Drink More, Lose More

The importance of drinking water, especially for weight loss comes as no surprise.  You would think that it would be easier to drink water in the summer but I find that my clients struggle in the summer even more so than in the winter because the water gets warm quicker.  Leaving water and snacks in the car becomes very handy when you are trying to follow positive behaviors for healthy eating but summer temperatures make that a challenge.

Nonetheless, the temperature outside does not change the importance of staying hydrated. How much water is a common question.  Eight, eight ounce glasses is the typical recommendation.  However,  it is important to take into account the amount based on the difference in height and weight.

Here's what you need:

Take your weight in pounds---> divide by 2---> = number of ounces of water /8 = # cups per day

example:

150 pounds / 2 = 75 ounces / 8 = 9.3 cups per day

The more you weigh, the more water your body will need.  If you eat a lot of fruits and veggies, your body will receive some of your water intake from those foods, however, I would still shoot for the 9 cups per day.  Think of water from food as a bonus.

If you are aiming to loose a few pounds, the proper amount of water (per above) plays an important role but more significantly WHEN you drink the water plays an even more important role.

A study out of Virginia Tech separated 48 woman, ages 55-75 into two groups.  All of the women were put on a calorie controlled diet.  One group was required to drink two cups of water before each meal, the other wasn't.  They found 12 weeks later that the group who drank the water lost 15.5 pounds while the non water drinking group lost 11 pounds.  A 4 1/2 pound difference may not seem that significant but if this occurred over one year, the water drinking group could potentially lose 18 more pounds!

Water fills you up allowing less room to overeat.  Also, if you are replacing drinks that contain artificial sweetener with water, you may be decreasing your sweet cravings therefore eating less sweets overall.  In addition to managing your weight, water helps:

• regulate body temperature
• decrease fatigue
• flush out toxins
• prevent/alleviate constipation
• protect your heart
• maintains the health and youthfulness of your skin

Stores such as Target and Walmart sell water bottles that maintain water temperature longer than traditional water bottles.  Always look for water bottles that are BPA free.  Placing filled water bottles in the freezer the night before is a good idea if you plan to be in the heat the next day.  Lastly, if you shy away from drinking water because you find the constant trips to the restroom to be a nuisance, let those trips be a healthy reminder of the benefits drinking water has on your body.

Changing the Focus to You

Not having or making the time to eat healthy is a common cause for poor eating habits and weight struggles.  It never ceases to amaze me how easy it is for so many of my clients to do for others, yet neglect themselves. 

For my clients who are mothers, fathers or caretakers, we discuss or revisit their days of never, ever leaving the house without a stocked diaper bag for fear their infant or toddler may need a snack or drink.  I've had some share with me the diligence it has taken to manage their child's diet because of a severe food allergy or type 1 diabetes. But when it comes to their children, my clients will pick, plan, prepare and pack exactly what their child needs to stay healthy. 

Why is it so hard to do it for ourselves?

I make the similar analogy with the individual who can easily abstain from a food or beverage when observing a religious holiday or tradition yet when needing to do it for their health, it becomes such a struggle.

Why is it so easy to turn this switch on and off?

Why is it then when the doctor tells you that your BMI of 30 or greater coupled with a family history of diabetes, heart disease or even high blood pressure, you are still not motivated and/or committed to making long term lifestyle changes?

What these behaviors illustrate is that you do posses the discipline needed to plan, pack, prepare and make changes in some instances but doing the same for yourself is a challenging process. If this describes you consider how you feel when you are in control. It's clearly not an impossible task if you so effortlessly accomplish it for others or for something that is meaningful to you.  Don't give up, rather gather the motivation and strength and apply it to yourself. 

It's time to focus on you.