Every Drop Is Precious!!!!
WATER is your new best friend!!! Yup, that is what they keep telling me. Trainers, doctors, therapists all say the same thing about water when it comes to weight loss. Water can really assist in weight management. It is 100 percent calorie-free, helps you burn more calories and can even suppress your appetite if consumed before meals.
Did you know that drinking MORE water actually helps your body stop retaining water, leading to you dropping extra pounds!!! The misconception is that you GAIN water weight, but really proper water intake boosts your metabolism and cleanses your body of waste. So, Keep Calm and Drink Your Water. You will be thankful you did!
That brings me to my next question-How much water should you drink? There are many formulas out there to calculate the correct amount, but I go with the most basic one.... Drink half your body weight in ounces. Right now, i am weighing in at 222lbs. 222 split in half is 111oz. THAT IS A LOT OF WATER!!! Since on this weight loss journey, I have increased my water intake slowly but surely. I can honestly say, most days, I reach the 111oz. It is doable. If I can do it.... So can YOU! Here are a few helpful tips I used and continue to take advantage of to reach my goal.
1. Replaced all my sugary drinks with water. Getting rid of or cutting back your sugar consumption instantly supports weight loss. With that said, I do have a small can diet soda handy and occasionally use crystal light flavoring to ease cravings or stimulate taste. Let's face it, sometimes plain water can be bland. I know, I know- Diet soda and ingredients in the powered flavored packets aren't good for you. However, this is real life and for someone (like me) who is trying to switch over to drinking more water and cut out sugar, it is better to have a small can of diet soda (which i don't end up drinking most of the time) or some crystal light every once in a while in my water than making the complete wrong choices. I do have to say that flavoring your water with lemon or any other kind of fruit or vegetable is you best option though. Try that if you can!
2. I purchased a few water bottles with the ounces written right on them. Everyday, I pick a water bottle for the day, fill it and bring it EVERYWHERE! These water bottles can range in prices, but for the most part aren't too expensive. You can get them online, on Amazon, or even in a Walmart or Target. I like the water bottles that keep your water cold as I dislike having warm or room temperature water. Having the water with you is half the battle. This way, you can sip throughout the day and refill as needed.
3. I set a timer for every 2 hours from 9am-5pm. if i don't have one of my water bottles finished by the
time my timer goes off, I have to chug it or make it a priority to finish it in the next 10 minutes. Setting the timer has helped me especially at work because I get so focused on what I am doing that the whole morning could pass before I realize I haven't had much water. The constant reminder is just what i need to stay on track. By the end of the day, I have 4 20oz water bottle fully drank. That is 80oz right there!!!!
4. I also drink a regular 16.9oz water bottle FIRST thing in the morning. Yup, even before my morning coffee!! Research has shown that our bodies are more dehydrated when we wake up. While most people go straight for the coffee to shake off the grogginess, what our bodies actually needs is, you guessed it.... WATER! I drink this bottle of water during my morning routine and have it finished by the time I get in the car. With that bottle, we have a total of approximately 96oz. ALMOST THERE!!
5. Next, I drink some water with each main meal. By doing this, the water fills you as well as the food. This technique helps me not overeat and stay within healthy portions. This also contributes some sips to my 111oz goal.
6. Hydration before, during, and after workouts is KEY. Exercise can dehydrate you if you are not careful. At the same time, you don't want to drink too much water during an intense workout. You have to find balance. If I know I have a training session coming up or it is a Zumba day (I teach Zumba 2 times a week), I make it a priority to drink water during the day before the workout. During my workout sessions, I take small sips of water. Nikki, at Empowered Fitness, actually builds in 30 second breaks for us to do this. Staying hydrated during a workout is SO important. Water acts as a lubricant for your muscles, joints and vital organs. Water is necessary for you to have energy during your workout because it is the transporter of oxygen and glucose throughout your body. Your muscles need water for strength and flexibility. So if you want the most out of your work out, drink drink drink. After exercise, it is important to replenish the water your body just used our sweated out. I drink a nice cold bottle of water after a workout. I find it refreshing. I don't chug it, but I shoot to have the 16.9oz bottle gone within an hour of my workout.
7. The last thing I do is take 2-3 sips during commercials of my favorite shows. Before I sit down to relax, I get my cup/bottle ready and by the end of the show, I have drank at least 1 glass (8oz) of water. This last glass gets me to my final goal. If I find I am behind for some reason, this is where I drink what is needed right there and then to reach 111oz!!! I DID IT!
As you just read above, increasing your water intake is possible, but does require some work. Like anything, you have to make it a priority and find what works for you and your schedule. Just because these things helped me, doesn't mean they are the best fit for you. I took the time to google some other ideas as well... check them out.
Start small- (set a reachable goal then increase as needed)
Add some fruit to your water- (better choice than crystal light and fruit has water too!)
Track how much you sip- (lots of apps available for this)
Sip water before you eat and between bites- ( I consistently drink water with my meals but between bites is a good idea.)
Eat spicy food (This one made me giggle, but its true, nothing makes you more thirsty than spicy food)
Have a few sips after every bathroom break (another way to add it into your routines)
Choose sparkling or mineral water (Yuck- Not for me, but could be for you especially if you like bubbly drinks)
There are so many ways to increase your water intake and help you reach your goals. As we know now, WATER is incredibly important. Start TODAY! You can do it! You will have days were the water is flowing down and others that seem like it is taking foreverrrr! That is normal. There will also be days where you won't reach your goal... that is okay too. Be patient with yourself. You are taking the necessary steps to a better lifestyle. It takes time and it is not always perfect. At the end of the day, do your best! I guess the moral of my story is, DO YOURSELF A FAVOR AND DRINK MORE WATER- It will only do you some good! And as I sign off tonight, I leave you with this final tip below...
Take care everyone and please feel free to share any tips/thoughts/ides with me! Stay tuned for blog #3!
With all my love,