Here is why drinking water might or might not help you lose weight.
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3 ways to kick start your weight loss program
Setting goals
Goal setting serves two purposes. The first is that it provides motivation, and the second is that gives you a specific end-point to shoot for. Get out a sheet of paper and write down exactly what your weight loss goals are at the top of the sheet. Once your goal is determined, write out three different ways you are committing yourself to achieve this goal. For example, if your goal is to lose 20 pounds, you should have some specifics written down. You might write that you’re going to get to the gym four times per week, eat 300 less calories per day, or eliminate high-calorie desserts or alcohol. Once you have carefully put this together, sign the bottom of the goal sheet and make three copies. I would post one copy on your refrigerator, one on your work computer or office, and one on your home computer. Make sure you post it where you have to look at it each day to remind yourself of what you are committed to.
Nutrition
Write down what you eat for three days. In order for you to lose weight, you are going to have to burn more calories than you take in. It’s the law of thermodynamics. If you consume 2000 calories and you burn 2000 calories, your weight will remain the same. If you burn anything over 2000 calories you will begin to lose weight. Therefore I would recommend writing down exactly what you eat and drink for a three day period. Use Monday, Tuesday, and Wednesday and log everything you eat from the time you wake up to the time you go to bed. Register at a calorie counter site and enter all of the meals for each of the three days. This will tell you how many calories you are consuming. Knowing this total will be a good guideline to let you know how many calories you’ll need to burn to lose weight.
Gym Routine
Get to the gym more! Now that you have determined the amount of calories that you are taking in, you need to start burning more calories through exercise. Although three days a week is a good start, I would recommend five days per week if you truly want to start moving the needle. This doesn’t mean you have to lift weights all 5 days but I would definitely get in to burn some calories on the cardiovascular machines. An example would be a Monday, Wednesday, Friday full-body workout on the selectorized machines. Try a 30 minute circuit hitting all body parts and end with 20–30 minutes of cardiovascular exercise on a cross-trainer or treadmill. On Tuesday and Thursday I would come in and just do cardio for 30 – 40 minutes. This will allow your muscles to rest on these days and repair. My best advice would be to get with a Personal Trainer at the gym and get your Fitness Score session completed so you have a starting point. Working with a Personal Trainer will give you an advantage on a customized workout and nutritional advice that can give you much faster results with your weight-loss efforts.
Benefits Of Milk
Milk is an important part of our diet. We begin drinking it when we are young, but our intake decreases as we get older. Some people shy away from it because they fear that it will add too much fat to their diet. Others leave it out because they believe that they no longer need it. You are never too old to reap the rewards of drinking milk. It is a great source of vitamins and nutrients, and it has several health benefits, such as:
1. Glowing Skin
Cleopatra took milk baths to help her skin stay soft, supple and glowing. You can do the same, or you can drink a few glasses of whole milk each day to get its benefits. Milk has several nutrients which help skin look its best. It has lactic acid which can act as an exfoliant and enzymes to help smooth skin. It also has amino-acids that help keep skin moisturized. Milk can help prevent damage from environmental toxins because it has antioxidants. However, if you have a sensitivity to milk or dairy products, milk can actually aggravate your skin.
2. Healthy Bones and Teeth
Milk is a great source of calcium, which is essential for healthy bones. Not only do young children need it while their bones are growing, but adults need it to keep their bones strong and to prevent osteoporosis. Milk is also great for strong teeth, and it helps prevent tooth decay and cavities. In order for the calcium to be absorbed by the body, vitamin D must be present. If you have a vitamin D deficiency, buy milk that is fortified with extra vitamin D to ensure that your body absorbs the calcium.
3. Muscles
Milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It will help to keep soreness at bay while replenishing fluids that you lost during your workout.
4. Weight Loss
Studies show that women who drink low-fat or skim milk lose more weight than those who exclude milk from their diet. It is a great appetizer and it makes a healthy snack. Add a glass to your dinner, or drink a glass while eating a piece of fruit.
5. Less Stress
Milk is a great way to de-stress at the end of the day. A glass of warm milk will help to relax tense muscles and soothe frayed nerves. Milk has also been proven to reduce symptoms of PMS and boost energy. The next time you are feeling frazzled, try drinking a glass of milk while you soak in a bubble bath.
6. Healthy Body
Milk has properties that lower high blood pressure and risk of strokes. It reduces the liver’s production of cholesterol, and it can act as an antacid. Vitamins A and B in milk can help build good eyesight. Milk has also been show to help lower risk of certain cancers.
There are several varieties of milk on the market, such as whole, 2%, low-fat and fat free. If you are concerned about the growth hormones used in milk, choose to go the organic route. With all of the types of milk available, you should be able to find something that fits your diet and nutritional needs.
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