Monthly Archives: November 2012

Week 10 – The Importance of Water in Losing Weight

Losing weight is one of the most difficult challenges that we face. With the list of lifestyle changes we make may seem frustrating to maintain control of calories, exercise, portion size, vitamins and everything else.

One of the easiest ways to lose weight naturally is usually not considered. This is the simple act of drinking water. For only drink water, we can increase the success of weight loss diet and improve our overall wellbeing.

The success of drinking water to lose weight can be attributed to its properties as a natural appetite suppressant.  When we do not have enough water in our body, signs of thirst are often mistaken for symptoms of hunger which sometimes causes people to have a snack instead of a glass of water.

When we started to drink water as part of our plan to lose weight, we have to go to the bathroom more often than usual, but we should not let this be an obstacle. This does not mean we are overly drinking water, what it means is that we are giving our body the opportunity to expel water that has been stored, and once the body becomes accustomed to it will always have sufficient water available, not needed store it just in case, and see how swollen ankles, hips and thighs began to lose weight according to expel excess water.

Water does much more than suppress appetite. It is also excellent for hormonal functions, the proper functioning of the metabolism, increases the amount of water your body uses for energy, and helps the proper functioning of the liver.

Now for those who wonder how the water helps the metabolism, I can explain quickly. When we are dehydrated, even slightly, our liver cannot do its job. The liver normally converts stored fat into energy, but also helps the kidneys when these are lacking water. This causes the liver to be less efficient in their functions, so it allows the body to store more fat without being converted into energy.


Week 9 – Exercise

I’ve noticed, by re-reading my articles that I have talked about what to eat to lose weight, but hardly anything on how I’m doing exercises to tone. So I will discuss some of them.

One of the parts of my body that I dislike is my waist. I only have a small curve. And one of my goals is to get a smaller waist. To achieve this I do several exercises like

Side Squat: Stand and hold behind a chair and    widely separated feet. Inhaling, bend one leg and move to that side while keeping the other leg straight and oblique laterally extended. Without taking place feet, exhaling, return to the starting position and repeat the same action to the other side. Work the inner and outer lateral thigh and buttocks.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Lateral raises: Place yourself next to a chair by placing a hand on the back and the other on your waist. Cross one leg over the other and then elevated laterally to reach the hip line. Make replays indicated and then repeat the same with the other leg. Work the inner and outer lateral thigh and buttocks.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Lateral Circles: In the same previous position, this time describing circles in the air with lateral knee to waist height. To do this, raise one leg forward, then take it to the side and back, and then lower it to start again. Complete the indicated replicates and passes to the other leg. Work thighs, buttocks, abdomen and waist.

  • Beginners: 10 repetitions of each side.
  • Intermediate: 15 repetitions of each side.
  • Advanced: 20 repetitions of each side.

Week 8 – 5 Decisions That Determine How Much You Eat

Although we all hear about “slow metabolisms”, the harsh reality is that the reason many of us fatten (or can not lose weight) has nothing to do with our ability to burn fat.

The truth is that most people eat more than they need … without realizing it.

To find out if you’re in that group, pay attention to the following six decisions that will determine how much you eat (and, next time, you can make the right decision).

Nerves, anxiety or depression, stress, pressure and burden on completing a job on time, sadness, anger or excessive joy moods are  each channeled in different way.


This aspect is very important because it is not known concretely the amount of food you eat, if the dish contains a lot or a little oil. A food can be very healthy, but if you have more calories than they need end up getting fat


People who eat in front of the TV or computer eating a third more quantity, because it is not concentrated in food and eats unconsciously. By not paying the necessary attention, do not perceive the messages that reach the brain and warn that the stomach is full and still eat


“Low-fat” or “low in sugar” does not mean “low calorie”. A product may claim the message of “light”, “mild” or any other statement that has the same meaning if you have at least a reduction in calories, fats, proteins or sugars 30%, compared with a product similar.

Moreover, these foods are highly processed and are usually even worse (from the nutritional point of view) than the regular versions. As part of a healthy diet like the one I sale in Advocare i do not advise at all to consume any kind of processed food.


One of the best ways to identify if you are making the mistake of eating more than necessary is keeping a food diary.

I highly recommend it, because this method had work for me is with only a week writing down absolutely everything you bring to mouth (both meals and drinks), when do you eat them, in what quantities and how do you felt at that time, you will see how much you learn about your eating habits and how can you improve them.