Week FOUR (June 24th - June 30th)
TarynWilk
Posts: 52 Member
YOU’RE ALMOST THERE! Week 4 of 4.
After checking in, I’ve heard so many positive stories of weight loss, strength gains and goals met. We may be nearing the end of our journey together, but we are really just beginning. Here’s your weekly update.
To recap, Week ONE was all about getting started on this journey and being more mindful of our health. Week TWO focused on movement and activity. Week THREE is all about healthy eating, portion control and nutrition. Week FOUR puts it all together – our goal is to make lasting lifestyle changes.
Week FOUR Challenge: Your week FOUR challenge involves scheduling healthy habits. I want you to look at your week on a piece of paper –write down what each day looks like in ADVANCE, and then try to stick to it!
Here’s what to schedule:
1. Sleep: What time do you normally wake up? Work backwards from that time, and schedule in 8 hours of sleep each day this week.
2. Mindfulness: Next, schedule in 5 minutes of mindfulness each day. We all need to let our brains rest a little bit! Take 5 minutes of your lunch break, before going to bed, or anytime that works best – you can find different instructions on how to practice mindfulness here.
3. Exercise: Now, write in the days and times you are going to purposefully exercise. Aim for 30 minutes as many days of the week as possible.
After you have scheduled these things, then fill in the rest of your week with your appointments, meals, and other obligations. Once you begin to do this, it becomes a habit. The people who have a routine (for example, those who come to the gym or pool on specific days/times) are the ones who typically have the best results!
Week FOUR Goal: Your week FOUR goal involves another healthy habit – drinking enough water.
According to some estimates, the average adult drinks fewer than five cups of water per day; active adults drink more water than their less-active peers but are still drinking far less than the recommended 64 ounces of water per day — and dehydration could impact the number on the scale.
Research published in the Annals of Family Medicine found an association between dehydration and obesity: Those who drank the least water had the highest body mass index. Drinking plenty of water throughout the day can help keep you hydrated and feeling your best.
If you are on the myfitnesspal home page, click on food, and you will see a water consumption tab at the bottom of the page. There, you can add in how much water you are drinking each day – your goal is to drink 64 ounces of water a day!
I’ll send out my final update and check in next MONDAY!
After checking in, I’ve heard so many positive stories of weight loss, strength gains and goals met. We may be nearing the end of our journey together, but we are really just beginning. Here’s your weekly update.
To recap, Week ONE was all about getting started on this journey and being more mindful of our health. Week TWO focused on movement and activity. Week THREE is all about healthy eating, portion control and nutrition. Week FOUR puts it all together – our goal is to make lasting lifestyle changes.
Week FOUR Challenge: Your week FOUR challenge involves scheduling healthy habits. I want you to look at your week on a piece of paper –write down what each day looks like in ADVANCE, and then try to stick to it!
Here’s what to schedule:
1. Sleep: What time do you normally wake up? Work backwards from that time, and schedule in 8 hours of sleep each day this week.
2. Mindfulness: Next, schedule in 5 minutes of mindfulness each day. We all need to let our brains rest a little bit! Take 5 minutes of your lunch break, before going to bed, or anytime that works best – you can find different instructions on how to practice mindfulness here.
3. Exercise: Now, write in the days and times you are going to purposefully exercise. Aim for 30 minutes as many days of the week as possible.
After you have scheduled these things, then fill in the rest of your week with your appointments, meals, and other obligations. Once you begin to do this, it becomes a habit. The people who have a routine (for example, those who come to the gym or pool on specific days/times) are the ones who typically have the best results!
Week FOUR Goal: Your week FOUR goal involves another healthy habit – drinking enough water.
According to some estimates, the average adult drinks fewer than five cups of water per day; active adults drink more water than their less-active peers but are still drinking far less than the recommended 64 ounces of water per day — and dehydration could impact the number on the scale.
Research published in the Annals of Family Medicine found an association between dehydration and obesity: Those who drank the least water had the highest body mass index. Drinking plenty of water throughout the day can help keep you hydrated and feeling your best.
