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Nutrition & Related Health

Eat right, exercise, relax! Learn the proper way to cook, find exercise that you enjoy and learn how to de-stress to truly be healthy!

For some healthy and tasty recipes, visit our recipes page.

Weight Management

Disturbing trends occur throughout all aspects of health care. In the world of weight management this notion rings especially true. Fad diets, bogus exercise machines, herbal supplements and pills that all promise a lean, chisled physique....When is a diet pill worth $154.00? The simple truth is this: Nothing will take the place of a life long comittment to healthy living...Nothing. Hundreds of patients over the years have excitedly told me or my staff of the "new program" they are on...only to be bitterly disappointed (again) when the "program" fails.

The answer then to this problem is three-fold: Get a vision of where you want to be (goals), formulate a game plan to get you there (strategy) and have the discipline necessary to follow through for a life time. Before we begin let's discuss a few basic concepts as it relates to your achievement of optimum health and fitness. Your quest of health and fitness is a lifetime program...not a 30 day plan. Get used to that fact. Health and fitness means more than appropriate body weight. It's appropriate blood pressure, appropriate levels of cholesterol and triglycerides...of good muscle tone and posture. Your lifetime health plan should take all of these parameters into account.
Let's talk a bit about weight loss. Losing weight (fat) is a matter of simple thermodynamics. Thermodynamics relates to conversions between heat and other forms of energy. Food is basically energy that your body uses or stores. So if you consume more energy than your body store it....and if you consume less than your body demands you burn your stores. Simple eh?
Set some goals! What are the health goals you want to meet? What is your "ideal" body weight? What is your ideal blood pressure? Your ideal cholesterol level?
  1. Write these goals in a notebook. Title the notebook "Short and Long Term Health Goals"
  2. Attain your BMI (body mass index) You can get a BMI calculator here: Tweak the body weight value until your BMI is at 25 or less. This is will give you a very general idea of you ideal body weight....The BMI can be a bit tricky. Those with above average muscle or bone mass may be shown to be obese with the BMI. However it is a reasonabe tool under most circumstances.
  3. Weigh yourself and subtract your ideal body weight from your present weight. This figure represents the amount of weight you need to lose. It also represents the number of weeks it will take to lose the weight and keep it off! So if you are about 20 pounds overweight, count on losing it in 20 weeks! In other words, get used to the idea that safely losing one pound of body fat takes one week.
  4. Next, understand the science of weight loss. A calorie is a actually a unit of heat. It is defined as the amount of energy it takes to raise one liter of water one degree celsius. One pound of body fat is equivalent to 3500 calories. Therefore to "burn" one pound of fat requires your body's energy demand to be 3500 calories greater than the amount you consume during a one week period.
Example: Bob is 30 pounds overweight and he consumes 2000 calories worth of food each day. He does not exercise. He, under normal circumstances neither gains or loses weight from week to week. Bob wants to lose weight and has tried without success. His weight bounces up and down on various programs. He wants to "lose weight" but has no clear cut goals. Bob decided to try our method which is as follows.
Bob wants to decrease his weight from 210 pounds to 180 pounds. He normally consumes 14,000 calories/week. Therefore he must (by diet and exercise) be at the 10,500 level at the end of week one (a 3,500 calorie difference). Bob decides that he will decrease his caloric intake each day by 250 calories. He will increase his caloric output (burn off) each day by 250 calories. He achieves this with a brisk 30 minute walk. Bob now is in a 500 calorie deficit each day.
In 7 days he lost one pound. In 14 days he lost 2 pounds and so forth. It took Bob 32 weeks to lose 30 pounds using this method. He did not eat pork rinds, sausage and bacon. He did not consume cabbage soup for weeks on end. He did not buy a Tony what's his name scam-o-glider or a Buns of Steel Flabber Blaster. He made a comittment to change his behavior for the rest of his life.
He did not eat pork rinds, sausage and bacon. He did not consume cabbage soup for weeks on end. He did not buy a thousand dollars of worthless vitamin supplements. He made a commitment to change his behavior for the rest of his life.
Need some help with your game plan? Contact our office. We'd be happy to help!