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How to Make the Best Protein Shakes for Weight Loss

One of the most common things when we have a new client coming into us is they want to know how to make the best protein shakes for weight loss.

Today we're going to cover how to do this in a really easy, really simple way to make the best protein shakes for weight loss so you get lots of nutrient dense food.  This is a big key to keeping you feeling satisfied and avoid getting overly hungry.

If you would prefer to watch a video on this topic scroll to the bottom of this article.

Are Protein Shakes Good for Weight Loss?

Yes, if done properly protein shakes are good for weight loss.  The key is getting everything you need to keep your body feeling satisfied with your protein shake.  The other big key is to make sure that your protein shake is helping to put you into an energy debt (burn more calories than you’re consuming).

Often people add protein shakes in addition to their other foods they’re eating without adjusting their total food intake.

If you follow the steps outlined in this article, yes protein shakes will help you lose weight.

Step #1 to Making the Best Protein Shake for Weight Loss

The first thing you want to do is make your own protein shakes whenever possible.

Reason being if you get pre-made cans of protein shakes or if you go to smoothie/juice bars and get one of theirs, there's a few common problems.

A lot of times they're incredibly high in sugar, they might not have that much protein, and sometimes they don't have healthy fats to help keep you satisfied.

When you're blending up your own you want to try to get as much whole foods in your protein shake as possible.

The best protein shakes for weight loss has five components to it.

Five Components of a Protein Shake for Weight Loss

Component #1 of Your Protein Shake

Four to five ounces of liquid. That's just a rough guideline, you may want to add a little bit more liquid depending on how thick you like your shake. Examples of liquids you could use simply water milk, yogurt, or milk replacements like almond milk or coconut milk, just make sure that they're unsweetened with no sugar added or sweetener added.

Component #2 of Your Protein Shake

Protein powder. One to two scoops depending on how much protein you're looking to get in your protein shake. For females about 25-35g of protein should do well.  For males about 30-40g of protein.

Component #3 for Your Protein Shake

Fresh or frozen fruit.  If you’re a female you’re looking at about ¾-1 cup of fruit, if you’re a male 1-2 cups of fruit.

Note, if you're using fresh fruit, you'll probably want to throw in a couple ice cubes.

Component #4 of Your Protein Shake

Healthy fats. For females you’ll want about 2-3tsp of healthy fats in your shake.  For males you’ll want 3-5 tsp of healthy fats in your protein shake.

Examples of healthy fats that work well in a protein shake are nut butters, hemp, chia or flax seeds.

Component #5 of Your Protein Shake

Veggies. A lot of times people are a little bit turned off by the idea of putting vegetables into their protein shake.

But if you throw a couple handfuls of greens like spinach, you don't even really taste it.  You can also build up with incredibly small amounts and slowly add more in as you get used to the taste.

Another alternative, you can put sweeter vegetables such as carrots into your protein shake.

This is a really important component that will help with making it the best protein shake for weight loss because it will increase the fiber, vitamin and mineral count all of which are going to help fuel your body.

Finally, if you really don't want to have vegetables, you can try a greens supplement. Which is nearly as good as getting whole foods sources of vegetables, but will help to get you some of the nutrients found in vegetables.

Protein Shakes for Weight Loss

For Weight Loss Keep Your Protein Shakes Simple

So all you do is take all five of the components outlined earlier in the article toss them into your blender, blend them up and you're ready to go.

Most important thing is to keep it simple. A lot of times people try to get too complicated and too fancy instead of sticking to something basic that's easy, convenient, and filled with lots of nutritious food to help you lose weight.

Protein Shakes Tip

A quick tip that helps a lot of people out, if you find you're in a real rush in the morning or you ever want to have a shakes on the go, that's not going to take long to get ready. You can actually put all five components of your protein shakes into a little ziplock bag and serving size and keep that in your freezer.

Then you just have to dump the ziplock bag into the blender and it only takes about 10 seconds to prepare.

There you go, now you know how to make the best protein shakes for weight loss.

How to Pick Out the Best Protein Powder for Weight Loss

If you’re looking for protein shake recipes click here.

To try out our free weight loss program click here

Pros and Cons of Intermittent Fasting

In this article, I’m going to be going through some of the pros and cons of intermittent fasting.

Intermittent fasting has been a hot topic over the last few years.

I see a lot of different things out there often with misinformation that creates confusion around the topic. I’ve had several clients come in wondering if intermittent fasting is good for you or not.

Today I'm going to try to simplify the pros and cons of intermittent fasting.  Plus, I’ll clear up a couple of misconceptions around fasting.

If you would prefer a video over reading an article we’ve provided that at the bottom of this article.

Pros of Intermittent Fasting

First, the pros of intermittent fasting.

One of the biggest draws to this form of dieting is that it’s really simple to follow.

#1 Simple Rule for Intermittent Fasting

So one of the things that a lot of people tend to struggle with is getting bogged down with all the different rules and confusion around trying to eat healthier or eating to lose weight.

Although there are all different types of intermittent fasting, the rules of intermittent fasting are pretty simple.  Don’t eat between for a set prolonged period of time.

The simplicity of the rules of intermittent fasting helps with weight loss in terms of consistency. Consistency is one of the biggest factors in how successful someone will be with weight loss.

#2 Larger Food Quantities with Intermittent Fasting

Second, larger food quantities make intermittent fasting work well for a lot of people.

Often with many intermittent fasting plans, it gets people eating a larger quantity of food at their meals.

I’ve found over the years when working with clients who are trying to lose weight, they often don't eat large enough serving sizes of quality foods to help keep them feeling satisfied.  

This lack of enough quality whole foods can lead to binging.  When someone tries to decrease their calorie consumption by too much too quickly it can often lead to triggering binge or out of control eating.

Often with the intermittent fasting, people go through that long stretch where they're not eating, and they're focused around not eating anything at all, and then they often wind up consuming a much larger food quantity when their feeding window opens.

So if they're getting enough full foods, then this can be a positive thing and help some people with overindulging or overeating or binge eating.

#3 Less Prep Time with Intermittent Fasting

Next, intermittent fasting can help to reduce the amount of time required to prepare food.

It can take a lot of time to prep food and you have to be organized to make food prep work.

If you're eating less frequently or less often, this can make life easier in terms of just having to prepare fewer meals.

Often people are eating 5-6 times per day, then when they switch to intermittent fasting they are decreasing how many times per day they’re eating.

