Valerie Waters: Diet and Workout

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Maria Lorenzhttps://ifitandhealthy.com
Join me on my "I Fit and Healthy" journey! Maria is an Upstate New Yorker interested in all things healthy-living related! She started the "I Fit and Healthy" Blog to document life and her pursuit of healthy living. By day she work in digital media and advertising. By night she’s a first-rate wife and mom of two crazy little girls! She is self-proclaimed addicted to her iPhone/iPad and always on the hunt for the latest health tools and fitness gadgets.

“Most people have winter weight they want to lose before the clothes come off,” says Valerie Waters, author of Red Carpet Ready.

“I think every woman panics just a little about putting on a bikini. Even for the most disciplined of us, this is the time of year to kick it up a notch,” says Valerie.

Waters says her plan makes it possible for people to lose about 2 pounds per week. Waters’ go-to regimen is based on principles that can fit into anyone’s lifestyle.

She suggests combining sensible eating (portion control, no counting calories) with a moderate workout. “The key to losing weight is to decide that you must!” insists Waters, who says the first step is committing to a plan.

Valerie Waters’ Diet Rules She recommends a regimen of three meals and two or three snacks a day. Each should be built around a portion of protein (4 ounces per meal and 11/2 to 2 ounces per snack) along with “good” carbs such as veggies, fruits and whole grains.

And those carbs should contain the 26 to 35 grams of fiber the body needs each day. So what’s on the menu? Foods like an omelet made of 1/3 cup liquid egg whites and stuffed with mushrooms, onions and spinach for breakfast; a chicken fajita stir-fry (hold the tortilla!) for lunch; and salmon with 1/3 cup of brown rice and asparagus for dinner.

It’s a moderate carbohydrate plan with emphasis on clean eating,” says Waters. “That means choosing foods close to their natural state and not dressed up with additional fats or sauces.” By controlling carbs and eating frequently, it’s possible to control blood-sugar levels and reduce the production of insulin, a fat-storage hormone. “Within just a few days, everyone starts to feel better,” Waters says.

Valerie Waters’ Workout Waters recommends both strength-training exercises and 30 to 40 minutes of cardio three to five times a week. “I believe in full-body strength workouts,” says Waters. “You’ll get results fastest if you spend more time in the weight room and less time on the treadmill.”

But nutrition still comes first because, Waters insists, “the best exercise plan cannot overcome a lousy diet,” which is totally true. [via]

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