3 Basic Guidelines of Weight Loss

by Admin on June 24, 2016

Beginning a weight loss routine can be daunting, but it doesn’t have to be! Let’s keep it simple. Consider the 3 guidelines below your foundation towards building a healthier lifestyle.

1. Drink More Water

Adequate water intake curbs cravings, boosts your metabolism, cleanses your body of waste, and helps combat water retention. So, how much water should you be drinking daily?

Here’s a simple formula: Your total body weight divided by 2 = the appropriate daily intake of water in ounces. For example, if you weigh 160 lbs then you’ll want to drink at least 80 ounces of water a day.

If you like to indulge in alcohol, coffee, and/or other caffeinated drinks then your formula gets a little more complicated: (Oz of diuretics x 1.5) + body weight/2

*No more than 100 oz/day. Consider a beverage like coconut water to replenish electrolytes if you have a very active day and sweat excessively.

Tips:

  • Start your day off with about 32 oz of water – This helps with cellular function throughout your body and gets things moving in your digestive track. Add a tablespoon of lemon juice for an extra detoxifying boost.
  • Drink a tall glass (16 oz) of water about 30 minutes before each meal. – This helps to curb cravings and over eating.
  • Sip on water throughout the day. – Get yourself a nice water bottle that you don’t mind carrying around all day and make sure you know how many ounces it holds so that you can keep track of your intake.

2. Get Moving

This will look different for everyone. Maybe you like to dance or skate, swim, run, walk, climb, Crossfit, Yoga, Pilates, Barre or Spin. Whatever it is that you like to do, just do that and at the least, a few times a week.  If you’re like me (and most people) you’re busy and life gets in the way of your “you time”.  Not okay ladies and gents, that is just not okay. Do it for you, do it for your family. Make your health a priority.

Tips:

  • Find someone to hold you accountable, otherwise known as a workout buddy. – Having a workout partner makes it more likely that you’ll work out on days that you’re not feeling it.
  • Look into at home workout routines for those days that you can’t break away or if you’re on a budget. – I love Bar Method Online, just $120 per/year, they have various levels of Barre routines, and both mini (20 mins) and regular (about 45 mins-1 hr) workout videos.

3. Start Cooking

Maybe you’re a Julia Childs in the kitchen, maybe you can’t boil water. No matter your skill level, get to cookin’. This is the best way to keep track of every ingredient that goes into your body, allowing you full control over your diet. Home prepared meals do not necessarily need to be complicated. Keep it simple with recipes like avocado egg salad and crock pot carnitas. Yum!

Tips:

  • “Eat real food, not too much, and mostly plants” – Michael Pollan
  • Look into healthy meal food delivery services, such as Hello Fresh by Jamie Oliver. – Jamie says: “By portioning up all the ingredients and delivering them straight to your door, you can just get on with the cooking, and in my mind, anything that helps busy people be able to cook from scratch is a good thing”
  • Pinterest is your friend. – Use this marvelous source to find weight loss encouraging recipes that you and your family will enjoy.

 

– Blog contributed by Family Creations Director of Client Services in our Atlanta office, Elysa Romano. Elysa holds a degree in Psychology and is a Certified Nutritional Therapy Practitioner.

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