29100 Gateway Blvd., Ste. 100

Flat Rock, MI 48134 USA

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Top Two Tips for Reaching Your Normal Weight

It's well-known that one-third of American adults are overweight and an additional one-third are obese.1 In addition, 17% of U.S. children and adolescents are obese.2 Worldwide statistics are similar. These facts are strongly associated with ongoing epidemics in diabetes and cardiovascular disease. Diabetes may cause loss of vision, kidney problems, and loss of circulation in the legs and feet. Cardiovascular disease includes high blood pressure, stroke, and heart attacks. Being overweight or obese may cause diseases which require lifelong treatment. Personal action is needed to begin to restore good health, but it's important to understand the specific nature of the actions to take.

What is not required is a drastic reduction of body weight to some idealized norm of "thinness." It is not appropriate for people to attempt to force themselves to look like runway models. What does work is applying simple techniques and strategies to encourage a gradual loss of weight. Over time persons on such a plan will achieve a body weight that is normal for them. There are two key steps to reaching your normal weight.

The first step is to reduce your overall intake of calories by eating six small meals a day. If five small meals works best for your schedule and daily needs, that’s fine. The main point involves total calories. With six small meals, each one is about 300 calories - a little less for women and a little more for men who are taller and more heavily muscled. For men the daily calorie intake is between 1800 and 2100 calories. For women, the daily calorie intake is between 1700 and 1800 calories. By experimenting a bit, you’ll find your optimal calorie level that results in consistent weight loss. Make sure to combine complex carbohydrates and protein at each small meal. The numerous benefits of food combining include maintaining insulin levels in a normal range and improved cognitive/mental function.

For many people, this reduction in daily calories will have an immediate and dramatic impact. There may be real hunger pangs, and it will be important to remember that the next small meal is only a couple of hours away. The pounds you lose in the first couple of weeks will likely provide plenty of reinforcement to help you through the times when you are really hungry.

The next and simultaneous step is to begin a program of regular, vigorous exercise. Of course, if you haven't exercised in a long time you'll need to start slowly. Your goal is to build up to 30 minutes of vigorous exercise five times per week.3 Ideally you'll be doing both cardiovascular exercise and strength training, and in the process you'll build lean muscle mass. The result is an elevation in your basal metabolic rate which causes your body to burn fat even while you're resting!

As you follow these two health-promoting programs, you will notice that you're steadily and gradually losing weight. There will come a time, anywhere from 6 months to a year after you've begun your new lifestyle, when your weight loss will stop. For example, you'll notice you only lost half a pound over the previous week or two. Then you'll know that you've reached your "ideal" body weight. You've reached the weight that is normal for you. It is very likely that your new body mass index (a ratio between your height and weight) is now in the normal range or very close to the high end of normal. You've taken control of your health and your life, and the very good news is that you've built new habits that will last a lifetime.

1Ogden CL, et al: Prevalence of obesity in the United States, 2009-2010. NCHS Data Brief No. 82. National Center for Health Statistics, Centers for Disease Control and Prevention, January 2012
2Waters E, et al: Interventions for preventing obesity in children. Cochrane Database Syst Rev 7(12):CD001871, 2011
3Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012

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  • "Dr. Clark and the staff here are amazing. They are super friendly and thorough. I would highly recommend this practice!"
    Bobby H.
  • "I absolutely love going here. I've been referred by many that have had life changing experiences because of Dr. Porter . He is amazing at what he does & it shows. He knows what he is doing. I have already felt such a difference in my health. I have more energy and less digestive issues and it's only been a couple of months. Everyone is so nice and especially Dr. Porter. He really shows care & concern. He takes his time and doesn't rush you. You won't regret going here 😊 Also his wife is so sweet and has a great sense of humor ."
    Nedi M.
  • "Love this place very clean. First time here. went for a massage Bruce is excellent so if u want a fantastic massage go see him. U won't be sorry"
    Jennifer L.
  • "I found my way to Porter-Clark by accident. I drove a friend to her appointment and as I waited in the waiting room I began to notice the efficiency of the staff , process and patient flow. I’m a healthcare consultant that assists organizations with operational efficiency and I was amazed at how efficient they actually were. We call it continuous flow and using the pull system. This means no waiting, bottlenecks or backups within the office process. Many organizations pay to achieve this kind of workflow. The best part of the visit is the friendliness of staff and the expertise of the docs. Hands down, the heat, massage and the skill of the message therapists for 10 minutes in the beginning of the visit is heavenly and worth the trip!! Many offices talk about putting patients first, but at Porter-Clark, they demonstrate it in everything they do. Great job!"
    Rita D.
  • "Excellent patient care and results from this clinic, which uses a holistic approach that combines chiropractic, massage, and clinical nutrition. Highly recommended!"
    Rachel M.
  • "I am new to your clinic and getting great results with the Nutritional Response Testing. Thank you so very much. I highly recommend the services of PCCC in Flat Rock."
    Emily S.
  • "I love it here! Everyone is extremely polite and helpful. I see Doctor Porter II and he’s been a lifesaver. He’s made room for me on his schedule multiple times when I’ve been randomly hit with a chronic migraine. He genuinely takes his time and cares about his patients. I’m really thankful for the friends that recommended me to this place and I highly recommend everyone else comes here as well."
    Alexandria V.
  • "I have been a patient of Dr. Porter for more than 20 years. He has helped me maintain a strong immune system and to live without pain. I trust him more than any medical doctor or specialist with my health and well-being."
    Review from healthgrades.com
  • "Dr. Cara and the staff at Porter & Clark Chiropractic are wonderful! The adjustments, heat and massage have healed my aches and pains (slight and severe) over the last several years. I would highly recommend Dr. Cara to anyone needing Chiropractic care."
    Chris T.
  • "The staff, they make this place amazing. If you need an adjustment or a massage check everyone out. The staff are helpful in finding you the type of therapist you need for your massage, and each doctor is pretty amazing, in their quality of care and concern for you as a client while you are on their tables."
    Adam I-L
  • "Been coming here for 11 years now... I feel immediate relaxation after adjustments and 9 out of 10 times my back pain has subsided. Some days I'm so bad I call to make an appointment and they get me in the office same day!! I can't say enough about Dr. Porter and the staff in general."
    Brandon L.
  • "I love this place! Dr. Clark has taken care of my chronic pain for years! No other treatments have been nearly as effective. A bonus is that the staff is always so friendly and helpful!!"
    Mary B.
  • "Dr. Porter has been treating me with an ongoing problem for years. I starting going to him after I could not get relief from my family physician. Through his treatments and a vitamin regimen, I don't need pain meds & feel so much better."
    Review from healthgrades.com
  • "The doctors and all the staff are excellent!"
    Tanya W.
  • "I am no longer in pain under Dr. Cara Phillips' care! Staff is always very friendly and greet you when you walk in. My first appointment they took xrays and did an evaluation. I now go to be adjusted monthly. They also offer heat therapy and a massage before being adjusted."
    Maggie J.
  • "With his gift for healing, and his expertise with NRT (Nutritional Response Testing), Dr. Porter has saved my life! I am off prescription medications and no longer suffer from chronic lower GI pain and problems."
    Charles K.
  • "Dr. Michael Porter II has taken care of me since I was in an auto accident last year, and monthly visits keep me out of pain. The office is a welcoming place, and patient care is clearly their priority. Highly recommended."
    Adam W.
  • "Dr. Clark has the best practice on the planet. Great individual time and attention. Chiropractors and massage therapists truly concerned about your health. Pleasant office atmosphere."
    Debbie A.

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