Why Hydration Really Is Key to Weight Loss

Are you struggling to lose weight? Have you hit a plateau in your weight-loss plan? One of the reasons may be quite simple. You may not be drinking enough.  In fact, in  How to Calculate How Much Water You Should Drink A Day, the author notes that "drinking the right amount of water daily can actually speed up your metabolic rate and help to curb overeating when your body confuses hunger and thirst." (Read the article to learn how much water you should drink daily for both health and weight loss benefits: How to Calculate How Much Water You Should Drink A Day.)

Hydration is the key to weight loss. Here is why:

#1.  Drinking Water Fills You Up

Did you know that one of the first signs you’re thirsty isn’t a dry mouth. One of the first signs of thirst is often a feeling of hunger. If you eat instead of drinking a glass of water, you’re taking in unnecessary calories. You’re also still going to be thirsty, which may lead to more eating unless you quench that thirst. So the next time you feel hunger, drink a glass of water and wait fifteen to twenty minutes.

Additionally, many nutritionists and diet coaches strongly recommend drinking a glass of water before meals. This helps ensure you’re fully hydrated and can digest your food well. It also helps you eat more slowly. Eating slowly helps you recognize the signals from your body when you’re full. And of course a glass of water will take up some room in your stomach so you’ll feel full faster.

#2.  Drinking Water Flushes Toxins

One of the reasons many people recommend drinking water is because it helps your body get rid of toxins. Your kidney and liver both work quite hard to remove toxins from your body. Ensuring they’re hydrated helps your cells manage that process more effectively and efficiently.

You want to get toxins out of your body as efficiently as possible. Too many stored in your body can affect your hormones, metabolism and other factors that influence weight gain and weight loss. In short, water helps your body flush out toxins that cause your body to store fat. Get rid of the toxins and you reduce the amount of fat you’re storing.

#3.  Drinking Water Helps to Eliminate Bloat

Finally, drinking water actually helps you look and feel less bloated. The less bloated you are, the skinnier you look and feel. Looking and feeling skinny helps you continue to make good food decisions.

Do You Really Have to Drink Water?

Water is far and away the best thing for you to drink. However, coffee and tea are also beneficial in moderate amounts. Alcohol and fruit juices are fine in small quantities but they don’t really do too much to improve your hydration. Additionally, they can be loaded with calories which do not help weight loss. If you dislike water, consider drinking mineral water or waters with added flavors - not sugar.

Hydration is the key to weight loss. Try to drink a glass of water before every snack and meal. Make sure to drink a glass when you feel hungry. You’re going to be surprised how much of a difference it really makes.

To Your Success. Health and Wealth!

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Seven Quick Snack Suggestions that Won’t Sabotage Your Weight Loss Journey

Need some quick suggestions for some healthy snacks that won't destroy your diet regimen while you are on your weight loss journey?

Because... if you have decided to begin a diet and change your eating habits, you should know that doing so may provide you with some challenges. You will be faced with cravings, hunger, and the stress of handling dietary changes-- all of which can and may lead to snacking mistakes. However, if you can be ready to face these potential challenges, you will be able to keep your diet on track.

The key is to snack right - and in order to snack right, you need to plan ahead. Remember the 5 P’s: Proper Planning Prevents Poor Performance. You need, therefore, to prepare for the snack attacks and have a healthy, nutritious snack available so that you can stay in control of your diet and ensure your loss.

Here are seven quick snack ideas that will not sabotage your weight loss journey:

1. Nuts - A bag of nuts is a great snack. Today Show’s Joy Bauer, nutritionist and bestselling author says “a small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals.” They also contain the kind of healthy fat your body needs. Grab a small Ziploc bag and fill it with a handful of almonds, hazelnuts, pistachios and even walnuts; they are not only tasty but also incredibly nutritious. (Read more here: Why You Should Go Nuts for Nuts.)

2. Peanut butter or nut butters – You can top just about anything with peanut butter.  Put it on top of celery, apples, rice cakes or even whole grain crackers.

3. Yogurt - There are many yogurts on the market, and plain, nonfat Greek yogurt is a standout. Kathleen M. Zelman, director of nutrition for WebMD, writes:

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.

Greek yogurt is high in protein and low in fat and calories. It comes in small packages which make it perfect for snacking. Add a tablespoon of granola and some fresh berries for a well-rounded and delicious snack…. 

Judith Rodriguez, PhD, RD, says, "Skip the extra sugar calories found in most yogurts and pump up the protein by choosing Greek yogurt." She adds that it contains twice as much protein, "which is great for weight control because it keeps you feeling full longer." (Read more here: 6 Best Foods You're Not Eating.)

4. Fruit - Fruit is an incredibly healthy way to get natural sugars, fiber and many of the nutrients your body needs. Include an apple, peach, pear or banana in your bag to snack on when you start to get hunger pangs.  You might also want to think about packing some melon, berries, or grapes; they also provide a nutritious, healthy snack.

5. Chips and guacamole – That duo certainly sounds as if it would truly sabotage your diet, right? However, baked tortilla chips and homemade guacamole are not the diet busters you might think they are. Avocados, like nuts, are rich in healthy fats.  A perfectly healthy snack for you is a spoonful of guacamole and five or six low-fat, baked, tortilla chips!

6. Hummus and veggies – Hummus, a dip made from chick peas and sesame seed paste, can be very healthy and delicious. Add celery sticks, carrots and other sliced vegetables and you have a super tasty snack.

7. Tuna or sardines – More and more evidence points to the benefits of eating fish.  Fish is full of omega fatty acids and it is high in protein. Try a healthy snack of tuna and sardines with crackers. Several companies provide a convenient snack pack which you can take for your lunch or as a snack to have on the go.

Remember: Proper Planning Prevents Poor Performance!  So when you are planning your meals for the week, include time to carefully plan your snacks for the week too!  Don’t make it a chore; simply do what is easiest for you. Put your snack in places where you need them: in your desk drawer, your purse, and your glove compartment, any place where you might have a “snack attack. “

Snacks are a healthy part of a diet. They help maintain even blood sugar levels. They help you to get around munching on junk food that might satisfy those cravings and hunger pangs and they will certainly provide the nutrients that you need to achieve your weight loss goals and to get you healthy and hale!

Don’t cut out those snacks!    Welcome them, and just plan ahead.

To Your Success. Health and Wealth!

202.643.1510
JoinPatricia@gmail.com