Water
is probably the single most critical mechanism in losing weight
and keeping it
off.
Water
suppresses the appetite and helps the body metabolize stored fat. A
decrease in
water intake will cause fat deposits to increase; an increase in water
intake
can actually reduce fat deposits.
Here’s
the reason why. Your kidneys cannot properly function without the right
amount
of water. When they are not working to capacity, some of the load is
passed
onto the liver.
One
of the liver’s chief functions is to metabolize stored fat into usable
energy….but,
if the liver has to do part of the kidney’s work, it can't function at
full capacity.
As a result, it metabolizes less fat, and more fat gets stored in the
body…and all
your weight loss efforts slow down, or come to a stop.
When
the body doesn't get enough water, it perceives this as a threat to
survival
and begins to hold on to every drop. Water is stored in extra cellular
spaces.
This shows up as swollen feet, hands, and legs.
Diuretics
are a temporary solution at best. They force out stored water along
with some
essential nutrients. The body perceives a threat and will store water,
thus,
the condition quickly returns.
The
best way to overcome the problem of water retention is to give your
body what
it needs – plenty of water! Only then will stored water be released.
It
also helps prevent the sagging skin that typically follows weight loss.
Water
helps rid the body of waste, and during weight loss, the body needs a
lot more
water to get rid of all that metabolized fat.
How
much water is enough? A person should drink eight (8-oz.) glasses every
day. However,
the overweight person needs on additional glass for every 25 lbs. of
excess
weight. To utilize water most efficiently during weight loss, follow
this
schedule:
Morning:
One quart over a four hour period.
Afternoon:
One quart over a four hour period.
Please
give your body what it needs to shed stored fat….WATER!!!
Another
rule of thumb: Drink half of your body weight in ounces,
or at least one glass per hour until
early
evening. For example: 240 lbs. = 120 oz. of water a day.
Beware of Trigger
Foods!!!
Trigger
foods are the ones that you love and crave. They make you feel good
while you
eat them. Then, you feel guilty because you know they’re sabotaging
your
results.
Have
you ever started with just one potato chip or one chocolate-chip cookie
and
ended up eating the whole bag? Those little snacks can add up to big
doses of
fat and calories.
Look
at the damage that trigger foods can do to your meal plan:
•
peanuts (1 cup) 835 calories, 71 grams of fat
•
corn chips (7 ounces) 1,065 calories, 66 grams of fat
•
chocolate-chip cookies (6 small) 350 calories, 16 grams of fat
A
25–30 gram protein portion is a serving of lean meat about the size of
your
palm.
A
portion of fruits or vegetables is about the size of your fist. These
guidelines are, of
course, not exact. A palm-sized protein portion will range between 25
and 30
grams of protein.
Pick
the foods and flavors that you enjoy. Remember that protein plus
healthy
carbohydrates will help you burn calories and keep you feeling full.
Food
Myth
To
lose weight, you need to cut out all the fat you eat.
Food
Fact
Reduced-fat
foods often have the same number of calories, or even more calories,
than
full-fat products due to added sugar. And, because they are “low-fat,”
you may be
tempted to eat a larger serving.