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THE EASIEST WAY TO LOSE

5 LBS IN ONE WEEK

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Head Coach at Panacea Fit. I believe in delivering efficient and sustainable transformations that are built to last. I help people just like you create a complete lifestyle plan, which covers all aspects of fat loss, both in and out of the gym.

"Ethan is knowledgeable, inspiring, and genuinely

cares about his clients. He designs the work-out to

fit both of us and constantly switches it around to

make it fun and challenging. My son is determine

to lose 10 lbs this summer. I have developed body

strength and muscles and I feel great about myself.

Thank you!" - Michelle L

Hey, I'm Ethan

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INTRODUCTION

The quickest way to lose weight is to reduce your sodium intake. Sodium forces your body to retain water so as sodium intake goes up so does the amount of water weight you retain. For every additional 200milligrams(mg) of sodium you consume you can expect to gain an extra pound of water weight. Now it doesn’t seem so surprising that when you’re consuming 1,000mg from salty fries, popcorn, and other salty fast foods you can gain about 5 lbs of weight on the scale simply from fluid retention. Americans eat on average about 3,400 mg of sodium per day. However, the Dietary Guidelines for Americans recommends limiting sodium intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of salt! Let’s break down how to keep track of your intake. If you have a traditional 3 square meal a day schedule 2300 mg per day/ 3 meals per day = 767 mg of sodium per meal(stay under this amount) Let’s say you have 4 smaller meals a day (or 3 meals and and a snack) 2300 mg per day/4 meals per day =575 mg of sodium per meal (stay under this amount)

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Choose canned or preserved foods very carefully, increased shelf life is usually associated with higher sodium levels.

Read nutrition labels. Low sodium foods have less than 140 mg per serving. Moderate sodium foods have less than 400mg per serving. Any foods containing over 400mg of sodium per serving should have to fight for survival to make it into the shopping cart.

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Add potassium rich foods into your diet. Potassium flushes out the sodium levels in your body by increasing urine production, this can work as quickly as 48 hours. Potassium rich foods include bananas, oranges, tomatoes, leafy greens, cantaloupe, sweet potatoes, potatoes, white/kidney beans, mushrooms, peas, and cucumbers.

Buy fresh. As we said earlier a easy rule of thumb to keep in mind is that if something is fresh or has a very short shelf life it can be safe to assume that is doesn’t have high sodium levels.

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Select condiments with care. Soy sauce is top of my list for condiments to avoid but mustard, relish, pickles, and salsas can also be surprisingly high in sodium.

Pick frozen (fresh is optimal) poultry that hasn’t been injected with sodium solution. Try to avoid items that have fine print with terms such as “broth”, “saline”, or “sodium” solution. Unseasoned fresh meats should have about 100mg or less per 4 ounce serving.

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Look for foods with the American Heart Association check mark. This doesn’t always mean the food is low sodium but it does say that it meets the AHA’s sodium criteria to earn the check mark.