1. DRINK enough water!
What is water-induced thermogenesis and how does it impact weight loss? In a nutshell, if we do not give our bodies sufficient hydration the body will not work properly. Did you know that when you drink at least 17 ounces of water, your body actually HEATS UP (think metabolism)? Drinking 2 liters of water daily actually helps your body burn up to 95 EXTRA calories per day. This could aide in fat loss. BE sure to drink good quality water that does not have chlorine in it. Many people have water filters in the water system.. did you know that the BRITA water filter is made by Chlorox? hmmmmm might check that filter..
Many times women are under hydrated and EAT thinking they are hungry when in fact, their bodies need WATER. Drink water, not tea, not anything with AIDE at the end (please no); just good ole' water. The next time you think you are hungry, be sure and drink at least 16 ounces of water. If indeed you are still hungry, then grab you a healthy snack and enjoy!
Tips to stay hydrated- There are many apps that will remind you to DRINK water. Check the apple store for your fave or set your timer on your phone to remind you! We get busy and FORGET. I keep a gallon jug with me daily. If its not gone by 5:00, I do my best to finish it!
2. SLEEP
Set a time to GO TO BED! Make sleep a priority to get 7-8 hours of sleep. The body cannot function without this recovery. Your brain detoxifies with sleep. Without proper sleep, the body naturally craves sugars, carbs and other foods that increase body fat storage.
The hormone Melatonin (sleep and anti cancer hormone) starts to kick in late afternoon when it starts to become dark. This is a normal process. This is good!
Start your sleep journey by creating your own sleep sanctuary. Darken the room, reduce all blue light, charge your cell phone somewhere OTHER than your bedroom (yes use an old school alarm clock!) and keep the room 55-62 degrees . If you stay awake or have artificial light in your eyes (watching Netflix right before sleeping, checking your Facebook) it tells your brain that you should remain "awake' and while you may go to sleep, it affects your restorative REM sleep later.
How can you wind down? Read a book (not a kindle with a light in the background). Take a warm bath with Epsom salts that helps with magnesium absorption. Try a spray on natural magnesium spray every night. We swear by EASE spray which we carry at the studio. Try deep meditative breathing. Get good quality sheets. Without sleep, no one can keep those cravings at bay.
3. EXERCISE- but what kind?
Most women are aware that by having more muscle mass, your metabolic rate remains higher. Many classes at our studio help with increasing lean muscles and reducing body fat, including TRX, Pump, Booty Barre, Guns and Buns, Metabolic.
Doing resistance training 3 times a week will INCREASE your basal metabolic rate, your resting metabolism. Muscle is also a storehouse for anti aging. Older women who have more muscle mass have more vitality, can handle more stress and can recover faster. Being 62 years old, I firmly believe that having more lean muscles mass helps keep my energy levels high.
Studies have shown that those women who do resistance training 3 times a week are much more likely to keep their weight loss in check. Cardiovascular exercise is also encouraged such as cycling, Step, Dance based classes to increase endurance and of course WALKING ..help burn calories and reduce stress.
Reducing STRESS thus reducing cortisol levels (the hormone that causes us to stay in the fight or flight mode) allows the body to maintain a normal ratio of body fat.
Of course, NUTRITION is the main part of this puzzle. Eating REAL foods, not man made foods are the key. Without the Water, Sleep and Exercise most "diets" will be just a phase. Make these 3 tips are part of your daily life and watch the magic happen! Be a part of my next Total Revamp challenge at www.live-well-fit.com/events