Simple, Effective Tips for Weight Loss

A member of the Missouri Association of Osteopathic Physicians & Surgeons, Dr. Donet Chris Main is the owner of SkyNet Air Medical Transport, LLC, in Macon, MO. Dr. Chris Main is also the owner of Midwest Weight Loss Center in Macon, MO, an organization that helps physicians and nurse practitioners manage weight loss programs, which involve changes to patients’ diets and personalized workout regimens.

There are a number of simple tips individual can follow in order to optimize their weight loss efforts. To start, individuals seeking to lose weight should never skip breakfast. Skipping meals in general is neither a safe nor effective way to lose weight. That said, skipping breakfast robs the body of important nutrients, making it less likely that a person will complete exercise goals for the day and more likely that they will snack throughout the rest of the day, ultimately consuming more calories than they cut by skipping breakfast.

Drinking water is another simple tip that helps individuals lose weight in two key ways. First, thirst is often confused with hunger, leading to individuals consuming unneeded calories when all they need is a glass of water. Second, a well-hydrated person is generally healthier than someone not drinking enough water, allowing for more effective workout sessions.

Finally, it is far more important to track daily calorie intake as opposed to outright banning foods from a diet. Banning a food is more likely to result in excessive craving for that specific food. There is no harm in enjoying a treat here and there so long as other aspects of a diet and workout plan are being followed.

While these tips can inform an effective weight loss program, individuals should discuss their dieting and workout plans with their physician in order to ensure they are losing weight in a safe and effective manner.

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Basic Tips to Improve Your Pedaling

Based in Macon, MO, Dr. Donet Chris Main is the owner of Midwest Weight Loss Center and SkyNet Air Medical Transport, LLC. When he is not managing his various leadership responsibilities in Macon, MO, or engaging with professional groups such as the Missouri Association of Osteopathic Physicians & Surgeons, Chris Main enjoys hiking and cycling.

There are several factors first-time cyclists should keep in mind to achieve an effective pedaling technique. First and foremost, individuals should ensure that they are riding a bike that fits their size and has been properly set up by a qualified bike fitter. If a rider feels they have hit a wall with their workouts or is experiencing a noticeable left-right imbalance, meaning one leg is put under more pressure than the other, they should bring their bike in for another setup.

When it comes time actually to ride, pedaling cadence is an important place to start. High cadence has been a popular trend for several decades. Still, beginners should work towards a cadence they can maintain consistency over the course of a ride. For many riders, a cadence between 90 and 100 revolutions per minute is a comfortable pace.

As mentioned, left-right imbalances should be avoided at all costs, with riders ideally distributing power evenly between each leg. Equal power distribution is a matter of efficiency and a great way to optimize pedaling power and overall bike speed. With this in mind, cyclists of every kind should consider mountain biking, as rough terrain forces equal distribution between the pedals.

Though it might sound contradictory, an important step towards equal power distribution involves single-leg pedaling exercises. As riders begin to master single-leg exercises, they will better monitor their right and left leg output over the course of a ride.

Finally, cyclists should maintain an overall high fitness level, particularly when developing a strong, stable core. A weak core can lead to poor posture, which in turn results in inconsistent pedaling techniques.