Water for Weight Loss

Lose weight and keep it off for good! This is an idea that can sometimes feel like the classic carrot on a stick whereby you are constantly in pursuit but never quite reaching it. An internet search for weight loss will bombard you with so much information that you will likely be more confused than before beginning your search.

The main reason for this confusion is that there are so many "quick fixes" available that claim that they will help you to lose weight rapidly. In my years of experience as a weight loss coach I have found that, in most cases, they will indeed help you to lose weight rapidly. The other side of it is that, in most cases, they eventually will cause you to gain the weight back almost as rapidly. What I am going to provide you with is not a quick fix. Instead, it is a habit that will help you lose weight and keep it off for good.

There are many habits that can help you maintain long term weight-loss. One of the simplest and most inexpensive is water. Below, I am going to explain why water should be a critical part of your weight loss strategy.

Keeps you Full

For many of us, over-eating is at least partly responsible for being over weight. When you drink enough water your stomach feels full. When your stomach feels full you are much less inclined to eat excessively. You will want to focus H2O consumption to times when you are likely to over eat. For many, the highest risk times are in the evening after work and at social outings. Aim to drink a litre of H2O within the two hours of your "high risk time" and you will help protect against over-eating. 

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Keeps Bloating Away

In general, 8 to 16 lbs of the weight that you carry around on a daily basis is bloating. Bloating, also commonly known as water weight, can be due to a few factors. Water retention tends to be the predominant factor for most people. We generally retain water for one of two reasons. The first is due to the fact that we eat too much sodium. In general, you should aim to keep the amount of sodium that you consume to less than 1300 mg per day. This will require you to focus on eating more fresh, homemade foods.

The second reason that you will retain water is because you are not drinking enough of it. When we do not drink enough water our body tries to retain water for fear of not receiving enough when it is needed in the future. In fact, when you feel thirsty you are already 2% dehydrated and well on your way to water retention. To avoid water retention, be sure to drink at least 2 litres per day. If you are exercising intensely or taking in above 1300 mg of sodium you will want to aim for 2.5 to 3 litres of water per day.

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Exercise More Effectively

Water helps you to exercise more effectively. When you are effectively hydrated you are stronger and your muscles recover from exercise more quickly.[1] When I say exercise this does not just apply to those who go to the gym. Walking is exercise and even when recovering from the walking we do daily requires proper hydration.

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How To Keep It Interesting

Now that you know you need to drink water how do you make it interesting? Here are some ideas:

Get a bottle that you like 

Drink it through a twisty straw

Add lemon

Add lime

Reward yourself for hitting your consumption goals

Track your progress on a tracker app

Now Go Try It

Now that you know why hydration is so important go out and try some of the ideas above to make it fun. The first 21 days will be the toughest. After that it will get much easier. Most importantly have fun as that will help to ensure you stick to it.