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Weight Loss
How would you feel if you went to the beach or pool without worrying about your belly, hips, or thighs? And you didn’t have to torture yourself with some viral Hollywood Secret Bad Science or wait for some equally Bad Science weight loss shot. Instead, follow a smart plan, with realistic timeframes and improve your health so the weight loss becomes permanent.
Crazy. Right?
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Why do most diets fail?
Extreme weight loss programs trigger an unhealthy stress reaction. These weight loss “miracles” can damage adrenals, thyroid, liver, kidneys, muscles, and skin, making it nearly impossible to maintain the weight loss.
Everyone wants to lose weight fast. But after a few 20-pound lost and found experiences most people give up trying to lose weight.
But switching the strategy to a long game, slow and steady, healthier lifestyle works better. If it’s important enough.
Is beer and pizza or wine and cheese more important than losing weight?
Or is a daily brisk walk, taking the stairs, and a few modified pushups asking too much?
If you need trendy drama and already have a list of what you're not about to give up... Then no diet result will ever last for long.
But when health is the goal instead of just losing weight fast, 1-3 pounds a week is easier and once at ideal weight, if bad habits don’t return. Weight loss is permanent.
How to tell if weight loss will last
• Not hungry all the time
• Sleeping better
• More clear thinking
• Less indigestion and bloating
• More stable emotions
• More muscle definition
• Less pain
• More energy
• Less cravings
Why is it harder for women over forty to lose weight?
Even when doing nothing, men burn more calories than women because they have more muscle mass and muscles need the fuel stored in fat. Hormones also play a role in where fat goes, women tend to store fat in the hips and thighs while men store it in the belly. Over forty, both men and women have a drop in youthful hormones. And because of accumulated physical, chemical, and emotional insults, more accelerated aging hormones. That, combined with less physical activity and more wine and dine… Stores more fat in both men and women.
What is the best diet to lose weight?
A high-protein, low fat, low-carbohydrate diet is the most effective diet for fast weight loss and reducing hunger, short term. But after three months, a plant based anti-inflammatory diet keeps the weight off better.
How can I lose weight faster?
Increase water to 3-4 liters a day
If you're like most people, you probably don't think much about how much water you drink every day. But if you're trying to lose weight, hydration is key. Water plays an important role in weight loss by helping the body to detoxify, metabolize fat and burn calories. When the body is properly hydrated, it functions more efficiently, helps to control hunger levels and helps protect skin from damaging effects of rapid weight loss.
How much water is enough?
The general rule of thumb is to drink eight 8-ounce glasses (64 ounces / 2 quarts / 2 liters) of water per day. But depending on your activity level and the climate you live in, you may need more. To safely lose weight and exercise most people need more, up to double that, 4 liters.
That may take some getting used to. With so many bathroom breaks that make most people uncomfortable or in some cases unable at work.
But getting up every hour is a good thing and until you feel comfortable with switching to drinking only water, make sure every other drink is only water.
How do I know that it's right for me?
To determine if you are drinking enough water, check the color of your urine. If it's clear, you're hydrated. But if it's yellow, you need to drink more water. Focusing on hydration is an easy way to make sure that weight loss happens naturally and easily. And with just a few simple changes in your daily routine, you can achieve better weight loss results than ever before!
Reduce carbs
When trying to lose weight, reducing your intake of carbohydrates can be an effective way to achieve weight loss. Carbohydrates are a macronutrient found in many foods, and they play an important role in the body by providing energy. However, some sources of carbs, such as refined or processed foods high in sugar or flour, can have negative effects on weight loss, leading to weight gain instead.
Not All Carbs Are Equal
There are several strategies you can use to reduce your carb intake and optimize weight loss results. First, focus on eating more fiber-rich whole foods like vegetables. These unprocessed carbs are rich in nutrients and help keep you feeling full for longer, making it easier to stick to your weight loss goals.
Another strategy is to replace refined carbs with healthier options like lentils and beans, which are high in protein and fiber. But all legumes must be soaked overnight and rinsed until the run off is clear, or they will be inflammatory.
