Water is one of the essential nutrients required by the body; we need a minimum of eight to ten 8-ounce (250 mL) glasses every day. Water transports nutrients and energy to cells, regulates body temperature, supports muscle, protects joints and organs, removes waste, and helps regulate body weight. The best source of hydration comes from non-caffeinated, non-alcoholic beverages, soups, and watery foods such as fruit and vegetables. On average, 20 per cent of your water needs will come from food. Drink water with every meal and keep a bottle handy on your desk or in your bag.
Herbal teas are an excellent source of water, whereas caffeinated beverages add to your daily water need by acting as a diuretic and contributing to your daily fluid loss. Juices are a good choice because they contain vitamins and nutrients; however, they are high in naturally occurring sugar, which can contribute to weight gain. Sports drinks contain electrolytes (but also lots of carbohydrates in the form of liquid sugar or corn syrup) and may be beneficial for athletes who are training for high-intensity and long-duration events. Plain water is the best option.
Drink 1 cup (250 mL) water 2 hours before and again 30 to 40 minutes before you exercise, during as you can (being careful not to drink too much, as liquids in the stomach not yet digested may cause cramping), and again after exercise to manage energy and prevent dehydration. Water also helps reduce hunger and control cravings, so drink up the next time you are experiencing an energy crash or food craving. Drink water at whatever temperature you enjoy it – it's all good.
7. Wait before stepping on the scale
I don't believe in weighing oneself daily or paying too much attention to the numbers on the scale. They're just numbers, and they don't report body composition (ratio of lean body mass and fat weight). Also, weighing yourself more frequently may be de-motivating – you may think you aren't losing weight fast enough.
But trust me, as you achieve your new body over the course of the 6-week program you will begin to see your body shape change and the numbers on the scale change, too. Instead of weighing in daily, weigh yourself once a week and rely on more than just those numbers for an assessment of your progress. (In the program we use the body mass index and waist measurement as described in Chapter 1, as well as simple checks such as how your clothes are fitting.) Even though, at the end of the day, you do have to "measure it to manage it," just be sure to use all of the different methods to do so. Not only will it give you a more accurate picture of your progress, but it will keep you feeling positive about it.
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Excerpted from Good Life Fitness 6 Weeks to a New Body, copyright 2009 by Maureen Hagan. Used by permission of Penguin Group (Canada).All Rights Reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.
