by Amber White

ChiroHealthUSA Social Media Specialist

You wake up, head outside, and begin to notice the pleasant feeling brought on by the sun’s warm rays. It’s that time of year again; Summertime! Time to pack up your winter sweaters and pull out the shorts and tees. Just as you are zipping up your pants and about to button them, you notice they won’t close? Are you just another victim of mealtime mistakes?

Knowing how to properly arm yourself with strategies to eat right and exercise, takes a bit of research. However, once you find a healthy diet plan and activities you enjoy, it makes it that much easier to avoid possible food challenges and meet the health goals you’ve set. Here are a few helpful tips as you combat the bulge. 

Monitor Your Calorie Intake

How much would you say you know about calories? Did you know that calories are in almost everything you eat every day? How about the number of calories you need to consume in a day to lose/maintain weight?  It is essential that you account for all the calories you consume in a day, including that Starbucks cappuccino you needed to start your day and that late-night bucket of popcorn you enjoyed at the movies. According to, “…An average woman needs to eat about 2000 calories per day to maintain and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain and 2000 calories to lose one pound of weight per week.”  A physician can help you find what calorie intake is best for you by using such factors as your age, current weight, height, etc. 

Not All Carbs Are the Enemy

Carbohydrates tend to get a bad rap when it comes to dieting.  Most plans scream for dieters to consume proteins and vegetables to stay thin. However, the body’s primary source of energy comes from carbs. When there are no carbohydrates present, the body will use protein and fat for energy which lowers blood sugar and more than likely lead to bingeing on carbs later. Not ideal! Instead, choose carbohydrates with more nutritional value such as beans, quinoa, or fruit. 

Cheat Meals, Not Cheat Days

You’ve worked so hard all week monitoring your diet and getting in your required daily exercise, and at last, it’s cheat day! You can eat whatever you like today, you’ve earned it right? Not necessarily. Pigging out even for a day could possibly negate all of the hard work you’ve accomplished the week before. How about instead of a cheat day, you indulge in a cheat meal once a week. Your body will thank you later.