or television. Also, TV watching or mindlessly browsing the Internet can be a trigger of eating snacks. My father is notorious for this. To unwind he likes to sit in front of the TV, and after an hour or so, snack food invariably shows up beside him, usually peanuts. Night after night of doing this gets you further and further away from the Golden Ratio. Minimize TV and com- puter time.
3. Exercise consistently. If the extra weight is in your waist, any exercise done on a consistent basis is better than worrying about what type of exercise to do. Just find something you enjoy that you can do most days of the week (5-7) for at least 30 minutes.
4. Stay NEAT. NEAT (Non-Exercise Activity Thermogenesis) is the energy expended from walking to work, typing, yard work, standing, tinkering, and fidgeting. It is NOT the energy ex- pended from sleeping , eating, playing sports or exercise. So do as much NEAT as you can.
5. Know your fat gaining medications and either reduce the dose or come off of them as soon as you can. The biggest culprits are usually medications for depression or other mood disorders. Other weight promoting medications include: corticosteroids, anti-histamines, and even some diabetes and heart medications. The best way to begin to come off of your medications is to start implementing healthy lifestyle habits. Talk to your doctor about this and make a plan to start reducing medication load.
6. Increase your fiber consumption. Probably the best and easiest way to do this without adding extra daily calories is to take a fiber supplement before most large meals. To me using a
fiber supplement is analogous to changing the oil in your car. It just helps the body in so many ways (e.g. helps detoxify, pro- motes satiation, optimizes gut function, prevents cancer, etc.) besides reducing your waistline.
7. Increase your body’s endogenous testosterone (T) levels. Part of the reason younger men have smaller waists is because of their T levels. T levels start decreasing after the age of 30 and play a part in age-related weight gain for men. There are many ways to increase T levels naturally, and all of the above points will help. Men can also help increase their (T) levels by doing the following:
a. Optimize your vitamin D levels (50 – 80 ng/ml) b. Take a magnesium, zinc, or even a DHEA supplement c. Take a herbal T booster (e.g. Tongkat Ali, Epimedium, Tribulus, etc.)
d. Eat enough protein e. Meditate or find other ways to reduce your stress f. Improve your sleep habits g. Workout with weights h. Do not over consume alcohol i. Do some Intermittent fasting j. Do some sprint training k. Do not over train l. Hang out with women more
8. Do not go on a stereotypical energy restricted diet. The eat less exercise more diet is one of the biggest causes of an expand- ing waist line. This is especially true the longer you do it and also the more times you go on a diet. Remember the show The
Dixon & Associates Therapy Services
We look at each patient as a unique individual, not a diagnosis. Personal attention is what our success is based on,
and our whole company is set up to make everyone’s experience with therapy a positive one.
Lori Dixon, OT/L Our Specialties:
Myofascial Release • Chronic Pain • Neck & Back Pain CranioSacral Therapy • TMJ Dysfunction
Women’s Health Issues • Hand Injuries • Orthopaedic Injuries Functional Capacity Evaluations (FCEs) • Worker’s Compensation
We file medical insurance and Medicare • BlueCross/Blue Shield Provider 336.889.5676
204 Gatewood Avenue • High Point, NC 27262
www.DixonTherapy.com
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