WEIGHT LOSS AND HEALTH IN JUST 3 STEPS

Many people have asked what's the fastest and most effective way they can get started on the road to losing weight and improving health. Although “quick fixes” are usually tantamount to dieting, there are a three things anyone can and should be doing on a daily basis to improve overall health and lose weight.

The first is to drink water. Lots of water. Human beings are made up of roughly 70 percent water with every function happening inside our bodies relying on water to make it happen. Imagine filling only your car's gas tank but never the oil or other fluids. At some point, the other fluids must be topped up in order to ensure your car will keep running. Our bodies are not that different.

When we allow ourselves to run “a quart low”, it puts excess stress on the liver, kidneys, brain, digestive and circulatory systems and can contribute to high blood pressure, high cholesterol and heart disease. According to Medical Daily Pulse online “Dehydration can also lead to an increased risk of obesity, affiliated with type 2 diabetes, high blood pressure, and cancer, among many others. However, this can be prevented by drinking two 8-ounce glasses of water before breakfast, lunch, and dinner.” Adding to this, a 2010 study published in the Journal of the American Dietetic Association, “This (drinking water) can help keep weight off for at least a year.”

Ladies, ideally we should aim to consume eight to 12 glasses (2-3 litres) per day, while all the gentlemen out there should be drinking 12 – 16 glasses (3-4 litres) per day to remain properly hydrated. Other beverages such as juice, coffee, tea, soda, milk etc., do not flush out toxins and fat, help increase metabolism, increase mental clarity and focus, relieve muscle cramps, reduce cellulite or assist in lowering cholesterol and blood pressure so they are best consumed in small quantities, if at all. Water gives, sustains and is life, so drink up!

The next and very important step to losing weight and improving health is eating breakfast. Yes, your mom did know what she was talking about. Breakfast IS the most important meal of the day and should be eaten within an hour of waking to prevent blood sugar from dropping and burning muscle. Beginning the day with quality, whole, PFC balanced foods sets the tone for the day.

People who eat breakfast are less likely to grab refined carbs on the way to, or upon arrival at, work. People who eat breakfast are more focused, have better energy, are happier, healthier and generally have fewer problems losing and/or maintaining weight. A simple plate of scrambled eggs and fruit, oatmeal with some protein powder or even a good quality protein shake to drink on the go will keep your body's blood sugar stable, metabolism turned on and burning fat.

Last and certainly not least is, cook at home. By eating fewer meals out and cooking more meals at home, not only will you save money on your grocery bill in the short term, it will save on your health in the long term. Wouldn't you rather use that extra money to go on a vacation rather than spending it on prescriptions and doctor's appointments?

Grabbing a muffin or breakfast sandwich with your coffee on the way to work, eating out on lunch break and then picking up takeout on the way home after working late will not add to your quality or length of life, just the opposite I'm afraid. Preservatives, while increasing the shelf life of packaged foods, are not recognized by the body as something it can metabolize, and can therefore cause many different effects within our body.

Article by Dr. Sanjay Sharma (PhD), “Food Preservatives and Their Harmful Effects” found in the April 2015 issue of the International Journal of Scientific Research and Publications reads; “Harmful effect of preservatives; There are certain harmful effects of using chemicals for preservation such as; Sulfites are common preservatives used in various fruits,may have side effects in form of headaches, palpitations, allergies, and even cancer. Nitrates and Nitrites: These additives are used as curing agents in meat products.it gets converted into nitrous acid when consumed and is suspected of causing stomach cancer.” His paper concluded by saying, “Preservatives are used to increase the shelf life of food and to maintain the quality for longer time. It has been reported that chemicals which are used as preservatives have side effects. The reaction of preservatives can be very mild to life-threatening. It is best to eat a preservative-free diet if at all possible.”

As you can see, there's science behind the steps, but you don't have to be a rocket scientist to follow them. Drinking more water, eating a PFC (protein, fat, carb) balanced breakfast, and making your meals at home will turn on your metabolism, burn fat, increase energy and immune function, lower blood pressure and cholesterol, reduce risk of some diseases and allow you to feel good about your health. And who doesn't want that?

Get Lean by 2017! Join Tania for live video coaching Wed., 4:00pm PST in Facebook group “8 Weeks is All it Takes!” and get the tips and tools you need to Survive the Holidays without dieting!

Tania Gustafson is one of only five nutritionists and fitness coaches licensed and certified in Canada, coaching a program of blood sugar stabilization to achieve weight loss and health goals, not diets. You are invited to contact her for your complimentary health assessment www.fuelignitethrive.com or [email protected]