Weight Loss and Water, Some Helpful Tips

We don’t need to look any further than the advances that has taken place in technology and in our way of life to have an explanation for the problems we are experiencing with weight. There was a time when all work involved some kind of physical activity, we walked where we wanted to go, or rode a horse. we also used to get out more and engaged in physical activities because that was how we kept ourselves entertained.

Now everything has changed. We drive or ride the subway, we sit at a desk all day or at the computer. Our lifestyle no longer encourages us to get the kind of exercise we need to keep in shape.  Here are some simple tips to help you achieve your objective.

In any weight loss regime, watching what you drink is the easiest way to loose that first 10 pounds. Let’s not forget how remarkable water is, over 66% of our body weight is water. This is why it is important that you pay attention to your water intake when you are dealing with weight control.
Here are 12 useful water tips;

  • Make sure you drink lots of water.  Water “does a body good” and your body needs it to flush out all the toxins. With the toxins flushed out the body looks and feels healthier. Ridding your body of toxins makes you feel fit and this can help to motivate you to loose weight. Drinking lots of water helps you to deal with hunger so you eat less. Try this, the next time you feel hungry, have a glass of water instead. Often times you are really dehydrated rather thank hungry. A good way to ensure that you drink the required amount of water per day is to buy a jug that will hold 8 glasses.
  • Make a glass of water be the first thing you have in the morning.  The benefits of this are two fold. First, a glass of water will wake up your digestive juices and get them ready to work. Second it will prevent you from eating too large a meal at breakfast time. There is nothing wrong with having your regular coffee or tea, but be sure you have a glass of water as well. You may want to watch the amount of coffee and tea you consume as caffeine dehydrates you.
  • Before you sit down to have a meal, have a glass of water. It will ensure that you do not over eat.
  • Have some water while you are eating as well. This helps your food to settle thereby causing you to feel full faster.
  • All sodas are sweetened with lots of sugar.  Also, diet soda is still soda.  If you drink a soda, counteract it with a glass of water.  Remember, caffeine dehydrates you as well.
  • We often think we are doing ourselves a favor when we drink fruit juice instead of sodas. Actually we are not, as fruit juices contain a lot of sugar. If you want a glass of juice try fresh fruit juice instead of processed juice that has a lot of sugar, flavoring and coloring. In addition to natural juices try eating more fruits as they provide the body with much needed fiber and vitamins in addition to tasting good.
  • Do not drink too much tea and coffee and when you do, try not to add too much cream and sugar. The amounts that you use may look small but it adds up over time. Try to switch to green tea, which is a much healthier alternative.
  • Try to drink your tea and coffee black. There are actually health benefits to be derived from both in their natural state. When you are done drinking them you should treat yourself to a healthy glass of water.
  • Try to avoid beer which is especially fattening.
  • In general try to stay away from alcohol. When you do indulge try to stick to dry wine as it is better than sweet wines which have a lot of sugar.
  • An anecdotal word on coffee. There is no scientific basis for this but persons have reported that they loose more weight when they consume black coffee before working out. .We don’t know if it works but it may not hurt to try. Just don’t use it as a substitute for water while you work out.
  • Also if you are a coffee drinker you may want to cut down on the amount of coffee you consume. While caffeine has natural fat burning effects,  too much and the body will become desensitized.

Why Lose Weight?

weightloss 300x200 Why Lose Weight?First of all, there is no food group that should be cut out of your diet totally. Your body needs a diet that includes complex carbohydrates, fiber, protein and some fat. A complex carbohydrate is a baked potato, fat is the sour cream and butter you should not put on it. Fiber is vegetables, fat is the oil you should not fry them in. Protein is a lean cut of meat, fat is the gravy you should not pour over it.

Do not get caught up in the whole fat-free trap. One of the greatest delusions to hit the industry is that no fat means not fattening. The truth is, you are often getting just as many calories from the no-fat version, even if the calories are not coming from fat. The term fat-free can be a trap if you trick yourself into believing that you can eat any amount of the foods that are advertised that way.

Never skip a meal in favor of eating snacks it is is the worst thing you can do if you are trying to control your eating habits and weight.

Why do we spend so much time talking and thinking about our weight? This is because there so many benefits to be gained from loosing those excess pounds.  Here are a few of the remarkable advantages;

Loose weight to prevent high blood pressure, heart disease and stroke.

Excess weight creates a breathing ground for these three conditions. In fact heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US.  Excess weight leads to higher levels of cholesterol in your blood stream as well as triglycerides. Heart disease as we know can lead to sudden death.

Experts say that by reducing your weight by a mere five to ten percent could positively decrease the chances of you having or developing heart disease or having a stroke.  Improvement would also be seen in the functioning of your heart, improvement in your blood pressure as well as cholesterol and triglyceride count will decrease.

Loose weight to prevent type 2 diabetes

Apart from jeopardizing your life type 2 diabetes also affects the quality of your life due to the resultant complications associated with the disease. Both types, 1 and 2 linked are with excess weight. If you are already a diabetes sufferer, then loosing weight in addition to your regular medication can help to control your blood sugar levels.

Loose weight to reduce cancer risk

Links have been identified between excess weight and certain types of cancers. This is especially so for women. The common types of cancers facing overweight women include ovarian, uterine, colan, breast, and gallbladder.  This is for information purpose, not to scare you, after all, knowledge is power.

