Water is the single most
important catalyst in losing weight and keeping it off. Almost one-half of
Canadians are either obese or overweight; in the United States a staggering 70%
are overweight. These statistics corroborate other studies, which show that
most North Americans do not drink nearly enough water. Proper hydration (8 -
8ounce glasses of water/ day) is critical to any weight loss program. You should
also drink an extra glass of water for every 25 pounds of excess weight. Even
mild dehydration will slow down the metabolism by as much as 3% causing fat
deposits to increase.
Some nutrition counselors and
fitness professionals use whole body, bio-impedance, body composition analyzers
that can provide accurate readouts of body fat, lean mass and body water as
part of their recommendations for a weight loss or fitness program. In order to
effectively implement a weight loss program it is critical to accurately
monitor these elements in order to achieve long- term results. Many diets will
result in loss of body water or a combination of a loss of body water and loss
of lean muscle mass. This will lower the metabolism, resulting in a reduced
caloric intake requirements for weight loss maintenance. As it becomes more and
more difficult to maintain this lowered caloric intake, the weight is
ultimately regained, usually in the form of excess fat. Other health problems
may also be experienced due to lack of proper hydration. An effective weight
loss program should combine plenty of water, aerobic and anaerobic exercise and
a moderate, well-balanced caloric intake that is not less than your basal
metabolic rate. This type of regime will result in a gradual loss of fat while
building lean mass and maintaining proper hydration. Regular body composition
testing during the weight loss program will ensure that fat is being lost,
while proper hydration maintained and muscle mass increased.
• Suppresses appetite
• Assists the body in metabolizing fat - if the kidneys are overloaded due to insufficient water, the liver, which normally metabolizes fat, must take over the kidney's job
• Reduces fat deposits in the body
• Relieves fluid retention problems
• Reduces sodium buildup
• Helps maintain muscle tone
• Rids the body of wastes and toxins
• Relieves constipation
• Assists the body in metabolizing fat - if the kidneys are overloaded due to insufficient water, the liver, which normally metabolizes fat, must take over the kidney's job
• Reduces fat deposits in the body
• Relieves fluid retention problems
• Reduces sodium buildup
• Helps maintain muscle tone
• Rids the body of wastes and toxins
• Relieves constipation
When you are dehydrated, the
body is forced to draw whatever water it can from the intestines and bowel, causing
constipation. In addition, if the kidneys do not have enough water to dissipate
waste, the liver will assist in the job. Normally the liver functions to
metabolize stored fat. However, when the liver helps the kidneys function, some
fat will not metabolize, which then contributes to weight gain. One of water's
most important roles is to aid in the elimination of waste from the body, which
is a substantial task during fat metabolism, as toxins tend to accumulate
quickly. Ensuring that the body is well hydrated helps the colon function
properly, which in turn supports fat loss.
Water is a natural appetite
suppressant. Cravings are often misinterpreted as food cravings, when they are
really thirst cravings. If you are not drinking enough water over an extended
period of time your thirst mechanism shuts down, especially as you grow older.
As you increase your regular water intake this thirst signal reactivates and
lets you know the difference between water and a food craving. It will also be
easier to drink more water thereafter. In a University of Washington study it
was found that a glass of water would suppress hunger pangs for 98% of dieters.
It keeps the taste buds cleansed of flavors that could otherwise trigger
cravings, and keeps your stomach feeling full.
Cold water, below 60 degrees, is
absorbed by the body more quickly than room temperature water. In addition,
cold water results in fat calories being burned to bring the water temperature
up to internal body temperature of 98.6 degrees F. Your body will burn 31
calories bringing a quart of icy water to body temperature. Some people find
that they may experience stomach cramps from this, so experiment to see if your
body will adjust to this.
Many dieters do not drink enough
water because they fear that it will lead to water retention. The reverse is
actually the case. When the body gets insufficient amounts of water, it senses
this as a threat and holds on to every drop. This results in swollen feet, legs
and hands. Studies show that when you drink enough water, the body eliminates
excess fluids. When your body is breaking down fats it needs even more water to
help eliminate the extra waste that is produced.
Water helps to maintain proper
muscle tone, which in turn aids proper muscle contraction and prevents
dehydration. It also helps to prevent the sagging skin that usually follows
weight loss. Shrinking cells are buoyed by water which plumps the skin and
leaves it clear, healthy and resilient.
The American College of Sports
Medicine notes that drinking an extra 2 liters of water per day while dieting
will maximize the loss of fat as a percentage of total weight loss. Drinking
more water will prove to be the simplest, least expensive, most powerful and
longest lasting key to long-term fat reduction.
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