There’s no question more people work from home these days. It also means more home-cooked meals and baking in my house! I’m finding it harder deal with weight loss – when you work from home.
Why Losing Weight Is Difficult For Me
Self-control in the kitchen is harder. Getting outside even in this beautiful weather is often put off. Sitting more and not creating a routine that serves us a healthy body, and keeps us from gaining weight is common. My office is attached to my home. For years, I’ve separated office from home. Then my husband started working from home. Now on breaks I ‘stop by’ to see him.
Weight Loss When You Work From Home
There are things you can do that will help you lose weight, feel better, and have more energy. One thing I’m doing is going back to my routine. No more ‘visits’ to the house. Back to bringing my lunch to the office or like in the past having my food prepared so I can simply go get it from the kitchen. No daytime baking or impulse snacks because others are eating. I have a plan and I want to offer a few ideas to stimulate you to create a routine that aids you in weight loss when you work from home too.
Acupuncture Weight Loss Injections Boost Metabolism
Acupuncture injections for weight loss speed up your metabolism. They’re natural vitamins that help you burn calories, and have energy from the fuel you eat.
There is much more though you can do at home. Keeping pounds off happens long-term when you empower yourself by creating a plan or having a routine. My hope is that you’ll take these 9 ideas to heart and create a plan or routine that supports your weight and health goals.
Ideas To Help You Build A Healthy Routine
Make a meal plan and stick to it. Don’t wander into the kitchen unless it’s mealtime eat perishable first.
Have an eating schedule – don’t get caught up working and forget to eat or graze all day at your desk.
Keep your meals filled with foods that will keep you full. Protein, fiber, vegetables, and healthy fats
Smart Snacking – try fruits, seeds placing these in a bowl, not from the container or bag. Remember, nuts are edible too though they contain a lot of fat.
Keep track of what you eat by knowing what you plan to eat that day. Then adjust it throughout the day. A simple journal entry is all you need.
Stay active! Set timers to get out of your chair at your home office. Take walks, stretch, even bike, run, or lift weights.
Channel your stress. Emotional eating is more comfortable when we work from home. Make it a practice to meditate for 5-15 minutes daily. You can break it up or all at once. Do mindfulness minutes with deep breathing if you can’t break away during the work hours to meditate.
Ask yourself, is this a problem that I must address now, or can I table it until later?
Take up a hobby for when a craving hits. – play sudoku, or mahjong, read a chapter in a book. Play with the dog- my favorite
Make sure you’re sleeping. This helps control hunger hormones. It helps you resist junk food because you have rested well.
Do Acupuncture and also try the Vitamin injections that promote increased metabolism, better absorption of nutrition – giving you more energy, and helps you stop sugar and carb cravings. Both help you with weight loss when you work from home or not. Creating a home plan or routine along with other support to help you is something successful people do.
You are what you eat and think, so put healthy foods and thoughts into yourself. Doing this will help you improve your life in many ways. I believe in you and know you are worthy of health.
Yesterday I had three new patients all with knee pain. I think summer takes us outside more, don’t you? Whether it’s running around with the kids or going for a run, we do more outside when the weather is beautiful. So here are 3 tips to keep your knees healthy over the summer.
3 Tips To Keep Your Knees Healthy
How To Help Your Knees Stay Healthy
Improve leg muscle strength and flexibility.
These new patients had one thing in common. They all were stiff in their legs. When I examined them their backs as well were super tight. Whether you exercise at a gym, walk, or need to start, everyone needs to stretch 2-3 times daily. If your hamstrings, Quads, and back are tight it’s hard to keep your knees healthy. that’s where daily stretches come in.
Think back to when you were a child. You rolled around on the floor, darted over to what you want, and did all kinds of kid-inspired twists as you ate, watched TV or danced to the radio.
As we age, we forget to move. I sit on the floor with my legs out in front of me when I wake up. I do it before bed too. Using stairs, I stand on the bottom one with only my toes and flex my feet and ankles.
There are plenty of great books on how to improve your flexibility. In working with patients with the pain, we create a program which includes stretches for the busy person to do daily. Want to end knee pain, be active.
Investing In Your Body’s Health
Stand straight and wear good shoes.
I loved my old high heels, but they weren’t the best shoes for my feet, knees, or posture. Most of us have turned in our 6-inch heel for a flatter flattering look. Still, finding a good shoe is an investment. This is where posture comes in too.
Wearing a cheap of low-cost shoe may cause you to stand bent over. This overtime puts your knees into a position that wears on the joints as much as hard labor. Try to stand tall. Push your shoulders back and down. Then walk. If the shoe doesn’t feel comfortable, it’s the wrong one for you. To keep your knees healthy invest in great shoes.
Prevention Is Your Top Goal – Rehabilitation Is Your Optimal Answer To Knee Pain
3. Acupuncture for recovery and prevention.
Most people wait until their knees hurt before seeking any help with the pain. What if you decided to be proactive and get acupuncture regularly? What if you chose to take care of your body before it gives you trouble? Our knees are important for walking, running, even sitting. Prevention can keep your Knees healthy as you age, exercise or work.
Most of us do this with our mode of transportation. If you bike or own a car, you likely do regular check-up and tune-ups. It gets costly to have your car break down. There’s the cost when you have to pay for repairs or a new vehicle. Let’s not even mention the time off from work.
