You can consume up to 135 ounces (4 liters). Ramp up your intake by 2 or 3 glasses of water per day if you are already drinking 64 ounces. Beware that increasing your water consumption to an unhealthy level can hurt your sleep patterns, interrupt your daily schedule, or lead to discomfort. You can include clear juices and teas in your estimated consumption.
Walk for 30 minutes at lunch and after dinner. Avoid snacking in the evening; this will add weight that your body does not have time to burn off within one day. Perform strenuous chores around the house. Sweep, don’t vacuum; move all the furniture and clean under it, polish your banisters, etc.
The easiest way to reduce sodium is to cut out all processed foods. This includes cereal, baked goods, cheese, lunch meats, frozen vegetables, canned soups, canned vegetables or beans, and sliced bread. Salt is a preservative (as well as a flavoring), and processed foods are rich in salt. Consume foods with little to no processing, like eggs, wild rice, quinoa, fresh vegetables, fresh fruits, garlic, salads, freshly caught seafood, unsalted nuts and seeds.
Pastas and French fries. Breads, cookies, and cakes Rice and baked potatoes.
Walk, run, or do another cardio exercise for 20 to 30 minutes when you wake up. Go to the gym before work, rather than afterwards. Be careful not to exhaust yourself or exercise within one day to an unhealthy degree. It only takes light to moderate exercise to start your digestive tract working.
Eat your breakfast within 90 minutes of waking up. Plan to consume between 300 and 600 calories for breakfast. You should be consuming 25 to 30 grams of fiber per day, so increase your intake as needed to reach these levels. If you’re looking for a healthy breakfast, try this: combine your oatmeal, yogurt, and fruit in a smoothie. Put some leafy greens in the smoothie for added nutrition.
Eat fruit like melon, cranberries, and tomatoes. Eat vegetables like asparagus, celery, parsley, cucumbers, fennel, lettuce, Brussels sprouts, carrots, and beets. Sip on tea that contains dandelion leaf, green tea, and nettle. [7] X Research source
A small serving of Greek yogurt is ideal. Make sure it is low in sodium and contains active cultures. You can opt for kefir in place of yogurt. Kefir is a probiotic beverage available in most grocery stores.
Eat salads instead of sandwiches. Don’t eat breads, pastas, or other refined grain products. Studies suggest that maintaining a low-carb diet just three days a week can help you shed a few pounds and maintain your weight better. [10] X Research source
Try to cut your meal sizes in half, or at least reduce your portion size for meals eaten later in the day.