If you are reducing the frequency you’re eating with intermittent fasting it will reduce how much time you need to prepare food.

Less time spent preparing food can make life a lot easier for some people who are rushed and strapped for time.

#5 Fasting and Insulin Resistance ​​​​​​

Interestingly, another potential pro of intermittent fasting is for people struggling with insulin resistance.

There are some studies on intermittent fasting that indicates intermittent fasting might help with insulin resistance. (1)

However, it’s important to note that there is conflicting intermittent fasting research out there (2).   Different things work well for different people.

If you have concerns around insulin resistance I’d strongly suggest speaking to your doctor before beginning any fasting programs or protocols.

#6 Fasting and Inflammation

Finally, there are some intermittent fasting studies indicating that types of fasting can potentially help reduce markers for inflammation. (3,4)

Inflammation is related to several major diseases such as heart disease, certain autoimmune conditions, and others.

Pros of Intermittent Summary

So as you can see, there are quite a few pros towards intermittent fasting, this is just a few of the main ones.

If you are thinking about using intermittent fasting for weight loss these are a few of the things to consider.  

However, there are cons to this type of dieting too.

Cons of Intermittent Fasting

What about the cons?

Well, there's quite a few of those as well.  

Again, I want to stress this.  These are only a few of the cons of intermittent fasting there are lots of other potential issues.

#1 Intermittent Fasting and Binge Eating

Earlier I mentioned, it could help some people with their binge eating. But, it can also have the opposite effect and actually increase your chances of a binge on food for some people.

The reason intermittent fasting can be problematic for binge eating is that you're going for prolonged periods of time without eating which for some people will make it easier for them want to overeat.

Again, you need to identify what works well for you.  Different things work well for different people.

Pros and Cons of Intermittent Fasting

#2 Intermittent Fasting and Relationship Problems

Intermittent fasting can also create problems for some people with their relationship with food.

We’ve found over the years a lot of clients struggle with having a healthy relationship with food.

A lot of clients look at foods in simple terms of either being “good food” or “bad food.”

This can create serious problems with the feeling of guilt and shame around eating certain foods.

Actually, this is one of the biggest problems we see with our clients who struggle to create new habits that last with their nutrition.

With intermittent fasting, some people may have a tendency to binge on foods then go prolonged periods of time without eating.  Although this may help with balancing out the excess calorie intake from the binge, it may continue to perpetuate the root problem of the binge eating.

Fasting can wind up actually reinforcing the binge eating pattern.  Again, it depends on the individual.

#3 Intermittent Fasting & Hormones

Hormones, I've seen some information out there that indicate there can be some challenges, especially for women around hormones and intermittent fasting.

This can potentially create challenges around weight loss for females who are trying intermittent fasting.  There have been intermittent fasting studies indicating that it may create challenges with hormones for women.

I have seen clients who are females struggle with weight loss once they began using versions of the intermittent fasting.

For example, Healthline notes

“When calorie intake is low — such as from fasting for too long or too frequently — a small part of the brain called the hypothalamus is affected.

This can disrupt the secretion of gonadotropin-releasing hormone (GnRH), a hormone that helps release two reproductive hormones: luteinizing hormone (LH) and follicle stimulating hormone (FSH)

When these hormones cannot communicate with the ovaries, you run the risk of irregular periods, infertility, poor bone health and other health effects.” (​1​)

If you are a female looking to try intermittent fasting I would highly recommend researching more into the topic before jumping in.

#4 Intermittent Fasting & Overeating

The next con of intermittent fasting is related to habitually overeating.

With intermittent fasting, if you're going for long periods without eating, so like I said earlier there is a tendency to eat larger amounts of food, which isn't necessarily a bad thing.

However, a lot of people will use intermittent fasting for a period of time as a diet to lose weight. Then they go back to their usual eating routine with more frequent meals/snacks.  There is the potential to carry the habit of eating larger meals back into their regular eating pattern.

Intermittent Fasting

#5 Intermittent Fasting & Muscle Loss

Another con of intermittent fasting is the potential for muscle loss when you’re trying to lose weight.

First, I want to make sure this is clear.  When you’re losing weight with any diet or program your chances of losing lean muscle is high.  You want to try and prevent or limit this as much as possible.

The best way to do this is by getting lean protein spread out throughout your day.

The prolonged period of fasting with intermittent fasting will mean no protein for several hours at once.  This has the potential to increase your chances of decrease lean muscle while trying to lose weight with intermittent fasting.

If you’re using intermittent fasting as a strategy for weight loss make sure that you're getting enough lean protein or lots of lean protein throughout the times you are eating.

Here’s a video I did on how much protein you need per day.

#7 Intermittent Fasting Is NOT Magic

Finally,  a lot of people look at intermittent fasting or other diets that are going to fix everything.  Although, once in a while someone will find a diet that is just right for them it is rare that a diet will fix all of someone's problems with weight loss.

Most diets, programs and strategies to lose weight are overhyped.  I believe intermittent fasting is no different and often gets more hype than it deserves.

Like anything, there can be a time and place to use the strategy.  But, weight loss is hard work regardless of how you're doing it.

There is research out there that shows intermittent fasting is no better than other methods for losing weight (2)

In my opinion, intermittent fasting is anything special that creates faster results or better results than any of the other alternatives they're used to control calories.

Misconceptions about Intermittent Fasting ​​​​​

Next,  I'll talk about a few of the misconceptions I see out there and intermittent fasting.

First is to understand just like any plan to lose weight gets you into a calorie deficit.

If your plan is causing you to lose weight you are in a calorie or energy deficit.

With intermittent fasting, the strategy to accomplish this is not eating for long periods of time.

But at the end of the day, it's still is revolving around reducing how many calories you’re eating.

Another misconception about intermittent fasting is that it will cause you to lose weight.

This branches off of the last point.  If you want to lose weight you will have to be in an energy debt.  You can perform intermittent fasting without being in an energy debt.

I've had lots of clients come in who started following intermittent fasting and weren't losing weight. This left them confused, frustrated and feeling like nothing was working.

Often, this leads to someone concluding that they must have a problem with their metabolism, hormones or other barriers. In reality, they weren’t in a calorie deficit debt.

Another misconception is intermittent fasting with make you healthier.

You can't just start doing intermittent fasting expect that to make you healthier, you need to be having other important components with your nutrition and lifestyle.  You need to make sure you’re getting healthy whole foods and having some type of balance in your diet.

Finally, the last misconception I’ll talk about today has to do with science.

