Weight loss is simply math. One pound of fat is 3,500 calories; to lose it, one must create a 3,500 calorie deficit meaning less foods and more exercise. The concept that a “fat-free diet” is best for weight-loss, is incorrect. As long as it’s “good” fat like avocado, fat is satiating and helps weight-loss.

How am I supposed to lose and maintain weight, when I’m hungry all of the time? By filling up on a high volume of low-calorie foods that are high in water and in fibers. How about this? A large salad with chicken, avocado and brown rice, plus non-creamy soup. Yum! This is the same number of calories, none of which are healthy that are in just a few cookies.

Let’s play jeopardy. This beverage is one of the sneakiest sources of calories, sugar and/or chemical sweeteners? Hint: It’s fizzy. What is soda? It’s dangerously unhealthy stuff. Break the habit by switching to plain sparkling water, flavored with a bit of natural, organic fruit juice. Refreshing!

Even moderate sugar consumption makes weight-management difficult. Any sugar the body does not use for energy, turns to fat. What should someone consume? Whole foods such as raw fruits, vegetables, whole grains, beans and raw milk. Organic food is not necessarily whole food.

Choosing whole foods over “diet foods” is vital, for three key reasons.
1. Diet foods are often packed with sugar or chemical sweeteners.
2. Added nutrients are not as good as naturally-existing.
3. By design, the body is meant to function on whole foods.

True or False? In addition to exercise, consuming weight-reducing foods guarantees weight-loss because “you are what you eat.” False. True or False? In addition to exercise, consuming weight-reducing foods guarantees weight-loss because “you are what you eat.” The answer is false. You are what you digest. Poor digestion causes nutrients to pass directly through the body; food cravings and weight-loss difficulties arise.

Is there a way to improve digestion, so the body loses weight more efficiently? Yep! By having spinal subluxations removed. Subluxation? What’s that? A vertebra that has misaligned, thus interfering with the spinal nerves. It’s bad because nerves control digestion. When subluxations are removed by a chiropractor, the body is more efficient, and exercise is easier. Weight-management is less of a struggle.

Vegetarians wanting to lose weight often feel limited. Here are three great tips: Enjoy protein-rich egg white omelettes. Greek yogurt instead of processed varieties contains double the protein, half the sugar, and healthy digestive bacteria. Tempeh is a textured pancake of fermented (healthy) soybeans. Crumble into stir fry.

Vegans may feel even more limited. Three tips for vegan are: Nuts. Select those that are higher in protein and lower in fat, such as pistachios. Choose grains that are higher in protein and lower in carbohydrate, such as quinoa. Edamame beans are protein-rich. Avoid soy burgers and other processed soy products.

The biggest mistake? When someone tries to figure weight-loss out on their own. The internet, television and magazines can be full of gimmicks. Do you have a friend or loved one who struggles with weight-management? Ask your chiropractor for a copy of weight-management information to pass along, so your loved one can finally find relief and live the life they’ve always imagined. You can help change someone’s life. What can feel better than that?

Eating crappy food isn’t a reward; it’s a punishment – Drew Carey.