Here are 5 simple things that you can do to help with weight management.
Drink Water
Make it a goal to drink ½ of your body weight in water each day. Hydration is vital to normal body physiology and metabolism. An easy way to assess your hydration status is to look for pale to clear urine.
Sleep
It is really important to get 7-8 hours of sleep at night. This is the time that our body recovers and detoxifies from the day.
Movement
Find something that you like to do and do it. Walking for as little as 20 minutes after a meal will reduce your blood sugar. The last east research points to High Intensity Intervals and Resistance Training as effective means of weight loss and maintenance. If you are just starting: develop a walking or cycling habit and once you can go for 30 minutes, then add little “sprints” into your routine. Starting at 20-30 seconds and working up to several minutes of high intensity interspersed with recovery. In terms of Resistance Training the goal is 2 times per week. You can do simple things like squats, lunges, push-ups, crunches or sit-ups. Or you can download an app, such as “Gorilla” or “Seven”, which will give you some intensity and Resistance Training.
Stress Management
Managing day-day stress is crucial when it comes to your overall health. Too much stress can cause elevations in cortisol, which lead to weight gain or the inability to lose that stubborn weight around your midsection. It is this extra weight that is most dangerous in terms of your risk for diabetes and heart disease. There are a few different apps that I really like when it comes to stress management: Inner Balance, Headspace and Breathe. Yoga and Meditation have proven health benefits as well.
If you would like more help with weight management, please give us a call. We would love to work with you!
