- Do not eliminate any of the food groups. Eat from them all. Cutting out entire food groups will not only deprive you of vitamins and minerals which could leave you vitamin deficient but will leave you with a very unbalanced and boring diet making it difficult to stick to.
· Reading food labels and finding where the hidden calories are lurking in food. Having a raised awareness of this will not only keep the weight off but will also empower you to make informed decisions about what you are putting into your body.
· Avoiding high fat foods. A treat once in a while is fine and we all should get a certain amount of fats from our foods but be careful you don’t get too much of the wrong kind. Remember anything you eat that isn’t burned off is stored.
· Be aware of your carbohydrate intake. Make sure you get more of the complex than the simple variety. We all need carbs for energy we just need to monitor how much. Always opt for the slow release complex kind which will sustain you for longer and won’t spike your sugar level leaving you feeling tired and lethargic.
· Drink water. You can also get fluid from coffee, tea, milk, fruits and juices but don’t forget the best fluid your body prefers over everything is water because it can be readily absorbed and used; nothing has to be broken down or done to it. Water is nature’s perfect elixir.
In fact, water is the "magic medicine".
Some nutritionists insist that 80% of the country is walking around dehydrated. We drink too much coffee, tea, and soft drinks containing caffeine, which prompts the body to lose water. More troubling is that when we are dehydrated, we don't know what to drink.
The answer is simple: drink water!
Water is pure liquid refreshment and accounts for a large percentage of what makes each of us "human." Almost 2/3rds of our body weight is "water weight":
· Our blood is 83% water
· Our muscles are 75% water
· Our brains are 74% water
· Our bones are 22% water
You should be drinking at least 7-8 glasses of water per day and more when exercising. If you spread this over the average 16 hours from when you get up until you go to bed then it’s not such a hard task. Simple water when it's pure and free of contaminants truly is a wonder drug. Without chemicals, additives, or anything unnatural, a steady dose of 8 glasses of water a day will:
· Improve your energy
· Increase your mental and physical performance
· Remove toxins & waste products from your body
· Keep skin healthy and glowing
· Reduce Headaches and dizziness
· Allow for proper digestion
Water is essential for weight loss
Water is a natural appetite suppressant, so developing a good water drinking habit can be a long-term aid in achieving and maintaining a healthy weight. Most of the time hunger is your body asking for water – not food. Your body cannot remove fat cells without water.
The findings during a 6 year study of more than 20,000 healthy men and women aged 38-100 in 2002 found that women who drank more than five glasses of water a day were 41% less likely to die from a heart attack during the study period than those who drank less than two glasses. The protective effect of water was even greater in men!
In the next chapter we’re going to address the other important component for weight loss that you can’t be without, exercise.
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My name is Dave Hagger, founder of Seriously Fit Bootcamp
As a fitness professional I frequently meet people who want to lose weight but just have no idea where to start.