Weight loss quiz questions,best running tips to lose weight,how to lose weight hot water - PDF 2016

01.03.2015
In my weight loss coaching practice, I have noticed that my clients often put others’ needs in front of their own, sometimes to the detriment of their efforts to take good care of themselves, including their efforts to lose weight permanently.
We women especially were indoctrinated into believing that we need to be nice at all times in order to please those around us. If you scored mostly As, you feel okay about asking for what you want without feeling guilty or bad for taking good care of yourself. If you scored mostly Bs or Cs, don’t feel bad, many women (and men) have been programmed to think that taking care of themselves is bad.
Think ahead of time what it is that you want to have happen and then make a specific plan so that it will. You may find that working with a weight management coach will help you define which actions will be the most helpful in your efforts to look and feel your best. Learning how to take good care of your precious self will make you more joyful and will allow you to be more successful in whatever endeavors you pursue. I would love to hear your experiences with being too nice or how you overcame being too nice in a difficult situation which was food or exercise related.
Join our newsletter mailing list and we will send you our free report "Easy Tips That Work For Permanent Weight Loss" as our gift to you. It doesn't take long to get dehydrated -- especially in hot, humid weather. So don't exercise hard, outdoors, when it’s too hot and humid.
It's also helpful to drink two cups of fluids (about 16 ounces) about two hours before a workout. Health: Conditions such as diabetes, cystic fibrosis, and kidney disease can boost your need for fluids. Environment: You need more fluids in extreme weather conditions (especially hot, humid, or cold) and at high altitudes.
You lose about 10 or more cups of water every day just living: breathing, sweating, urinating, etc.
Other practical ways to monitor your hydration status include keeping an eye on your body weight (you lose weight as you lose water) and perspiration (the more you perspire, the more water you're losing).
Both studies were short-term, however, and it's unknown if the results would have held up over a longer time.
Sodium is something your body needs when you're trying to rehydrate, either during or after exercise. That’s why sports drinks are often rich in sodium -- one of the “electrolytes” your body loses during exercise. The International Marathon Medical Directors Association recommends that athletes drink no more than 31 ounces of water per hour during extended exercise. The goodies may come in the form of sweets, lunches out, special sugar-laden coffees,  an extra glass or two of wine with dinner, etc.
The first time I even became aware of the idea was over 20 years ago when I asked a therapist I knew if he were looking for more clients and he stated that if he had more than 15 a week he wouldn’t be able to take care of the ones he had.


Do you mention politely that you asked for dressing on the side and then ask them to bring you what you ordered? Do you notice that the restaurant is very busy and as you don’t want to be a bother to the wait staff,  you don’t say anything and eat the salad with the dressing and possibly an extra 300 to 400 calories? Do you thank her for calling and let her know that you would love to reschedule another day and then enjoy your walk by yourself? Do you rearrange your day, even though it means you miss out on something you really want to do so that your friend will have someone to walk with? You are invited to a dinner party and you have decided that you will limit yourself to one glass of wine for the evening. Do you politely let him know that you don’t want anymore, maybe saying something about your being the designated driver for the evening?
Do you let him fill the glass and as a result lose track of how much you are drinking (and eating)? Your significant other or roommate likes to have sugary snacks in the house for an evening snack while watching TV. Do you remind the person that you have asked that they not eat tempting foods in front of you and accept their apology while they either go somewhere else or put the offending food away? Do you grin a bear it, all the while wishing you could eat whatever it is, or perhaps feel sorry for yourself and have a bite or sneak some of it later? Do you have a couple of things rehearsed to say so that you can resist her high-calorie offer? Do you take the plate of dessert and take a bite then hope that your willpower will kick in to help you limit the amount you eat? Do you say “what the heck” and end up eating more than you planned to and then feel guilty after? Do you bring something healthy to share so you will feel good about your choice of snack and stay within your caloric range for the day?
Do you succumb to the unhealthy snacks that are offered because everyone else is eating them and you don’t want to look out of place or make your friends feel uncomfortable because you are not eating what they are eating? You are likely to feel (or are getting there) that you can control your environment where food and exercise are concerned. You can see from the examples how easy it is to consume extra calories when we aren’t practicing self-awareness or  good self-care. Being accountable for those actions is extremely helpful in learning new habits and thought patterns.  You might appreciate the opportunity to problem-solve your individual issues around your weight loss efforts. Think of assertiveness not as a bad word but as a way to get what it is that you legitimately need and want. The Institute of Medicine recommends that men get about 125 ounces of water daily and that women get 91 ounces, but that includes water from all foods and beverages.


You'll need to take longer breaks, shorten the workout or intensity level, and dress appropriately. Most people would stay adequately hydrated by drinking 5 to 10 ounces of fluid every 20 minutes. Coffee and other caffeinated drinks do make you urinate more, but overall, they're hydrating because of their water content.
Older people may need more fluids because of health conditions or because they tend to lose their sense of thirst. Studies show that by drinking water, people tended to eat and drink fewer calories, probably because the water filled them up. Healthy kidneys in an adult can process anywhere from 20 to 1,000 milliliters of fluid per hour. It helps move nutrients, get rid of waste, keep your temperature at the right level, lubricate and cushion joints, keep your skin moisturized, and lots of other things.
Your host notices that your wine glass is half empty and asks if you would like more as he begins pouring more wine in your glass. I offer a 30-minute complimentary consultation and will be happy to talk with you about the changes you would like to make. You will be happier and you may even find that learning how to better care for yourself extends into helping you practice habits that help you to fit into your smaller size clothes. Most people get enough hydration unless they're exposed to heat stress or they're very active for a long time. But your exact need depends on things like how hard you're working, whether you are indoors or outdoors, and your age, gender, and weight. But too much salt can raise your blood pressure and worsen heart conditions in some people. I offer customized service to all of my weight management clients, as each one is different and faces different challenges.
Even foods that you might not think of as moist -- a plain bagel (33% water), ground beef (56%), American cheese (39%) -- help. Sudden cases of water intoxication can cause low blood sodium, which can result in headaches, confusion, seizures, and coma.




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