weight loss

Time to drop a few pounds!

in Chiropractor  by August 20, 2021 0 comments

Don’t get me wrong losing weight is always a good idea.  It seems like putting it on takes a week and taking it off takes a month!  It will help everything from diabetes to high blood pressure.  Those are huge things that need all the help they can get but your Woodbridge, Dale City VA chiropractor wants to note it will also help low back pain.

According to the American Obesity Association, episodes of musculoskeletal pain, and specifically back pain, are prevalent among the nearly one-third of Americans who are classified as obese.  The American Obesity Association also reports that more obese persons say they are disabled and less able to complete everyday activities than persons with other chronic conditions.

Some of the most common obesity-related problems include musculoskeletal and joint related pain.  For people who are overweight, attention to overall weight loss is important as every pound adds strain to the muscles and ligaments in the back.  In order to compensate for extra weight, the spine can become tilted and stressed unevenly. As a result, over time, the back may lose its proper support and an unnatural curvature of the spine may develop.

In particular, pain and problems in the low back may be aggravated by obesity. This occurs for people with extra weight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lower back pain. According to the American Obesity Association, women who are obese or who have a large waist size are particularly at risk for lower back pain.

Obese or overweight patients may experience sciatica and low back pain from a herniated disc. This occurs when discs and other spinal structures are damaged from having to compensate for the pressure of extra weight on the back.

In addition, pinched nerves and piriformis syndrome may result when extra weight is pushed into spaces between bones in the low back area.

Arthritis of the spine that causes back pain may be aggravated when extra body weight strains joints. Those patients with a Body Mass Index (BMI) of greater than 25 are more likely to develop osteoarthritis than those with a lower BMI. The American Obesity Association recommends modest weight loss as a treatment for some types of osteoarthritis.

The effectiveness of back surgery may also be affected by a patient’s weight. Obese patients are at higher risk for complications and infections after surgery compared to patients who are not obese. For seriously overweight patients, paying attention to weight loss before undergoing back surgery may improve the healing process after surgery.

Identifying the Need for Weight Loss

Body Mass Index (BMI) is a measure commonly used by medical practitioners. BMI is a mathematical formula (BMI=kg/m2) that takes into account a person’s weight in kilograms and height in meters and calculates a number. The higher a person’s BMI falls on a pre-determined range of values, the higher the likelihood for obesity.  Although there is some debate over the specific meaning of BMI measurements, a BMI of 30 or higher is typically considered to be obese, while a measure of 25 to 29.9 is typically considered to be overweight.

It is also important to evaluate where excess fat is carried on the patient’s body. Patients who carry more weight around their midsection are at greater risk for obesity-related health problems, such as low back pain. Weight loss for health considerations is often advisable for women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Calories and exercise

in Chiropractor  by November 22, 2019 0 comments

Most people’s goals when they take on a new exercise program is weight loss.  For the most part it is a pretty well-known fact that you burn about 100 calories for every mile you run.  You read that right…  Run two miles than eat a few M&M’s and you broke even!  So now let’s look at other forms of exercise and see how they stack up.  Your Woodbridge, Dale City VA Chiropractor has a few different ways you can exercise and maybe up that number.

Strength training, or resistance training, includes lifting free weights, using weight machines, working with resistance bands and performing body-weight exercises. Although this type of exercise doesn’t burn many calories, it keeps your muscles and bones strong and can increase your metabolism, which means you burn more calories throughout the day. A total-body strength-training workout at least twice a week is vital for maintaining overall health.

Calories Burned

Most strength-training workouts burn only a modest amount of calories compared to aerobic activities. Half an hour of moderate weightlifting burns 112 calories if you weigh 155 pounds and 133 calories if you’re 185 pounds, according to the Harvard Medical School. Vigorous weightlifting burns 223 calories for a 155-pound person and 266 calories for a 185-pound person. Half an hour of body-weight exercises like pushups and pullups burn 167 calories if you weigh 155 pounds and 200 calories if you weigh 185 pounds. Perform these at a more vigorous intensity and you can burn 298 calories at 155 pounds and 355 calories at 185 pounds.

Heavier Weights

Lifting weights just 5 to 10 percent heavier than the ones you currently use may help you burn 500 to 600 more calories per strength training session. Heavier weights with which you can perform only 6 to 8 repetitions are a better option than light weights with which you can perform 12 to 15 repetitions. Using heavier weights boosts your metabolism more post-workout than using light weights.