Often I see people who are pro fasting, talk about research that proves fasting causes INSERT AWESOME RESULT.  

For example, fasting has been scientifically proven to boost your metabolism, or fasting has been scientifically proven to reset your immune system or other very bold claims.

I think it’s important to understand oftentimes, there's research done on fasting and the article doesn't prove that anything.  Instead, the article may indicate that there could be a relationship between fasting and the outcome.

However, people often draw the conclusion that “science has proven.”

There are a lot of problems with many of the conclusions that lay people draw from research.

For example, in the study were the participants fasting for 16 hours, 24 hours, 72 hours?

Was the intermittent fasting research done with animals or human beings?

Was the intermittent fasting research a controlled study or an observational study?

There's are so many different factors that impact research it’s hard to draw any firm conclusion from one or two studies.  But, this is exactly what most people do.

iSo be very careful when people are saying that science proves something oftentimes people seem to use that when there's a study or two that indicates that happened or might not be happening as well.

Pros & Cons of Intermittent Fasting Wrap Up

So hopefully I've given you a kind of an overview of the pros, the cons, misconceptions out there around intermittent fasting.

I've tried to keep the article fairly short.   Hopefully, you have a clear picture that it isn’t a simple answer to the question “is intermittent fasting good for you?”  It really depends on the individual to determine if intermittent fasting is good for them.

There's lots of other information out there. But if you have any more questions, you need clarity, just comment below and I'll be happy to answer those for you.

Vitamin B12 Which Foods You Need to Eat to Avoid Deficiencies

In today's article I’ll be covering why vitamin B12 is important, common Signs of vitamin B12 deficiencies, symptoms of B12 overdose, vitamin B12 which foods to eat to avoid deficiencies, and if you follow vegetarian or vegan diet, things to keep in mind with B12.

If you prefer watching a video instead of reading you can scroll down to the bottom of this article for the video version.

What Does Vitamin B12 Do in the Body?What Does Vitamin B12 Do in the Body?

First, vitamin B12 plays a lot of different important roles in the body, some of the most important include functions around red blood cells, nervous system and DNA synthesis.

Also, vitamin B12 helps helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.

Obviously, these things are very important so you want to make sure you're getting enough B12 through your diet.

Symptoms of B12 Deficiency

Symptoms of B12 deficiency can include certain neurological symptoms, megaloblastic anemia and other physical symptoms.  Here are a few examples.

  • Weakness

  • Fatigue

  • Lightheadedness

  • Pale skin

  • Smooth tongue

  • Pale skin

  • Nerve problems such as muscle weakness, numbness, tingling

  • Depression

  • Memory loss

  • Behavioural changes

As well, it is important to note that people who suffer from celiac disease have an increased risk of being vitamin B12 deficient due to issues with absorption in the digestive tract.

Vitamin B12 Toxicity Symptoms

Next, I’ll look at symptoms vitamin B12 toxicity (too much vitamin B12).

Simply put, it’s almost impossible to get any negative symptoms from too much B12. Vitamin B12 is a water soluble vitamins which means it’s incredibly hard to get too much.  Any excess B12 simply passes through you in your urine.

Vitamin B12 Which Foods You Should Eat

Clearly, it’s important to get enough B12 in your diet, but which foods are high in vitamin B12?

Vitamin B12 Food List

  • Trout

  • Salmon

  • Beef

  • Yogurt

  • Tuna

  • Eggs

  • Clams

  • Crab

  • Rockfish

  • Fermented foods

  • Foods that have been fortified with vitamin B12.

Vitamin B12 and Vegan or Vegetarian Diet

If you're eating a largely plant based diet, whether that be vegetarian or vegan, B12 deficiency is incredibly common from the foods list you'll notice almost all of those are animal products.

If you are following a plant based diet you need to make sure you get enough vitamin B12 which foods should you be eating?

I’d suggest if you are following a vegan, vegetarian or mostly plant based diet to try and consume at least 2-3 servings of foods that have been fortified with B12 and or potentially supplementing with vitamin B12 to make sure you're getting enough as recommended by the Vegan Society.

Wrap Up Vitamin B12

Vitamin B12 is one of the vitamin you are most likely to be deficient in.  

Make sure you know which foods are high in vitamin B12 and make sure you are getting enough of these vitamin B12 foods into your regular diet.

How Much Cardio to Lose Weight

In today’s article I'm going to talk about how to lose weight without changing your diet and only using exercise.  If you would prefer to watch a video instead of reading I have that video available at the bottom of this article.

I decided to write this article because a frequent thing we hear from new clients is “I already eat pretty healthy I just need to start exercising to lose some weight.”

Almost all of the clients who communicate this usually gain one to four pounds in the first four weeks they're training.

A lot of times they think they must be gaining more lean muscle which maybe they are to a degree.

However, if your weight is increasing, you are consuming more calories than you're burning through exercise and your day to day activities. So these clients who are gaining weight are consuming more food than their typical routine.

Today I want to examine how to lose weight with exercise alone.  This how to lose weight without changing your diet.

How to Lose Weight with Exercise Alone

For educational purposes I’ll be using “calorie math.”

Important to note, in reality calorie math does not work out perfectly in the human body, but it serves the purpose of explaining the idea behind what you need to do to lose weight with exercise alone.

First, the basics which you probably already have heard before. To lose one pound of body fat, you have to burn out 3500 more calories than you're consuming.

Next, I’ll use a specific example to show what it would look like to use only exercise to lose weight.

For my example, I’ll pretend today that I'm talking about a sedentary 50 year old female, who's five feet four inches tall, weighs 170 pounds, and she's looking to lose 1-2 pounds per week.

Weight Loss with Exercise Only

How Much Energy Do You Burn in a Day?

Step #1 you need to figure out how many calories you would burn in a day with your current activity levels.  You can use calorie calculators such as this one for free.

Using my example client above,  I’m going with a sedentary example so she goes to work she does her day to day tasks at home like laundry, making the bed, walking around when shopping, etc.

All the normal things you do in your life, but she's not exercising at this point.

Given all this she's going to burn approximately 1851 calories a day.

That's an average of 78 calories per hour with her sedentary lifestyle.
Calories to Lose Weight with Exercise

How Many Calories Does Exercise Burn?

So let's pretend she did moderate biking for an hour, she burned about 390 calories in that hour.

Let's pretend she went running at five miles an hour (considered a relatively moderate pace….but note most sedentary people would find this to be a very intense pace).

