Dallas & Coppell Boot Camp Tip of the Week – Water and weight loss.
One Simple Habit Will Help You Lose Weight Faster
The GetYouInShape.com team is always emphasizing the importance of getting enough water on a daily basis, however, I know for a fact that many of you aren’t getting enough. Even though study after study continues to emphasize its importance. In fact one new study shows that even “slight dehydration can send your energy into a nosedive.” This little tidbit should send more of us to the tap versus to take a nap, but I am still not sure it’s motivation enough to drink more water.
So what is the motivation?
Would knowing that drinking water actually aides your weight loss efforts be motivation enough? My guess is that is probably yes – and it could be one of the stronger motivational factors for many of you. All you need to do is start a habit of beginning each meal with about 16 ounces of water. If you do this 3 to 5 times per day, you will be well on your way to accelerating and improving your weight loss efforts.
RealAge recently reported that “in a study of dieters, those who started each meal with a tall glass of water dropped more weight over 12 weeks — and shed it more quickly — compared with the dieters who skipped the water and just dug in. In fact, the water drinkers lost about 4 1/2 more pounds than the control group. And they dropped the weight about 44 percent faster.”
So how much water do you need?
The truth is there are several approaches that will probably work fine for the most part. But everyone has different needs and a lot of your need for water depends heavily on other factors such as activity, weather, medications, and other environmental conditions. The rule of thumb I find most useful is to aim for half your body weight for the daily amount of water needed. For example, if you weigh 150 pounds that mean you need about 75 oz or approximately 9 to 10 eight ounce glasses of water per day.
Once you know what your intake requirements are, you will not only be aiding your weight loss efforts, but you will help prevent even mild forms of dehydration, which if they occur frequently, “may increase your risk for health problems such as heartburn, constipation, kidney stones, and even kidney failure. Severe dehydration can cause your body to shut down and go into shock.” Start drinking water daily because prevention is the best medicine for avoiding these problems AND it will help you become a slimmer you!
Written by: Julie McCan, CPT Julie is on the www.GetYouInShape.com team of personal trainers. Get You In Shape has is a Fitness Company in the Dallas, TX area. Services include Coppell boot camps, Dallas boot camps, private training, 24 Day Challenge, weight loss, sports performance and nutrition are the main services of Get You In Shape
More Tips and Information about Drinking Water
75% of Americans are chronically dehydrated. Lack of water is the # 1 trigger of daytime fatigue.?
The human blood is 83% water, muscle is 75% water, liver is 96% water, bones are 22% water, and the brain is composed of approximately 93% water.
When we were born, we were about 98% water, when we reach adulthood we are anywhere from 55%-75% water.
Water is not only essential for life but in your quest for losing body fat, building muscle, and keeping healthy, it is crucial. Water is crucial to the proper functioning of every major system in your body. We lose about a liter of water per day just through our daily activities. If you’re not getting enough water, your body will not metabolize fat or digest food as efficiently. Drinking enough water allows fat and calories to burn effectively, rid the body of toxins and waste efficiently, and improves metabolism.
Water is also important in controlling hunger. When your body does not have enough water or it is dehydrated, it will send a signal to your brain to eat.
Watch out, because your body is really asking for water. This can be controlled if you’re drinking enough water. Become self-aware of your water needs and drink enough, throughout the day, before your body tells you that you need it.
Some benefits of water are that it has zero calories, it helps protect and lubricate your joints, and it helps head off wrinkles because water promotes elasticity in skin. Water also helps prevent kidney stones, helps cure hangover symptoms, and helps prevent urinary tract problems.
Some steps that will help ensure that you are drinking enough water throughout the day.
1. Have a glass of water by your bed before you go to bed. When you wake up, drink the water.
2. Bring a water bottle everywhere you go and make sure you at the least drink 8 ounces each hour. An easy way to figure this out is to drink a 20 ounce bottle of water every 2-3 hours.
3. Drink a glass of water before and after each meal. Doing so will help to control your appetite.
Another great benefit to drinking water before and after each meal is that is will help in the digestion process.
Make an effort to drink more water and your will begin to notice a difference in how you feel throughout the day.
How much water should you be drinking? It is a general rule to drink half of your body weight in ounces. An example would be if you weigh 150 pounds, you will need to drink at least 75 ounces of water. If you are exercising, your body may need more than this. The color of your urine is a good indication if you need to drink more water or not. If your urine is clear, this means you are hydrated. If your urine is dark, this means you need to drink more water. If you follow the few tips above on how to drink more water, you should not have to count your water intake.
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