If I told you there was a supplement out there that could increase your metabolism by up to 30% or help you eat up to 44% less calories as well as improving your mood, energy levels, digestion and appearance, how much would you pay me for it? What if I told you that this supplement was completely free…
Tip #2: Hydrate to Lose Weight
The foundation of any healthy diet is built upon good hydration. It’s where I start with all of my clients. I find that within a few days of increasing their water intake everyone reports back positively with more energy, better moods, better skin and sometimes even better digestion.
Water is needed for many bodily functions such as blood pressure and temperature regulation. Your body is constantly losing water through metabolism and sweat therefore its important drink water regularly throughout the day.
There has been some debate about how much water you should drink. Some say that you should gauge it from your urine. You aim to drink enough water so that your urine is a pale colour. Some parts of the scientific community are more specific the European Food Safety Authority recommends a daily fluid intake of 2.5L for men and 2.0 L for women to keep urine osmolarity at a healthy level of 500m/smol/L (1).
Water and Weight Loss
A study in the Journal of Endocrinology and Metabolism found that overweight subjects who ingested just 500ml of plain tap water increased energy expenditure by 24% for 60minutes afterwards (2). In individuals at a healthy weight they increased metabolism by 30%. With the current trends in high intensity interval training (HIIT) being promoted by the way it makes you burn calories for longer after exercise drinking water is a painless option with a good return.
A 2013 study in the Australian Family Physician Journal (3) showed that drinking 500ml of water 30minutes before a meal in conjunction with a diet that had a calorific deficit lead to greater weight loss. It equated to an extra 2kg over 12weeks and 44% greater weight loss than the subjects who were not drinking water.
These are really simple and easy habits to implement into your regime. They are also extremely cost effective as tap water is completely free. Especially when compared to so called fat burning supplements that deliver less than impressive results.
I challenge you to implement these strategies for 5days and report back on how you feel. You might not drop a dress size but I would wager you'll feel a whole lot better in yourself.
1. Acute and chronic effects of hydration status on health. Ahmed M. El-Sharkawy, Opinder Sahota, and Dileep N. Lobo. Nutrition Reviews 2015.
2. Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms. Boschmann et al. the Journal of Endocrinology and Metabolism 2009.
3. Pre-meal water consumption for weight loss. Authors: Handbook of Non Drug Intervention (HANDI) Project Team. Australian Family Physician [Aust Fam Physician] 2013 Jul; Vol. 42 (7), pp. 478