She would burn about 476 calories per hour.

Finally, let's say her activity was walking and she was walking at a pace of three and a half miles an hour (again considered a moderate pace but many would find pretty intense) that'd be 344 calories an hour.

See the table below for a summary of the numbers:

Calories Burned with Cardio

You can use calorie calculators such as this one which goes by heart rate (more accurate) or ones like this that have estimates based on different activities (less accurate).

Avoid this Mistake with Counting Calories

With estimating calories burned during exercise there will be individual differences, but these are going to give you a rough idea.

One thing a lot of people don't realize when you're working out on a piece of cardio equipment or using one of these calculators that estimate calories burned.  When the cardio equipment or calculate tell you how many calories you’ve burned this number includes the energy you would have burned if you hadn’t exercised and just gone about your normal day to day life (resting energy expenditure).

How Many Hours of Exercise to Burn 1-2 Pounds per Week?

So earlier I said on average she was going to burn about 78 calories per hour with her sedentary lifestyle.

Next, we need to take that 78 calories off of the numbers I calculated earlier for how many calories she burned performing each type of exercise.  This will give us the actual number of calories she is burning in addition to her sedentary lifestyle.

So in reality, with the moderate biking she's burning an extra 312 calories, with the running an extra 398 calories, with the walking and extra 266 calories.

How Much Cardio to Lose Weight

Let's pretend she's losing weight at a pace of one pound per week.

She would have to bike a total of 11.2 hours hours per week to lose that weight, or run 8.8 hours per week, or walk 13.2 hours per week. If she wanted to lose two pounds per week, you would have to double those numbers.

Cardio for Weight Loss

Bottom line, that means you'd be looking at anywhere from 9 to 26 hours of these activities per week to lose one to two pounds per week.

Just Exercise to Lose Weight

Important, note that that holds true if you kept your calorie consumption exactly the same. When you begin exercising your hunger levels increase do to your metabolism increasing.  

In fact, it’s incredibly challenging to keep your calorie consumption the same without using specific strategies to control calorie consumption or portion control.

For the vast majority of people, this is not very realistic to exercise for nine to 26 hours per week.

I know there is no way I could find that amount of time to exercise while trying to balance work, kids, family, friends and all the other responsibilities of life.  And I spend most of my day in a personal training studio.

Important Note on Exercising to Lose Weight

Finally, there's a few other important things I want to note here if your plan is to use exercise to lose weight without making changes to your diet.

They've done research to see how good people are at estimating their energy expenditure from exercise and guess what we're not very good at it.

For example, once the looked at had participants performing activities and then asking them to estimate their energy expenditure.

In this one study, the average participants guests for how much energy they burned was 800 calories, the researchers had them hooked up to see how much energy they were actually burning and they were burning between 200 and 300 calories on average.

So they more than doubled how many calories they're actually burning with their estimation. Additionally, researchers have also looked at how good people are at estimating their food quantity.

For example, one study I was looking at people underestimated their food consumption by 47%.

On average, in the study, the participants were trying to lose weight most of them thought they were consuming around 1000 calories a day and they are actually consuming 2000.

If you would like to learn more you can find the different studies I mentioned above here (1,2,3)

Why Exercising Can Cause Weight Gain

Near the beginning of the article, I said that most of the clients who are using this strategy and not doing anything that their nutrition gain a few pounds in the first few weeks.

So why is this happening?

There's a few different factors that are probably combining to work against that person.

One, when you're burning out more energy, it causes your hunger levels usually to increase because your body's burning out more energy and increasing the metabolism, your body makes it so that you're actually getting hungrier.

Second, there's another phenomenon that researchers have looked at.

It appears that a lot of people when they increase their exercise levels actually decrease how much they're moving around in their day to day life. So they're just walking and moving around their house less around their office less.

There's also another principle that researchers have looked at where people often justify indulging more often when they begin exercising.

So again, they often overestimate how much energy they're burning out and so they feel it's okay if they indulge a little bit more.

But because they're poor at estimating how much energy they're spending and then how much energy they're consuming, like we talked about, they actually wind up consuming either more than they're burning out.

Finally, your body adapts to exercise. So as you get in better shape, you actually use less energy so you burn less calories doing the same activities.

Wrap Up How Much Exercise to Lose Weight

Hopefully for this article, you can see the challenges with just adding exercise and to lose weight.

It's incredibly challenging doesn't mean it's impossible, but it's really tough for the vast majority of people.

Click here to learn more about how to control calories without having to count calories.

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How Many Grams of Protein Per Day Should You Eat?

In today's article I'm going to look at how much grams of protein per day you should get.  As well as looking at common signs you're not getting enough protein, how activity levels impact protein, and the way we personally coach clients to make sure they get adequate protein into their diet that doesn't require you having to measure out exact portions.

If you would prefer a video instead of reading you can view a video on this topic at the bottom of the article. 

How Much Grams of Protein per Day?

A lot of different factors are going to be involved in how much grams of protein per day is required in your diet.

How active you are is one of the biggest factors that impact protein requirements.

If someone's sedentary, they're going to need about 0.36 grams of protein per pound of body weight.

For someone who's more active, you're going to want between 0.5 and 0.65 grams of protein per pound of body weight.

So all you have to do to figure out how many grams of protein you'd want in a day is to simply multiply your body weight by those numbers.

Later in this article I'm going to explain our approach we take with clients to make sure that they're getting adequate protein into their diet, it's much simpler than having to do math and calculations.

Why is Getting Enough Protein so Important?

A lot of people aren't getting enough protein.

Some of the things protein helps with keeping up your metabolism, keeping you feeling satisfied, and building lean muscle.  

Additionally, protein is important in a lot of different functions of different neurotransmitters or hormones.

So you need to get enough protein to make sure you're looking and feeling your best.

How Much Protein is Needed Daily to Boost Your Metabolism?

I've read different studies that indicate if someone's getting between 25 to 30% of their total daily calories from protein, this helps to keep their metabolism out of to prevent people from becoming overweight and this also has been shown to help people reduce their appetite which helps with losing weight.

For example, one study looked at women who increase their protein intake to 30% of their calories.

They ended up eating 441 fewer calories per day and lost 11 pounds throughout the 12 week study. They simply just focused on adding protein to their diet (1).

By adding the protein to their diet and helped to keep them satisfied so they were naturally eating less food.

This is a big thing we focus with our clients around is trying to build meals around lean protein.

