Posts Tagged With: H20

Stay Hydrated

tumblr_me7ukvG0np1rlrx9oo1_400

Hey friends. Tonight’s post is about staying hydrated. Since I am still restricted from lifting weights, I have been focused on nutrition. ūüôā

Water is something our bodies need. Our bodies  flourish when we drink the proper amounts of water.

Here are just some of the benefits of drinking 8 glasses of water a day.

1. Increased metabolism. Studies have shown that people who drink 8 glasses of water have a higher metabolism than those who drink 4 glasses or less. Water helps to rid the body of toxins. When we are dehydrated we over tax our liver. When our liver is over-taxed we will not lose fat effectively.

2. Better complexion and skin. Our skin needs water. People can spend copious amounts of money on moisturizers and skin treatments and anti-aging products, when what they need is H20. I started drinking 8-10 glasses a day and noticed a drastic difference in the texture of my skin.

3. Flexibility in the joints and spine. Did you know that the amount of water you drink can affect your flexibility and joint health? It’s true. I am not stating if you drink water you will become an Olympic gymnast. I am stating that if you are consistently dehydrated, you are probably more prone to back aches, stiff muscles, stiff joints, and more prone to injury.

4. Increased energy. Brain fog, irritability, and fatigue can be linked to dehydration. If you are not taking water in, you are taxing the rest of your body. Every cell in the body needs water. We can live much longer with out food than we can without water.

5. Better smell. Okay, so it’s a little gross…but did you know that not all foul body odor is due to a lack of washing the skin? It’s true. When people are dehydrated sometimes they suffer from ketosis. Extreme cases cause the release of ammonia through the pores of the body. Some people bathe/shower in the morning and smell foul by the afternoon. They are not taking in enough water for their bodies to flush toxins. The same goes for some forms of bad breath. So drink some water!

6. Healthier body. Let’s face it, dehydration is a bad thing. We want to be healthy. Water is essential to be healthy. So, let’s ditch the over consumption of caffeine (which is a diuretic-causes water loss) and sugary drinks (esp. diet soda) and grab some good ole H20.

Just in case my list wasn’t enough, here is a photo that has some more benefits of drinking water.¬† Have a great rest of the week friends! Keep up the good work. Cheering for you.

67835538107489996_ns69suQl_c

Categories: Nutrition | Tags: , , , , , , | 1 Comment

Mistakes Dieters Make

Hey friends! I hope your week is starting off well. I was excited this week to put on a garment that was tight since purchase and now it’s baggy. Yeah for progress. I wanted to list of some mistakes dieters make and include some I have made in the past. I hope they help you on your journey. As stated in every post, talk to your doctor before starting any program.

1. They look for a quick fix. Yes, I said it. Everyone wants results instantly with little effort. Well, anything that comes quickly can be lost quickly. If you jump on the new diet craze and lose tons of weight with little effort, you will probably not sustain those results. If you have weight to lose, it will require work on your part to get it off. 3,500 calories equals 1 pound. So, if you want to lose and keep it off, doctors and experts say a good target it 1-3 pounds per week. People get discouraged if they don’t see results immediately. I say with any program give yourself 6-8 weeks. If you’re not seeing any results in that time frame, then talk with a nutritionist, physician, or endocrinologist. Some people suffer from low thyroid hormones¬† (hypothyroidism) which will cause you to gain weight and have trouble losing.

2. They measure progress by the scale only. You can lose muscle and water and be light on the scale; that does not mean you are necessarily healthy or more fit. You can lose more inches and not see the scale budge as much as you like. I have an athletic build and therefore my BMI at a size 6 is still higher than it predicts it should be. However, my cholesterol is stellar, I workout 5-6 days a week, and eat pretty clean. I am simply a muscular person. You can be skinny and unhealthy or have more fat than muscle. Measure your waist. Studies have shown that abdominal fat is pretty good indicator of health. “Women with a waist measurement¬† of more than 35 inches or men with a waist measurement of more than 40 inches¬† may have a higher disease risk than people with smaller waist measurements¬† because of where their fat lie” http://win.niddk.nih.gov/publications/tools.htm.

3. They don’t drink water. You must hydrate and flush toxins from your body. If you are working out and eating clean, lack of water will still slow your progress. Your body needs water to run efficiently.

4. They rely solely on diet pills and substances to enhance their metabolism. I am not here to bash anyone’s product. I tried many before. Some worked well and as soon as I stopped taking them, I gained weight and more than I lost. I’ve learned the best way to live is to eat healthy, workout, build muscle, cut out sugar and unhealthy processed foods, and drink water.

5. They want to lose weight while eating unhealthy food and being a couch potato. Fat doesn’t magically melt away. It’s stored energy. If you overeat, you will gain weight. If you’re eating unhealthy food, over-eating, and live a sedentary lifestyle, you will gain weight. Being healthy is a lifestyle change and not a quick fix. If you want to change your life, it’s a lifetime committment to eating healthy and exercising.

6. They over-train and don’t eat enough. Our bodies are temples not machines. If you overwork the body and don’t give it enough fuel, you will sabotage your results. Treat your body like a temple. Take time to rest. Eat clean, train hard, and rest when you need to. If you’ve never worked out, I recommend checking with your doctor and meeting up with a certified fitness trainer.

7. They stick to the same workout routine forever or don’t challenge their body.¬†Once the body adapts to an exercise it gets easier. Programs like P90X are successful because they promote muscle confusion. They switch up the workouts so the body is continually improving. Our bodies are smart. They will adapt to¬†use less energy than before.

8. They starve, then binge eat. We talked about this before. Starving yourself is bad, bad idea. Your body does not like it at all. If you starve the body for long enough time, your metabolism will slow down to use less energy. When you start eating again, your body will hold onto as much as it can.

9. They limit calories but make poor food choices. I was one of those people who ate within the calorie restrictions and still wasnt seeing the results I wanted. Why? The quality of food I ate was poor. Feed your body good food: fruit, vegetables, whole grains, low-fat dairy, nuts, legumes/beans, food with natural vitamins. Most people don’t get enough fiber which helps with blood sugar and weight loss. Add some fiber!

10. They skip meals. I work in a laboratory. Research doesn’t pause so I can eat every 4 hours. So, the lack of regular eating over the years has impacted my body and metabolism. Try to eat every 4 hours at the maximum. 5 to 6 small meals is better than 3 big ones. It’s good for your blood sugar.

11. They make perfection or some airbrushed person in a magazine their target. When I was¬†a teenager¬†I was interested in modeling. I did some print work in college. It’s amazing to see what they can do with computer software. Don’t make a magazine layout or celebrity your target. Each body type is different. Celebrities and models get paid to look good. They often have trainers, nutritionists, and hours of free time to workout. Figure out what your body can look like and make being healthy the goal. Perfection is over-rated and varies from person to person.

12. They aren’t sleeping enough. I wrote about this in a previous post. Lack of sleep will negatively impact your fitness goals.

13. They give up too soon. Like I said before, it takes time to get there. I am still working towards certain goals. It’s a journey! Keep at it and don’t beat yourself up if you have a bad day. Every small step in the right direction is better than no steps at all.

Never Give Up! Tumblr Image.

 

Categories: Fitness, Nutrition | Tags: , , , , , | Leave a comment

Blog at WordPress.com.