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1.  Drink more water

Most of us are dehydrated because we don’t drink enough water.  Here is a simple formula to calculate how many ounces of water you should be drinking every day.
weight (in lbs) x 1/2 = ___ oz of water.  For every 30 minutes of exercise, add 16 oz to the total.

2.  Add lemon to your water

Add lemon to your water – Add lemon juice to your water for added benefits. Preferably drink lemon water first thing in the morning and 20 minutes before each meal.  Drinking lemon water on an empty stomach helps prepare the stomach for better digestion and it helps the kidneys flush out toxins.  Waiting 20 minutes gives your body time to digest it before eating food.

3.  Physical activity

Exercise burns calories, and then we can eat more without gaining weight. Exercise also is important to keep everything working well in our body.  The benefit besides losing weight and having toned muscles is increased mood, increased energy levels, and improved emotional stability.

4.  Eat more clean food

Look at nutrition labels when you buy food and choose the ones with the least ingredients. Clean food is food in its most natural state without a whole bunch of chemicals that are harmful to our bodies.

5.  Crowd out foods

Instead of thinking about eliminating food, think about adding healthy foods to your diet, such as fruit, vegetables, legumes, and nuts. Eventually you will naturally crowd out the bad food.

6.  Less Sugar

Sugar is very addictive and makes you more hungry. When you eat sugar you feel great at first because you get a sugar high which gives you lots of energy.  But then about an hour later you crash.  You lose your energy and feel tired and hungry.  So you eat more.  Reduce sugar to stop this roller coaster ride.

7.  Sleep

Sleep 7-9 hours every night – Your body needs time to recover, both physically and mentally. During sleep the toxins that have been built up during the day are flushed from our brain.  Being sleep deprived makes us hungry.  The brain takes this time while you are asleep to integrate the new things you learn during the day with what you already know. 



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