Grams of Protein per Day

Symptoms of Too Little Protein

So now I'm going to go through some common signs that you're getting too little protein daily.

It's important to note that you could be getting these symptoms for any number of different reasons.

However, if you're getting multiple symptoms from this list you might want to look into if getting too little protein is a factor or not.

Symptoms of too Little Protein in the Diet:

  • Edema

  • Mood changes

  • Brittle nails or deep ridges in your fingernails

  • Thinning hair

  • Dry skin

  • Weakness and fatigue

  • Hunger

  • Slow healing of injuries

  • Frequently getting sick or staying sick for prolonged periods of time

Protein Needed per Day

Easiest Way to Enough Protein

Finally, how do we coach clients to make sure they get enough protein?

We recommend against consistently counting how many grams of protein are needed per day.

Most people find measuring everything they’re eating incredibly tedious.

Instead we opt for a simpler method of making sure you get enough grams of protein per day without having to measuring everything out.

What we recommend clients do is get a portion sizes of lean protein based on the size of the palm of their hand.

1serv

For females we recommend getting 4-6 servings of lean protein per day.  For males we recommend they get about twice as much.

You're going to have to obviously make individual adjustments based on your body, your activity levels, but this is a great starting point for the vast majority of people.

Getting enough grams of protein per day is very important for your health and well being.  But, we recommend you keep it incredibly simple to make sure you’re getting enough lean protein every day.

Finally, it’s important to note the importance of trying to get protein from whole food sources as much as possible.

Click here for a free weight loss program that doesn't involve counting calories.

How to Pick Out the Best Yogurt to Eat for Weight Loss (Best Yogurt Canada 2019)

Today I'm going to teach you how to pick out the best yogurt to eat for weight loss.

First, if you would prefer watching a video instead of reading we have this entire article in video format at the bottom of this article.

How to Pick Out a Yogurt to Eat

Most people think of yogurt as being a healthy food.  But the problem is, it can be a highly processed food.  One that doesn't help you with weight loss.

Or on the flip side of the coin, it can be an incredibly nutritious food that helps you reach your goals.

But, you need to know how to pick out a yogurt to eat that is healthy and nutritious if you want it to help you lose weight.  Also, you have to enjoy the taste as well (I'll have some tips later in the article).

Also, if you're looking to lose weight you need to be careful about what type of food you eat.  The reason eating nutritious foods is so important is that it will help you to stay satisfied on fewer calories.

Sugar: How to Pick Out the Best Yogurt to Eat

First, when you're picking out a yogurt to eat, look at the sugar content.

A lot of yogurts, especially low-fat yogurts have extremely high sugar counts.

For example, a lot of yogurts in a serving size have 20 to 30 grams of sugar.

To put that into real world terms, that's the equivalent amount of sugar as eating 2 to 3 servings of fruit loops.

Best Yogurt

What you want to shoot for is getting less than 8 grams of sugar in a serving size.

Also, all of those sugars should be natural sugars in the yogurt, not added processed sugar.

How to Pick Out the Best Yogurt Based on Ingredient Lists

Next, when it comes to learning how to pick out the best yogurt to eat.  Make sure to read the ingredient list.

You want to pick out the yogurt with the least amount of ingredients.

You especially want to look for processed sugar, artificial or natural sweeteners, and other food additives.  

Important, a lot of the other additives will cause digestion issues.

Ideally, when you read the ingredient list, it should have milk and bacteria cultures.

And maybe, some brands will have cream as well.

And that's it.  When picking out the best yogurt you do not want any other added ingredients.

I Don't Like the Taste of These Yogurts

Problem, when teaching our personal training clients how to pick out the best yogurt to eat one of the most common complaints we get is:

“I can't stand the taste of that yogurt.”  

For many, yogurt without all the added sweeteners and additives is way too tart.

An easy solution, add in something natural to sweeten it.

Fruit:

If you put fruit in there and mix it around, you're going to get the sugar from the fruit, as well as vitamins, minerals, and fiber, which will help keep you satisfied.

This will really help you if you're trying to lose weight.  

On the other hand, you want to be careful of adding things like honey, or maple syrup into it.

Again, like the highly processed yogurts with sweetener added you're bringing up that sugar content very quickly, without getting the added benefit of the vitamins, minerals and fiber.

Best Yogurt for weight loss

What if You Love Flavoured Yogurt?

A lot of our clients like flavoured yogurt.  Obviously, flavoured yogurt won't fall in-line with our recommendations on how to pick out the best yogurt to eat.

Something you can do is get plain yogurt that follows the guidelines we've outlined.  Then, you can add a little bit of protein powder into it, to give it some flavouring.

If you picked out the right type of protein powder, you're not going to be adding in a lot of sugar, but you're still going to be getting that flavour.

In addition to that, you're gonna be increasing the protein a little bit, which again, will help to keep you satisfied.  This is especially important if you're trying to pick out the best yogurt for weight loss.

If you're not sure how to pick out the best protein powder we have a video to help you with that:

Low Fat Vs. Full Fat Yogurt for Weight Loss

Next, we have this whole: low-fat vs. no-fat vs. full-fat debate.  Is low fat yogurt better than full fat yogurt? Which one is the best yogurt to eat.

For most people, they don't need to stress over this.  

It's better if they get the full fat versions.  Especially, if you're looking to pick out the best yogurt for weight loss.

The fat will actually help to keep you satisfied, and it doesn't add that much calories.

Reason being, at the end of the day, it's only about a forty-calorie difference per serving, between the no fat and the high fat.

Which, those extra calories are probably going to help you to get less cravings for other foods and keep you more satisfied.

Obviously, there are exceptions to that, where some people would be better off getting lower fat yogurts, if they have a lot of fat coming into their diet, elsewhere.

However, for most people, they're better off with the higher fat content.

So, here are a few of the brands that meet the requirements we're talking about.

Best Yogurt in Canada

PC Plain Greek Yogurt

PC Plain Yogurt

Oikos Plain Greek Yogurt

Liberte Plain Yogurt

Astro Plain Balkan Yogurt

These are just a few examples, I'm sure there's lots of other ones out there that are going to meet everything we're outlining here.

The most important thing is to follow our guidelines for how to pick out the best yogurt to eat.

The most important thing is, you actually read the nutritional information on the side of the container.