Compound Exercises

Compound exercises, which involve multiple joints, burn more calories than isolation exercises involving just one joint, such as biceps curls. Compound exercise options include pushups, pullups, barbell squats, lunges, bench presses, military presses and deadlifts. Ideally, aim to involve as many muscles as you can in each exercise. For example, you might perform a body-weight squat with a bicep curl.

Circuit Training

A circuit-training routine that combines strength training and cardiovascular exercise can increase your calorie-burning rate. This type of circuit training involves alternating between strength training and cardiovascular exercise with no rest between each exercise. You might do strengthening for one minute then cardio for one minute. Or complete a circuit of five or six strength-training exercises, do high-intensity cardio for one to five minutes, then repeat the strength-training circuit. Always start your workout with a cardiovascular warm-up of at least five minutes.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Same spare tire, same New Years resolution!

in Chiropractor  by December 29, 2017 0 comments

Well we made it!  Like most of you I am dragging a 2017 spare tire into 2018!  Like most of you I will swear to anyone that will listen that I am done with this thing!  If I look closely that spare tire is actually the 2010 model!  Here are a few easy weight loss tips from your Woodbridge, Dale City VA Chiropractor!

Make veggies the star of your meals

Time to load up on those vegetables. I’m talking at least one to two cups (a cup is the size of a tennis ball) at each meal, even breakfast. In addition to being low in calories, veggies are rich in nutrients and high in both fiber and water. By making them the main component of every meal, you’ll eat fewer calories without sacrificing nutrition, and you’ll still feel full.

For breakfast, scramble a few eggs in extra-virgin olive oil, Italian seasoning, turmeric, and black pepper, with a handful or two of chopped veggies, like spinach, tomatoes, mushrooms, and bell pepper; enjoy with a side of fresh fruit. At lunch, opt for a salad rather than a sandwich or wrap. And whip up dinners comprised of “noodles” or “rice” made from veggies (spiralized, chopped, or shredded) paired with a lean source of protein (like salmon, chicken breast, or lentils) and a healthy fat (such as avocado, nuts, or seeds).

Load up on liquids

If you start your day with coffee, go ahead make it the usual way (even if that includes some sweetener). But limit yourself to just one cup. Then switch to water, or an antioxidant-rich, unsweetened tea (iced or hot); and try to have four 16-ounce servings throughout the course of the day. If you’re craving a little flavor in your water or tea, add fresh mint, basil, ginger root, or a bit of mashed berries.

However, be sure to nix any other drinks that contain sweeteners (even zero-calorie versions) or bubbles. The former may stoke a sweet tooth, or wreak havoc on your appetite, while the latter can leave you bloated. Also take note: To ensure a good night’s sleep, stop drinking any caffeinated tea at least six hours before bed. And cut off all fluids, even water, fairly early in the evening to avoid late night trips to the bathroom.

Streamline your snacks

You should really only snack under two circumstances. The first is when you’re truly, physically hungry (and not just bored or procrastinating or in the habit of nibbling at a certain time of day). The second is when you need some nourishment to tie you over between meals. For example, if you have lunch at noon and dinner isn’t till 7 p.m., a healthy snack can keep your metabolism revved, and help stabilize your blood sugar, insulin, and energy levels to prevent overeating later on.

In lieu of processed foods, like chips or sweetened bars, commit to noshing on something more nutritious. Try a golf ball-sized portion of nuts or seeds along with a tennis ball-sized serving of fruit; or a cup of raw veggies (like sliced red bell pepper and cucumber) paired with hummus or roasted chickpeas.

Make dark chocolate your sweet treat

Over the next month, try this simple experiment that’s helped many of my clients in a major way: Build what I call a “dark chocolate escape” into your day. That means enjoying a few squares of high-quality dark chocolate (with at least 70% cacao) during “you time,” without any distractions. So no laptop, no TV, and no phone.

Research shows that a small, daily dark chocolate indulgence curbs cravings for both sweet and salty foods. This trick can help you resist temptation for other goodies. Having one square after lunch and one after dinner may be a smart way to break up your treat, and keep your sweet and/or salt tooth adequately satisfied.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link