After years of struggling with weight loss I’ve found these 4 items to be key in losing and maintaining my weight… Who knew it could be this simple…. Notice I didn’t say easy, making any change in our life is never easy. It’s kinda a pain if you ask me. Baby steps, small steady changes for me is the only thing that works in all area of my life. Balls to the wall – not so much. So here is my suggestion – start slow – the longer you practice the more likely you are to incorporate these changes into your life. Celebrate your small successes instead of beating yourself up for not being perfect.
Number 1 is water
- Water increased you metabolism – being hydrated allows our body to function at an optimal rate thus exerting more energy and increasing your metabolism
- Water boost your energy level – because we are mainly made up of water when we are dehydrated we feel sluggish and tired the brain is 75% brain fog tiredness unable to concentrate
- Water helps suppress your appetite – a lot of people with think they are hungry when they are really thirsty – if you are thirsty you are already dehydrated. The key is to stay ahead of that.
- Water releases water storage in your body – the more water you drink the less water your body retains… if you don’t drink enough water your body will hold onto every bit of it and store it in the body for later – yes when you finally start to drink the correct amount of water you will be in the bathroom every 5 minutes, but once your body adjusts it will regulate itself.
- How much water should you consume – the rule of thumb is half your body weight in oz. So a 160 lb person should consume a minimum of 80 oz of water a day that is 10- 8 oz glasses… spread out through the day is very do-able.
Make a plan right now… How are you going to get half your weight in oz of water in each day? For me I need 60… So I kill 8oz as soon as I get up, then (2) 25 oz water bottles which I keep on my desk and sip through the day. I make a point to get one done in the morning and then one in the afternoon. I then get another 8 oz in when I get home – and done.
Next up Fiber –
Fiber is huge! Did you know according the the national fiber association for a woman in her 50s she needs to consume at least 21 grams of fiber a day! Seems like a lot – but it can be done without too much pain…. Check out your fiber requirements here http://www.nationalfibercouncil.org/fiber_calculator.php
Benefits of fiber –
- the number 1 benefit of fiberous foods is they keep you fuller longer, which helps regulate weight – it
Traps cholesterol and fat, which helps lower cholesterol and slows the absorption of suger improving blood sugar levels.
- Fiber not only promotes general wellness and intestinal health, it lowers the risk of developing many diseases and conditions that can put your life in danger – heart attack, diabetes, high blood pressure, stroke, obesity, and certain cancers (John Hopkins Medical Center) what does
Check out my blog on fiber http://mybt101.com/2010/09/11/spot-light-this-week-on-valerie-waters-and-fiber-are-you-getting-enough/
Watch out for High Fructose Corn Syrup –
HFC is a man made sweetener make from corn starch. Leptin is your fullness hormone it tells you body when to stop eating…. HFC slows down the secretion of leptin in the body. This has been noted as a reason for obesity in this country and actually the world. The syrup interferes with the body’s metabolism so that a person can’t stop eating. It is in almost everything we eat – soda, breads, etc.
This article really made me think and start reading food labels – Take a look at this article on High Fructose Corn Syrup if you get a chance – this stuff is no joke! http://www.sfgate.com/health/article/Sugar-coated-We-re-drowning-in-high-fructose-2794906.php
Lastly the hormone Cortisol –
Some of you may have heard of cortisol it is a hormone our body secrets to help deal with stress by shutting down unnecessary functions like our reproduction and immune system so that all our energy is directed toward dealing with the stress at hand. You may have heard to it referred to as Our fight or flight hormone. This hormone is meant to be short lived. However in this day and age stressors are thrown at us left and right, work, family – it has become a chronic problem. This hormone increased the production of insulin in the body. Insulin increased the storage of fat in fat cells and prevents the cells from releasing it for energy. Meaning – our body’s can not break down fat with insulin present in the body – or when you are STRESSED!
So how do we battle this? How do we get all this stress out of our lives?
Love the skin your in Baby!
This has 3 main parts…
• Self nurturing – allow yourself to have fun – relax.. Check me out http://mybt101.com/2011/12/03/diamonds-are-a-girls-best-friend-not/
• Foster your well being.. Which is acceptance or satisfaction in our current condition. A sense of peace, wholeness and happiness. More info here http://mybt101.com/2011/04/24/putting-yourself-first/
• Self appreciation is a part of your well being – self is defined as an entire person, appreciation is defined as a judgement or evaluation – an expression of gratitude approval. Self appreciation is saying I accept myself as I am. Wow! what a concept…. Accepting yourself as you are, with all your perceived flaws. Check out my blog on this – http://mybt101.com/2015/02/05/get-the-body-you-want-at-any-age-week-6-self-appreciation/
Bottom line here is rediscovering joy – have you ever stopped in the middle of the day and wondered where your joy has gone? Have you ever felt like you loss your sense of self somewhere along the way? Joy is not a destiny but a journey that we take one day at a time, one moment at time. Too often we do only the things that are required by us and don’t make time for the things that reward, rejuvenate and replenish us.http://mybt101.com/2011/03/26/joyful-joyful/
Happy New Year and God Bless xo