Summary: How to Pick Out the Best Yogurt to Eat

Here is a summary of the things you’re looking for when picking out the best yogurt to eat:

  • How many grams of sugar it has (shoot for one that has 8 grams of sugar or less)

  • Ingredients list. Look for one that has only milk, bacteria cultures and maybe cream

  • Don't stress over no fat vs. low fat vs. high fat.  Most people will be bette served with higher fat. Especially, if you're trying to lose weight

  • If you're looking at our recommendations above be careful. A lot of the same brands that we have listed sell versions that don't meet the requirements we’ve outlined in this article

I know this takes a little bit of work but, once you figure out the exact brand, and the exact type of that brand that works well for you, then you can just keep getting that one.

So, there you go. Now you know how to pick out a yogurt.

Again, most important things: read the ingredients, look for sugar, look for food additives, and try to get one that's plain or use some of those strategies to make sure that you're enjoying how it tastes.

How to Lose Weight Without Counting Calories

Today, I'm going to explain to you how to lose weight without counting calories.

If you want to be able to lose weight without counting calories you are going to have to learn how to eat to 80% full and get proper hunger levels.  

One of the biggest problems with counting calories and trying to hit a certain calorie count or point total is feeling like you're starving all the time.

With our method we will also show you how to lose weight without counting calories or starving.

If you would prefer watching a video on this topic instead of reading you can scroll to the bottom of this article for the video version.

How to Lose Weight Without Counting Calories

Most people, who've counted calories enough times have figured out counting calories doesn't work for long-term weight loss.  

Although, it delivers short-term results for most.  It isn't sustainable for almost anyone.

Let's face it, most people hate weighing out their food all the time.

So, how do to lose weight without counting calories?

We coach our clients to focus on eating until 80% full and getting proper hunger levels, in between eating.

First, it's important to note what you’re eating is going to have a massive impact on how satisfied you feel after a meal, and how hungry you get in between meals.

For example, some of the factors with nutrition that impact your hunger and satisfaction levels:

  • How much fiber you're eating

  • The amount of protein you’re eating at each meal

  • How well hydrated you are

  • The amount of refined carbohydrates or processed food you're eating

  • How much Whole Foods you're eating

These are just a few examples of how your nutritional choices can impact being able to eat to 80% and getting the proper hunger levels for weight loss.

When you're getting actual physiological hunger, that's a signal from your body that it needs something.

It might need calories, vitamins, minerals, water, just to list a few examples.

Counting Calories

Proper Hunger Levels for Weight Loss

But, what is actual physical hunger?  What does it feel like to truly be hungry?

Oftentimes, people don't make the discrepancy between the desire to eat and physical hunger.

Most the time, when people describe themselves as hungry, they're actually just wanting to eat food (the desire to eat).

The way we explain this to clients is having them get a better understanding of what physical hunger feels like and what the desire to eat feels like.

First, we’ll cover physical hunger.

Usually, you'll have your stomach grumbling. If you are at work, and you had to do something, you would still be thinking about food and that you need to eat.

Because, you're truly hungry.

On the other hand, if you have a desire to eat (but not actual hunger) and you are getting busy with a task at work, you’d forget all about food.

Too Hungry for Weight Loss

Finally, there's getting too hungry.

A lot of people have experienced this.

Too hungry is when you can't eat enough food to get satisfied, you're feeling weak, shaky, or it's altering your mood.

Obviously, feeling these things has a massive negative impact on your attempt to lose weight without counting calories.

Too hungry often relates more to the quality of food, or the lack of quality food that's coming in at the last meal.

A lot of times people, although they may have eaten a lot of healthy food at that meal are lacking certain components that are vital to staying satisfied.

Frequently, people get caught up in the idea of, “I should eat….”

For example, if it comes 10:30, and that's your break time that you usually have a snack at.  You eat because it's snack time.

However, are you actually physically hungry?

This can create a lot of problems when it comes to losing weight.

Eating Until 80% Full to Lose Weight Without Counting Calories

Next, something that goes along hand-in-hand with hunger levels will be a key in learning how to lose weight without counting calories or points.

Eating until 80% full.

Almost no one eats to this point.

Counting Calories

Most people are eating to a 100-120% full.  Often, people are eating well beyond this point without even realizing it.

When you're at 80% full, you could easily continue eating.

Typically, you still feel like you're a little bit hungry.

It takes 15 to 20 minutes for your body to catch up, where you start to feel satisfied.

However, you’re still not feeling full.

In my experience, it usually takes a lot of practice to learn what 80% full truly feels like.

Often, our coaching clients when we initially start working on this habit think they have it down pat.

However, where they think 80% is, in reality is where 90-100% full is.

How to Lose Weight Without Counting Calories

So, what you want to do is play around with how much food you're getting to learn what 80% feels like for you.

What you can do is, when you’re eating a meal and you think you're at 70% full wait 15 minutes, then see if you're still truly hungry.

And if you're not, that's not actually 70% full, you're probably closer to 80%.

Essentially, what you want to do, is eat until you're 80% full and then by the next time you're eating, you should be really good and hungry.  (talking real physical hunger with that stomach rumbling).

If you're not getting to the point of real hunger, try reducing your food a little bit.

It doesn't have to be a big reduction. It could even be just leaving a couple bites on the plate.

And then you can continue reducing until you hit the proper hunger levels, by your next meal. A really important factor in 80% full, is eating slow and taking your time.

If you're eating your food really quickly, your body doesn't have enough time to catch up, so you're eating past that 80% without even realizing it.

What if You're Still Not Losing Weight?

But what if you think you're at 80% full and you're getting hungry every single time you're eating but you're still not losing weight?

Then, there's one of two possibilities likely possibilities.
  • Where you think 80% is, isn't where 80% full is. Or it could be that, where you think really good and hungry is, isn't. If this is the case, you want to play around with reducing food a little bit or waiting a little bit longer until you eat.

  • You might have a lot of calorie dense foods.  Some of these foods are what we call displacing foods. These are things that are really calorie dense and often not very nutritious, or food that is nutritious, but it's really easy to over eat on it.   

  • Usually most people are getting too much carbs and fat not enough lean protein and fruits and vegetables (fiber).

  • Common examples of how these problems show up:

  • Putting cream or sugar in your coffee

  • Extra oil or fats in preparing foods

  • Adding too much dressing on salads or meals

  • Too large of serving size of cheese, nuts, or seeds and refined grains like cereal, pasta, and bread.

  • Proteins that are not lean sources of protein or not dense sources of protein

  • Not nearly enough fruits and vegetables

These are just a few of the most common examples.

