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Hydration is essential in accelerated weight loss and healthy living. We suggest that you drink half your weight in ounces of water daily. (200 pounds ÷ 2 = 100 oz. of water). Increase your water intake according to your activity. If your day starts at 7am and ends at 10pm, you are awake 15 hours. Take the number of hours divided by (6) 16oz. bottles of water equals 1 bottle of water every 2.5 hours. Set your (cell phone) alarm to alert you every 2.5 hours to keep you aware and accountable. If you have a difficult time drinking water, start where you are most comfortable. A good rule is to create a goal adding water each day or week until you reach your hydration goal. “DRINK MORE WATER”. Simple lifestyle changes to last a lifetime.

Sleep deprivation plays a significant role in weight gain. Lack of sleep can also create fatigue, brain fog, memory, appearance and other negative health effects. Proper rest and adequate sleep positively effects your metabolism which assist in burning calories at a greater pace. Sleep deprivation appears to stimulate appetite and cravings for high-fat, high-carbohydrate foods. Chronic sleep loss can put you at risk for multiple serious heart issues, high blood pressure, stroke, diabetes and other diseases. A consistent, healthy sleep routine will significantly accelerate your weight loss. “GET ADEQUATE SLEEP”. Simple lifestyle changes to last a lifetime.

It is suggested that eating 3 to 4 smaller portioned meals accompanied by healthy snacks in between meals is much healthier, opposed to 3 medium to large meals per day. Eat additional fresh foods, healthy fats, fruits, vegetables and nuts. Increase your protein and fiber consumption. Following these suggestions can greatly affect and accelerate your weight loss. “Eat to live” Not, “Live to eat”. Sugar in all forms is a simple carbohydrate that the body converts into glucose and uses for energy. Foods with natural sugar have an important role in your diet because they provide essential nutrients that keep the body healthy. Many food manufacturers add chemically produced sugar like high-fructose corn syrup to foods and beverages. Those foods also include crackers, flavored yogurt, tomato sauce and salad dressing to name a few. Low-fat foods are many times the worst offenders, as manufacturers use sugar to add flavor. Most of the processed foods we eat are high in sugar and calories with little nutritional value. Eating healthier and refraining from processed foods will lead to healthier living and accelerated weight loss.

We suggest 30-60 min of activity 4 days per week. Your activity and type of activity will be dictated by your current health and physical condition. When I started my weight loss journey, I was in terrible physical shape. The first week I walked 15 min for 4 days. Week two, I walked 30 min for 4 days. Week three, I walked 45 min for 4 days. Week four I walked 1 hour for 4 days. I added 15 min per week until I was able to walk for an hour, 4 days a week, which allowed me to gain confidence. The motivation to improve weekly occurred naturally. The results were noticeable over a 90-day period. By completing this challenge my motivation grew to go to the gym and accomplish even more. Start safe and where you feel comfortable. Have a goal and gradually work towards it. Walking, running, bike riding, elliptical, yoga, Pilates; whatever you choose, remain consistent. “BE ACTIVE REGULARLY”. Simple lifestyle changes to last a lifetime.