Down two and feeling better about my progress.
As you may recall last week, I was like many people who are frustrated with weight loss. And I was fully aware that it was my own fault - due to the lack of real effort.
This week was by no means perfect, but doing most of the things I know are right put me back in the loss column.
My will-power was not much better and I did have many items I would not consider the right food or in the right amounts. However, because of doing some simple food planning most of the time, I was able to see some reasonable results, without actually a lot of real effort.
My tip for you this week is simple: Make plans on what, when and how much to eat and exercise. Stick to your plans, and even with a little cheating, your scale will smile back at you.
Joan from FitQuest and other experts I have talked with let me know that proper intake of water is a huge part of weight loss and fitness. Research has shown that we lose about 10 cups of water a day just through breathing. In the summer, with perspiration, we lose even more as our body is trying to cool us down. Alcohol and caffeinated beverages cause us to lose additional water as these items are diuretics.
Most experts have concluded that the majority of people are chronically dehydrated, which is not a good thing. Water loss of just 1 percent of your total body weight can impair functioning both mentally and physically. Losses of 4 percent can cause headaches, loss of energy, muscle weakness and irritability. When you are thirsty, you are already dehydrated. You need to drink more water even before you are thirsty.
We need to drink more water, and when we do, weight loss is easier. However, we often fall back into the bad habit of too little water intake because we have no real plan. When I am good about my water intake, the weight has come off, even when I am not eating healthy.
I start the day off right with a 16-ounce bottle of water. Then, as a coffee drinker, I have water after every cup of coffee or diet soda I drink. Many people carry a water bottle with them and drink here and there, which is a good practice. However, I just make sure I drink water with every meal and snack (five or six times a day), plus water before, during and after I exercise.
I use the restroom more than in the past, but the weight loss and the fact that I feel better have me believing in the importance of water.
Many experts say that an easy way to see if you are getting enough water is by watching your output (your urine). If you are getting enough water it should be clear; the more color (yellow), the more water you need.
Over the next few weeks, we will look deeper into what it means and why you should eat the right foods, the right amounts, the right combinations and at the right times. When I follow this, I get good results.
GARY WALTERS writes a weekly column in the Neighbors section regarding his progress in the Kinship Wellness Challenge. To learn more go to www.brainerddispatch.com and then to the KINSHIP CHALLENGE link or www.kinshippartners.org.
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