By Say goodbye to expensive shakes and bars for good
I’ve never been a fan of quick-fix solutions — as there is always an underlying catch. Although I’ve not tried liquid diets, I have tried probably every living diet known to man! I have tried and failed so many times that I can’t remember the amount. But — it was a lot. This all came about because I decided to compete in bodybuilding shows. The results were great, but a journey of weight gain and the inability to lose it followed. Did it result from excessive dieting? Perhaps it did, but the lifestyle isn’t sustainable. These days, almost all diets are not sustainable — and don’t provide health benefits — or perhaps very minimal. This one thing I’m going to discuss with you helps control weight and is suitable for your health. It doesn’t have added nutrient value like shakes do — but honestly, if you are eating as you should and not relying on artificial substances, you should be getting everything you need from your diet. Sure, we all need an added boost once in a while. For example, I take vitamin C, protein powder and a supplement for my hair, skin and nails. So, we could all use a little extra. But, the one thing we should do above all else is eating the right foods that will sustain our energy levels, boost our health and, of course, aid in weight loss. Water can help aid you with weight loss and maintenance, which is almost free, is water. A randomised and controlled study by Brenda Davy, PhD, and senior author of this particular study, wanted to demonstrate how effectively increased water consumption could be regarding weight loss. In earlier studies, Brenda says, “We found that middle-aged and older people who drank two cups of water before eating meals ate between 75 and 90 fewer calories. In this recent study, we found that over 12 weeks, dieters who drank water before meals three times per day, lost about 5 pounds more than dieters who did not increase their water intake.” Drinking more water instead of sugary drinks or those higher in calories helps weight loss. Surprisingly, there is very little scientific information regarding this topic, which is a shame because many people do not consider hydration a top priority for general health — let alone weight loss. Previous studies I’ve looked into mention drinking water before meals to reduce calories; however, this study gives us more leverage towards its efficiency. The study trialled 48 adults between the ages of 55 and 75 years. These people were divided into two groups. One group drank 2 cups of water before meals, and the other did not. Those who drank water before a meal lost about 15.5 pounds, while non-water drinkers lost 11 pounds. Davy states that drinking water may be adequate because it fills up the stomach with something that is zero calories. People tend to feel much fuller after drinking water and eat much less food during a meal. If you swap sugary furled drinks with water instead, that alone will help you lose weight. What’s startling is a 12-ounce can of soft drink contains about ten teaspoons of sugar! That’s above and beyond what people should have in a week, let alone a day! Davy also mentions that no one knows how much water should be consumed daily. Some claim to wait until they are thirsty, but it’s better to drink water regularly, especially before meals, if you use this method to control calories. The general recommendation for drinking water is about 9 cups for women and 13 cups for men. I drink between 3 and 4 litres per day. Any less, I start to experience headaches, and my concentration begins to wean. Don’t go overboard because water intoxication can occur, although rare. Don’t worry; the risk is minimal but something to consider.
Key take away
Here are some ways I make it super easy to drink my quota of water daily. One: Drink 1–2 glasses upon waking of warm water with lemon and ginger. I find it hard to drink room temperature — let alone cold water in the morning. So start to wake up your digestion with warm water in the morning. It also helps kick start your journey towards number two! Two: Drink 500ml to one litre before your workout. Hydration before any vigorous activity is essential. Most of us lack drive (especially when we train in the mornings), and water helps boost our energy levels and increase performance. Three: Always carry a bottle with you. I never leave home without my bottle! Four: For every cup of caffeine you drink, take in one to two glasses of water Five: If your wee is yellow, you are dehydrated. This may not apply if you take supplements, as that can result from coloured wee. But, keep that in mind when you drink tea, green tea and, of course — coffee. Please feel free to read more about this study here: Reference: ACS Chemistry for Life
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