For anyone trying to maintain a healthy lifestyle, there are countless plans, products and pills on the market that promise to help you lose weight fast and keep it off, and your compounding pharmacy can help. Yet some of the simplest, most surefire ways to trim pounds is through everyday actions that can help you be healthier and happier, regardless of the numbers on the scale.
Rivertown Compounding Pharmacy shares some basic guidelines that will help you feel and look better as well as some suggestions on what you can do with the money you saved by skipping quick fixes in favor of patience and perseverance.
Make Time to Exercise
In addition to helping keep weight in check, exercise can combat conditions including stroke, type 2 diabetes, various cancers, arthritis, and other health concerns. Regular exercise can also elevate mood and energy levels and lead to a sounder night’s sleep, according to Exercise.com.
To adopt an exercise routine you will stick to, it’s important to find activities you enjoy. For many, it helps to think about what motivates them. For example, if you have a competitive spirit, maybe training for a race or other organized event will encourage you to exercise regularly. Or, if you enjoy social settings, perhaps joining a group fitness class will motivate you to move. If you need some encouragement you might want to invest in some personal training sessions.
If you live or work in an area with a high walk score, take advantage of how close you are to neighborhood shops and restaurants. Instead of driving, try walking to pick up a few groceries or your morning cup of coffee. Or schedule a walk with a friend or neighbor so that you can catch up while you add some steps to your day!
One more thing to consider: you need the right attire for the exercise you enjoy. Invest in quality workout clothing such as tights that make you comfortable. You will find exercising to be less stressful and more rewarding if your clothes do not restrict you or add discomfort to your workout routine.
Get the Right Nutrients
You need fuel to exercise, so it’s also important to follow a balanced diet. To give you enough energy to work out without overcompensating for the calories you just burned, choose a menu of high-energy foods that keep you feeling full. Nutrition is complicated and can be a challenge even when you’re diligent. Your compounding pharmacy can help with supplements and offers higher quality lines of OTC supplements, but start with addressing your diet. This begins with breakfast and should continue at regular intervals throughout the day, so keep your kitchen stocked with healthy snacks.
For example, aim to consume at least 20 grams of fiber a day from whole grains, fruits, and vegetables, as well as three servings of foods rich in calcium and vitamin D, and three servings of lean protein from sources such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin.
And don’t turn fat into a dirty word if you’re looking to lose weight and keep it off. Eating three to four servings of oils, nuts, avocados, and certain fish rich in monounsaturated fatty acids and omega-3 fatty acids can be heart healthy. These fats will keep you feeling satisfied, so you eat less overall.
Finally, wash all that down with plenty of water. Medical News Today notes that the recommended amount to drink depends on such things as the individual’s body, the environment, and activity. And if you want to add some variety, opt for healthy alternatives such as green tea rather than reaching for sugary sodas or other drinks full of empty calories.
Monitor and Reduce Your Stress Levels
Stress has a significant impact on your health, and it can actually hinder weight loss efforts. This happens when you live with constant stress. The fight-or-flight mode of stress releases adrenaline and cortisol in your bloodstream. When the adrenaline wears off, you're left with cortisol, which calls out for immediate replenishment of energy, often triggering our desire for sugary or processed foods. Over time, a vicious cycle can develop: stress, cortisol release, sugar cravings, weight gain. And it can be a hard cycle to break.
This is why it’s crucial to find ways to reduce stress, beginning at home. Whether it’s through exercise, learning to say no, meditation, adding more humor into your life, spending time outside, surrounding yourself with positive people, decluttering, or all the above, you must keep your stress levels under control. Finding ways to exercise in nature has also been shown to reduce stress, so walk, run, bike, or hike outdoors whenever possible.
If your current job is causing you undue stress, maybe it is time to consider a new career. Completing or earning a degree in your chosen field may well open the door for new jobs and better opportunities. People who enjoy what they do for a living are happier and suffer less from the effects of stress, so investigate what is out there for a person with your interests and skills.
Addressing Health Issues
Before you radically change your diet and exercise regimen, it’s important to touch base with your doctor. He or she can address any concerns that might come up as part of your commitment to a healthier lifestyle. If you don’t have medical insurance, you should seriously consider signing up. Cost can be a definite deterrent, but the Affordable Care Act prompted states to create a variety of reasonably priced options, so check out what is available in your area. These are often really good policies, and coverage often includes everything from regular visits to emergency care and even compounding pharmacy costs.
Once you have medical coverage, a doctor can help you take a holistic approach to your health that goes far beyond trimming down and toning up. For instance, doctors may refer patients, particularly those who are seriously overweight or obese, to psychologists who can help them identify and implement behavioral and lifestyle changes to control their weight. They may also be able to make suggestions to help you improve your sleep quality, which a growing body of research indicates is important to controlling or losing weight.
Indeed, studies show a good night's sleep can help curb cravings for unhealthy foods, make you feel full longer, boost your energy for exercise, and burn calories more efficiently. Maybe splurging on a new set of sheets will be even more effective than stocking up on supplements if you want to stay slim or drop pounds.
Make Healthy Changes
No matter how you decide to reward yourself for sticking healthy habits, the greatest reward will be the way you look and feel after committing to eating right, exercising regularly, and adopting sound professional advice for getting fit. So make healthy changes and get support from the Rivertown Compounding Pharmacy to make your health goals a reality.