Whether you go for light beer or a mixed drink, they can easily add up to at least 100 to 110 calories per beverage, according to the U.S. Skip the cocktails.Ī few drinks can sneakily add a whole lotta calories to your daily intake. Moskovitz suggests aiming for two to three liters per day-on the higher end if you’re exercising or it’s hot outside. It also helps curb your appetite, since dehydration mimics hunger. Drinking plenty of water flushes out the excess salt and fluids your body doesn’t need, reducing bloating. It seems counterintuitive, but the less water you drink, the more your body holds onto it. She suggests sticking to two cups per day max. “It can lead to crashes that contribute to overeating at night and generally not feeling great,” says Moskovitz. That said, there is such a thing as too much coffee. Start your morning with a cup of coffee.Ĭoffee has a very mild diuretic effect and may stimulate your metabolism, your body’s fat-burning ability, and your workouts. If you’re not sure of your carb sweet spot, check with a nutritionist. Just don’t skip whole grains altogether, since they're an excellent source of filling, heart-healthy fiber as well as folate, iron, magnesium, antioxidants, and phytonutrients. She suggests getting a minimum of 75 to 100 grams of carbs per day, although some people might need quite a bit more depending on their height, weight, and activity level. Moskovitz says everyone should aim for nine servings of fruits and veggies every day: two to three half-cup servings of fruit, and the rest veggies (one cup raw or one-half cup cooked). ➡ Join WH Stronger today and get unlimited access to digital content, exclusive workouts, and more!ĭark leafy greens, yogurt, and bananas are excellent sources of various types of electrolytes. “It helps keep the fluid balance stable, so your body flushes out water retention.” “The more that you have, the less salt your body will retain,” says Moskovitz. You’ve seen them in sports drinks, but electrolytes like calcium, magnesium, and potassium are plentiful in many healthy foods that might already be in your diet.Īll of them-and potassium, in particular-compete with salt. Cut back by limiting processed foods, like sauces, canned veggies, and soups, which are often loaded with sodium.
Per the American Heart Association's recommendations, most people need 1,500 milligrams of sodium per day (the upper limit is 2,300 milligrams)-but many of us are getting way more than that. “By cutting back, you’ll notice almost an immediate change in how you feel and how your clothes fit.”Ģ5 Black-Owned Wellness Brands To Support “Water follows salt, so the more you eat, the more water gets stored instead of being filtered out by your kidneys,” says Moskovitz. Salt makes your body retain excess water, and that causes bloat that can affect your whole body, hips and thighs included. But there are a few steps you can take to reduce bloat and inflammation and tone your legs while losing weight all over. I know, not exactly what you want to hear (there are no shortcuts, sry!). And as you lose fat, you can strengthen and shape your body and build muscle in a particular area you desire via exercise. Personal trainer Ben Lauder-Dykes, CPT, agrees, adding that losing fat (in general) comes down to creating a calorie deficit for weight loss. And we have fat all over our bodies.” Also, for women, fat tends to accumulate in the thigh area more than for men, research has shown. “Wherever there’s fat on your body, it will come off. “You can reduce your overall body fat by eating healthy and exercising, but your body doesn’t know where it’s burning fat,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group. That’s because losing fat happens all over as you lose weight, and you don't have control over where or when it happens first. So there’s nothing you can do to spot-reduce fat on your thighs or legs in general, TBH. Let’s get something out of the way first: The idea of spot-reducing, or losing fat from specific parts of your body, is a myth.
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