Additionally, reducing the amount of sugar and no calorie sweeteners you consume can be beneficial for weight loss, as sugar and even no calorie sweeteners trigger cravings and contribute to weight gain over time.
Increase protein
When it comes to weight loss, there is no one-size-fits-all answer to how much protein. Ultimately, the amount of protein you need to lose weight will depend on factors like your age, gender, genetics, stress levels and activity level. However, increasing your intake of lean proteins can help you feel fuller longer and promote weight loss. Aim to include protein at every meal and snack throughout the day to reach your weight loss goals.
20 grams of protein per serving serves most people best. What does 20 grams of protein look like?
- 5 egg whites
- 3 ounces chicken/turkey
- 3 ounces sardines
- 4 ounces red meat
- 4 ounces tempeh
- 4 ounces salmon
- 5 ounces ground beef
- 5 ounces white fish
- 6 ounces tofu
- 7 ounces greek yogurt
- 8 ounces lentils
Eliminate alcohol
There are several reasons why consuming alcohol can negatively impact weight loss efforts. Here are the top three, any calories consumed from alcohol will not be used for energy or other important functions and are instead stored as fat.
Additionally, many alcoholic drinks contain sugars and other empty calories that contribute to weight gain.
Finally, alcohol consumption can lead to weight gain by increasing appetite and causing cravings for high-calorie foods.
For these reasons, we recommend that people looking to lose weight eliminate alcohol from their diets.
Increase vegetables
These nutrient-dense foods are low in calories but high in fiber, which helps you feel fuller for longer. Plus, many vegetables are rich in antioxidants, phytonutrients, and other compounds that may help boost weight loss and improve overall health.
To get the most benefit from incorporating more vegetables into your diet, aim to include a variety of different colors and types of veggies each day. Incorporating a mix of vegetables into your diet will help you get the most nutrients and may also help prevent weight gain from nutrient deficiencies.
So, if you’re looking to lose weight, make sure to load up on veggies at every meal. And, don’t be afraid to get creative with your cooking. There are endless ways to enjoy these nutritious foods, so find recipes that fit your taste and lifestyle. With a little effort, you can easily increase your vegetable intake and reach your weight loss goals.
Walk faster
Walking is amazing medicine but not a great fat burner, you need 70,000 steps or about 35 miles to lose one pound of fat. So, add hand or ankle weights to increase resistance, walk faster and lengthen your stride to turn up the heat on that fat. This makes walking nearly as good as running for fat burning, and without the jarring impact on feet, knees, hips and spine. But the real benefit is that the added resistance of the ankle and wrist weights stimulates muscles to keep burning fat even after the walk is done.
Sleep sooner
Sleep deprivation between 10pm and 2 am boosts our bodies' resistance to lose weight and capacity to store fat, making the struggle to achieve successful weight reduction that much more challenging.
Why 10-2?
Cortisol is a hormone that is released in response to stress. It is also involved in the body's daily cycle, or circadian rhythm. Cortisol levels are highest in the morning and as it gets used up throughout the day, becomes lowest at night. 10 pm to 2 am is when cortisol levels replenish, but only if sleeping.
This cortisol circadian rhythm helps to regulate many important functions in the body, including blood pressure, metabolism, and immune system response. Disruptions to the cortisol circadian rhythm can lead to health problems such as high blood pressure, poor sleep, and weight gain. It is important to maintain a healthy cortisol circadian rhythm by managing stress levels and getting enough sleep. Eating a balanced anti-inflammatory diet and exercising regularly can also help to keep cortisol levels in check.
Stress management
If you're trying to lose weight, stress management may be an important part of your journey. When we're stressed, our bodies release hormones that can lead to weight gain and other unhealthy habits.
That's why it's important to find ways to manage stress in a healthy way. There are many different stress management techniques out there, so it's important to find one that works for you. Some common stress management techniques include tai chi, yoga, and deep breathing exercises.
The best kept secret in stress management is no twist or crack (Upper Cervical Chiropractic). Because it treats the hidden stress in the spine that magnifies and amplifies ever other form of stress.
Avoid everything “DIET”
Diet pills, soda, prepared foods, Bad Science internet trends, all trick the body’s ability to manage a healthy metabolism and backfire for most people causing them to gain weight instead.