If you are on the myfitnesspal home page, click on food, and you will see a water consumption tab at the bottom of the page. There, you can add in how much water you are drinking each day – your goal is to drink 64 ounces of water a day!
I’ll send out my final update and check in next MONDAY!
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If you’re trying to lose weight, here are four research-backed reasons to drink more water:
1. DRINKING WATER CUTS CALORIES
When it comes to weight loss, choosing iced coffee, soda and sports drinks might make it harder to lose weight. The reason: Choosing these beverages over water could add calories (and pounds).
On the flip side, the more water you drink, the fewer calories you consume, according to research published in The Journal of Human Nutrition and Dietetics. The 2016 study found that those who drink one extra 8-ounce glass of water per day consumed 68 fewer calories; those who drank three extra glasses of water consumed 205 fewer calories, leading to 1/2 pound of weight loss per week.
“I have found that sometimes people may think they are hungry when they are really thirsty,” says Chang. “Drinking water or eating fruits and vegetables, which are high in water content, may help curb that craving and help keep you hydrated.”
2. DRINKING WATER REDUCES FATIGUE
Too tired to work out? Chugging a glass of water could help you go from the couch to the treadmill. “Dehydration can make you feel sluggish,” says Joan Salge Blake, EdD, a dietitian, clinical associate professor of nutrition at Boston University and author of “Nutrition & You.”
Increasing water intake from 1.2 liters (about four 8-ounce glasses) to 2.5 liters (eight 8-ounce glasses) for three days helped improve mood and reduce fatigue, according to a study published in PLOS One. The same study found drinking less water was associated with lower moods, headaches and fatigue — and nothing tanks a workout faster than a headache, bad mood and total exhaustion.
3. DRINKING WATER MAY BOOST METABOLISM
Increasing your water intake can also increase your metabolism. Research published in The Journal of Endocrinology and Metabolism found that drinking 16 ounces of water led to a temporary 30% spike in metabolism. Drinking one-and-a-half more liters of water every day could help you burn 200 more calories daily.
A second study cast doubt on the original, but noted a small increase in metabolism associated with drinking cold water (but no increase after drinking water at room temperature). Although research on the effect of water on metabolism is conflicting, Blake believes water is never a bad choice, noting, “Water is an important nutrient. It’s a refreshing beverage with zero calories.”
4. DRINKING WATER FUELS WORKOUTS
There is a reason the American Council on Exercise recommends drinking 17–20 ounces of water 2–3 hours before a workout, 21–30 ounces per one-hour of exercise and 8 ounces within 30 minutes of finishing a workout. “If you’re trying to work out when you’re dehydrated, you won’t be able to achieve peak performance,” Blake says.
Blake advises weighing in before and after a workout: For every pound of weight lost — which is all water loss — she suggests drinking 2 1/2–3 cups of water. The color of your urine is also a key indicator of hydration, according to Chang.
“Typically, your urine will be very light colored if you are well-hydrated,” she says. “If your urine is dark, then you likely need more water.”0 -
21 Easy Hacks to Stay Hydrated
Not drinking enough water can cause serious health issues. You could set yourself up for brain fog, digestive issues, headaches and skin issues — all side effects of dehydration. If you’re struggling to drink enough water because plain water is boring, try any (or all) of these refreshing ways to hydrate.
1. Citrus Water
Drop an assortment of colorful citrus slices (lemon, lime, grapefruit or blood orange) into a water bottle to sip on something beautiful and bright.
2. Melon Cucumber Water
Day spas have long been serving water with slices of cucumber as a soothing, post-treatment beverage. Add cucumber along with a few melon balls for a fresh twist on this classic spa favorite.
3. Minted Strawberry Water
Gently crush a few mint leaves and a couple of sliced strawberries for a cool and invigorating addition to a bottle of water.
4. Basil Watermelon Cooler
Add a few chunks of watermelon and 3–4 basil leaves to a pitcher of water for a hint of sweetness.
