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Chiropractic Care for Pregnancy: Benefits and Precautions

As an expectant mother, you’re likely seeking ways to ensure a healthy and comfortable pregnancy. While regular prenatal care, a balanced diet, and exercise are essential, chiropractic care can also offer numerous benefits. In this article, we’ll discuss the advantages and precautions of chiropractic care during pregnancy, helping you make an informed decision about whether it’s right for you.

Chiropractic care focuses on maintaining the proper alignment of the spine and other joints, promoting overall health and well-being. During pregnancy, a woman’s body undergoes significant changes, which can lead to discomfort and misalignments. Chiropractors, particularly those specializing in prenatal care, are trained to address these issues and help expectant mothers feel their best.

Benefits of Chiropractic Care During Pregnancy

Alleviating Back Pain: The added weight and shift in the center of gravity during pregnancy can cause low back pain. Chiropractic adjustments can help realign the spine, relieving pain and improving posture.
Reducing Pelvic Misalignment: As the baby grows, the pelvis may become misaligned, potentially leading to complications during labor and delivery. Chiropractic care can help maintain proper pelvic alignment, increasing the likelihood of a smoother birth experience.
Controlling Symptoms of Nausea: Hormonal changes during pregnancy can cause morning sickness and nausea. By realigning the spine, chiropractic care can help improve nervous system function, potentially alleviating these symptoms.
Easing Sciatic Nerve Pain: The expanding uterus can put pressure on the sciatic nerve, causing pain and discomfort. Chiropractic adjustments can help relieve this pressure and reduce sciatic pain.
Promoting a Healthier Pregnancy: Regular chiropractic care during pregnancy can help ensure optimal spinal and nervous system function, potentially leading to an overall healthier pregnancy.

Precautions to Take with Chiropractic Care During Pregnancy

While chiropractic care can offer numerous benefits for expectant mothers, it’s essential to take certain precautions to ensure safety.

Choose a Qualified Chiropractor: It’s crucial to select a chiropractor experienced in prenatal care, as they’ll be familiar with the unique needs of pregnant women. The International Chiropractic Pediatric Association (ICPA) offers a directory of chiropractors certified in the Webster Technique, a specialized method for adjusting pregnant women.
Communicate with Your Healthcare Provider: Discuss your interest in chiropractic care with your obstetrician or midwife. They can help you determine whether it’s appropriate for your specific situation and provide guidance on any potential risks.
Listen to Your Body: Pay attention to how your body feels during and after chiropractic adjustments. If you experience any discomfort or pain, communicate with your chiropractor to ensure they’re aware and can adjust their techniques accordingly.
Avoid Certain Techniques: Some chiropractic techniques, such as those involving the application of force to the abdomen, should be avoided during pregnancy. Ensure your chiropractor is knowledgeable about safe techniques for expectant mothers.
Maintain Proper Hydration: Staying well-hydrated is essential during pregnancy, particularly when receiving chiropractic care. Proper hydration can help reduce the risk of injury and promote overall health.

In conclusion, chiropractic care can offer numerous benefits for expectant mothers, including alleviating back pain, reducing pelvic misalignment, and promoting a healthier pregnancy. However, it’s essential to take certain precautions, such as selecting a qualified chiropractor and communicating with your healthcare provider. By considering these factors, you can decide if chiropractic care is right for you during this exciting time in your life.

Transform Your Posture: The Power of Chiropractic Care in Posture Correction

Posture plays a crucial role in our overall health and well-being. Poor posture can lead to various ailments, including back pain, neck pain, and even long-term health issues. If you’re struggling with maintaining proper posture, chiropractic care can help. In this article, we’ll explore the role of chiropractic care in posture correction and how it can improve your quality of life. So, let’s dive in and discover the benefits of chiropractic adjustments for posture improvement.

The Importance of Good Posture

Maintaining good posture is essential for several reasons. It helps maintain the proper alignment of your spine, reducing the risk of injuries and discomfort. Good posture allows your muscles to work more efficiently, preventing muscle fatigue and strain. Additionally, it improves your overall appearance and boosts your self-confidence. Proper posture also promotes better breathing and circulation, contributing to overall health and wellness.

