Water May Suppress Appetite Naturally

• Try drinking before a meal
• Some studies have shown that a decrease in water intake causes fat deposits to increase

Best Treatment for Water Retention

• The body perceives insufficient water as a threat to survival and holds onto every drop – resulting in swollen feet, legs and hands
• Give your body plenty of water so that stored water will be released
• Sodium – culprit, “wherever salt goes water follows” so, drink more water – water forced through the kidneys takes away excess sodium

Overweight / Larger People Need More Water

• Water is key to fat metabolism, also, metabolized fat must be shed
• Mayo clinic – body weight in pounds divided in half, convert into ounces, divided by 8 to determine cups needed

Weather / Exercise

• Increase in hot weather (especially dry heat)
• Drink before, during and after exercise – 1 cup within ½ hour, 4-8 ounces  every 20 minutes, 1 cup following.  Weigh before and after exercise Replace every pound lost with 20 ounces
• Cold water absorbed faster than warm

Constipation

Having difficulty drinking the 8 cups of water that is recommended daily for most people? Plan! Plan! Plan!

• Flavor it
• Have it with every meal
• Carry bottled water (drink on your way to work and on your way home) DRINK UP!

• The weather. Before heading out, check today’s forecast to ensure that you’re ready for the conditions. Will the chill require you to dress in layers, or will the summer sun call for putting on sunscreen? In extreme weather—whether it’s very hot, very cold or potentially stormy—you may want to opt for an indoor exercise for that day instead.
• The time of day. This can go hand-in-hand with the weather of course; certain conditions could be worse at different times of day. But it also pertains to the danger that exists when it is dark out or when traffic is heavy. If you walk at night or early morning, make sure street lights are present along your path.
• The location. Take the area you walk through into account. Is there a high occurrence of crime? Does it require you to cross busy roads? If you are unfamiliar with an area, it may be preferable to avoid while walking alone.
• The things you carry. Equipping yourself for a stroll doesn’t stop at comfortable shoes and weather-appropriate clothes. It is also a good idea to carry a water bottle to avoid dehydration and to keep a cell phone on hand in case of emergencies.

Don’t go it alone all the time.  If you’d like to find out more about patient support with CMHVA, click here.

For more of this article on walking alone, click here.

If you’d like more information on the various programs offered at Center for Metabolic Health come visit us at our website. We understand your commitment to meeting your weight loss goals and we’re here to help.

• Always try to walk with a partner when you can.
• Stick to familiar neighborhoods with plenty of activity.
• Know your route.  While traveling, check with the hotel desk for safe walking routes.
• Let a friend know your route and estimated walking time.  If there is no one to tell, leave a note inside your home in a visible place.
• Varying your route prevents boredom and promotes safety.  Never let your route become predictable to others.
• Try to walk in the daylight.  Remember, the darkness before sunrise can harbor the same dangers in the dark, choose a well-lit path and wear reflective clothing so you are visible to motorists.
• If you feel that you are being followed by a motor vehicle, turn around and walk the other way, remaining on the same side of the road.
• Walk in the middle of sidewalks rather than close to alleyways, buildings or parked cars.
• Never wear expensive jewelry or carry valuables when walking.
• Observe your environment without distractions.  Keep your I-pod on low volume or on one ear only.
• Trust your instinct when it tells you something feels unsafe.  Turn around, cross the street, or go for help.
• Stay alert, aware and in control.  Radiate confidence and purpose.
• Finally, always carry identification and some money in case of emergencies.

Remember that there are 2,000 steps to a mile and it is recommended that we work up to 10,000 steps each week.  That is equivalent to 5 miles.  So, get out there and walk.  Build up your steps gradually, and most importantly, stay safe.

• It is an all supplement diet that replaces all of your meals with 5 protein shakes each day.  The shakes come in two flavors, chocolate and vanilla, and provide all the protein that you need to insure retention of lean body mass and fullness.  If you need added variety, one of the daily shakes can be substituted for two Anytime Proti pre-mixed shakes and some protein enriched fruit drinks that we carry here at CMH.

• This diet has very low total calories so it can also be used to help break through a plateau. It can also detoxify the body and act as an elimination diet to help sort out potential food allergies or intolerances.

• The “Jump Start” diet is very convenient because the shakes are simply mixed with water and can be easily transported anywhere.  It will take the guesswork out of meal planning and free up some time usually spent on meal preparation.

• The diet is really manageable for most people because it lasts only 2 weeks and that time frame makes it so much easier for commitment.  As you notice quick results you will be highly motivated to see it through.

• Dr. Clark recommends that to get the most out of this plan you take a complete Multi-Vitamin, Essential Fatty Acids, Activated B-Complex and a Magnesium/Potassium supplement.  If you purchase the Enhanced Jump Start Program from us at CMH, all of these supplements and anything else you might need for this program, is included.  If you tend to suffer from fatigue on a calorie restricted plan, you may also consider asking our staff about adding B-Complex injections.

• Here at CMH we also recommend that you begin journaling your intake in the journal that you are provided, so that you can track your achievements.  It is important to stay active and drink the required 8 cups of water or approved beverages, daily.