5. Switchel
For a quick, low-sugar homemade drink, whip up some Switchel, the original sports drink. It’s an all-natural, 5-ingredient solution that can help prevent cramping while providing lots of minerals.
6. Alow Vera Juice
If you have access to an aloe vera plant, scoop the gel from the inside of one leaf and add it to a glass of water. No plant? Buy aloe vera juice at health food stores. Drink it chilled for some deep hydration.
7. Cucumber Melon Crusher
Juice or blend a medium organic cucumber, 2 handfuls of baby kale and a cup of honeydew melon for a highly hydrating green juice or smoothie.
8. Summer Sipper
Whip up refreshing melon sa malamig, popular in the Philippines, by combining a cup of grated cantaloupe, 2 cups of water and a pinch of sweetener. Optional: add lime juice.
9. Super Pineapple Cooler
Add aloe vera juice or coconut water to a cup of frozen pineapple and blend until utterly smooth for a skin-happy, hydrating drink.
10. Mojito Mocktail
Create a mojito mocktail by muddling two lime wedges and 4–5 mint leaves at the bottom of a glass with a few ice cubes, then top with sparkling water for all the flavor and none of the buzz — or empty calories.
11. Old-Fashioned Lemonade
Lemonade hasn’t always been all that sweet — it was tart to keep it refreshing. Combine equal parts lemon juice and cider vinegar, dilute with about 4 times as much water and add as little sweetener as you can bear for more cooling power and fewer calories.
12. Green Machine
Juice two celery stalks, half of a cucumber and half a lime and add 1/2 cup coconut water for a tangy cooler. Enjoy the benefits of all the fiber and whirl it all in a blender for a refreshing smoothie.
13. Pineapple-Banana Smoothie
For a tropical-inspired smoothie, blend frozen banana chunks, a cup of pineapple and plenty of electrolyte-rich coconut water for a tropical-inspired drink. (Umbrella optional.)
14. Strawberry Watermelon Smoothie
Blend a cup of watermelon chunks, 3–4 frozen strawberries, a squeeze of lime, half a frozen banana and a liquid base of your choice (Think: coconut water, regular water or your favorite non-dairy nut milk) to make a naturally sweet and refreshing smoothie.
15. Gazpacho
This chilled soup is eaten across Spain in the summer. For a super simple, low-cal version, whirl about a pound of tomatoes with half a cucumber, 1 tablespoon vinegar and salt and pepper to taste. You’ll stay hydrated and keep cool at the same time.
16. Homemade Fruit Pops
Fill a popsicle mold with chunks of your favorite fruits (kiwi, strawberry, blueberry, mango, pineapple, etc.) and then fill the rest of the mold with coconut water for a replenishing frozen treat.
17. Hydrating Produce
Don’t discount the ability to hydrate through food. The fresher the produce, the more it’s packed with water, which will hydrate and fill you up. Watermelon, kiwi, strawberries, cantaloupe and jicama all contain more than 90% water.
18. Kiwi Pops
Blend one ripe kiwi and 2 cups aloe vera juice. Pour into popsicle molds for a vitamin-C packed popsicle.
19. Refreshing Iceberg Salad
Iceberg lettuce may get a bad rap, but it’s actually very hydrating. Make a simple salad using iceberg lettuce topped with celery, cucumber and radishes for tons of hydrating potential. Add satiating power with some avocado.
20. Rehydration Packets
For an on-the-go solution, make like a competitive athlete and stock up on rehydration packets, they quickly provide small amounts of salts and sugars to help treat and prevent dehydration.
21. Watermelon Coconut Pop
Make the ultimate thirst-quencher by pureeing fresh watermelon and adding it to coconut water. Pour into a popsicle mold or ice cream maker to create your own hydrating sorbet.
An extra benefit of staying hydrated: You’ll find yourself craving fewer indulgent foods. We often interpret thirst as hunger. Always quench your thirst first.
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