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Do you always feel like there just aren’t enough hours in a day? Whether it’s working, spending time with the kids, or pursuing your hobbies, it’s tough to get everything done. You may be so caught up in the daily grind that you lose sight of what’s truly important: your health. If you suffer from a sleep-related disorder, such as sleep apnea, there is a close connection between your condition and weight gain. Sleep apnea causes weight gain and weight gain worsens sleep apnea. If you suffer from sleep apnea, this only stresses the importance of maintaining a healthy lifestyle.

At the Pasha Snoring & Sinus Center, we have developed a medically-supervised weight loss program. Spearheaded by our advanced practice registered nutritionist, Ellis Morrow, our comprehensive program is tailored to the challenges patients with sleeping disorders face. We value an active lifestyle, so here are four ways to maintain a healthy weight in your daily life.  

Exercise Regularly

We’ve heard it before. I wish I could work out, but I just don’t have the time. I’m definitely going to make exercising my New Year’s resolution next year! Words become empty promises and you never end up taking the plunge. If you make an effort, prioritizing and making adjustments to your schedule should allow you to exercise three times per week. We recommend getting at least 30 minutes of physical activity three times a week on a consistent basis. If getting out of the house and driving to your local gym is a challenge, you can also work out in the comfort of your own home. Regular physical activity builds muscle and burns calories which help you look and feel good. The higher the intensity of your workouts, the more calories you will burn, thus helping you maintain a healthy weight.

If time comes at a premium, there are small ways you can mix in exercise throughout your day that will still contribute to a healthy lifestyle. Instead of taking the elevator at work, consider taking the stairs. Instead of checking your e-mail on your couch at home, take a stroll in the park and check your e-mail as you walk. Instead of taking your dog on a short walk, extend the route or run with your dog. These are just a few examples of the many things you can do to live an active lifestyle.

Get Sufficient Sleep

If you have a busy schedule, finding enough time to sleep may be difficult. The National Sleep Foundation recommends getting seven to nine hours of sleep each day. Lack of sleep can lead to several unwanted side effects: feeling inefficient or tired during the day, suffering from depression, being moody, struggling with weight gain, etc. Sleep aids in keeping you physically healthy as it slows down your metabolism and allows your body’s system to re-energize for the next day.  

Portion Control

This may seem counterintuitive at first: eating more frequently can actually help you maintain a healthy weight. The average person eats breakfast, lunch, and dinner or skips breakfast altogether and only eats lunch and dinner. Since you’re eating less frequently, you often overeat as you’re starving by the time mealtime comes around, which makes the food intake difficult for your body to break down. This is compounded at restaurants where portion sizes are often enormous and there is temptation to eat everything on your plate. Instead, consider eating three smaller meals and two snacks throughout the day. Spreading out your food intake in more manageable chunks makes it easier for your metabolism to break down the food you are consuming.

Eat Right

Beyond portion sizes, eating the right food and drinking the right liquids also help you maintain a healthy weight. Instead of eating processed food, make an effort to incorporate plentiful servings of fresh fruits and veggies into your diet. Try to eliminate drinking soda and eating sugary sweets as much as possible. This is not to say that you shouldn’t indulge from time to time. Everyone deserves a cheat day to keep you motivated! Moderation is the key here. Drinking lots of water throughout the day can also help. We recommend seven to eight glasses daily. Water can help you feel full and is a much better alternative to binging on soda or juices with high amounts of sugar.

We hope that these tips will help you maintain a balance between your busy lifestyle and your health. If you happen to struggle with sleep-related issues and/or weight gain, we’re here to help! The approach we take with our weight loss program is to first assess your body composition, baseline metabolic rate, eating and coping habits, and other factors that contribute to weight gain. From there, we cater your weight loss program to your specific dietary needs and behavior. Make an appointment with us today!  

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