Have you realize that what you drink is the first step in losing pounds? Watch out what you are drinking! Here are 17 tips to help you lose weight.
Most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.
Do you know that losing weight means cutting down on your calorie intake and burning more calories through exercise?
Well, many people fail to consider the impact that their drinks have on their weight loss goals.
Drinks contain calories just like food, but some drinks can even hinder your weight loss efforts in other ways! Here’s a guide to the main drink categories you need to watch while losing weight.
Water is remarkable as well. Over 66% of your body weight is nothing but water. This is also why water plays an important role in weight control.
Here are 17 tips to help you lose weight.
Tip #1: Drink plenty of water
It is recommended that you drink 8 glasses per day, but that may take you some time to work up to. Your body needs a whole lot of water.
Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier. When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.
The best thing about water is you can drink as much as you want because it has no calories at all. When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death.
Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.
The whole 8 glasses a day rule is really something you should strive for. The best way to do this and to measure your water intake is to buy a jug from the drug store or grocery store that is designed to hold exactly 8 glasses of water.
These are great weight loss tools because you can fill them up, freeze them and as it melts throughout the day you have fresh and cold water.
Or, if you don’t mind your water room temperature you can drink it that way as well. All that matters is that you’re getting in the water your body needs.
Tip #2: Start off your day with a fresh, clean glass of water
As soon as you get up in the morning, drink one down. This will help your body to get going because it won’t be fighting through dehydration. Also, after you drink a glass of water you won’t need to eat such a large breakfast.
A glass of water wakes up all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, but be sure to have a glass of water afterward. Caffeine dehydrates you and you want to ward off dehydration.
Tip #3: Drink a glass of water before you sit down to eat
Water will naturally make you feel fuller so you don’t have to eat as much food. Check tip #4 to see what I mean.
The best way to quench your thirst when trying to lose weight is water. Making this a habit make sure that you are full before taking some solid food.
Tip # 4: Drink a glass of water before a meal
Drinking a glass of water before every meal makes you feel full and allows you to eat less.
Researchers have shown that drinking 500 ml. of water 30 minutes before eating main meals can help with weight loss.
Likewise, having soup as an entree before a meal can help reduce the volume of the total meal consumed.
Tip #5: Don’t drink a lot of water with a meal
It is best to lessen your liquid intake during meal times. Drinking liquids with a meal can actually make you feel bloated.
You may let your stomach adjust to it which can result to binge eating when you get used to it. Drink glass of water only after 10 to 15 minutes of eating.
Tip #6: Always carry a water bottle wherever you go
Carrying a water bottle with you is one of the most practical ways you can stay fit and hydrated all throughout the day.
This can effectively reduce hunger cravings, prevent you from overeating, prevent irritability, headaches, and cramps and promote proper body functions.
Tip #7: Fruit juice isn’t as healthy as most people think either
Juice actually has a lot of sugar in it as well. Most people think juice is a good replacement for soda. Not if you’re counting calories it isn’t.
For example, while soda may have 150 calories per 12 ounces, grape juice has closer to 250. Some juices have a higher water content, so you’ll have to check the label to be sure.
However, if it’s a choice between soda and fruit juice, go with the juice. At least the juice contains some vital nutrients while soda is nothing but empty calories.
If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring.
It is even better if you can make your own fruit juice. Just be sure not to add too much sugar which adds to the calories. Instead of drink fruit juice, eat more fruit. Fruit provides your body with much-needed fiber as well as vitamins.
Tip #8: Make your own fruit juice
Drinking a cup of fruit juice that you made from fresh fruits is actually better than drinking powdered or artificial fruit juice products. Fruit juices are filled with natural vitamins and minerals that can be absorbed by your body.
Freshly made juices have enzymes that produce energy at the cellular level. It can also help suppress your appetite because it can help you feel fuller.
Tip #9: Do your best to stay away from soda
All sodas are sweetened with lots of sugar. The more you can cut out of your diet the better. Also, diet soda is still soda.
It may not have as much sugar, but it has other chemicals and components that are not good for your body either. If you drink a soda, counteract it with a glass of water. Remember, caffeine dehydrates you as well.
Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so they are not much healthier either.