Does intermittent Fasting work?
Unlike so many fad diets, intermittent fasting is good for you. So, of course it’s not easy to do correctly. First know that there is good science behind the many health benefits of intermittent fasting. But without any pill or complicated plan that needs professional supervision, you won’t see too many mainstream commercials for it.
There are many versions, some even include 500-700 calories of highly inflammatory snack foods for three to five days. Technically, anything under 700 calories a day qualifies for fasting with a macronutrient ration of one part protein, two parts fat, and four parts carbohydrate having the most research. But it just makes better sense to follow those rules with fresh anti-inflammatory foods.
Or you could only eat from 9-5. And still get the benefits of running on empty sixteen hours a day. Most people find it difficult to only eat during traditional work hours. And even when they do, few people will take the time to prepare nutritious meals and snacks from scratch. But those who do, get the best results.
Obesity Experience
I spent the first fifteen years of my life fighting chronic pain and upper respiratory infections. So, I was medicated most of the time. More on that in just a bit. My thyroid burned up in high school and started putting on weight that was hard to lose in my 20s. But when I became vegetarian in my thirties, I put on 50 pounds (obese). And even with more nutrition education than medical doctors, it was harder than ever to keep the weight off.
Finally, when I became certified in post graduate Functional Medicine, I learned how gut health and hormones are more important than counting calories and fad diets for sustaining any hard-won weight loss.
Most Doctors Agree
Recently the world-famous Cleveland Clinic released an extensive two-year study tracking thousands of patients who got better Quality of Life results with functional medicine than just conventional medical care alone.
Most doctors know that appropriate diet, exercise and stress management is the best long-term medicine for chronic health issues. But they’re expected to write a prescription in a few minutes. Even though any search engine could do that in less than a second. But neither of those options are good medicine.
Restore balance for lasting weight loss without drugs or surgery
The first step, for me, happened when I got off half a dozen medications and functionally examined and treated for Alignment, Balance, and Coordination. With specific, no twist or crack, upper cervical chiropractic to reduce the physical stress, throwing my posture out of balance and coordination... My chronic pain syndromes started improving, better than with previous bracing, PT, and medication. And once I saw how out of balance I was I could understand how that postural misalignment was a constant strain on everything else. I didn’t get upper respiratory infections anymore, so I stopped needing antibiotics and anti-inflammatory medication. My gut, liver and stress hormones finally had some relief.
But I still didn’t fully understand inflammatory food choices and how they can cripple any weight loss plan.
Plant Based
When I became vegetarian, I made all the mistakes. Lots of “more whole grains” including the perfect inflammatory fire storm...PIZZA! And I relied on highly processed fake meat protein options. So, because I never felt satisfied, I overate, a lot. And that lead to feeling worse, physically, mentally, emotionally. Within a year, I was obese. Then I struggled for years with the 20-pound lost and found syndrome, exposing the flaws in every fad diet. But when I discovered Functional Medicine and how everything is connected, I started losing weight without starving or torturing myself in the gym. Got down to a safe weight and kept it there for twenty years. But the last two lockdown years was a challenge and even though I knew better, I made mistakes that put on twenty pounds of toxic weight. Just by doing what most people do all the time. Sitting in front of a computer all day, watching TV at night, not exercising daily and self-medicating with carbs and alcohol.
But now, if I stick to my daily exercises and anti-inflammatory diet, and some daily supplements, I have little if any arthritis, digestive, immune or sleep issues. So, losing and more importantly, keeping the weight off is easier. And I have a better appreciation for “life happens” and sometimes we all need a little help.
Not Intended As Medical Advice
Even with several new injuries that forced me to find more amazing drug free, non-invasive therapies... Not only do I save time and money by proactively staying healthy, but I don’t miss out on irreplaceable experiences with friends and family. Like I used to when I relied on emergency medical care and constant medication to manage my health.
Results vary, and we never share patient information. But you can search Dr. Thomas Polucki and read the reviews on Google, Healthgrades, and WebMD to see what some of our patients say about their experience working with us.