Common Causes of Poor Posture

Poor posture can result from various factors. Prolonged sitting or standing in awkward positions, often due to desk jobs or sedentary lifestyles, can contribute to poor posture. Weak muscles or muscle imbalances, which can result from a lack of exercise or improper training, may also lead to postural problems. Poor ergonomic practices in your work or home environment can cause issues with posture, as can carrying heavy bags or backpacks that place undue strain on your spine and muscles. Chronic pain or injuries that cause you to adopt compensatory postures to avoid discomfort can also contribute to poor posture.

How Chiropractic Care Can Help Correct Posture

Chiropractors specialize in spinal health and the neuromusculoskeletal system, which makes them uniquely qualified to address the underlying causes of poor posture. One way they can help is by performing spinal adjustments, also known as chiropractic manipulations. These adjustments help restore your spine’s natural alignment, improving your posture.

In addition to spinal adjustments, chiropractic care can help address muscle imbalances and tightness that contribute to poor posture. Your chiropractor may recommend specific stretches or exercises to strengthen weak muscles and increase flexibility, further promoting better posture.

Chiropractors are also trained to identify and address ergonomic issues that contribute to poor posture. They can provide personalized advice on optimizing your work or home environment to promote proper alignment and support good posture.

Finally, chiropractors can educate you on maintaining proper posture throughout your daily activities. By teaching you how to recognize and correct poor postural habits, they can empower you to take charge of your spinal health.

If you’re struggling with posture-related issues and want to improve your quality of life, consider chiropractic care as a natural and effective solution. Visit www.chiropower.com to learn more about our services and book an appointment with one of our experienced chiropractors. Let us help you transform your posture and live a healthier, more comfortable life.

The Importance of Physical Therapy During the Changing Seasons

Now that it is spring, the weather switches from cold to warm and our bodies seem to struggle to keep up with the change. Physical therapy has many overall benefits year-round, but it is especially helpful during the changing seasons. In this blog post, we will discuss how physical therapy during the changing seasons is beneficial.

The Weather and Aching Joints

It is common for joints and bodies to ache more than usual during changing seasons, especially from winter to spring. The weather plays a major role in how your body operates. An article by BioMedCentral discusses the association between weather and the use of physical therapy, mainly highlighting those with health conditions like osteoarthritis (OA). They explain that those that have conditions like OA can suffer from joint stiffness and increased pain during the changing weather.

“As bones, muscles, and tendons have different densities, humidity changes have also been found to affect the expansion and contraction of these tissues, which is associated with joint discomfort in OA patients” (BMC, 2022).

Physical Therapy is often sought during the changing seasons to better help the body become better accustomed to the different weather conditions. For those that struggle with conditions such as OA, it is recommended they seek physical therapy to help ease their pain and to help find the treatments that will best benefit them.

What We Suggest You Do

We understand that sometimes it is a little difficult to go in and see a physical therapist. That is why we suggest you pick some exercises that you can safely do at home that also alleviate your pain.

– Stretching can be done every day and can help loosen up your muscles and joints. Some stretches that you can do include raising your arms up high and across your chest. You can also roll your shoulders front and back to help loosen your shoulders.

– Strength exercises are also helpful and we recommend you do these exercises at least 2 days a week. You can use a variety of at-home equipment and go at your own pace. We have kettlebells you can purchase. These are easy to store in your home and easy to incorporate into at-home exercises that you are doing. While doing strength exercises, remember to go at your own pace and don’t force yourself to lift too heavy of weight before you are ready. You can harm yourself if you do not go at a pace that is better fit for you.

– Any movement is good movement. What we mean by this is that getting your body moving is beneficial, no matter what it is. You can go swimming, take a walk, play at the park with your family, and so much more. When you are moving, it is beneficial for your heart, muscles, and your joints. It helps your body recognize the movement and loosen up your body a bit.

We want to give a friendly reminder to make sure that you drink water and stay hydrated while exercising. It is always important to stay hydrated, but it is especially important to stay hydrated while exercising because you are sweating and losing that bodily fluid.

If you are able to see a physical therapist, then we encourage you to make an appointment with us. We will help find what best benefits you and will help you find the best way to cope with the changing seasons and weather.

Signs It’s Time to Go See a Physical Therapist

One of the most common issues we see is when a patient comes in for an appointment related to pain, but the damage is already way past the point of being a simple solution. Just like with a lot of medical conditions, the secret to success is in early detection and effective treatment. But, while experiencing a traumatic injury makes it a bit obvious, how do you know when a more chronic, acute situation is something that should be cause for concern? We’re here to help!