Wrap Up: How to Lose Weight Without Counting Calories

First, start by focusing a meal around getting proper serving sizes of lean proteins, vegetables and fruits.

Have all those components first and then if you’re still hungry you can look towards eating more of the other types of food.

Finally, remember what I said throughout this article. Eating to 80% full, improper hunger levels, is something that takes lots of practice.

It's not something most people will get overnight.

So, you'll need to work on this and learn how to do this.

A lot of people who are leaner, are naturally using this habit, without even thinking about it.

You want to start to get to this point, where you practice it and practice it, and it becomes part of who you are and how you eat.

Do You Crave Chocolate? Find out how to beat chocolate cravings

Today, I'm going to answer the question, “Why do I crave chocolate after a meal?”

Chocolate cravings - this is something that affects a lot of people.  Especially, women, which often slams the brakes on weight loss attempts.

So, why do you get a chocolate craving, right after a meal?

There's lots of different factors or reasons why you'd be craving chocolate.

It's really important you identify, what the reason is, you're craving chocolate.  Instead of trying to use willpower to avoid eating it.

This is one of the biggest mistakes people make that stops results in their tracks.

In this article we will go through four of the most common causes of craving chocoalte.  However, if these aren't what's causing you to crave chocolate you need to figure out what the source of the chocolate cravings are.

Often, it relates to mental emotional triggers when it is not these 4 causes.

If you would prefer video format instead of reading scroll to the bottom of this article for full video format.

Reason # 1 You Crave Chocolate

Chemically, your body will release serotonin and dopamine when you eat chocolate.

These things cause you to feel better, and can help relieve anxiety.

So, a big factor in chocolate cravings is stress.  Stop and look at how often are you stressed?

Frequently, people get cravings for chocolate after lunch when they're at work.

First, try to identify if stress, or other mental emotional factors are playing a role in your cravings.

Reason #2 You Crave Chocolate

A lot of women notice that the week before their period, they'll get even more cravings for chocolate.

That's because, typically you get a decrease in the amount of serotonin your body produces.

So, you want to try to do other things to help elevate serotonin.

Another factor, it can often be related to hormonal changes; such as, menstruation, pregnancy and menopause.

Before you start blaming hormones entirely, it's important to note that there can be a large cultural impact on cravings as well.

For example, a study in 2004 looked at cravings around menstruation in different cultures.

In Japan, they had cravings for rice and sushi.  On the other hand, North Americans reported cravings for chocolate.

Reason #3 You Crave Chocolate

Next, our 3rd factor in chocolate cravings can be deficiencies in magnesium.

Chocolate is higher in magnesium because of cocoa beans.

There's a lot of different factors that cause the deficiency in magnesium.  For example, poor diet (being an obvious one).

However, even people that have a pretty good diet will often will be deficient because of soil erosion.

Craving Chocolate

Our soils these days have less magnesium in them.

So, things you can do to help with that; try to eat foods that are higher in magnesium or potentially use a magnesium supplement to make sure you're getting enough.

Of course, you want to talk to your doctor, or health care provider before making any changes to any supplements you're taking, and they could potentially interact with medications.

Reason #4 You Crave Chocolate

Finally, our third cause of chocolate cravings. Chocolate is high in antioxidants.

Antioxidants are believed to be key in fighting a lot of different diseases like cancer, heart disease and others.

Your diet might not be high enough in antioxidants.

So, you want to try to get more of these from different sources like fruits, vegetables and others which could help to decrease your cravings for chocolate after meals.

Wrap Up: Why You Crave Chocolate After Meals

Like I said at the top of the video, there can be all sorts of different reasons, you're getting cravings for chocolate after a meal.

You want to identify exactly why you're getting cravings, so you can come up with the proper strategy that's going to help you.

Instead of trying to use willpower to avoid eating it, identify why you have such a strong pull towards it.

Late Night Cravings (3 Common Causes of Food Cravings)

Today, I'm going to answer the question, “Why do I get late night cravings?”

It's one of the biggest challenges people have, when trying to lose weight - cravings at night.

If you would prefer we have a video version of all of this information you can scroll to the bottom of this article to watch the video.

Why Do You Get Late Night Cravings?

Answer, for lots of different reasons.

The most important thing is that you identify why YOU are getting late night cravings.

Today, we're going to go over some of the most common causes of cravings at night.

But, the thing is, no matter what the reason. Why you're getting cravings, you need to actually stop and identify what the root cause is.

Most people never do this, and instead they simply blame a lack of willpower, or a lack of motivation, when this isn't the case.  

I can guarantee you that your late-night cravings are not a result of a lack of willpower.  It’s one of the biggest misunderstandings that prevents people from getting where they want to go with their weight loss goals.

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Late Night Cravings Causes #1

First, one of the most frequent causes of late night cravings- boredom.

A lot of times, people want something to look forward to at the end of the night.

They've had a tough stressful day, and they want something to be excited about.  Something to have while they're watching TV, or whether spending time with their partner, or spending time alone.

So, when you eat a lot of the foods that people typically get cravings for late at night things like: chips, or sugar, or treats, you get a hit of serotonin which helps to make you feel good.

This hit of serotonin is part of why it helps to deal with the stress of the day or feeling bored late at night.

How to Beat Late Night Cravings

Should You Go Cold Turkey to Stop Late Night Cravings?

So, what happens when you try to go cold turkey?  

When you completely take out any of these foods that you get cravings for, physiologically this can create some problems because you're not getting that hit of serotonin.

A good idea is to slowly start decreasing the amount you have, as well as maybe start integrating in healthier foods that might also give you some serotonin release.

Or you can find other activities or things that stimulate a serotonin release.

What if You Go Cold Turkey, but you're Still Get Late Night Cravings?

All right, if you go cold turkey and take all of these foods out that you’re craving and you’re still getting cravings after two or three weeks.  

Then, there's a good chance that it's mental emotional related.

This is one of the most frequent things people see, when they're dieting.

They cut out all their favourite foods, and then they're still getting these cravings.

And the cravings are getting stronger and stronger and stronger as the days or weeks go by.

This is a big red flag that there's mental emotional factors related to your late night cravings.

Late Night Cravings Cause #2

What we suggest is, you stop, get out a piece of paper and a pen, and actually write down what were emotions you’re feeling throughout the entire day leading up to feeling the cravings.

Also, identify what are the things you're feeling right now? This isn't a short-term quick fix. This is a long-term solution, to helping you manage late night cravings.

So, it's important to understand what emotions you're feeling that are triggering the behaviour.  