Consultation
Talk to the doctor one-on-one about your challenges and what you want to get back to once better. Set realistic goals with time frames and agreed upon outcome assessments.
And if, in agreement, we move forward to the functional exam and then coauthor a step-by-step plan to achieve your recovery with expert guidance. If we cannot find agreement, we refund the reservation fee and proceed no further. Who else does that?
The outstanding success rate of our patients depends on working exclusively with people who trust and commit to their recommendations.
Nobody ever said to a heart surgeon “I’ll let you cut me open, split my ribcage and then decide if I want you to do anything more.”
Quantified Functional Exam
Our quantified functional exam costs thousands of dollars in most specialists’ practices. More than just a few vitals and asking where it hurts, I touch my patients. Not just where it hurts but also feel the tension in the head, neck, and shoulders that creates hidden stress on the metabolism. I also measure three-dimensional body posture, dynamic balance, and system coordination. To help refine your treatment recommendations.
Bonus
Treatment Sampler
Our streamlined approach towards assisted stretch, medical massage, and no twist or crack chiropractic adjustment might take hours, in three different offices, and cost hundreds of dollars anywhere else. But now you can get all the relieving, relaxing and restoring benefits from all three all in one stop, and in less than 10 minutes.
Anti-inflammatory Diet Program
Quick, Easy and Delicious... These online recipes reduce the most common source of inflammation and metabolic syndrome. Helping to avoid indigestion, joint, muscle and nerve pain, fatigue, brain fog, mood swings and overeating without medication. Giving your metabolism a chance to heal. Feel lighter, move easier, think clearer in just days of following these simple, delicious, and satisfying anti-inflammatory recipes.
Stretch and Move
In just a few minutes a day, you can reduce pain, improve flexibility and stability. Regardless of your work or play, these online stretching tips help you reduce tension and stress every day. We take you step by step through each movement, and in just a few minutes a day, anywhere, anytime you can stretch your healthcare dollar further.
What You Get
So, these services, in our office would normally bill at $671 and that’s a value because comparable services would cost several times that anywhere else. But that would still be worth every penny to wake up feeling great, thinking clearly, full of energy, moving through your day free of pain and drug side effects that get in the way of your life. And maybe even reduce the risk of surgery from ongoing degeneration that is never addressed even with the best pain management.
Instead, you’ll have a simple plan to get better and stay better. And if you read this far, you know that you want and need something different than what you have been doing, to get what you really want. And for a limited time, you get it all for the regular checkup fee of just $79 to save your spot.
Guarantee
No doctor can guarantee results. And I don’t. But if I’m not confident I can help you, during the consultation, we don’t go any further and refund your $79 reservation fee.
You may reschedule an appointment with 24-hour’s notice but due to high demand, cancellations within 24 hours or no-show appointments forfeit the reservation fee.
So only request an appointment if you can make it a priority. Fair enough?
Internet, insurance, and government restrictions change with little and no notice. We may be forced to remove this post, its contents and offers without notice. So, if you are ready, NOW is a good time to request your appointment. Haven’t you already suffered enough?
REQUEST AN APPOINTMENT
What’s Next
When you enter your contact information (never shared, federally protected) in the Request Appointment form and click the submit button, our friendly scheduler will contact you as soon as possible. Confirming your appointment with a $79 reservation fee that holds your appointment and may be applied to the services listed above in this limited time special offer.
So, submit the form, you will then receive the HIPAA compliant request, on a secure link, for your relevant information to make your first visit quick and easy. Once that information is uploaded, your appointment is confirmed. And we’ll look forward to seeing you at your scheduled appointment.
Limited Time Offer
To get your guaranteed consult, and if we can accept your case, your functional examination. Plus, if you Request Appointment Now, you also get the assisted stretch, medical massage, no twist or crack chiropractic specific adjustment treatment package. And the online pain-relieving diet and stretch classes. A total value of $671 for just the $79 reservation fee. Plus, if we discover, during the consultation that we can’t accept your case, you get your $79 reservation fee refunded, but keep the online diet and stretch program. A $98 value just for letting us see if we can help you.
But we may be forced to remove this offer at any time. So, Request Appointment Now!
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