011). A community-based exercise programme to improve functional ability in people with Alzheimer’s disease: a randomized controlled trial. Scandinavian Journal of Caring Sciences, 26(1), pp.12-19.

Sun, Q. (2010). Physical Activity at Midlife in Relation to Successful Survival in Women at Age 70 Years or Older. Archives of Internal Medicine, 170(2), p.194.