Dr. Paul BekkumHelping you achieve pain relief to peak performance, naturally.

Make sure you get to bed at least 7-8 hours before you plan to get up.  Adjust your bedtime according to when you want to wake up.  If you want to get in your morning exercise, as I suggested in a previous post, you may want to wake up 2-3 hours before you would go to work or school.  By waking 2-3 hours before work or school, you will have enough time to fit in your morning exercise, breakfast and still have time to prepare for the day.

When you leave for work or school, if you can and you don’t live to far from work or school, try walking or biking instead of driving your car.  If you drive, park in the furthest parking spot in the lot and walk from there.  On your breaks, go for a walk outside or if the weather doesn’t permit, walk the halls or stairs.  Find someone to walk with, this will build in some accountability and they will keep you motivated.  Or, if you have time to fit in the exercise activity of your choice like golf, walk the course rather than take a cart.  Just always be thinking of ways to increase your activity levels so you can burn off that extra unwanted weight.

You need to make a conscious decision that you are going to do whatever it takes to reach your goal weight and just focus on that goal until you achieve it.  Once you reach your goal and you have the satisfaction of reaching it, now isn’t the time to relax,  you need to now look at what is your next goal.

Life is a journey.  You will always have your past to review and reflect on, but don’t dwell on the things of the past.  The things of the past are already done.  All you can do is to act in the present aiming for the goals you have set for your future.  If you don’t have goals you are going to wander around aimlessly.  Not that goals are everything, but they are sign posts to look for to make sure that you are moving forward and not moving backward into the same old habits that have gotten you to where you are today, unless you like where you are today.

Find some activity that you like and stick with them.  Explore other physical activities you are interested in and if you find you like them, add them into your daily and weekly routines.  You’ll benefit more from doing activities you love, because they will not only be exercise, but they will be fun.

Choose healthy oils for cooking and eating:

• Healthy Choice Cooking Oils:
  • Olive Oil
  • Walnut Oil
  • Almond Oil
  • Grape seed Oil

Exercise early in your day, if you can fit it into your schedule.

Benefits to morning exercise:

• Boosts your metabolism.  Sometimes you can boost your metabolism for a full 24 hours.
• Energizes your day.  As well as having the knowledge that you are doing something disciplined.
• Significantly increases your  mental acuity.  Sometimes for the next 4-6 hours.
• By making morning exercise a priority, you can get in the necessary 30-60 minutes.  Ease into the routine by waking 10-20 minutes earlier each day. Because you are exercising you’ll get better sleep and you’ll have no problem waking earlier to get in your exercise time.
• By exercising at the same time each morning you are helping your body regulate your endocrine system and your circadian rhythms.
• Your appetite can be regulated by morning exercise, you’ll have a tendency to eat less and eat smaller portions due to the hormones your body produces from exercise.
• By exercising consistently, you’ll start to look forward to your morning ritual.  You’ll find that you’ll have time to reflect on your day, pray, meditate and be able to think clearer and focus on whatever is on your mind.
• By exercising in the morning, you’ll almost be guaranteed that you’ll not have any schedule interruptions to your fitness/weight loss commitment.
• By exercising in the morning you’ll give yourself a 90+% chance of succeeding at your fitness/weight loss routine.
• Not a morning person, check out this post to help start a new early riser habit:  10 Benefits of Rising Early

Try some Weight Loss Supplements:

• Thermogenic Fat Burners:  Usually contain ephedra or caffeine, they should be avoided
• Stimulant-Free Fat Burners:  All the fat burning properties without the stimulants
• Carb Blockers:  They block or inhibit they enzymes that are needed to digest carbohydrates,  only use if you are having a real tough time with carb cravings.  They are not the long term fix you are looking for.
• Fat Blockers:  They block or inhibit they enzymes that are needed to digest fats.  Chitosan is the most popular fat blocker, because it can absorb seven times its weight in fats.
• Thyroid Hormone Increasers:  These are supplement that help to increase your bodies energy levels to burn fat off like melting wax from a lit candle, if combined with the appropriate diet and exercise program.  Supplements might include the ingredients of guggulsterones and forskolin.
• Appetite Suppressants:  Obviously, the help to suppress your appetite.  Some Fat Burning products have appetite suppressants in them.
• Cortisol Products :  When we are stressed, cortisol makes us feel hungry and deposit fat.  Thus, supplements that suppress cortisol, stop us from feeling hungry and depositing fat.
• Other Fat Loss Products :
  • Pyruvate
  • CLA (Conjugated linoleic acids)
  • Evening primrose oil
  • Chromium Picolinate
  • L-carnatine
  • B-complex
  • Protein
  • Combinations of the above Weight Loss Supplements

Everybody is going to need different supplements to achieve their personal goals, so make sure you discuss your supplement needs with someone you trust.  Feel free to contact me via email if you have any questions.

Weight Loss Supplements