Water is key to our optimal health and weight loss. Drinking just one glass of water boosts metabolism by 30% for hours afterward. Research shows that those who lose 50 lbs or more and keep it off, drink water consistently, throughout the day - every day.
My go-to healthy water is alkaline ionized water. This special water helps flush fat cells. Our fat cells store toxins (as do our tissues, organs and lymphatic fluid) and other compounds. As we are losing weight, we flush out these stored toxins. However, ionized alkaline water has a negative charge, which makes it a strong antioxidant that neutralizes and powerfully releases those toxins. This release results in fat loss.
I recommend you drink a minimum of half your body weight in ounces each day. For example, if you weigh 120 lbs., drink a minimum of 60 ounces in water each day.
It is easy to do, has no side effects and costs nothing - it is JOURNALING - keeping track of everything you eat and drink. Research shows that journaling your food/drink intake doubles your weight loss. This tool also helps keep you motivated as you can see the fat melt away.
Excess carb intake is a first class ticket to weight gain as excess insulin is triggered - insulin is your fat storage hormone and likes to keep it there. Quick-release carbs cause a sharp and rapid rise in your blood sugar levels. Slow-release carbs on the other hand are healthier options to keep your blood sugar levels more stable between meals and help you feel more satiated.
Excessive intake of carbohydrates creates a diet disaster that typically results in weight gain and health conditions. Reduce excess carbs, add healthy slow carbs, healthy veggies and a protein source at every meal.
Good examples of slow release vegetables include spinach, kale, tomatoes, broccoli, cauliflower, cucumber, onions and asparagus, sweet potatoes, nuts, seeds, nut butters, beans/legumes, gluten-free steel cut oats, quinoa.
Increasing muscle mass is a necessity to successful weight loss and in particular shrinking belly fat. The more muscle you have, the higher your metabolism. Muscle burns calories, even at rest. Combining strength training, reducing excess carbs, eliminating sugar and other refined carbs such as white flour products, will take you to weight loss success.
This one is so important => Sugar and other refined carbs such as white flour, white rice, junk food, chips etc. create inflammation within the fat cell and can set up in other areas of the body as well. Sugar is the #1 inflammatory food. Eliminate these foods and watch your weight drop and your health soar.
We have an excess intake of omega 6 fat in the average diet which generates an imbalance of omega 3 vs. omega 6. A by-product compound is a result of this imbalance called arachidonic acid and is stored within the fat cell which then promotes fat cell inflammation. When this happens, it creates a cascade of biochemical reactions of inflammation leading to the vicious cycle of weight gain and poor health. Omega 3s role is to reverse cellular inflammation and cannot do its job if there is an excess of omega 6 in the diet. Add healthy fat high in omega 3 such as wild salmon, sardines or rainbow trout, walnuts, chia seeds or for a more therapeutic effect, a purified fish oil/omega 3 supplement.