The Pain is Persistent

Persistently present pain might make for some wonderful alliteration, but it doesn’t make for a good situation for your skeletal/muscular health. The health experts at Peconic Bay Medical Center put it very simply by saying, “If it still hurts after three days, it’s time to make an appointment to see a physical therapist.” The longer you wait, the more complicated and costly (we’re on fire with the alliteration today) the solution might become. Sooner is always better when it comes to your health.

You Have Surgery Coming Up

Many people look at physical therapy as something that is needed after undergoing surgery. However, there are many benefits to seeing a physical therapist before you go under the knife. In fact, according to Spooner Physical Therapy, “Working with a physical therapist before surgery, referred to as pre-habilitation, is beneficial in preparing your body for the procedure you are about to endure. Prehab has been shown to help increase surgical outcomes, shorten hospital stays, and avoid high-risk side effects from surgery.” Going to see a physical therapist before your procedure will set you up for the best possible scenario for recovery.

Difficulty Standing Up Straight

One of the worst things you can do is mistake dizziness and vertigo for run-of-the-mill symptoms of life. Early detection and treatment through a professional physical therapist can be one of the quickest solutions when it comes to those who are experiencing these symptoms. Kinetix Physical Therapy echoes this point by saying, “A physical therapist is trained in the diagnosis and treatment of BPPV and can prescribe a range of treatments that will alleviate this uncomfortable sensation, including the Eply’s maneuver and gaze stabilization exercises. In many cases, people with BPPV experience near-complete resolution of their symptoms after just one or two sessions!” If you are experiencing difficulty maintaining your balance and standing up straight, don’t wait to make an appointment with your local physical therapist.

Beware of Dull Pain

Another common misconception is that if a pain is manageable or not sharp, it’s not a cause for alarm. In fact, the opposite is typically true. Don’t get us wrong. Sharp pain isn’t exactly good either and should equally alert you to the need for professional treatment. However, dull pain can be a silent killer when it comes to the health of your bones and muscles. The Central Orthopedic Group notes, “Dull and lingering pain can be a warning sign of chronic pain conditions that could worsen over time. Your physical therapist will be able to diagnose your pain at its source and work with you to prevent any future problems.” Pain of all kinds should be treated by a physical therapist as soon as possible. Don’t mistake dull pain for no big deal.

If any of these sound like things you are currently experiencing, we welcome you to stop by our office at Allen County Family & Sports Chiropractic. Dr. Hartle would be more than happy to get you on the path toward feeling better as soon as possible.

Qualities to Look for in a Physical Therapist

Have you just suffered a major injury and found yourself in need of physical therapy? Or are you at a point where you are ready to address the chronic pain you may be experiencing? Whatever the case may be, deciding on the right physical therapist for you can be a daunting task. With that in mind, we have compiled a list of qualities you should look for when deciding on your physical therapy care provider.

Empathy/Compassion

Empathy and compassion are crucial to the relationship between a patient and a care provider. It’s not just the right thing to do as a human being; it also has been linked to improved results. A study cited in the National Library of Medicine claims, “Clinical empathy has been studied in a number of [healthcare] disciplines suggesting that higher practitioner empathy leads to improved patient health and wellness and improved patient outcomes.” So, when looking for a physical therapist, you should first see if they showcase these characteristics.

Education

You don’t want someone who doesn’t know what they’re doing, quite literally, cracking your bones. One slip-up can turn a simple adjustment into a serious, lifelong injury. For your ability to serve as your own advocate, the American Physical Therapy Association states, “To practice as a physical therapist in the U.S., you must earn a [Doctor of Physical Therapy] degree from a Commission on Accreditation in Physical Therapy Education-accredited physical therapist education program and pass a state licensure exam. The length of professional DPT programs is typically three years.” It is your right as a patient to request to see a copy of their credentials. They will probably have their degree hanging proudly in their office, readily available for your reference.

Good Listener

Physical therapy is an intimate process. That means that every individual may require different elements of treatment. For instance, someone who has experienced trauma in the past may be hesitant to allow someone to touch them, while someone else may want you to go as hard as you possibly can. A good physical therapist will take the time to listen to your unique situation and provide treatment that works for you. Fellow experts agree by saying, “Active listening is an essential part of building strong relationships with patients…. Active listening provides superior communication between the health professional and [the] client.” So, if you feel like your physical therapist isn’t listening to you, it’s definitely time to find someone who will.

