Hey, do you want to lose weight?
If your answer is yes, the thing I want you to start with is water. I know, so cliche. But seriously it’s non-negotiable.
How much? I suggest you start with the typical suggestion of 64 ounces. Just get good at that. Get yourself an adorable 32 oz. water cup/tumbler/bottle with the type of lid you like. I like a straw. I actually drink way more water when I use a straw. Do you like a sport cap? sipper lid? Fill that baby up twice and you’re set. Once you are consistently doing that, work yourself up to a gallon a day–that’s 128 ounces, or 4 of your cute tumblers.
You might wonder if flavored water or seltzer water or even caffeinated beverages count? Look caffeine has some dehydrating aspects for sure. And diet soda is not exactly a super food! But I count it all. Did you put a lemonade packet in one cupful? It’s fine–count it. Did you drink a La Croix? That’s gross, but fine count it! 😉 I’m all about making it easy and just counting all the CALORIE-FREE liquid without judging it. It doesn’t have to just be clear, plain water. But you can’t count sugary lemonades, sodas or juice!
Here’s some information you probably know, but it’s a great reminder: (Source: phit-n-phat.com)
- Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
- The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process. This one is so important!
- Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
- Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
- Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.
- A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
- Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.
I’m a huge advocate of taking the first step. Today make that step be an additional glass (or two!) of water.
Ready for step two? Schedule a free session with me! I’ll give you some actionable tools to move your weight loss forward. Click on the button below to check my calendar!
