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Monthly Archives: November 2009

Stay Hydrated
Water is the most essential ingredient to a healthy life.  Water has many important functions in the body

including:
• Transportation of nutrients / elimination of waste products.
• Lubricating joints and tissues.
• Temperature regulation through sweating.
• Facilitating digestion.


Importance of Water during Exercise

Proper hydration is especially important during exercise. Adequate fluid intake is essential to comfort,
performance and safety. The longer and more intensely you exercise, the more important it is to drink the
right kind of fluids.

Dehydration
You need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent
of one’s body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works
harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue
and even heat illness including:
• Heat Exhaustion
• Heat Stroke
Causes of Dehydration
• Inadequate fluid intake
• Excessive sweating
• Failure to replace fluid losses during and after exercise
• Drinking only when thirsty
Adequate Fluid Intake for Individuals
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly
impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes
should consume.
Finding the right amount of fluid to drink depends upon a variety of individual factors including the length
and intensity of exercise and other individual differences. There are however two simple methods of
estimating adequate hydration:
• Monitoring urine volume output and colour. A large amount of light coloured, diluted urine probably
means you are hydrated; dark coloured, concentrated urine probably means you are dehydrated.
• Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink
enough to replenish those losses. Any weight gain could mean you are drinking more than you
need.

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Nutrition Tips to Aid Healthy Living

Nutrition control and improved knowledge of food is an essential part of a healthy lifestyle alongside increasing your exercise frequency.  I’m sure we have all been guilty of using food as a means of satisfying a psychological feeling but it’s these triggers which can cause repeated bouts of over eating and subsequent weight gain.  Now you have started to implement your exercise program, it is important to maintain a healthy balance of nutrition to allow your progress to be continuous.  Here are a few tips on how to improve your nutrition.

1.           Keep a diary for triggers that hinder weight loss

Keeping a food diary can be a huge asset in successful weight loss.  Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time.  A food diary can provide a large amount of self-awareness.  It can identify emotions and behaviours that trigger overeating.  Have greater awareness of portion sizes and can help you discover your personal food triggers.  Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes.  A food diary provides an added benefit of keeping you focused on and committed to your goals.

 

2.   Stay focused on being healthy, not on becoming thin

Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier.  Change your mind set to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight.

 

3.   Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions.  Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control.  Research has shown that the people who clearly identify these triggers have greater results of long term weight loss maintenance than those who simply diet and/or exercise and don’t address behavioural and emotional issues.  Chronic over-eaters and “emotional eaters” can be significantly helped by learning new behavioural skills.

 

 

4.   Lose weight slowly with small changes

Try to remember that “losing 15 pounds in two weeks” is nothing to celebrate.  It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.  Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can eat each day without gaining weight. Fat loss is best achieved when weight is lost slowly.  Strive for a weight loss of no more than 1-2 pounds per week.  One pound of weight is equivalent to 3500 calories.  By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose one pound (of mostly fat) per week.

 

5.   Eating slowly can lead to weight loss

Did you ever notice that thin people take an awfully long time to eat their food?  Eating slowly is one method that can help take off pounds.  That’s because from the time you begin eating it takes the brain 20 minutes to start signalling feelings of fullness.  Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.  The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat.  So slow down, take smaller bites and enjoy and savour every mouthful.

 

6.   Weight loss through eating less fat – but do it wisely

We’ve known for some time that limiting high fat foods in the diet can bDaily Essentailse helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from protein and carbohydrates.  Just to clarify, fat-free foods have calories too.   In some cases fat-free foods have as many calories as their fat laden counterparts.  If you eat more calories than your body uses, you will gain weight.  Eating less fat will help you to lose weight.   Eating less fat and replacing it with excessive amounts of fat-free products will not.

By implementing these 6 nutritional tips and having discovered you really do have time for a more active lifestyle, you will become healthier, fitter and feel increased levels of confidence and enthusiasm for life.  If you would like a would like a free copy of a food diary, in order to begin to monitor your food and drink intake, please email info@stefantaylorfitness.co.uk and you’ll be sent copy for you to begin today.

Enjoy your food wisely

Stefan Taylor  BSc