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Ten Commandments of Fat Burning!
The following Fat Burning Commandments are my recipe for staying lean year round. If you follow these time-tested rules you will become a fat burning machine, stoking your metabolism and your internal furnace of calorie consumption to be more effective in getting rid of this excess fat that has been around forever. These strategies are simple, easy to implement and powerful in their results. So, we are ready to burn!
1. Check your greed at the door. The best way to keep your metabolism stoked at the highest levels of efficiency is to make sure you eat several SMALL meals throughout the day. Many people eat a meager breakfast, have a quick bite at lunch and then scurry down to the watering hole at the end of the day for a huge dinner, usually with a second helping and desert too! Well, it is not surprising, your body is hungry when you arrive. Oh, by the way, eating too little slows down your metabolism! Basically, recent research from the Canadian Journal of Physiology and Pharmacology showed that eating smaller meals more frequently throughout the day helps burn fat. You can also enjoy the fact that you are not hungry when you eat 5 or 6 meals a day. Keep the portions small and consider using a meal replacement bar or drink for one of the meals, so you don’t feel like you’re preparing food all day.
2. Mix up your training. The biggest mistake I see people make in the gym is coming in every day and doing the same thing. I watch people hit the treadmill, go for a brisk walk, and then walk like that for 40 to 60 minutes or more! These same people complain about how they can’t lose weight… no joke! No shock here. Your body is functioning at a level that is so low that you are not really burning calories with any efficiency. You need to mix things up. Train with weights, and train on the treadmill (or whatever your favorite aerobic equipment is) but put in some 60 second sprints every 5 minutes and get your heart rate up. There are literally thousands of ways to challenge yourself safely and if you have no idea where to start, hire a personal trainer for a couple of sessions to give you some ideas, they are worth every penny! Along the way, research has shown that weight training is one of the best ways to boost metabolic rates.
3. Drink! Moisturize, but be sensitive. I see people all day drinking too much water. Remember, everything at some point is bad for you, even water. It puts a lot of effort on your kidneys to filter that much liquid. Moderation is the key. If you are dehydrated, it will cause your body to lower your resting metabolic rate…not good for burning fat! The advice we have heard for a long time is 8 glasses of water a day. Good advice. By the way, those sports drinks are worthless unless you are about 90 minutes or more of intense exercise. Stick with water as nature intended. Less calories, less sugar and easier on the body.
4. Time for some protein and fiber. Remember to eat enough protein and get plenty of fiber. Both help you to increase your metabolic rate because there is a “thermal effect” produced by the digestion of this type of food which is much higher than a high carbohydrate food. Yes, you also need carbohydrates, at least 130 grams a day to maintain normal brain function. Also, if you eat protein and fiber as the last meal of the day and skip carbs, research has shown that this is even more effective at burning fat while you sleep.
5. Skip the coffee and try green tea. No, I’m not trying to kill your caffeine addiction. I’m not that stupid, although I think we consume too much of the stuff. But if you’re going to get a fix, why not make it healthier? We’ve known this for some time, but green tea actually increases fat oxidation and as an added bonus it also has good immune system building effects. There are many brands, but the recommendations are 200 to 300 milligrams daily.
6. Post workout – feed me NOW! Your body wants some fuel after working out and the sooner the better. Try to fit in 30 minutes of vigorous exercise to keep your metabolism high. A good way to go is to make a meal of proteins and carbohydrates. Try one of the many drinks out there (just watch the sugar on some of these) or make a fruit and protein smoothie at home. Added plus; it will also help your muscles recover faster and this will help you be ready for the next workout sooner.
7. Rest, please! Ok, I know there are only 24 hours in a day. I know you’re trying to get everything done in that time and I also know you’re sacrificing sleep to do it. But sacrificing sleep is taking away one of your body’s ways to recover from all the damage you do every day. Recovery is essential to keep your body at its most efficient levels. Sleep is critical to this process, not to mention all the benefits it has for your mental health as well. Shoot for at least 8 hours of quality sleep a night and you’ll see huge benefits in how your body feels and you’ll be supporting your fat burning goals with an effective machine.
8. The truth about alcohol. I know you don’t want to hear this…but someone has to tell the truth! Alcohol is a fat-burning enemy, even those of you who only indulge on the weekends. Alcohol also has calories, 7 per gram, and we know it slows down your metabolism too. Alcohol is a depressant and a powerful drug, but did you know that it can also increase fat storage in the cells? Sorry, but if you want a 6 pack, then you need to lose the 6 pack in the frig!
9. Get enough calcium. The more we learn about calcium, the more we realize that it is a true friend to burn fat. This mineral is abundant in the body and current recommendations ensure that you get 1200 milligrams every day. Tasty treats like low-fat yogurt and skim milk are excellent sources of calcium. Did you also know that it helps manage estrogen levels? Believe it or not, this is vital for men too! Estrogen can be reinforced in the body by deficiencies in calcium and zinc and can lead to bloating and abdominal fat.
10. Low glycemic meals? Huh? Ok, simple stuff really, just a fancy way of saying don’t eat meals that have a high impact on blood sugar levels. The real key in your food consumption is to make sure you eat a mixture of lean meats and complex carbs. Eating less processed foods, closer to how nature intended us to eat, will help stabilize your insulin levels. This means you will be less likely to store fat.
Bottom line; good nutrition is not difficult to understand, but putting aside old habits can be intimidating. Don’t try to change your world overnight. Choose one command a month to add to your life and in a year you will run at maximum efficiency and burn fat like never before.
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