What is causing you to want to eat food in order to help you feel better or avoid feeling those negative feelings.

Important to note, good, bad, okay, are not feelings.

Often when we first get coaching clients to do this, they'll start listing words like this down on their piece of paper.

You want to get to actual feelings - so happy, excited, nervous, sad, depressed, angry, upset, etc.

A good strategy to make sure you’re getting to the root of this is to actually look at the word you’ve written down and ask yourself, “Is this a feeling?”

If it's not, you want to try to get to the core emotion.  If you’re feeling good, why are you feeling good? Or if you're feeling bad, or stressed, what are the things that are causing you to feel that?

What are the emotions underneath that? Peel the layers of the onion back.

Food Cravings

Late Night Cravings Cause #3

Another common reason people get cravings at night. They didn't eat enough food for supper.

Oftentimes, when people are trying to lose weight, they think they have to have these little itty-bitty meals, and they're not getting enough nutritious food into their body to keep them satisfied long enough.

Or, another common problem that goes along with this.

At supper people will often lack a balance in their meals.  

Typically, it's really heavy in carbohydrates, or really heavy in fat, or didn't have enough protein, or not enough fruits and vegetables to give you that fiber.

However, sometimes when people are focused on trying to lose weight they cut out all carbs or all fats which leaves them getting late night cravings for food.

At supper, focus on making sure you're getting a good serving of lean protein, fruits, vegetables, and a little bit of healthy fats. This is going to help you to steer clear of getting cravings late at night.

Cravings for Junk Food

Wrap Up for Late Night Cravings

There you have 3 of the most common reasons people are getting late night cravings.

I can't stress it enough. It's not a lack of willpower. It's not a lack of motivation.

There is something happening during the day that's triggering and causing you to get cravings late at night.

If you want to be successful, you need to identify what this trigger is, and have a strategy that revolves around that trigger.

It can be tricky, figuring this out.

However, once you do figure it out, it makes your life a lot easier.

And it's the key to getting results that last long-term.

Water in Dieting (FAQ about Water)

A lot of people talk about the important in water in dieting.  But, how much water should you drink for weight loss?

Today I’ll walk you through everything you need to know about water in dieting.

“For Weight Loss How Much Water Should I Drink?”

We use these rough guidelines with our clients who are wondering how much water to drink for weight loss.  Our recommendations for how much water to drink is based off of how much you weight.

The more you weigh generally speaking the more water you will need per day.

For Weight Loss How Much Water Should I Drink

How to Drink Enough Water per Day

Okay, you know how much water to drink per day, but how do you drink enough water per day?

That’s a whole different story.  When it comes to nutrition of our client fall into the category of knowing exactly what to do but struggling to actually do it.

This is where we come in and try and help them figure out how to integrate these changes into their day to day life.

How to Drink Enough Water per Day Strategies

  • Figure out how many water bottles you need to drink per day.  Then put that number of elastics onto your water bottle. Each time you fill up move an elastic from one end of the bottle to the other.  It will keep track of how many you are drinking per day.
  • ​Drink 250-500ml (1-2 cups) of water in the first 5-10 minutes you’re awake.  Your body is looking for fluids after not getting anything for several hours while sleeping.  I’ve found this helps to kick start the body’s regulation of thirst and actually gets someone feeling thirsty throughout the rest of their day.
  • Drink 250-500 ml of water 10-15 minutes before each meal. It will help you to regulate your appetite as well as making sure you’re getting enough water.

Use an app on your phone like this one.

  • Drink water before drinking coffee

If you don’t enjoy drinking water look into buying things like a water infuser like this one.

These are just a few strategies to help you figure out how to drink enough water per day.  You need to figure out a system that works well for you.

What are the Benefits of Drinking Water?

So why do you actually want to drink water if you’re trying to lose weight?  Is there really a benefit to drinking more water and dieting?

There are several reasons why drinking water helps you lose weight.

1)    Water helps to suppress your appetite.  Earlier, I mentioned drinking 250-500ml (1-2 cups) of water before each meal. This will actually help you to eat less food at your meals.  For example, this one study had participants keep their meals and exercise routines the same.  The only change participants made was drinking 500ml of water 30 minute before breakfast, lunch and supper.  Participants lost an average of just over 3 pounds in 8 weeks

2)    It appears that drinking cold water could increase how many calories you burn by 2-3% in the 90 minutes following drinking cold water.

3)    Drinking more water can help you lose weight by reducing overall calorie in-take.  Commonly when people are drinking enough water for weight loss, they are drinking less juice, sugary drinks, coffee (assuming it’s not black), and other calorie dense beverages.

4)    Hydration is key to keeping your energy levels high throughout the day and during workouts.  This might seem like it doesn’t directly impact weight loss. However, when you’re feeling tired or rundown it leads to poor choices with your nutrition.  Stop and think about this, if you are feeling tired or stressed are you more likely to reach for something that is less than an ideal choice with nutrition.

5)     It can help to lubricate joints.  Again, if you’re getting more active or already regularly exercising you want to make sure you keep your joints healthy.

6)    Water is required for proper digestion.  If you’re looking to lose weight you might be thinking who cares about digestion.  But, digestive stress can quickly cause your stomach to bloat or get inflamed. We have had clients improve digestion and lose 3-4 inches off their waist simply from getting their digestive system working better.

7)    It can help to maintain healthy blood pressure.

Do You Get Water Through Food?

Yes, you do get a large amount of water through food.  Especially certain fruits, vegetables, and carbohydrate dense foods.

However, when giving the guidelines above about how much water to drink when dieting this is how much water you should drink in addition to the water that you get from food sources.

Benefits of Drinking Water in the Morning

Ideally, we recommend that people drink 250-500ml of water first thing in the morning.  You want to try and drink this water in the first 5-10 minutes you’re awake.

Two of he benefits of drinking water in the morning is that you’re getting water in right away to help start regulating your hunger levels immediately.  It helps to start your day off right.

The 2nd benefit of drinking water in the morning is that it helps to regulate thirst levels throughout the day in my experience.

A lot of people struggle to get enough water during the day, if you trigger your body’s natural thirst mechanism it will make it easier to drink enough water all throughout the day.

What’s the Best Time to Drink Water?

There is no ideal time to drink water throughout the day.  Ideally, you want to spread out your water consumption throughout the entire day.

However, you might want to stop drinking water 2-3 hours before bed.  The reason being is that some people find this causes them to wake up throughout the night.

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