Welcome to week 2! I hope you enjoyed week 1 by focusing on whole foods and kick starting your journey to washboard abs with 2 interval training routines! In case you’re wondering, we’re not getting rid of whole foods and cardio – that was just the beginning. Instead, look at each week as building on the next.
^^^that will be you traveling for the holidays this year….FYI
But without further delay, let’s get to Week 2!!
Today’s post I will only be featuring the Nutrition Focus. Come back tomorrow for the Fitness Focus 🙂
DRINK MORE WATER!
That’s right team – it’s all about water and hydration. It’s commonly thought that water weight is a reason for bloat and decreasing that “cut” look. This is absolutely true (sorry for the pun), however, it’s not because you’re drinking too much water – it could actually be the opposite for the added water weight you’re experiencing.
Not drinking enough water can actually throw off electrolyte levels signaling to your body “hey! don’t let go of any water, we need to balance stuff out in here”. Ok, so the body is probably talking more technically than I give it credit for, but you get the drift.
So how much water are we looking to drink each day?
While it definitely depends on certain factors like activity level, age, and certain medications, most people are good if they aim for 70 – 90 ounces per day. You can get this through a variety of sources.
First. Just plain old water. Yummy!
Fruits. Sweet 🙂
Vegetables. Think cucumber, lettuces, etc.
Tea and Coffee. Only up to 2 cups (if caffeinated) and needs to be black.
We now know that drinking more water can help decrease bloat, but how else does it help us on this abs challenge and beyond?
- Reduces hunger and cravings. Many times we mistake our thirst as a call for food. That’s a negative. Giving your body ample hydration can decrease these cravings.
- Decreases intake of sugary beverages. By focusing on water and other natural sources of hydration, you can decrease your intake of juices and sodas. Not only can these beverages increase bloat, but they add unnecessary added calories which can then increase the waist line.
- Increases energy. More energy levels, mean you’re moving more throughout the day and more likely to put 100% + into your workout. This is what leads to results…you know the abs of steel kind 😉
While I love drinking water everyday (I have a water bottle for every location, plus a whole cupboard full), I crave flavor sometimes. Also, many clients I coach ask for ideas on making a switch from flavored beverages (such as diet soda, juice, etc) to plain water.
I recommend homemade flavored waters. Adding frozen fruit to individual glasses makes it a quick solution, but I also like to make a large pitcher for the week as well. Here is one of my favorites:
Lemon and cucumber add freshness and the mint leaves add a little sweetness and help to freshen breath.
There are bottled options such as HINT water and even flavored sparkling water. Look at the ingredients label and make sure you only see “water” and “natural flavors”.
NUTRITION CHALLENGE: Start carrying your water bottle with you EVERYWHERE! Fill it up 4 – 6x per day and never end a meal or snack without a glass of water. I also recommend you try making your own flavored water to keep things interesting. Fruits such as berries and citrus make a good flavoring as well as cucumber, thyme, apples, and melons. Let me know what you like!