Staying on Track: Water and Fiber

Everyone desiring to lose weight wants it off yesterday. Well, unfortunately the magic wand is broken looks like we will have to do it the mortal way.

Instead of talking about what needs to be removed, let's go over two things to ADD to your life that will propel your weight loss.

Surprise! The first is simply water! You should drink 64-96 ounces each day. It's one of your body's most essential, yet forgotten, elements. The human body is composed of about 60% water and it's critical to weight management for two important reasons.

• The first is satiety: you don't want to feel hungry. Many times people confuse the body's request for water for it's need for food. When you feel hungry, try drinking a glass of water first. Drinking water will fill your stomach and calm the feeling of hunger so you will make better choices. If you regularly drink water throughout the day you will find fewer times that you FEEL hungry.



• The second reason is to help your body do what it does best. One of the main functions of your liver is fat metabolism. If you are dehydrated, your kidneys need help purging toxins and asks the liver to help out, so fat metabolism takes a lower priority.

1. Tips to get more water in your life:
   First thing in the morning- brush your teeth and drink a full 8 ounces before breakfast.


2. Drink water with ever meal before you have the tea, coffee or diet soda.


3. Drink at least one full bottle of water as you workout

Your second secret weapon is fiber, another simple but highly effective startegy. The American Heart Association reports that the average American should have 25-30 grams of fiber each day, by adding fiber-rich food, you get four advantages:

• B-complex vitamins add energy to your life


• Fiber helps lower cholestrol and your risk of heart disease


• You encourage your digestive system to move food through more quickly. You'll be constipated less which means less toxic build up


• You will feel fuller on fewer calories.

Tips to increase your fiber:

1. Start your day with fiber rich Breakfast cereals or oatmeal
2. Look for whole grain breads and carbohydrates instead of white processed carbs.


3. Increase intake of fruits and vegetables especially with skins


4. Infuse your meals with Dry beans like navy, pinto, red, pink, black, garbanzo

These are two simple ways to jumpstart your wieght management. See your Health Coach professional to find other ways to change up your food choices and propel your weight management and start living healthy lives.

Drink up! Stay Motivated and move toward healthy living.

This is part 3 of this 10 part series Staying On Track: Weight Management Success Strategies