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Want to Start Your Weight Loss Journey?

By Scotty Gehlbach, AAS, ACE

Here are my top 5 tips on shedding those extra pounds:

  1. Drink a gallon of water everyday

  2. Walk for a minimum of 30 minutes everyday.

  3. Eat more veggies than fruits!

  4. Break a sweat everyday (should be easy with this warm weather)

  5. Get enough sleep (shoot for 6-7 hours of rest every night)

Let's dissect each of these and clarify what I mean!

  1. Drinking water daily has a multitude of benefits. Science suggests that water can help with weight loss in a variety of ways. It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.

  2. Just 30 minutes every day of walking can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.

  3. Don’t get me wrong, fruit is delicious and refreshing. I always suggest including a good mix of fruits and vegetables in your diet can ensure you're getting a diverse range of nutrients. But keep in mind, fruit is higher in sugar and calories than vegetables. But both fruits and vegetables are rich in fiber, vitamins, minerals and antioxidants.

  4. SWEAT! The body is always trying to keep toxins out and works to expel them when they find their way in. A good daily sweat will flush out toxins which support healthy immune function. Studies have shown that sweating is an effective method of detoxing certain heavy metals as well as other chemicals found in the environment.

  5. Getting a good night's rest is more beneficial than you think. It's clear that sleep is important for losing weight. A lack of sleep can increase appetite by changing hormones, makes us more likely to eat unhealthy foods, and influences how body fat is lost.

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