You have two options wait until you have knee pain or be proactive and get acupuncture to stay in optimal shape. These 3 tips to keep your knees healthy are all preventive. However, if your knee hurt then begin now to stop the pain with these tools.
Is your body driving you nuts? I mean are you trying to lose weight and nothing is working. The doctor said everything is okay, but you have read a lot about thyroid and think it’s the problem stopping you from a slimmer you from showing up in real life.
I believe you.
I also believe that most medical professionals use outdated normal blood ranges for what is a healthy thyroid. Well, and then many don’t run all the tests that really show the whole picture.
Do You Need Lab Work To Know If Your Thyroid Is Not Up To Speed?
Yes is the quick answer but you can go by symptoms. Some health coaching clients want to get started feeling better right away. They ‘report’ all or most of the symptoms of hypothyroidism. The goal to lose weight is only one of these problems.
Does this list sound like you too?
10 Signs It’s Your Thyroid Stopping You
Gaining Weight [it needs to be on the list]
Weakness and Aches in Your Muscles and Joints
Itchy or Dry Skin
Feeling Down or Depressed
Trouble Concentrating or Remembering
10, Heavy or Irregular Periods
Can’t Lose Weight?
Shara only had two symptoms from the list. Yet when we started working to optimize her thyroid function, she lost 21 pounds. She noticed that she had more energy and her infrequent bowel movements became what is considered normal self-corrected too.
Because she had more energy Shara began to exercise more regularly which promoted weight loss. Not realizing that daily bowel movements were vital to good health she didn’t think much of not being ‘regular.’
She quickly discovered that if you want to lose weight what goes in must come out!
Health Coaching to Lose Weight
How did we approach Shara’s weight gain problem? She became a health coaching client. No, I don’t advise you or tell you what to do. You already know what you want to do. A good health coach is more a mentor who works with the idea of helping you find what works for you. I don’t give you a diet or workout plan.
I do help you with the plan you choose. But it’s your body, and you’ll use me to be a mentor or coach – a listening ear who has information that can help you. Now, this isn’t like a high school coach that cheered you on.
Nope if you want to lose weight, you need a coach who respects you know yourself and they help you do what you want and know works best for you.
Find out more about how you can lose weight especially if it due to diagnosed or undiagnosed hypothyroidism by contacting Debra at her office 720-515-4602
I had one of those strange new client calls today. She wanted to lower high cholesterol with supplements. She also has type I Diabetes.
As the conversation went, it was a fantastic complimentary consult. We hit it off. She was ready to make changes in her life and work with a Health Coach. We’ll call this lady Alice.
Naturally lower high cholesterol
Alice asked about supplements to help lower high cholesterol. She has a cousin who has successfully worked with me for the same health issue. While her cousin doesn’t have Diabetes I, this chronic illness is part of the whole healthcare dynamic. Autoimmune disease is something other qualified health coaches or I can help with. Her cardiovascular issue is part of the health problem too.
You learn a lot about people just on the phone. I do anyway.
The following week, she phoned me before most people are up and moving around. It was the day before her first scheduled appointment with me.
Forming a connection
“I haven’t done my paperwork because I don’t have a printer. I also can’t download it or anything,” Alice said. Every good relationship in health and wellness begins with some information. Paperwork is a conversation starter. It helps a health coach or practitioner create a connection with you.
“I just want you to tell me what supplement will lower high cholesterol, so I don’t think I need to tell you more about me or do paperwork.” she went on.
My reply, “Alice, I need to know what you eat. I would like to know what you ate yesterday and today if possible. It will help me help you feel better.” I paused and heard her breathing speed up.
“Also, the information lets me know if you have other problems or what all your health symptoms are. I can’t just say take this supplement without knowing more.” I continued.
Lowering LDL is more than taking a supplement
After another pause, Alice said, “I don’t feel that’s necessary, I only want you to fix my LDL which is too high. “My cousin said you can fix that with a supplement. “
I went on to explain to Alice that this problem didn’t happen overnight and knowing more about her helps me to coach her. She didn’t buy it.
Alice explained she had a support group for diabetics and didn’t want to make any changes. My goal wasn’t to change your existing support but to add my support to her and her goals!
It was clear Alice was a professional story-teller. She likely wasn’t eating and exercising like she was reporting to her group. Now with me. I presented a threat.
She would need to let me know what she ate for 7 days after her first visit. We’d do some brainstorming around fitness. Discover what she is currently doing which in our first call she told me was a lot. Now she didn’t want to ‘admit’ to doing anything specific.
There’s More To It Than Taking A Pill To Lower High Cholesterol
Alice wasn’t ready to really feel better or lower high cholesterol. It might change any joint pain she was experiencing. It might help her diabetes. Working with a health coach meant she has to take care of herself. “I just thought I could talk with you and you’d give me a supplement to fix the problem. You know like my medical doctor does.” This sounds like I have to do something other than pop a pill. I’m not ready for that!”
How many times have people shied away from taking responsibility for their own health? Many people do. I feel for Alice.
Change is hard. She knows that the solution is more than a pill. Alice isn’t honest with herself and her support group.
From my first conversation with her she talked about how good she ate and the fitness she does. Then when it came down to sharing details is was scary. Was what she doing right or enough? We’ll never know.
Alice likely called her doctor asking for a ‘pill’ to lower high cholesterol.