Final week of the 2013 Lose Weight Challenge!


Hello everyone and congratulations, you have made it to the final week of the lose weight challenge. I’m sure you have all been through some ups and downs both physically and mentally so I would like to offer you some tips to give you that final push: 

Tip #1 - Limit your simple sugars. Try to stay away from candy or anything that is high in sugar. Sugar is a carbohydrate and excess carbohydrates tend to make you retain extra water weight. Limit your candy, fruit juice, regular soda, or anything that is full of empty sugar calories.

Tip #2 - Avoid heavy carbohydrates. Stay away from heavy morning cereals, pancakes, waffles, pasta, white bread, and potatoes. Think more green vegetables like broccoli, green beans, asparagus, and spinach. Try to focus on keeping your carbohydrates lower this week and adding higher protein foods.  If you do this you may see some additional water eliminated from your body.

Tip #3 - Don’t miss a workout day. You have made it this far in the challenge. Don’t allow yourself to miss a single workout at this crucial time. You may also want to consider adding in a second session each day.  Try doing 30 minutes of extra cardio either at night or early in the morning right when you wake up.  This will be tough but may get you to the finish line and in the prizes.

Tip #4 - Drink more water. Even though you might think that if you drink too much water, you’ll retain water, the opposite is true. When you drink more water, your body flushes excess fluid from your cells and maintains an ideal water balance in the cells. The result: Less bloat where you don’t want it.  However, when you are a day out from your weigh-in, you should cut your water intake so you can dehydrate prior to your weigh-in the next day. 

I appreciate everyone’s hard work in this lose weight challenge.  Try a tip or two to help you get over the finish line.  Keep your head up, turn on some motivation music this week during your workout, and finish strong!

GUEST BLOGGER | Chad Ruf, Director of Personal Training

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