In order to achieve a goal, you must be persistent. You need to keep that level of determination to reach that goal. That means staying strong. With a world of so many temptations with food and beverages, it is so easy to be lured by the craving of just that one piece of pie, cake, ice cream, or even beer. Do not do it! You will regret it immediately afterwards and it will set your diet back several days. You will not see results on a daily level, but you will see the results with Personal Trainer Food™.
Are you Following the Program Faithfully?
I am proud to say that I am being faithful to the Personal Trainer Food™ program, even though I have had several temptations, on a daily basis, this past week alone. I am approaching my second week on the Personal Trainer Food™ program in just a couple of days. I can begin to tell a difference in my weight, as I can wear my wedding ring again, and my clothing is a bit looser. I still have quite a bit of weight to take off, so I plan to follow the program closely to achieve my goal. While I have not set an exact figure on how much I would like to lose, I know I need to continue onward until I obtain the weight where I feel I am at the top of my game. I have not reached that point yet. I am learning to change my lifestyle toward eating healthier.
I found this past week that I’ve had an urge to drink more water. Before this program, I rarely drank water unless it contained ice cubes. I know it is important to keep hydrated, especially since it helps my body detoxify from sugar faster. Drinking an adequate amount of water daily is important for overall good health because water aids in digestion, circulation, absorption and even excretion. But, how does water affect your skin?
The fact is that skin is an organ, and just like any other part of the body. Your skin is made up of cells. In addition, skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best. If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling. As water is lost in large quantities every day, you need to replace it somehow. The unfortunate truth about drinking water and skin is that water will reach all the other organs before it reaches the skin. Therefore, it is important to apply water to our skin and keep it there – this will not only show a visible difference in hydration, but it can prevent wrinkles, as well.
According to the article How Much Water Does the Human Body Need Daily? by Alyssa Clement on the LivingStrong.com website:
“Water is essential for human survival. An adult body is made up of about 60 percent water… Water removes waste from cells, brings nutrients to cells, regulates body temperature and helps you digest food. When you do not consume enough water, serious complications can arise. Your hydration needs depend on exercise, diet, age, body fat, altitude, pregnancy, medications and the weather.
The average amount of water consumed for males and females is based on caloric intake. In general, you need 1 to 1.5 milliliters of water per calorie consumed each day. On average, a female needs 9 cups of water per day, and males need 13 cups per day.
Exercising increases your hydration needs. Exercise and improper hydration, as well as clothing, weather and exercise intensity, can affect the balance of electrolytes in your body. Before exercising, make sure you are properly hydrated. Drink about 20 ounces of water two hours before a workout. Drink 3 to 8 ounces of water every 15 minutes during exercise sessions. If exercising longer than an hour, drink a solution with carbohydrates and salt to increase fluid absorption and regulate blood sugar.
Hot weather raises your requirement for fluids whether you are exercising or not. Drink fluids even when you are not thirsty to ensure hydration. When you are exercising intensely in hot weather, drink two to four glasses of water during the session, and include fluids with carbohydrates and salts. Caffeinated drinks, alcohol and heavily sugared drinks do not count as hydrating.
Dehydration is very serious and can affect your heart and body temperature, cause fatigue and possibly result in death. Children, elderly people and ill people are more prone to dehydration. Symptoms of dehydration include dry mouth, fatigue, increased heart rate and decreased urine output.”
Some of this information I already knew, but many of the tips are new to me. Of course, I know personally that I am thirstier in the warmer weather and therefore I will usually drink more fluids; however, I do not always drink the proper fluid such as water to quench my thirst. After reading this article, my aim is to drink more water. I am sure that many of our readers follow the same pattern, and since those who are following the Personal Trainer Foods program walk for 20 minutes or more a day, they too need to drink more water.
Do not expect huge results immediately during your diet. You did not gain the weight overnight; neither can you lose it overnight. Even just a few ounces will make the difference in how you look and feel. This past week, I found that I was not always hungry when mealtime came around. I read all the informational material that I received when I received the Personal Trainer Food™, which stated that you should eat your three meals. However, my schedule is a hectic one because of my husband’s health condition, so we do not always eat our meals at a set time each day. I found when I consume more water, my hunger level declines significantly. With the help of my Personal Trainer Food™ coach, I learned that it is not always essential to eat dinner, if I was full from lunch. Likewise, if I was not full after dinner, I did not have to starve myself before bedtime either. This is the period that it critical to me, between dinner and bedtime. This is where I am most vulnerable. To help curb this craving, I have saved one of my snacks to tide me over during this period. So far, this method has worked for me. However, as an individual, your circumstances might be different.
It is important to drink plenty of fluids while on the program, but it is just as important to consume your proteins. Everyone needs protein for his or her bodies to function. Protein is one of the big three macronutrients. The other two are carbohydrate and fat. Adequate protein intake is essential for good health: It is necessary for maintaining the body’s normal growth and its muscle mass (which is mostly protein), its immune system, and heart and respiratory functions. As a rule, between 10 percent and 15 percent of your total calories should come from protein. Through the Personal Trainer Food program, you receive your daily requirements through their meats with both breakfast and dinner meals. When you enroll in the program, you select the particular types of meats you would like to receive for the duration of the program. The breakfast meats are pre-packaged with your egg option. The dinner meats are individually packaged, leaving you the option to select whatever meat you wish along with your choice of vegetable. And, the meat choices are all delicious!
To spice up your meals, check out some of the terrific recipes on the company’s website: http://www.personaltrainerfoodblog.com/category/recipes/.
Do not forget your Personal Trainer Food™ Coach is always just an email or phone call away. He/she is more than happy to answer any questions that you might have, even if you just need some encouragement to continue.
Do not expect drastic results with Personal Trainer Food™ right away, as I mentioned earlier, you didn’t gain the extra weight overnight, so you won’t lose it overnight. Stay determined. I know you can lose the weight. Stay faithful to the program, and you too can achieve your desired level of weight, to ensure you are at the top of your game.