• Once you have completed your program there are a few things to take into consideration.   With this program you will lose both body fat and water so it is important that you learn what to eat after you complete the program so that you don’t regain the weight that you’ve worked so hard at losing.  You also need to learn the behaviors that will ultimately help you to achieve a permanent lifestyle change.  At CMH we have several different programs to suit different people’s needs and through CMH Weight Management University you will learn to overcome your barriers and achieve long-term results.  Remember that the staff at CMH are here to answer any questions you may have and to support you every step of the way.

• Drink water

It may sound strange but drinking more water can reduce bloating if your body is holding onto water.  Your body cannot tell the difference between hunger and thirst so make sure you are keeping yourself well hydrated.  Replacing regular soft drinks with water can save you hundreds of calories.  Some people have lost a lot of weight just by swapping out water for regular soda.

• Don’t skip meals

Many people struggling with their weight feel that by skipping meals they are eating less and therefore will lose weight.  Wrong!  You are much more likely to overeat later in the day and you may find that when you do start to eat, you just can’t stop.

• Eat healthful snacks

Snacking can help maintain blood sugar that will help prevent overeating.  A protein supplement or foods such as almonds and cheese sticks will be satisfying and help you to lose weight as long as portion size is controlled.

• Select whole grains when choosing carbohydrates

Whole grains have more fiber and therefore keep you fuller longer.  A few years ago Readers Digest printed a study where they found that foods containing fiber kept you fuller up to four times longer than foods without fiber.  Fiber also helps to prevent constipation and can reduce your risk for disease.

• Measure your food

I know that this is not a favorable request because it takes effort.  Most people underestimate how much they are really eating and once you know what a serving of a particular food looks like, it will always be the same.  Buy yourself a small food scale and some measuring cups and spoons.  They are not expensive but a great investment for weight loss success.

• Read food labels

Learning to read food labels will help you to compare foods with their nutritional content and calories per serving.  You may be surprised at what you discover.

• Journal
  

Writing down what you eat is essential for long term weight loss success.  It will give you an awareness of you current eating habits so that you can make the necessary changes.

• Get active

Exercising boosts your metabolism which helps you to lose weight more easily and it is exceptionally important for weight maintenance.

You may find that just by adding one or more of these tips into your daily routine, you can transform your body.  Small changes can lead to lasting results.  Contact us to see how we can help you achieve success this time!

Listen Now!

Take 3 minutes a week and listen to the CMH Podcasts by weight loss experts.  They can really help with your weight loss journey!  Visit  CMH Weekly Podcasts and enjoy!

First, if you haven’t been exercising – START!  If you aren’t sure how to start, there are many resources available to you – contact one of our experts at CMH to set up a program that is safe and will work for you, start a walking program with a friend or join an exercise program at a local gym.  If you have incorporated exercise into your daily routine – GREAT JOB – it’s just a matter of shaking it up a bit.  Follow the FIT ideas we promote at CMH.   You can change the Frequency (i.e. exercise 4 times a week instead of 3), Intensity (i.e. add some hills to your walking program), or Type (add resistance training or swim instead of walk) of workout you perform.  All of these will challenge your muscles and potentially increase your lean body mass and improve your metabolism.

Second, modify your eating.  Change your meal frequency, make sure you are getting in enough calories and make sure you are eating enough lean protein and controlling your carbohydrate intake.  Journaling is a great way to track what you are eating in order to identify key areas that require modification.  A weight loss coach can be key in identifying areas of concern and developing a realistic plan to keep your weight moving in the right direction.

Finally, don’t forget your weight loss personality and how it may affect how you handle a plateau.  If you tend to be impulsive, you might see a tempting food and grab it so it is important for you to remove temptations.  You may eat mindlessly.  In this instance, you need to set limitations for availability of food while reading or watching TV.  Decide only to eat at the table and limit snacks.  Some of us eat because we are anxious, nervous or depressed.  Recognize your emotions and find something you enjoy doing such as listening to music or reading a good book.  Keep your weight loss goals in mind and have a vision of success.  Your mind is a very powerful tool so you need to use it to achieve success.

CMH is your solution to weight worries with everything you need – all in one place!  Get started today with your Free Consultation!

• Park your car a little further away from the office. If you ride the bus, get off a few blocks early and walk the rest of the way.
• Take the stairs whenever you can. If you have a meeting on another floor, get off the elevator a few floors early and use the stairs.
• Rather than taking a coffee or snack break, take a short walk.
• Set an alarm to go off every hour to remind you to stand up and take a quick walk.
• Start a lunchtime walking group with your co-workers.
• Hold team meetings during an outside walk when the weather is nice.
• Use the restroom that is the farthest away from your desk.
• Wear a pedometer to track how many steps you take in an average day and challenge yourself to walk 10,000 steps each day.
• Check with your Human Resource department about organizing a fitness class at your office.
• Instead of sending an email or using the phone, walk to your coworkers’ offices to deliver messages.
• Get a hands-free headset for your phone so you can get up and move around.

Check out more great tips at our full Metabolic website!