Weight Loss Tips

Stay Hydrated!!!

Believe it or not...

Being dehydrated is one of the biggest reasons why the scale stops moving. It can be so frustrating to feel like we are eating everything we should, exercising regularly and still the scale is not moving. This is where many people throw in the towel and proclaim "it's just not worth it"!!! One of the first questions we always ask people who are trying to lose weight and see the scale stuck is, how much water are you drinking.

What are the benefits of water?

The first thing we need to understand about our body is that over 60% of our body weight, 80% of our blood and 90% of our brain is water. This is critical to our body's ability to function properly. Being mildly dehydrated can lead to headaches, fatigue, lethargy, cramping, constipation, confusion, and lack of weight loss. So what are the benefits of staying properly hydrated?

Waste removal - As we burn fat what remains is toxins or waste. Staying properly hydrated allows our body to properly filter and remove toxins from our system.

Decreased hunger - Our body has a hard time differentiating between hunger and thirst. In fact, 30% of the time we mistake thirst for hunger. One great tip to avoid snacking too much is that when you feel hungry, even though it may have only been an hour since your last meal, try drinking a large glass of water and wait for 15 minutes. Chances are that the hunger will go away and you will avoid adding more calories to your daily intake.

Digestive health - Eating a proper amount of fiber is essential to good gut health. However, if you are mildly dehydrated it can cause constipation in the process. Make sure that as you increase fiber intake your water intake increases as well.

Burn more calories - Some studies have linked being well hydrated to losing more weight due to thermogenesis. This means that it takes energy to warm up the water for the body to use it. in fact, one study said that being properly hydrated can lead to 5 lbs per year of weight loss!

Increases metabolism - Researchers in Germany report that proper hydration led to at 30% increase in metabolism in both men and women. This not only helps to burn more calories but also helps to increase our energy.

Decreases our calorie consumption - one study showed that drinking a glass of water just before a meal led to an average decrease of 75 calories per meal. This is probably due to feeling more full, but also can be linked to the elimination of hunger before sitting down to eat.

Things to remember

Caffeine - Caffeine is a diuretic, so when you are drinking beverages with caffeine in it you need to increase the amount of water you consume to make up for what is lost.

Feeling thirsty - By the time your body tells you it is thirsty, you are already slightly dehydrated. To avoid this always have a water bottle handy that you are sipping from throughout the day!

How much should you drink? - The rule of thumb is to drink half your body weight in ounces. This may be difficult for some people to do, so we recommend that you should drink at least 8-12 glasses of water a day. If you are drinking this much water but your urine is still dark yellow or amber colored it means you are not drinking enough. Your urine should be a straw color or light yellow.

To do this follow these simple steps:

  1. Start your day with a big glass of water
  2. Drink a glass of water with every meal - preferably one before and one during
  3. Drink a glass of water before and after exercise - it's good for your muscles
  4. Drink you last glass of water 1-2 hours before you go to bed so that you won't be up frequently in the night!

Remember, proper hydration will not only help you have more energy, less hunger, headaches and fatigue, but it will also help you body function better, clear out the toxins that come from losing weight, and lead to faster weight loss!!!