Consent

As we hinted at earlier, physical therapy is not one-size-fits-all. One of the most important things for a good physical therapist to consider is that the skeleton we’re working on is attached to a brain with its own likes and dislikes. Everything in healthcare should be not only consensual but an open dialogue between the patient and the care provider. According to the Mid-American Rehabilitation Network, “Informed consent is an essential aspect of ethical patient care. Documentation of informed consent should show two things: that the PT gave information, and that the patient understood that information and consented to the proposed treatment.” Consent is a non-starter. You give the final sign-off on everything a physical therapist is allowed to do, and if anyone tries to convince you otherwise, run (do not walk) to the nearest exit.

We understand that this list can be a bit intense. However, we have great news. Dr. Michael Hartle, from Allen County Family & Sports Chiropractic, has all of these qualities in spades! We’d love to have you stop by and see how great he is!

Get the Most Out of Physical Therapy

When it comes to your health, there is no such thing as being too prepared. We’ve been operating in this business for a long time, and one of the most common things we experience is people coming into their first physical therapy session with no idea of what to expect. Another occurrence that makes our heads spin is when people have been with us for chronic conditions for months or even years and haven’t made the progress they could have made because they think an hour a week will cover everything.

Come Prepared With Questions

If it is your first session, it is important you research what to expect (some of which can be found right on our blog!) and what questions you may have. Like most healthcare professionals, we can only work with the information others provide us. So forget about TMI, as there is no such thing. WebMD recommends that you “bring a list of your meds to your first appointment and any X-rays or MRIs [and] make notes ahead of time about your symptoms, such as which movements cause pain and when the problem started.” These things will help us identify the problem and work more effectively toward a solution.

It is an Intimate Experience

Speaking of nothing being TMI, you will need to be comfortable with people placing their hands on you. A big element of physical therapy is in the doctor’s need to manipulate your bones and muscles to help relieve the painful symptoms you may be experiencing. If you are averse to things like that, it might be best to mentally prepare yourself prior to getting on the table. In Touch Physical Therapy notes, “Touch can occur for many reasons during a physical therapy session: as a massage, as a stretch, as a way to explore the painful joint or tendon. Each time it occurs; however, it delivers a number of important benefits to patients that help them to gain confidence in their bodies, in their therapist, and in their journey toward health.” We take the trust you place in us to be in a vulnerable position very seriously, and you will be in safe hands every step of the way.

Do Your Homework After Sessions

As mentioned earlier, an hour a week is insufficient for certain conditions. If you are experiencing serious, chronic pain as the result of a traumatic injury, you need to put in the work outside of the session as well. The experts at Arthritis and Sports echo this by saying, “The work you do with your physical therapist can only take you so far, so your plan will often include a number of at-home exercises that you must do each day. This ‘homework’ will help you continue to progress in between your sessions, so it’s very important for patients to commit themselves to the treatment plan.” It’s important to stick to your homework if you want to recover as fully as possible.

Good Things Take Time

Rome wasn’t built in a day. As much as we’d love to make it happen, a traumatic injury or chronic condition can’t be cured with one visit. Patience is a virtue in all areas of life, and recovery is no different. NextAvenue states, “Physical therapy requires patience…. both with the process and yourself.” We understand as much as anyone that it can be incredibly frustrating to suffer pain. We know how badly you wish it could just go away with the snap of a finger. However, practicing patience will take a huge weight off not only your mind but your body as well, as stress only makes the pain worse. Believe in the process. That is the real first step.

We hope these tips will help you get the most out of physical therapy, whether you are preparing for your first session or your fiftieth. If you have any questions about how we can help you, we welcome you to stop by the office anytime.

Spring Into Better Health

With spring right around the corner, most people associate the season with cleaning their homes, warmer environments, and maybe (if you’re a fan) checking out what baseball teams are doing down in the sunshine state. However, it’s also a great time to implement more outdoor activities to improve your health with the sun coming back out. Here are a few easy ways to use the upcoming shifting seasons to your advantage.

Go On More Walks

Longtime blog readers likely saw this coming from a mile away (pun intended), but we will still remind you about it, regardless. Walking is truly the biggest secret weapon we have when it comes to our health. It helps our body in so many invaluable ways and arguably requires the least effort. According to Better Health, “Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.” There are so few exercises that yield those types of benefits for that little of an investment. You should use the warmer weather as the ultimate excuse to get up and go out for a walk today.

