water and weight loss
article covers H2O, and explains why drinking plenty of water is one of the most "overlooked" strategies when it comes to creating permanent fat loss!
Water makes up anywhere from 45% to 75% of total body weight, with the variability due primarily to differences in body fat. This makes it the largest component of your total body weight, and obviously the most valuable nutrient that you can provide your organism with on a daily basis. Water also has an extensive range of functions essential to life and without receiving the proper amounts of water your body will not be able to function properly! In fact, if you want to create the body of your dreams, drinking plenty of water should be your first step toward bringing this goal into reality!
Permanent fat loss is almost impossible without consuming plenty of water on a daily basis. Few people realize that to function properly our organism must receive the optimum amount of water everyday, and this amount must be calculated taking into account many different variables! This is exactly why I created this water and weight loss section, and by the time you finish reading it, you will understand that drinking plenty of water is one of the most important steps toward reaching your ideal weight and creating a lean, healthy body!
WATER AND WEIGHT LOSS: WHY IT IS IMPORTANT FOR LOSING UNWANTED BODY FAT
Every physiological process in your body depends on water. Without water you would die in a matter of days. When it comes to survival, obviously your main objective is to see that your body gets it daily and in the right amounts! But when your main goal is permanent fat loss, drinking plenty of water will also help your body
The reason for this is simple:
Your kidneys need plenty of water on a daily basis to eliminate toxic waste products from your organism through the urine. When you do not drink plenty of water everyday, the toxic waste products in your body are not flushed out properly. These wastes build up in your system and the liver is called upon to help with this overload of the toxic waste. When this happens the liver can't do its job of burning stored body fat as an energy source as efficiently as it should. Metabolism is the process by which a substance is handled in the body. And your liver is the organ that is responsible for the
metabolism of body fat.
Your liver has other functions, but converting body fat to energy is one of its main jobs. Unfortunately, your liver has another duty, and that is to help your kidneys to work properly whenever they become water-deprived. So when you do not drink plenty of water, your kidneys can't pull their own weight, and your liver is called upon to help them out with the purification of the toxins from your organism! When your liver has to help your kidneys with this process, its total productivity is lowered, and it can't metabolize fat as quickly or efficiently as it does when your kidneys are receiving plenty of water on a daily basis. This means that by not drinking plenty you are not only putting unnecessary stress on your kidneys and liver, but you are also setting yourself up to store unwanted body fat.
WATER AND WEIGHT LOSS: DEHYDRATION AND WATER RETENTION
When you are dehydrated, your body senses this, and tries to retain as much water as possible. By drinking adequate amounts of water, you send a clear message to your body that there will be plenty of water from now on, and that it is okay to flush out the excess water out of your system. This is the major reason why the end result of
drinking the proper amount
of water on a regular basis will always be less water retention! If you do not drink enough water during the day, your body will do everything to hold on to the water that it currently has. Drinking less water than your organism needs, is what causes it to retain water! Taking this into account, you are always better off drinking more water, then less. You may have tried in the past to drink more water, but did not stick to it. This is really understandable. When you start drinking more water than your body is accustomed to, you will have to run to the bathroom constantly. During these first few weeks it can seem that there is more water coming out than going in, and this is very discouraging for most people. This also can interfere with an otherwise normal day at work, and because of this you might decide that this attempt to drink more water is useless and unproductive. What you have to take into account though is that your body is simply flushing itself of the water that it has been storing throughout the time that it was dehydrated. This might take a while, but as you continue to provide your organism with the water it needs to function properly, it will excrete much more than you realize. Your body figures that it does not need to save these stores anymore, since it senses that you are consuming plenty of water, and trusts that you will keep doing this. Eventually you will get through the breakthrough point, and the flushing of this water that your body was holding onto will cease, allowing you to return to a normal life.
WATER AND WEIGHT LOSS: OTHER MAJOR BENEFITS OF CONSUMING PLENTY OF CLEAN WATER DURING THE DAY
Water is the most important nutrient in your body. It is also the most abundant, making up 45-75% of your total body weight. Your blood is made up of around 90% water, your muscles are 70% water, and even your bones are 20% water. Water is needed for joint lubrication, digestion, assimilation of food, circulation, respiration, and absorption. Your body's secretion and digestive juices are almost entirely water. It assists excretion of waste from bowel and kidneys. If you do not drink enough water you can get constipated and put your kidneys under stress. Every physiological process in your body depends on water. It is necessary to transport nutrients, build tissues, regulate your body’s temperature. If you don't drink enough water you compromise the evaporation process that your skin uses to keep you cool. When you become dehydrated, from not consuming enough water, there is a rise in your body’s core temperature. This adversely affects your cardiovascular function and your personal capacity for physical activity. Even a small amount of dehydration, can decrease your physical performance. The latest studies have shown that when there is a 4-5% of your body’s water is lost, your aerobic and muscular endurance can fall by as much as 30%. And if 10-12% of your body’s water is lost you can even die. Water is also a natural appetite suppressant. When you do not drink plenty of water during the day, this can lead to over eating. Your brain does not differentiate between hunger and thirst. So, when you think you are feeling hungry, your body might be simply signalling to you that you are thirsty. The most common symptoms of dehydration are headaches, poor concentration, constipation, and a reduced output or dark urine, bad breath and skin that loses its elasticity. Taking all of this into account, I think it is safe to say that drinking plenty of water during the day is one of the most important elements of not only creating permanent fat loss, but also of having a healthy body that is overflowing with vitality on a daily basis! Drinking plenty of water and weight loss are inseparable, and when your major goal is to create the body of your dreams and to reach your ideal weight, this should be one of the first steps that you take!
