Two Things Missing In Your Diet That Could Be Sabotaging Your Weight Loss Efforts

You're watching your calories, carbs, fat, but you're still not losing weight.  Unfortunately there are so many factors that could be causing you to stagnate in your weight loss efforts.  Today I want to talk about two elements that people seem to forget about when they want to lose weight.  The two things I want to discuss today are your water intake and fiber intake.  

Let's talk about fiber first:

It is recommended to eat between 25-35 grams of fiber a day from a food source not a supplement source.  It is typically recommended for men to eat more than women.  Here are some of the major benefits of eating fiber:  

• Reduced risk for heart disease 

• Helps maintain good bowel health

• Aids in achieving a healthy body weight

• Helps control blood sugar levels

• Reduced risk for colon cancer

• Lose weight and maintain weight

• Healthier gut bacteria 

Most people don't get enough fiber in their diet, in fact most people don't even think about how much fiber they are eating.  Many of the high fiber vegetables are very low in calories and the high fiber beans are very filling so you don't need to eat a lot to feel full.  Many high fiber foods are loaded with nutrients like antioxidants, vitamins and minerals. If you are trying to lose weight make sure your diet is high in fiber! I would recommend using an app like myfitnesspal to track your fiber intake.  Once you do it for a few weeks you'll have a good idea of how much you're getting.  Make sure you increase your fiber gradually over the course of a few weeks so that your body can adjust.  

Let's talk about water: 

Water keeps every system in the body functioning.   Many people don't even think about weight loss and how much water they drink.  Drinking enough water is so important for many things including maintaining a healthy weight. Here are some benefits of drinking enough water each day:

• Carrying nutrients and oxygen to your cells
• Flushing bacteria from your bladder
• Aiding digestion
• Preventing constipation
• Normalizing blood pressure
• Cushioning joints
• Protecting organs and tissues
• Regulating body temperature
• Maintaining electrolyte (sodium) balance
• Regulating appetite and possibly reducing hunger
• Regulating your metabolism

If you don't drink enough water and are dehydrated you can become dizzy, lethargic, confused, weak, and your urine can be very dark.  There are a lot of different recommendations out there for how much water you should be drinking daily.   According to WedMD the average person should be drinking 8 - 8oz of water daily and Harvard Medicine recommends 4-6 cups a day.  Keep in mind this is an average person and not for someone who is exercising or working a physical job or living in a hot/humid climate.  If you are exercising you will need to increase your water intake.  If you are on certain medications you will need to make sure you don't drink too much water.  Make sure you always ask your doctor how much they recommends especially if you’re on medication.   I workout regularly and I drink about a gallon a day.  If you just don't like water try to mix it up and try sparkling water or infused water.  I add cucumbers my water sometimes to change it up.   Make sure you drink small amounts throughout the day rather than large amounts at one time.  Your body can absorb it better in smaller amounts more frequently.  If you're struggling then set a timer for every 20 minutes. 

Good Luck, 

Coach Cyndee