Add More Green to Your Diet

The changing weather also means a whole new menu of fruits and vegetables that become in-season. From asparagus to spinach to broccoli to carrots, there are so many ways to add some much-needed color (and even more-needed nutrients) to your plate! Piping Pot Curry notes, “Eating fresh seasonal fruits and vegetables is always more flavorful and nutritious, and also helps save money…. After the long cold winter, spring is always exciting with the beautiful weather and all the wonderful fresh fruits and veggies in the market to brighten us up.” With all these awesome produce options becoming more available, your overall health will thank you for adding some color to your grocery cart on the next visit.

Speaking of Green, Let’s Talk About Your Thumb

If your home space allows for it, planting a garden kills the two birds we mentioned above with one stone (we’re on fire with the wordplay today, by the way!). First of all, what could be better for your health and your wallet these days than a plate full of vegetables grown right in your own backyard? On top of that, you’ll receive sunlight, mental health benefits, and get a bit more active. AARP echoes this saying, “In addition to providing nutritious veggies and fruits for your dinner table and beautiful flowers to decorate it, gardening offers a variety of health benefits.” So get some dirt under those fingernails today! Your body will thank you!

Try a New Sport

If our original mention of Spring Training got you excited earlier, perhaps picking up a bat for yourself might be just what the doctor ordered this spring. Of course, there’s also a variety of others to consider trying, and almost all of them will help improve your overall health. Don’t just take our word for it (although, one might argue that Dr. Hartle’s word carries much weight here!). The CDC claims, “Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.” So, get active today and enjoy the benefits your health will receive from that choice.

We hope these tips have inspired you to use the incoming spring season as a motivator to make some real changes to your health. We’d be happy to answer any questions you might have about any of this. Just stop by the office. Learn more on the rest of our website.

Simple Exercises for Your Heart

In honor of Valentine’s Day next week, we wanted to share some simple exercises to keep your heart healthy and pumping for many Valentine’s Days to come! After all, there’s more to celebrating Valentine’s Day than just eating chocolate, right? No? Well, we’re still giving you the advice, anyway. It’s valuable year-round, after all.

Running

Of course, when you think of heart exercises, your brain probably pictures a treadmill. There’s a reason for that. According to Bronson Health, “Running 30 minutes a few times per week helps reduce low-density lipoprotein (LDL), the ‘bad’ type of cholesterol, and increases the high-density lipoprotein (HDL), the ‘good’ type of cholesterol.” As long as you’ve got both your legs and a killer playlist, running is a great exercise for anyone “on the move” (pun intended). Or, if you want a more in-depth approach, most treadmills offer specific readings that relate to your heart health after an exercise session.

Swimming/Cycling

Want to add some extra fun layers to your movement therapy? Look no further than swimming or cycling. The health experts at UPMC agreed with us by saying, “Walking, swimming, dancing, and riding a bike are all excellent ways to achieve these goals.” If running isn’t your style, believe us, you are not alone; swimming or cycling are great alternatives with similar benefits.

Yoga

Does that sound like too much for you as well? Maybe you’ve got some bad knees, or you’re just really not interested in sweating up a storm? Yoga might be the answer for you to get in a heart workout while enjoying low-intensity exercise. Johns Hopkins Medicine claims, “Practicing yoga may help lower blood pressure, blood cholesterol, and blood glucose levels, as well as heart rate, making it a useful lifestyle intervention.” If you’re looking for a stress-relieving exercise that offers a plethora of benefits for your cardiovascular health, yoga might be the solution.

The Best Secret Weapon

Long-time readers of our blog likely already know where we’re going with this, but it still bears repeating. Walking is an incredible, portable, low-intensity, and high-benefit exercise. So many people underestimate the impact that taking a quick 30-minute walk will yield, especially if you are not physically active in other areas of your life. In fact, according to the Heart Foundation (but what do they know, right?), “Walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35% percent and Type 2 diabetes by 40%.” If you still need an excuse to walk more, many apps and smart technology tools are available that incentivize you to get those steps in. We truly can’t recommend it enough.

With Valentine’s Day around the corner, use all the heart-shaped items you encounter on your next trip to the grocery store as a reminder that you should take care of that little pumping tool in your chest. You won’t regret it.

Get Active to Reduce Stress

January has been called “the Monday morning of months.” It’s easy to get swept up in a bad headspace because of the shorter days and colder temperatures. However, exercise can be a great natural remedy to help combat that. Here are a few ways that exercise helps reduce stress, both biologically and psychologically.

