Everyone is looking for a quick and easy diet hack. Do you want to know what our simple, cheap diet tip is?
Drum roll please.....it's pretty crazy..... Our Big secret isssss DRINK MORE WATER.
It might sound too good to be true, but many studies have shown a link between drinking water and a person’s ability to lose excess fat. Not only can hydration supercharge your weight loss goals, but it also plays an important role in muscle function and digestion.
It's a known fact that water is necessary for survival, but a large percentage of the population is experiencing chronic dehydration – which could be making it hard for you to lose weight. There's absolutely no reason why, especially in our modern world where clean, fresh water is so readily available, that anyone would go without it!
Here are a few benefits you can expect when you make hydration a priority in your weight loss journey:
Did you know that thirst cues are often mistaken for hunger cues? When you feel the urge to reach for a snack, try drinking a tall glass of water instead. Wait about 15-20 minutes after drinking the water then decide whether you really are hungry and needing something to eat.
This is also a much better alternative than the fad diet or appetite suppressant pills always promising you the world.
Drinking water before a meal helps to fill the stomach so you feel fuller sooner. As a result, your food intake will decrease, making it easier to reach your weight loss goals.
This does not mean you need to chug a gallon of water before each meal, just a small glass of glass of water to help curb your cravings and help you feel full sooner.
FIRE UP YOUR METABOLISM:
Your water consumption may have an impact on the calories that are burned each day. Researchers found that drinking 16 ounces of water can boost calorie burn rates by 2 – 3%.
This boost in metabolism can affect the
number of calories burned while resting. If you want to optimize these results, drink cold water so your body needs to expend energy to heat the water for the digestive process.
AVOID EMPTY CALORIES:
Drinking soda, coffee, and other beverages can rack up your calories throughout the day.
Calorie intake matters when it comes to weight loss. For many people, it is easy to consume too many calories through drinks.
Drinking water instead of calorie-laden beverages means that you can enjoy an extra snack or increase portion sizes since you have more calories available to eat … when you don’t drink them!
FLUSH THE BODY:
So many people think that juice cleanses or pills or some magic powder is the best way to flush the system. Truth is water is the most critical aspect of flushing waste and toxins from the body. If you are dehydrated, then urine output decreases… and the natural cleansing functions in the body are impacted. You can support your system by drinking plenty of water to facilitate the removal toxins which will help your body function better overall.
OPTIMIZE YOUR WORKOUTS:
There is no question that a good exercise routine will play a role in your weight loss efforts.
If you want optimal performance in the gym, then you need to be sure that you are hydrated to support the function of your muscles, joints, and connective tissues.
Additionally, water is essential for the function of all major organs, including the heart and lungs – which are essential during a workout. When you are hydrated, it is easier to stay away from problems that could contribute to a poor workout, such as fatigue and cramps.
HOW MUCH WATER SHOULD YOU DRINK?
As with any other diet strategy, you shouldn’t go overboard with your water consumption. Drinking too much can lead to adverse effects as well. The recommendations for hydration vary depending on various factors that impact how much water you need:
Pregnancy or Breastfeeding
Many sources recommend about 8 glasses (64 ounces) of water per day… but that is more of a recommendation for a sedentary person…. and even with that, it’s the minimum. Therefore for someone who is active, they'll want to shoot for at least 100 oz of water per day. One of the best ways to stay hydrated is to simply keep a water bottle on hand at all times and drink throughout the day!
If you have a hard time remembering to drink water throughout the day, then you might consider setting some silent reminders on your phone. That way, they don’t bother you at work… but appear on the lock screen of your phone.
So the next time you look at your phone, there’s a good chance there is a friendly reminder to drink more water!
For me, I got a big gallon water bottle. It has time markers and encouraging sayings to aid you in keeping on track. I also find if I have a straw, I tend to drink more, so this gallon jug having a straw has made getting my water in daily so much easier.
Remember that your activity levels and food choices will have an impact on the amount of water that is needed.
For example, if you have a sedentary day, then you probably don’t need to drink as much as you do for a day in the sun. Keep in mind though that during the winter months, though you might now be sweating as much since you’re not outside in the hear, your body still needs a lot of water every day.
Many people struggle even more with drinking enough water during the winter months and it can lead to slowing progress towards their goals!
HOW DO YOU CHECK YOUR HYDRATION?
Well an easy way to keep an eye on your hydration levels is by checking the toilet after using it. Your urine should be clear or have a light yellow color.
If your urine has a darker color indicates dehydration, which means that you should drink more water.
Oh and let’s cover this fun fact here as well … If you’re taking a high-quality multi-vitamin, there is a good chance your urine will be bright yellow, your first or second bathroom trip after taking it. So if that happens to you, don’t be alarmed.
ENJOY YOUR BEVERAGES
Just because you have a beverage in hand, doesn’t mean that it is supporting your hydration goals. In fact, caffeinated drinks can lead to dehydration, such as coffee, energy drinks, soda, and tea. This is because the caffeine has a mild diuretic effect, which could contribute to dehydration.
You don’t have to skip your morning cup of coffee or cold brew... (I know I don’t, and won’t) But be strategic in switching to water throughout the day.
For some, the thought of drinking plain water is so disgusting. Try adding calorie free drink mixes. Things like Crystal Light or Mio can take water from plain to AMAZING! Don't let your boring water be what stops you from staying hydrated.