If there were ever a magic potion for fat loss - it would
be water. Our bodies are comprised of about 70% water. We
lose about a liter (34 ounces) of water per day under
normal circumstances and when the temperature in our body
rises, as during exercise, we lose higher amounts of water
through sweat. It only makes sense that we need to
continually replenish this supply for water is necessary
for nearly every function in our body. Water regulates our
temperature, supports and protects our organs, helps with
digestion, transports nutrients to our muscles and helps
move along waste by products.
Water is, in essence, the key to fat metabolism. Here's
why: one of you liver's primary functions is to metabolize
stored fat to be burned for energy. If you are dehydrated,
the kidneys cannot function properly and the liver begins
to take over - as a result of working overtime, the liver
metabolizes LESS fat so MORE fat remains in your body.
Sometimes we mistake mild states of dehydration for hunger.
If we don't get enough fluids, our bodies give us
indications that are similar to hunger pains. When this
occurs, we start eating because we misunderstood what are
bodies were telling us. Unnecessary calorie consumption can
lead to excessive fat!
Water is a natural appetite suppressant. Drinking lots of
water throughout the day helps to keep you feeling full. If
your stomach feels full - you are less likely to overeat!
A constant supply of water is vital before, during and
after a workout. Dehydration leads to a lack of energy,
muscle fatigue and cramping. Even small amounts of water
loss can hinder exercise performance.
Remember that alcohol and caffeine are diuretics, making
you lose even more water, so be sure to compensate for the
additional loss.
How to do it: You can replace the water lost during a
typical day by drinking a minimum of 6-8 8 oz. glasses of
water a day. Begin by drinking your first big glass of
water right when you wake up. Drink a full glass of water
with each meal. Keep water with you at all times.
To prevent dehydration, make sure you're drinking adequate
amounts of water before, during and after a workout. As a
rule of thumb, drink 8-12 ounces of water at least an hour
before beginning to exercise, 8 oz during exercise and 8 oz
when finished. If you are hungry about an hour after
eating, try drinking a glass or two of water- you maybe
misreading thirst for hunger. If you are still hungry after
15-20 minutes then proceed with a supportive snack to tide
you over until your next meal.
Here's a 'success strategy' to get you started: Make
drinking water more fun by adding a slice of lemon or lime.
Drink water out of a frosted mug or colorful glass.
Grab-n-go flavor packets add variety to water between
meals. Keep a bottle of water in the car at all times. At
work, pack an allotted number of bottled water and set a
goal to finish the pack by the end of the day.
For those who tend to prefer carbonated beverages to plain
water try sparkling water. Not only is it crisp and
refreshing, it satisfies the need for carbonation. Just
make sure you choose a sparkling water that does not
contain sugar or fruit juice to avoid additional calories.
So if your goal is fat loss, combine a total body strength
training program, supportive nutrition and some interval
training with your magic fat loss potion and you're
destined for success!
----------------------------------------------------
Holly Rigsby is a nationally recognized women's fitness
coach, certified personal trainer (CPT) and the author of
the internationally popular e-book - The Busy Mom's Fat
Loss Bible. Go to http://www.busymomsfatloss.com to get
your FREE copy and discover everything you need to know to
losing unwanted fat and how to keep it off for good.
be water. Our bodies are comprised of about 70% water. We
lose about a liter (34 ounces) of water per day under
normal circumstances and when the temperature in our body
rises, as during exercise, we lose higher amounts of water
through sweat. It only makes sense that we need to
continually replenish this supply for water is necessary
for nearly every function in our body. Water regulates our
temperature, supports and protects our organs, helps with
digestion, transports nutrients to our muscles and helps
move along waste by products.
Water is, in essence, the key to fat metabolism. Here's
why: one of you liver's primary functions is to metabolize
stored fat to be burned for energy. If you are dehydrated,
the kidneys cannot function properly and the liver begins
to take over - as a result of working overtime, the liver
metabolizes LESS fat so MORE fat remains in your body.
Sometimes we mistake mild states of dehydration for hunger.
If we don't get enough fluids, our bodies give us
indications that are similar to hunger pains. When this
occurs, we start eating because we misunderstood what are
bodies were telling us. Unnecessary calorie consumption can
lead to excessive fat!
Water is a natural appetite suppressant. Drinking lots of
water throughout the day helps to keep you feeling full. If
your stomach feels full - you are less likely to overeat!
A constant supply of water is vital before, during and
after a workout. Dehydration leads to a lack of energy,
muscle fatigue and cramping. Even small amounts of water
loss can hinder exercise performance.
Remember that alcohol and caffeine are diuretics, making
you lose even more water, so be sure to compensate for the
additional loss.
How to do it: You can replace the water lost during a
typical day by drinking a minimum of 6-8 8 oz. glasses of
water a day. Begin by drinking your first big glass of
water right when you wake up. Drink a full glass of water
with each meal. Keep water with you at all times.
To prevent dehydration, make sure you're drinking adequate
amounts of water before, during and after a workout. As a
rule of thumb, drink 8-12 ounces of water at least an hour
before beginning to exercise, 8 oz during exercise and 8 oz
when finished. If you are hungry about an hour after
eating, try drinking a glass or two of water- you maybe
misreading thirst for hunger. If you are still hungry after
15-20 minutes then proceed with a supportive snack to tide
you over until your next meal.
Here's a 'success strategy' to get you started: Make
drinking water more fun by adding a slice of lemon or lime.
Drink water out of a frosted mug or colorful glass.
Grab-n-go flavor packets add variety to water between
meals. Keep a bottle of water in the car at all times. At
work, pack an allotted number of bottled water and set a
goal to finish the pack by the end of the day.
For those who tend to prefer carbonated beverages to plain
water try sparkling water. Not only is it crisp and
refreshing, it satisfies the need for carbonation. Just
make sure you choose a sparkling water that does not
contain sugar or fruit juice to avoid additional calories.
So if your goal is fat loss, combine a total body strength
training program, supportive nutrition and some interval
training with your magic fat loss potion and you're
destined for success!
----------------------------------------------------
Holly Rigsby is a nationally recognized women's fitness
coach, certified personal trainer (CPT) and the author of
the internationally popular e-book - The Busy Mom's Fat
Loss Bible. Go to http://www.busymomsfatloss.com to get
your FREE copy and discover everything you need to know to
losing unwanted fat and how to keep it off for good.
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