2022 - 9:20 Summer Wrap up - Water Sleep SelfCare - Audio Public
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[00:00:00] Welcome to the Coaching Kara podcast. I am Kara Hackleman. I'm a certified life and weight loss coach. I help people just like you lose weight for the last time. Primarily people are a little people pleasing, a little procrastinating, and maybe a little perfectionistic. I can help you overcome those so that you can finish losing weight and get out of your own way.
Join me each week to get a little motivation and a lot of inspiration.
This month, we're wrapping up the 20 lb Down Summer Challenge. I want to hit home with all the areas that people sometimes struggle with. This week, water, sleep, and all things self care. Alright, many people start their weight loss journey with water. getting water in. It's one that feels more doable. Other people, water is very hard.
Maybe they're hardcore soda drinkers, and water [00:01:00] does not have any desirability to them. Water is one of those things, 64 ounces a day or more, depending on what your body needs, okay? Water is going to help all of your organs, it helps your digestion, and it's required To help you lose weight, the way your body flushes fat cells and breaks down into different molecules.
It has to have water for the exit. Alrighty, water should help your urine. We're going to get down and dirty here. Are you ready? Your urine should be pale yellow, too clear, and there should not be any cloudy to it. I had someone who recently said that they drink over 64 ounces of water a day, which is what the, the normal recommendation is.
And they said that their urine still looked like apple cider vinegar. Right now when I'm recording this, it is very hot summertime and they are [00:02:00] sweating and never urinating during the day. So when they do urinate, it's very dark and very, Brown, like the apple cider vinegar. So if you are definitely drinking, there's not some other explanation.
Those are kinds of things that you would bring to your physician because there might be something medically wrong. But in this particular instance, it has to do with how much he's sweating and he. Is probably not even getting the 64 ounces that he thought he was. He said, so he just needed to up his water.
I typically drink close to a gallon or maybe slightly over a gallon a day. Totally depends if I'm lifting weights or I'm exercising cardio, I can easily go over a gallon. And I have just found in my body, my skin feels hydrated. My mouth stays moist. My eyes feel very fresh. I feel better. I feel more alert with about a gallon a day.
64 ounces [00:03:00] for me is my minimum. Um, there are so many strategies for getting more water in. There are the bottles with the different times on them. They're setting timers on your phone. My son's fiance had a plant. app on her phone and she watered the plant. That's when she drank her water so she could give herself a little mark and then it would water the plant and it would say when the plant needed more water and that meant she needed to drink more water.
There are so many ways. To get this water in and a lot of it is just deciding that it is important. If you don't see the importance in it, it's not going to be something you're going to want to continue. I have a client who God love her. I tell you, she battles her water and it's because she just has not set it to be that much ingrained as an important thing for her, she loves her coffee.[00:04:00]
And another client who loved her. And until you make that decision that this is important and there are reasons why I'm drinking this, you're not going to get it in. So, make the decision, this is important and this is why. Tell yourself why you are drinking the water, why you are choosing it, and then the rest is just making it a habit.
Whether you use a timer, an app, whether you tie it into your meals, whatever you're going to do. Thank you. Get the water in and make it important. Remind yourself why it's important. Sleep. That's our second one. Sleep this week. So, that's one that a lot of times people have a little bit of an issue with because we are a society who is like, One more thing!
Or, I only get entertainment in the evening. So I must need to stay up till midnight and then be back up at 5 a. m. To go again and do it all over again. Your sleep is going to be your water and your sleep. [00:05:00] Those are going to be some of the biggest self care items you can do. Your sleep is so important. So much of your cell, um, regeneration and repair happens while you're sleeping.
Give your body that opportunity to just slow down and rest. Recover. Your sleep has to be there for you to really have ongoing weight loss. Your body will have high cortisone levels. If you stop sleeping, your stress goes up. When your cortisone goes up, your body wants more food. And so overeats happen so much easier.
Your urges happen so much easier. Make sure you're getting well rested sleep. If you've got to figure out how to get into sleep, it's probably not going to happen all at once. Set an alarm, set a, set a routine so that you just give yourself, I don't know, five to 15 minutes each night until you work yourself up.
Ideally, it should be seven to nine hours of sleep. And just [00:06:00] like the water, each person and their body is completely different. You might be a nine and a half, 10 hour sleeper. You might be a seven hour sleeper. If you are getting less than seven hours of sleep, Really work to getting that basic minimum of seven, your body will do so much better.
Your alertness will do so much better and then understand this doesn't happen on accident. You don't get your water in on accident. You don't eat foods and make a plan on accident. You do that intentionally. Look at your schedule and actually plan for sleep. I have, I, I wish I could show you my calendar right now, but I actually have actually, actually have a dedicated time that it marks for when I go to bed.
And if I'm not going to be able to do it and I move my sleep, my bedtime, so that I'm not going to get as much sleep. There [00:07:00] is something that triggers in my head that I get a little bit sad that I'm not going to get my sleep now. And so turning the TV off, turning the electronics off, making it an intentional time, the same as if you were going to go to a doctor's appointment or go to work, you know, that that's.
expected being when you make that appointment. So make the appointment for you to have sleep. It's the same as the water. If you are not seeing the importance of it, you're not going to do it. So actually understand, truly understand why that sleep is important and hold it very dear. So that when it doesn't happen, it is actually the exception.
The rule is that you most all the time, get your sleep in your body. We'll thank you. And you will begin to see weight loss. That really happens with the sleep. The last thing I had was the self care, which water and sleep are truly self care type things. Any other thing that helps reduce your [00:08:00] stress and lets you.
Go on with your day. It lets you feel valuable and important. And you really get to say, yeah, I did this for me. It's going to help you with your self love by having self care. So water, sleep, anything else that helps with self care, it's all going to help with weight loss. It's all going to help reduce stress.
And it's not only important to you, but you deserve it. Like what you heard today? Leave a review wherever you are listening and check out the free five day quick start course. Get started losing weight for the last time. You will find the link to this and many other helpful podcasts and videos in the show notes.
I can't wait to see you in the course.
