Fat-Loss Tips

Never skip meals.

Exercise daily.

Maximize the thermogenic effect by keeping protein levels up, increasing activity, and taking supplement factors.

Vigorous resistance training will maintain or increase lean body mass (muscle). Muscle burns calories, which means that, for every pound of muscle gained, you will be burning more calories and increasing the rate of fat loss.

Do not drastically reduce total daily caloric intake.

Reduce fat intake to less than 25% of total daily calories.

Increase foods high in fiber and low GI complex carbohydrates to help satisfy hunger.

Avoid foods high in salt and fat, such as all processed foods and snack foods.

Eat fresh foods, organic when possible.

Do not fry foods or use oil or fat in the cooking process. Instead, bake, broil, boil, grill, or microwave foods.

Avoid using heavy sauces on foods.

Read food nutrition labels. Look for foods that have less than 2 grams of fat per 100 calories.

Eat fat-free foods.

Eat low-fat protein foods.

Use low-fat protein supplements to help meet daily protein requirements.

Eat egg whites as a snack to help reduce hunger pangs at night.

Do not eat out daily and avoid eating fast foods. These foods are usually high in fat, salt, and calories.

Eat plenty of low-starch vegetables.

Do not overeat excess calories at any meal because this will promote fat-storing enzymes and metabolism to store excess food as body fat. (Sports Nutrition – Fifth Edition (Main Course Text)

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Water

Be careful of your drinking water

According to famed nutritionist Dr. Jensen in his book “Dr. Jensens Nutrition Handbook” we should drink at least two quarts of good, uncontaminated water everyday. Eight (8), eight (8) ounce glasses of water daily = 64 ounces of water daily.

On hot days we should drink eight (8), twelve (12) ounce glasses of water daily or twelve (12), eight (8) ounce glasses daily = 96 ounces (3 quarts) of water daily.

Ensure your water is uncontaminated by using filtered or reverse osmosis water. If you can find a clean uncontaminated spring to get your water from, that would be the ideal situation.watereat to liveeat cleanclean eatinghealthy eatinghealthy livinghealthpreventive health carehealth coach

Hydration and the Shocking Truth About Bottled, Tap, & Filtered Water

Some of the natural perks water has to offer include:

  • Hydration of internal organs thus enabling them to function properly
  • Hydration of skin and keeping it looking fresh and healthy
  • Weight control (water is our single, most effective weight management tool)
  • Increased energy
  • Alleviation/prevention of a variety of ailments by keeping the immune system healthy
  • Regulation of body temperature
  • The flushing out of daily waste and toxins

Know the Early Signs of Dehydration:

  • Dark urine with odor
  • Weight loss during exercise
  • Muscle cramps
  • Dizziness
  • Fatigue (over 50% of routine fatigue can be alleviated with proper hydration)
  • Nausea

Many everyday symptoms and ailments can be improved by increasing water consumption.

Here are our best hydration tips to keep you flowing!

  • Drink 1 liter (about 34 ounces) of water for every 50 pounds of body weight (Example: 150 pounds = 3 liters or about 100 ounces of water per day).
  • Start your day with 16 ounces of room temperature water with the juice of half a lemon. The first 8 ounces wakes up the digestive system and the second 8 ounces will touch every organ, signaling metabolism to begin for the day. The juice from the lemon will flush out excess acid your body has been collecting from the joints while you were sleeping.
  • Drink room temperature water between meals so as not to dilute your precious digestive enzymes that help deliver nutrients from your food. Drinking cold or ice water slows or freezes the digestive process. Drinking just hot water throughout the day (no tea, no lemon) is also a wonderful habit to consistently flush the lymphatic system and keep your immune system healthy.
  • Water with minerals is very important. If you drink tap water, always purify it first. Please watch the second video included below in this blog and make sure you are drinking pure, mineralized water without fluoride, chlorine, or other chemicals.
  • When drinking reverse osmosis or purified water, add concentrated essential trace minerals (found in the supplement section of the health food store) to your water to add back the minerals taken out by the purification process. This will actually hydrate your cells. Add 10-15 drops of minerals per liter of water. Alternatively, you may also take homeopathic cell salts to mineralize your body and nourish your nervous system.
  • Another option is to take 1 capsule of trace minerals 2-3 times per day.
  • Drink water every 15-30 minutes while exercising.
  • Drink BEFORE you get thirsty; thirst is a sign of dehydration.
  • Limit your consumption of caffeine, which acts as a diuretic and can dehydrate you.
  • Coconut water is the best re-hydrant because it matches the exact electrolyte profile of our blood plasma. It is nature’s Gatorade!
  • Try a natural Gatorade if you need the flavor and minerals like Ultima powder or Goodonya Hydrate
  • Carry a glass reusable water bottle with you. Watch the video below to learn the dangers of drinking out of plastic bottles on a regular basis including dioxins and parabens and the unknown factor of how hot that bottle may have gotten sitting in the truck that delivered it. Plus we use over 60 million water bottles a day, and only 10% of those bottles are getting recycled. 
  • Note: If you don’t drink enough water because it seems boring to you, then make fruit water. The combos I made for today’s show are:1/8-cup fresh or frozen blueberries and 6 basil leaves.
    1/8-cup fresh or frozen raspberries and 6 mint leaves.
    ¼ grapefruit, lemon, & lime, sliced. 8-10 mint leaves for an entire pitcher.   (https://thewholejourney.com/the-shocking-truth-about-bottled-tap-and-filtered-water/)

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