Releases Endorphins

Often known as the “happy hormone,” why wouldn’t you want to do whatever it takes to get more of those produced? According to MayoClinic, “Physical activity [helps] bump up the production of your brain’s feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner’s high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.” Have you ever heard people say that they just “feel off” if they don’t get their workout in? They are actually on to something!

Leads to Better Sleep

Often, the secret cause of stress is how you start and end your day. The quality of your sleep directly affects the quality of your mental health. Johns Hopkins Medicine notes, “Recent research indicates that exercise decreases sleep complaints and insomnia in patients. The effects of aerobic exercise on sleep appear to be similar to those of sleeping pills.” Unlike sleeping pills, exercise also helps improve your skeletal and muscular health as well. So, it seems like a no-brainer, in terms of making your decision, to us.

Provides You With Something to Look Forward to

Now that we’ve tackled the biological elements of how exercise can reduce stress, let’s go into the more psychological aspects. To start off, there’s nothing like having an element of your daily routine to look forward to. A therapist quoted in The Huffington Post stated, “During particularly stressful moments in time…. it can be more beneficial to have something to look forward to.” While we are physical therapists, we’ll leave it to the mental health therapists on this one. However, we can attest that having a workout to look forward to is one of the best ways to turn around a stressful day.

It Just Feels Good

We don’t know how else to describe it other than that. It just feels good to get a great workout in. It starts your day off on the right foot and gets your brain out of whatever fog it might be in. CNet is on the same page as us saying, “There are many other ways exercise makes us happier — by lowering stress levels, reducing feelings of loneliness and isolation, and helping people relieve anxiety and depression, among other benefits.” Exercise just makes you feel good, plain and simple.

We hope we have convinced you to make exercise a part of your daily routine. It may just be the secret to getting you out of whatever funk you’re currently in.

Simple Weight Loss Tips That Will Stick the Whole Year

We’re officially past the first week of the new year, and you may already be struggling with the resolutions that you set for yourself. Fear not! We are here to help you with simple weight loss tips that will stick throughout the year. These may be just what the doctor (Doctor Hartle, to be exact) ordered to get you back on track for success.

Small Steps are Still Steps

The answer is not to go from Brendan Fraser in “The Whale” to a swimsuit model overnight. Small steps are still crucial and will lead to more significant steps down the road. According to LifeHack, “Once you’ve established momentum with micro-steps and add it to your schedule before or after an already established habit, you will have a much greater chance of success.” Getting overwhelmed and giving up never helps anyone. Start small and track your success accordingly.

Consistency is Key to Success

On that same note, consistency is the secret to being successful. Doing something once, especially regarding weight loss, will not change anything in the long run. Too often, we have seen people go hog wild on one trip to the gym and 1) hurt themselves and 2) not do it again when they don’t see immediate results. Entrepreneur notes, “Consistency is massively important because it allows you to focus on what you want. Focusing on a goal and working toward it every day allows you to utilize the power of intention.” Doing a simple thing every single day beats doing an insane task once every single time.

Stick to Measurable Results

Speaking of getting results, the only way to stay motivated to achieve a goal is to make it measurable. That means that instead of saying, “I want to lose weight,” you should say, “I want to lose 5% of my body weight by the end of the month.” ClarityChi echoes this by saying, “Making a goal measurable entails setting a deadline and making sure you know what you are looking for once you reach that deadline.” Keep the old acronym of a SMART goal in mind when you make a resolution for yourself, and you’ll be one step closer to success.

Liquid Calories are the Silent Killer

This is a secret that isn’t so secret but is so often forgotten about. When people want to lose weight, they immediately look at their plates, trading high-calorie food items for vegetables, while neglecting to look at the glass next to it. You’d be amazed by how many inches you can drop off your waistline when you remain firm to strictly drinking water (and, yes, that means water, not water with a pouch of something added to it.) Per a study shared by FitDay, “Research suggests liquid calories can be an even bigger diet bust than food. The American Journal of Clinical Nutrition found a stronger link between cutting liquid calories and losing weight than it did between reducing solid calories, or food, and losing weight.” So, next time you want to lose weight, don’t bring soda along with you for the ride. Don’t even get us started on Gatorade!

Simply put, the secret to being successful on your weight loss journey is to keep it simple, consistent, and easy to measure. We wish you much success with your resolution.