WATER AND WEIGHT LOSS: CALCULATING YOUR DAILY INTAKE
From my experience the best way to calculate your water intake is to multiply your total daily energy expenditure for every 1000 calories, by a minimum of 30 and a maximum of 50 ounces of clean water per day. Drink the higher amounts of water when you are consuming more protein in your diet, for example when you are using the low carbohydrate diet for fat loss. Drinking plenty of water and weight loss using a low carb approach are simple a must! So for example if your TDEE is 2700 calories to get your minimum daily consumption amount, you would multiply 2.7 x 30 = 81 ounces of clean water. And to get the maximum consumption amount, you would multiply 2.7 x 50 ounces = 135 ounces of clean water. And during your weight loss program these amounts are only for water, they do not include the any of other fluids you might consume. When you are losing weight, providing your body with adequate amounts of water and weight loss is a must!
WATER AND WEIGHT LOSS: CONSUME OTHER BEVERAGES IN MODERATION
Other liquids like coffee, tea and diet drinks are okay in moderation, just make sure you count and include the calories from these drinks into your total daily calorie intake. By the way, it is very important to drink coffee in moderation, because it is a natural diuretic. Drinking a cup or two per day is fine as long as you are drinking plenty of water during the day. But consuming it in large amounts can lead to dehydration. And obviously if you are drinking very little water during the day, and drinking a lot of caffeine, this is asking for trouble. Also keep your eye on what you are putting in your coffee and tea. Milk and sugar, can easily put you over the calorie limit, for the day. Many people forget about these calories and compromise their daily and weekly results. Plus, you will get the negative effects that can come from consuming these simple sugars, if you drink tea and coffee with milk and/or sugar, in between your meals. This is why I suggest to drink tea and coffee, if for some reason you use milk and/or sugar, right after you eat a meal. This way, you will slow down the absorption of the simple carbs, and will not cause your pancreas to release too much insulin into your blood, to clear out the excess blood sugar.
WATER AND WEIGHT LOSS: CONSUME ALCOHOL IN MODERATION
When it comes to water and weight loss, alcohol is something that must be consumed in moderation, and
over-consumption of alcohol
should definitely be avoided. First of all it has 7 calories per gram, making it almost as calorie dense as fat (9 calories per gram). But the worst thing about alcohol is that when it is consumed, the oxidation of this liquid takes top priority over the oxidation of all the other nutrients. This is really bad news when you are trying to lose weight! Especially taking into account that fat is the last nutrient that your body digests! And this is why when alcohol is consumed with food or right after you eat, most of your food will be converted to body fat. Alcohol is also a very strong diuretic. It draws water out of your cells and increases the loss of water through the kidneys. The chance of dehydration is increased when you consume alcohol in large quantities. This is where drinking plenty of water and weight loss can't be underestimated. When you consume alcohol, make sure to always drinking plenty of water, before, during and after if you want to help your organism to function properly!
WATER AND WEIGHT LOSS: RECOMMENDED ALCOHOL INTAKE
My recommendation is to keep your alcohol consumption as low as possible. Moderate consumption of one to two drinks in one day is okay. But you must make sure to drink an additional 10 ounces of water for every drink. And most important do not forget to count the calories that you consume with this alcohol. If you consume alcohol on a regular basis, in other words, every day, it will be very difficult to lose weight permanently, especially if you have an endomorph dominant body type. When it comes to water and weight loss, these are my main recommendations, and from my experience drinking plenty of water will tremendously help in reaching your ideal weight and will also help to make your long term weight loss program a success. In these
drinking water and weight loss
water help to loss weight
articles you will also find some information about why drinking plenty of this fluid is one of the most important elements of reaching and maintaining your ideal weight! When you actually will start providing your body with this "most important" nutrient, you will "not only" start to move you in the direction of creating permanent fat loss from day one, "but" you will also improve your overall performance instantly! This water and weight loss section hopefully made you realize how important this nutrient is for reaching your major health goal and making sure that your organism is working efficiently at burning unwanted body fat on a daily basis!