10 Ways to Drop Weight and Feel Great
By, Savannah Crayon
Drink More Water
As the temperature gets cooler and the days get shorter, we tend to drink less water throughout the day. Did you know that the average American only consumes 2.5 cups of water a day? That means that the average person walks around dehydrated. If you suffer from diarrhea, constipation, head or muscle aches, dizziness or fatigue, it could be an indication that you need to up your water intake! Aim to consume at least one gallon of water per day this year!
Up the FIBER!
Fiber has so many positive benefits on the body, from increased satiety to blood sugar control- high fiber diets are known to help dieters loose weight and keep it off! Try adding pumpkin to your protein shakes, use zero calorie shirataki noodles instead of the high carb pasta varieties, and aim for fiber veggies like spinach and broccoli at every meal!
Probiotics are important in aiding in digestion and strengthening the immune system. Without proper digestion your body can’t utilize the nutrient benefits of the foods you’re consuming and that can cause digestive stress in the long run. Strengthen your immune system and digestive system by taking a probiotic supplement or eating fermented foods and drinks like sauerkraut, yogurt or kombucha.
Green vegetables have the highest micronutrient content of all vegetables. Since vitamin supplements are processed the body cant absorb them completely so getting your vitamins and minerals in from foods is very important! Veggies like Broccoli and spinach contain high levels of vitamins B, C and E, as well as minerals like calcium, iron and magnesium. Aim to get a serving of veggies at every meal!
When it comes to weight loss PROTEIN is your key ticket item. Protein puts your body in a high-thermogenic state, meaning it helps you burn fat. As we all know, muscle boosts metabolism and protein builds muscle so keep your metabolism high by aiming for lean protein sources such as eggs, chicken breast, fish, turkey tenderloin and lean cuts of steak and pork at every meal.
Nothing boosts metabolism better than adding some MUSCLE to your frame, so don’t be afraid to pick up some weight! If you’re unsure of how to train or feel uncomfortable in the gym hire a trainer or take a group class; even if it’s just for a session or two, you’ll get into the habit, see your body responding, and get hooked! Aim for 45 minutes of strength training 5 times a week this year!
When it comes to weight loss there is a misconception that doing endless amounts of cardio is the answer. The truth is that cardio actually cuts into your muscle stores, so to prevent that add some resistance to your cardio routine. Try stair climbing or wearing ankle weights and walking on an incline or doing walking lunges. Aim for 20 minutes of cardio 4-5 days a week this year!
Track your macronutrient intake
There are a few keys that many fitness professionals live by in order to maintain a good physique year-round, while still indulging in holidays, parties, etc, without feelings of guilt of restriction. A main key that we use is understanding macronutrients. Macronutrients are proteins, carbs and fats. An easy way to determine your macronutrient intake would be to first figure out your basal metabolic rate, then decide whether you’re looking to gain, lose, or maintain your weight. Heres how: Men: BMR = 66.5 + ( 13.75 × weight in LBS ) + ( 5.003 × height in in. ) – ( 6.755 × age in years ) BMR calculation for women (imperial) BMR = 655.1 + ( 4.35 × weight in LBS ) + ( 4.7 × height in inches ) – ( 4.7 × age in years ).
Now the average person (non-athlete) can add 300 to gain weight, subtract 300 to lose weight, or keep it the same to maintain, this is the amount of calories you should take in every day. Now think about having 1 gram of protein per pound of body weight, 35-40% of your total calories consumption from good fats, and the remaining balance from carbs. Consult a nutritionist for macro planning to understand your bodies needs better!
Many of us are not getting enough sleep at night, be it the TV, computer, smart phone, or stress that keeps us from getting some good shut eye. Sleep reduces cortisol levels, the stress hormone that causes fatigue, fat storage, and depression. Try drinking chamomile tea, taking a relaxing bath with lavender oil, or getting a massage to wind down in the evening. Just ten minutes of “Me” time where you completely shut-down electronics before bed can make a huge impact on your overall mood the next day.
Find an activity that releases stress and makes you feel good, be it yoga, running, dancing or better yet, having one on one time with your significant other- start and end every day on a positive note this new year!
To read more about Savannah, click here.