The Biggest Loser Resort Blog

Drink Up!

As we enter into the warmest months of the year, it's important we take appropriate steps to prevent dehydration. Water aids our body in many functions including digestion, transport and absorption of nutrients, excretion of wastes, and maintenance of body temperature. When we don't get enough water we can experience mild symptoms such as thirst, nausea, and loss of appetite or more severe symptoms such as dizziness, weakness, muscle spasms, and delirium. These symptoms can start with as little as 1-2% loss of body weight from water losses.

Fluid intake recommendations vary greatly, depending on such things as your age, gender, weight, and activity level. A good starting point for meeting hydration requirements is to follow the Institute of Medicine’s guidelines of 2.7 liters (91 ounces) of total water for women and 3.7 liters (125 ounces daily) for men. Total water includes the fluids coming from both water and food (with about 20% of our fluid intake coming from food). If you are exercising or spending extended time in the heat, you will need additional fluids to replace water losses. Aim to get at least 4-8oz of water for every 15-20 minutes of exercise. You can also weigh yourself before and after exercise to measure your losses. Drink 16oz of fluids for every pound of body weight lost.

The arrival of spring time also brings with it longer days, more sunshine, warmer weather and a multitude of fresh produce. So wipe away the darker winter months and spring clean your body by incorporating more fresh produce and enjoying plenty of fun outside activities.

How to Spring Clean Your Body:

• Use the plate method to help you plan meals. Fill half your plate with non-starchy vegetables, a quarter of your plate with a starchy carbohydrate like whole grains, fruits or sweet potatoes, the other quarter of your plate with good quality lean proteins and remember to incorporate in healthy fats in moderation.
• Opt for variety. Go on a veggie adventure and try to pick at least one new vegetable a week that you’ve never had before. Research online how to prepare it or use it in recipes. It may become a new favorite!
• Incorporate more fresh local produce. Buying in season local fruits and veggies will not only help support local farmers but in season produce tends to be cheaper, taste more flavorful and reap the most nutritional value. During the spring time enjoy fresh strawberries, asparagus, artichokes, beets, scallions, rhubarb, radishes and a variety of fresh greens like spinach, arugula and watercress.

Congratulations, you made it through the week and the weekend is here! During the week, many of us have the structure that we need to meet our wellness goals, but once the weekend comes it can be a challenge to balance fun with fitness. So why not do both? This weekend, try one (or all) of these ideas from our BLR life coaches:

1. Invite a friend to go for a walk. It will allow you to catch up and get your step count up!
2. Weekend Challenge! See how many miles you and your friends can log between Friday at 5pm until Sunday at 10pm Miles count for cardio equipment or good old fashioned running and or walking outside.
3. Support a cause. Sign-up for a race that benefits a charity you care about. Invite a group of friends and do it together.
4. Meet a friend for coffee, but walk to your local coffee shop.
5. Plan! If you know you are headed out for dinner at a local hot spot, plan for it. Get your workout in, have a healthy breakfast and lunch, then allow yourself to enjoy dinner in moderation. Have a cocktail, skip the bread basket, split an entrée and share dessert. It will be satisfying, without too much sacrifice.
6. Me Time. Make it happen. You’ve worked hard all week, now give yourself a break and enjoy your progress.
7. Beware of the all-or-nothing mindset. If you miss a workout or have an off day with food, every meal and every day is a chance to get back on track.

Here at The Biggest Loser Resort we don't typically like New Year's Resolutions. A date on the calendar isn't going to make you ready to change. Often, resolutions are unrealistic and people tend to have an all-or-nothing attitude. Once they fail to meet their lofty goals, they revert back to old unhealthy behaviors.

Having said that, if you are one of the 70% of Americans that vow to lose weight and eat healthier come January 1st, here are some Fitness Ridge tips to help you keep that resolution:

One of the struggles with emotional health is taking on too many responsibilities or making promises we cannot keep.
Some thoughts or beliefs that feed this unhealthy responsibility are ideas such as: do not trust others to get things done, “I’m helping others, so it’s ok that I neglect myself,” others will not like me if I do not say “yes”, or I’ll take care of me ‘next’ time. These type of beliefs lead us to take care of others needs before our own, or take on too many responsibilities, which leads to physical, mental, emotional, and spiritual exhaustion.