1- Drink a gallon of water.
Due to the stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary.
2- Eat fruits and vegetables such as asparagus, grapefruit, spinach, and broccoli; they are high in fiber and are non- starchy; this will increase your metabolism and sustain your energy throughout the morning. Asparagus and grapefruit are diuretics as they help flush out water from the body.
3- Limit sodium intake as too much sodium in your body causes it to hold onto water; putting more stress on your heart.
4- Hit the treadmill or elliptical for at least 30 minutes.
10 Tips to Bathing Suit Body
1) Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns. Visualization can help to fire neurotransmitters throughout your body to make the feat possible. Spend a few minutes everyday to creating your ideal body image. See yourself slim, healthy and fit.
2) Make water your beverage of choice. Drink at least half your body weight in ounces per day. Eliminate soda and juices. Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.
3) Weigh yourself daily. Yes daily!! It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.
4) Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.
5) Add half hour of exercise 6 days per week. Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.
6) Have a large breakfast, high in lean protein. Add fruit and veggies. Check out our Quick and Healthy recipe link for ideas!!
7) Add 2 large salad with vinegar and little olive oil. Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.
8) Try spacing out your meals. Have 5 or 6 small balanced meals spaced 3 hrs apart. You will eliminate overeating and hunger pangs. Sit down while you are eating and focus on eating. Shut off the TV, close the book , don’t read the mail. Distractions can lead to overeating.
9) Exercise!! Find activities you like and make the time. 30- 40 minutes per day of combination of strength training and cardio. Check out my blog for exercising tips!
10) Get plenty of rest. Try to sleep 7-8 hours every nite. You will feel better and have more control at the dinner table. Taking a cat nap in the afternoon works wonders!!!
ASK COACH JACKIE
1-Should I stop eating all carbs to lose weight? M., Little Falls, NJ
Jackie :Your body needs carbs. Fruits and vegetables are also carbohydrates. Try cutting out the unhealthy carbs/starches such as: sugar and refined flour products. Do eat fruits and leafy greens. Whole grain breads, brown rice and sweet potatoes which are good starches. Also ramp up your workouts to torch more calories.
2-How much protein should I consume daily? I am a 34 year old male. T., Clifton, NJ
Jackie: In general, it is recommended that 10-35% of your daily calories come from protein. According to The Center for Disease Control (www.cdc.gov) suggests the recommended daily allowance for protein for men ages 19-70+ is 56 grams daily. Women ages 19-70+ should be consuming 46 grams daily. So you should be consuming around 56 grams per day.
3-How much water do you recommend I drink daily? I am a 40 year old male and weigh 175lbs. B., Tamaqua, PA
Jackie: The Institute of Medicine states a healthy male adult should drink roughly 3 liters about 13 cups of total beverages a day. For women, 2.2 liters about 9 cups of beverages is adequate. This fluid consumption pertains to healthy adults living in temperate climates.