After testing the diary with our own food for the last two weeks in January we've made some tweaks to improve it. Now you have a time section for when you've eaten your meal and option to rate your mood during the day. We love feedback so do drop us a contact@transformpthove.co.uk if you have any suggestions to further improve the template
Simply put, drinking water regularly and before meals is the first piece of nutritional advice I offer to clients. It's a no brainer.
Why? Drinking water before your main meals helps reduce the chances of dehydration, helps reduce hunger and meal consumption, and allows your digestive enzymes to work better. It is advisable not to drink water with your main meals - waiting as long as you can will help your digestion.
Later in this blog , I will give you 3 How to tips on increasing your water consumption
Before I get to them here are 8 other reason to drink water:
Being dehydrated can also positively affect our mood, mental well-being and mental performance, with studies suggesting that energy levels, cognition and emotions may all be affected. Research suggests that losing as little as 1% of your body weight in fluid may reduce mental performance, as well as potentially inducing fatigue and headache.
It helps create saliva- Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.
It helps excrete waste through perspiration, urination, and defecation. Your body uses water to sweat, urinate, and have bowel movements.
It helps prevent constipation Eating fibre isn’t the only way to prevent constipation. It’s also important to maintain your water intake so your bowel movements contain enough water.
It aids in digestion Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals
It helps with nutrient absorption In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.
It improves blood oxygen circulation. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.
It helps fight off illness Drinking enough water can help prevent certain medical conditions. These include:
constipation
kidney stones
exercise-induced asthma
urinary tract infection
hypertension
3 simple tips to drink more water:
Use the same receptacle to track your water - this can be a chillo (metal chilled water bottle that are very popular nowadays), the same glass, a plastic water bottle (generally not advised to reuse same one due to plastic degradation). Much depends on where you are and what you are doing so sometimes a bit of flexibility is required to keep track.
Note down daily how much you are drinking. Guessing doesn't work very well!
Keep an eye on the colour of your wee when you go to the toilet - almost clear is what you are aiming for. It will mean quite a few more trips to the toilet 🙂
5 tips on how to lose weight in Brighton
If you surf the internet you’ll find hundred’s of entries on how to lose weight.
But what is the secret to actually doing it? My personal view is the answer lies in a combination between acquiring knowledge, consistently in exercise and nutrition and patience. Firstly you have to understand nutrition, then you have to understand how to exercise safely and at the right intensity (for the individual concerned) and finally you have to achieve a consistency in application i.e. build a routine in both areas that can be incorporated into your routine. This is not an easy task.
My experience of training clients of all sizes and ages over the past 7 years has taught me that EVERYONE is different, each with their own level of knowledge, exercise experience and specific goals for training. No one programme will fit everybody but a programme can be tailored for any individual if I am able to be build up a picture of where they have been and where they want to get to.
Transform Personal Training provides the structure and accountability to get the RESULTS that everyone says they want and can get with the right programme, support and commitment.
Anyway here are my Top 5 weight loss tips that you can do right now:
Drink at least 3 litres of water per day. Always drink ½ a pint to a pint before every main meal and especially when you wake up in the morning. Also take a glass of water to bed with you as dehydration often occurs during sleep.
Eat more protein and understand how much your body needs. For weight loss it’s simple: IT KEEPS YOU FULLER FOR LONGER and should be eaten with every snack and meal in the day.
Eat 3 main meals and 3 snacks every day spaced 2-3 hours apart depending on the length of your day. Never go longer than 3 hours without eating as per your plan. (And continue to make sure you drink water throughout that time.
Eliminate alcohol and fizzy drinks from your nutrition. Both provide empty calories and often lots of added sugar that is extremely fattening
Learn to read and understand food labelling. The food manufacturing industry is extremely clever at marketing “health foods” and labelling unhealthy foods in a way that is at best confusing but often bordering on dishonest. There are over 50 different words that are used on packets to describe sugar. For example there can be 6 names for sugar on one packet that could be grouped together but are split up to give the appearance of less sugar.
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