Skinny Girl Tip of the Week: Hydrate!

Skinny Girl Tip of the Week: Hydrate!

I know, you don’t need to hear this one because you’ve heard it over and over. Buuut I gotta tell you anyway. The good news? I want you to forget that myth that you have to drink 8 cups of water a day to be healthy. Think about it: We’re all different sizes, with different weights, diets, and activity levels. How could there possibly be one magic number for all of us? But it is still very important to get enough water.

Here are some reasons to stay hydrated:

1) Water carries nutrients throughout your body. It transports all of the vitamins and minerals from those calories. Let’s make those calories count!

2) Mild dehydration is the #1 cause of daytime fatigue (allaboutwater.org). So when it’s 2pm and you don’t have a reason to be sluggish but you are, it’s probably because you’re not getting enough water.

3) Water takes up space in your stomach! Translation: You’re likely to eat less calories if you’ve got some water taking up room.

4) Water keeps your body working like a well oiled machine. It keeps your metabolism up, your muscle working at max peformance (you can work out longer and more efficiently), and keeps your brain functioning.

5) Water is calorie free! If you reach for a bottle of water instead of a can of coke, even just once a day, you save 140 calories. Do it twice, and that’s almost 300!

So, if I don’t have to drink 8 cups a day, how much should I drink? Our body has lots of indicators for when we need some water, thirst being the best one. Again, if you’re feeling fatigued, down some H2O. Researchers also say that the need for hydration is often mistaken for hunger, so have some water before that snack and then see how you feel.

Also remember that there are lots of ways to get your ‘water’. While drinking plain water is definitely the best one (I drink about 3 16 oz bottles a day), sometimes you just get sick of water. It’s ok to switch it up for some tea or coffee. Of course if you add sweetener, you’re adding calories, but it still hydrates you. Juice is a good option, but I try to but the calories by adding some water or club soda. Another creative way to spruce up water is to add a few berries, slices of fruit or cucumber, or citrus wedges. Eating fruits and vegetables count toward your water consumption too! So does soup, and any other food containing a lot of liquid.

It’s important to remember that I am not a medical professional, I just read a lot, and I know what has worked for me. It’s also important to remember that there is such a thing as too much water (if you start feeling nauseous, time to back off.). So try to keep a cup or bottle close at all times, find what works for you, and enjoy!

Drink up!

Drink up!

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Skinny Girl Tip of the Week: Exercise!

Skinny Girl Tip of the Week: Exercise!

This is probably the single most important tip I could give you. There are so many health benefits to exercise; it doesn’t stop at weight loss. Cardio helps you lose weight, and cardio combined with weight training really improves your metabolism, making easier to lose weight and keep it off. Exercise also boosts your immune system, is more effective at fighting depression than antidepressants, it helps pain relief, improves circulation, gives you a longer life span, and so many other benefits. I know, you’ve tried, and failed, at exercising to lose weight. This issue is close to my heart, beca…use I have a disability, making it very difficult, and sometimes impossible, to exercise. But you know what? I did it. And I got results. And if I can do it, just about anyone can. It’s difficult at first, more of a battle of the mind than anything, but YOU CAN DO IT. And if you are consistant and refuse to give up, you WILL SEE RESULTS. So make time and not excuses. Pick five or six days out of the week and just do it. Crank up the headphones, break out the stroller, and jog around the block. Stick your feet under the couch and do crunches. Hold on to your dresser and do squats. Grab a gallon of milk and do reps lifting it in the air. There are plenty of things you can do to fit exercise into your budget and schedule. JUST DO IT!

To my readers:

The above was a post I  made on a fitness Facebook page. I had to keep it short and sweet, and none of the members of that page have a disability. However, I do, as do many of you. So I would like to add to my post.

Back when my daughter was born, I could walk about as far as I wanted to. It required some extra effort, but I could do it. So I bought a treadmill and an Easy-Shaper (A fancy contraption that helps me to crunches and other ab-exercises). It was hard to do the treadmill, some days more than others, but it didn’t hurt, and I rocked it. I lost those 40 pounds after about 6 months of getting serious.

Fast forward to when my son was born a year ago, and everything hurts, all the time, and I can’t walk for 5 minutes. I had 25-30 pounds to lose, and I knew my treadmill wasn’t going to do me any good. I decided to try a stationary bike (I can’t ride a 2-wheeler for balance reasons), so a friend and I traded her bike for my treadmill. I couldn’t do the bike unless I was wearing my braces, but I could do it. Most days. So on the days I could do it, I did it as fast as I could for as long as I could. I aimed for 20 minutes twice a day, which became 10 minutes twice a day. For a while, I couldn’t do it at all. Then, last week, in an effort to lose that last bit of baby wieght, I set out to do 15 minutes, twice a day, for 11 days (until my son’s 1st birthday). I only lasted nine of those days, until I just couldn’t anymore, but I can tell it made a big difference. I’m still doing my ab exercises on my easy shaper, and eventually I’ll go back to taking it slow on the bike. All that to say… EVEN YOU CAN DO IT! You might have to modify some exercises for yourself, and there will probably be a lot of trial and error, but you can do it! If you have a doctor or therapist you see regularly, ask them to help you design a program that will work for you. And if you find some things you can’t do, DON’T GIVE UP! Keep searching, and run with the things you can do!

To my readers who do not have use of their legs, I have done some online research, and found some effective exercise ideas (even cardio!) that you can do from a wheelchair! Usually, links don’t work when I post them from my laptop, but here are the sites:

http://www.livestrong.com/article/108802-exercises-people-wheelchairs/

http://www.ehow.com/way_5518274_exercises-people-wheelchairs.html

http://www.ehow.com/video_8000390_abdominal-exercises-wheelchair.html

 

Getting Fit: Skinny Girl Tips

So, my sister started this great getting fit page for moms. Just a community where friends can share their tips, ideas, successes, and frustrations. I am not overweight now, but I was after my daughter was born. Getting fit is a tough road for anyone, but having a disability adds extra challenges. But with patience and determination, I did it. I did it again after my son was born a year ago.

I did not use fad diets or expensive memberships to do it. I did it on my own, with simple diet changes and excersize. I believe that if I can do it, just about anyone can do it.

So each week on my sister’s page, I share a Skinny Girl tip of the week. Just a simple change you can make to get the weight off and keep it off. I thought I would share with you, too! Disabled or not, I think these tips can help anyone who wants to lose wieght or be healthier.

Before and after pics are soon to come!

 

Skinny Girl tip of the week:

A journey of 1,000 miles begins with a single step. Right now, it may seem like you’ll never reach your goal. And in 6 months, if you don’t start now, you’ll still be the same. But what if, 6 months from now, you had a totally different body? That can happen! If you stay determined and consistent,  you could lose those 10, 20, or 40 pounds in 6 months! Just remember that there will, and should be, a few cheat days and mistakes. And don’t worry, it DOES NOT mean that you can’t eat like a normal person. Imagine yourself a totally different person by January. YOU CAN DO IT!