If you're looking for quick and easy ways to lose weight, look no further than your very own kitchen. Your water faucet can help shed the water weight and help you look healthier and thinner. According to the Food and Nutrition Board at the Institute of Medicine, healthy women should ingest about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages. Your daily intake of water is affected by age, weight, activity level, and environmental factors such as altitude. With just drinking two cups of water before you consume all of your three meals, you can lose the weight and keep it off.
In a recent study published in The American Journal of Clinical Nutrition, researchers reviewed 11 previous studies to examine the association between water consumption and body weight. Out of the 11 studies that were evaluated, three of them showed that an increased water intake among dieters was tied to greater weight loss. Brenda Davy, a professor at Virginia Tech and leader of some work in the review believes that drinking water before a meal contributes to significant weight loss. In Davy's group, a study found that middle aged and older adults who drank two cups of water before a meal reportedly lost four more pounds than the group that didn't drink the two cups of H2O. Water can suppress feelings of hunger by making the body feel full and therefore reduce an individual's calorie intake.
"It's best to consume the bulk of your water away from foods [and] meals," said Dr. Katrina Wilhelm, a naturopathic physician in Lake Oswego, Ore. "30 minutes both sides of a meal should do," said Wilhem, as separating the two will aid digestion by keeping the stomach acid concentrated so it can function efficiently. Drinking water, especially the right type of water, will help ensure that it is free from all harmful contaminants and preserves healthy minerals present in the water.
Increase your water consumption in your diet by following these quick-and-easy, cost effective ways to lose weight.
Drink Water Every Two Hours
Spacing out your water consumption throughout the day will ensure that your body is replenished and gets rid of excess water weight. If you only consume water when you are thirsty then your body will be depleted of necessary fluids and retain the water weight. According to Riverside Health System, a rule of thumb of how much water you need is based on the color of your urine. If you have a dark yellow-colored urine it is a strong indication that you need more fluids in your body. For healthy, light-colored urine, it is important to drink a glass of water when you wake up in the morning and then every two hours. Even after you use the restroom, drink another glass of water so that your body is plenty replenished.
Add Flavor To Your Water
Water is known for being tasteless and therefore it has a low popularity of satisfying taste buds. However, there are healthy alternatives to add some flavor to good, old-fashioned H2O. Wilhelm advises dieters to steer clear of fake sugars which are becoming popular as a zero calorie sweetener. "These compounds trigger the part of the brain that responds to sugar so we see clearly in research that people consuming these products don't lose weight, and in fact, tend to gain weight," she said.
Wilhelm uses an effervescent electrolyte power that tastes just like raspberry lemonade as her flavored water drink of choice because of its dual power. The minerals found in this flavored water can build bone density and overall improve the taste of plain water. "If someone is trying to cut down their soda intake, mineral water that is naturally flavored would be a great substitute," she said.
Opt For Green Iced Tea
Green tea is known to be rich in its antioxidants and flavonoids which can boost your metabolism while you get your water intake. For an easy summertime drink, prepare hot tea with boiled water as usual and then pour the hot tea water over a glass of ice. Refrain from adding any sweeteners to your iced tea as it can interfere with your overall health and weight loss goal.
For additional iced tea recipes that can boost your body's metabolism and can help you shed the pounds easily, look for iced tea varieties recipes on Dr. Oz's website.
Sparkling, also commonly known as carbonated water is an alternative to plain water for those who wish to satisfy their soda cravings without consuming in the high-sugar carbonated beverage. If you are on a low-sodium diet and would like to try sparkling water, it is important to take notice of the sodium content in your drink, especially if you are trying to lose weight. Drinking sparkling water may worsen the condition of irritable bowel syndrome (IBS) due to the release of CO2 that can often cause bloating and gas. If you have IBS, it is best to stick to plain water.
Produce In Water
The addition of fruit and veggies to your water can add a lot of flavor. Fruit-infused water or agua fresca involves adding lemon, limes, grapefruit, oranges, raspberries, or even watermelon to a pitcher of water in the fridge to give it a zesty flavor. It is important to let the water and fruits simmer for an extended period of time before you consume water. Wilhelm believes the best alternatives to flavored water are slices of fresh fruits or vegetables. To avoid saturating your water with inorganic chemicals, use the Environmental Working Group (EWG) dirty dozen list will help you choose organic produce.
Eat Your Water
Fruits that contain a high percentage of water should be consumed to increase your water intake. Watermelon is made up of 92 percent water and approximately 6 percent sugar, says the University of Kentucky College of Agriculture. Other fruits that have high water intake include strawberries, grapefruit, and cantaloupe.
Water In Soup
Aside from consuming fruits, hot and cold soups can help boost your water consumption.
"Incorporate chilled soups such as melon soups, gazpacho as well as hot soups including vegetable, broths, minestrone, lentil and more," says Stacy Goldberg, MPH, RN, BSN and CEO Founder of Savorfull. "Aim for low sodium soups!"
An alternative to consuming soup through biting veggies is to have pureed soups that blend all the ingredients together. Take cooked vegetables, put them in a blender with the broth and you have pureed soup.