Wednesday, July 31, 2013

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


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.


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