Loose Weight to reduce or eliminate sleep apnea

This is a condition where a person stops breathing temporarily then continue to snore heavily.  This can lead to a feeling of lethargy and listlessness. Being overweight can exacerbate this problem.

Loose Weight to reduce the pain of osteoarthritis

Excess weight exert double or triple pressure on the joints, knees, hips and lower back as you go about your daily activities of walking and moving around.

The most important thing to realize is that no matter what the specified weight is for your height, you need to work on achieving “your” ideal weight – a weight where you are comfortable with your body and feel like you have the energy and fitness to do the things you want to do with your life. This means you need to focus on healthy weight loss, you’re not trying to be that girl in the magazine who’s had 20 pounds airbrushed off of her; you’re just trying to be your very best YOU.

Healthy Weight Loss

According to survey done in 1999 almost 108 million Americans were overweight or obese. Around the world this continues to be a major concern, consequently the weight loss industry is valued at approximately $80 billion per year.We all want to believe the ads we see on TV that fat will just melt away, if you’ll only buy the pill, the machine, or the drink that they are selling.  Deep in our hearts we know it’s not true, that healthy weight loss can’t happen that way, but we keep buying into it whether we should or not.

Unfortunately, even if you do find a miracle pill, drink, or supplement that helps you lose weight, there is a good likelyhood that you will regain it along with another ten or twenty pounds. The reason for this is, unless you change your habits you will regain the weight.

Healthy weight loss is the amount of weight you can lose and sustain; it is how much you can lose and still be healthy.  If you are struggling with your weight and want to lose weight quickly, knowing that a half pound to one pound a week is a healthy weight loss might make you impatient.  Losing weight slowly and steadily, though, is the secret to keeping the weight off.

When you lose weight the healthy way – slowly as you change your diet and nutrition habits – the weight not only tends to stay off better, but your body’s metabolism adjusts more efficiently.  If you lose weight too quickly, your body goes into “starvation” mode and your metabolism literally shuts down.  Your body thinks it’s starving to death, so it tries to preserve the fat it has.

Some fad diets do work, but only in the short term, because they trick your body. The minute you go off the fad diet, you will bounce back to your old weight and sometimes even gain more.  To have healthy weight loss, you need to focus more on changing your habits and your lifestyle.  You need to focus on diet and nutrition, exercise and flexibility, and mental and emotional health.

Here are some tips on how you can lose those unwanted pounds the healthy way:

-  Decide on how much weight you want to lose. Your goals must be realistic. Understand that is is virtually impossible for you to lose 40 pounds in 2 weeks.

- Set realistic goals do not expect to be loosing crazy figures like 5 – 10 lbs. per week.

- change your mindset. Forget the fads, potions and gimmicks and realize that you have to eat healthy to stay healthy for the rest of your life.

- Do not starve your self.  You may feel happy that you are loosing the unwanted weight but it is not sustainable as your body cannot tolerate having insufficient food to fuel the energy that you need to go about your daily activity. If you just eat one huge meal for the day, it will likely end up going straight to your problem area, for most of us women that’s our buttocks, thigh, hips and belly.

- Do not diet. This is my own personally held belief but for the purpose of balance we will examine some diet plans at another time.

-  Start your day right. You always hear mothers saying you should have a healthy breakfast, in fact I’m sure that’s one of the things you insist on for your own families. Well when you start the day with a healthy meal it helps to wake up your metabolism. The food you eat throught the day is the fuel that your body will use to burn fat.

-  Eat small, healthy meals frequently. Five  small-serving meals per day is better than three hearty meals.When you eat more frequently in small servings it helps to prevent over-eating, it also increases your metabolism and make calories burn faster.

- Drink lots of water. Sufficient water helps to burn fat and keep your cells hydrated and healthy.

- Reduce your sugar intake. Incorporate lots of fruits and vegetables in your meal. Include potatoes or pasta(preferably wheat flour) as your carbohydrate. Your protein should be very lean meat. Treat yourself only occasionally to those sweet treats.

-  Watch your fat intake. This does not mean you are to avoid all fat. There are healthy fats. These can be found in foods such as peanuts, canola and olive oil.In addition omega-3 which is good for the heart can be had from mackerel, tuna and salmon.

-  Exercise.  does not have to start out being anything structured. Leave your car and walk if you are only going a few blocks, take the elevator instead of the stairs.This is a good place to start but it is necessary to incorporate some kind of regular exercise program into your life

- Go slow. Do not obsess about whether or not it’s working fast enough. Just keep on doing your thing and you will be surprised at the results.

- Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of rules.

Healthy weight loss allows your body to adjust to the changing needs it has as you slowly lose weight, and your metabolism keeps burning.  When you add a fitness regiment that includes weight lifting and building muscle, and you allow your body to experience healthy weight loss, you will be able to maintain the new weight longer than if you dropped a lot of weight all at once.

Healthy weight loss happens when you take a holistic approach to your health.  Change old bad habits and make new ones that will last a life time. Don’t fall for fads and don’t waste your money on pills that won’t work. Just take it one day at a time and stay focused on how wonderful you really are regardless of the number on the scale.