You may think that drinking just one soda per day doesn’t make that much of a difference.
Let’s use some simple math to see what a positive difference this one small change can make when trying to lose weight.
The first thing to know is that every 3,500 calories you get rid equals one pound. Next, a typical 12 ounce can of soda contains 150 calories.
Here’s how it works out:
365 days in a year X 150 calories per 12 oz. = 54,750 total calories.
54,750 calories divided by 3,500 calories = 15.6 pounds!
Talk about a small change that can make add up to significant weight loss. And if you happen to drink soda in larger bottles, it could make a difference of 30 pounds or more.
But be careful that you don’t replace those calories with other calories. In other words you have to cut those calories out completely to get the full benefit.
Another thing you may not be aware of is that the sugar in soft drinks can make you thirsty. Putting you into an endless loop of drinking calorie-laden beverages to slake the thirst that the same beverages are causing.
Tip # 10: Stay away from sweetened bottle drinks
A small adjustment to get you on the right track is to cut out drinking empty calories. Drop soda and stop adding milk, creamer, and sugar to your coffee.
Energy drinks and sports drinks are also high in sugar content and need to be avoided when you are trying to lose weight.
Replace them with water, green tea and coffee without the extras. As an alternative, use stevia, a natural calorie-free sweetener.
Tip #11: Drink green tea
Green tea has been known to work well with many health conditions like infections, cardiovascular diseases, high cholesterol levels, impaired immune system, arthritis and even some forms of cancer.
This is a good alternative to quench your thirst instead of soda. It aids the digestive system and can help ease an overly full stomach and it has been linked to a reduction in cancer risk.
Green tea has definitely been promoted as a healthy drink that can help you burn fat. It contains caffeine that acts as an appetite suppressant.
According to Swiss researchers, it contains plant substances that help you burn an additional 60 calories per day.
Tip #12: Try to stick to black tea or black coffee
Coffee and tea are good sources of antioxidants. Avoid milk, cream, and sugar in your tea or coffee. If you add sugar to your coffee you’ll spike your insulin levels that will contribute to insulin resistance.
Some research proposes that adding dairy to your coffee may interfere with your body’s absorption of beneficial chlorogenic acids. Meanwhile, look for organic and high-quality sources of coffee.
Adding milk is not favorable to your tea. The proteins in milk may bind to and neutralize the antioxidants in tea. So, its health benefits are considerably reduced.
Black teas have the highest caffeine content. They reduce plaque formation, prevent cancer, lower the risks of diabetes, relieve stress, promote healthy digestive track and increase energy.
Tip #13: Go easy on the tea and coffee
They are pretty much harmless if you don’t add a lot of cream and sugar to them. It is the cream and sugar that becomes fattening.
Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time.
Now think of how many pieces of cake you are eating when you have a Venti Starbucks Latte – yikes. Watch out how you consume them.
Tip #14: Reduce your caffeine intake
Caffeine should always be taken in moderation. Too much caffeine can be bad for your health. Caffeine is known to block absorption of Vitamin C.
It also creates a bit of unhealthy acid in your system and stimulates sugar cravings. Try to limit it to one or two cups per day.
Avoid being addicted to caffeine because like sugar, it has the tendency to overstimulate and then weaken the adrenalin glands. One might also suffer from high anxiety, insomnia, fatigue, upset stomach, irritability among others.
Tip #15: Here’s another interesting word on coffee
Some people have reported that when they drank black coffee before exercising, they lost more weight.
There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel.
It’s worth trying if you can stand black coffee. Just remember to drink plenty of water during your exercise!
Tip #16: If you can say no to alcohol, then that is best
Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening.
Beer is especially fattening. Cocktails are fattening depending on what they are made of, for instance, whiskey and sodas.
The whiskey may not be fattening, but soft drinks definitely are.
Plus, after a few drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make rational decisions regarding your diet and it’s usually late at night. Just before you pass out from a night of drinking, you already overeat.
The overall combination is just not a good one.
Tip #17: Prepare your own diet shake recipe
Diet shake recipes will add variety to your diet, taste delicious, and will help you as you try to lose weight.
Smoothies and shakes are an ideal diet treat in the summer months because fresh produce is so plentiful.
However, with all of the frozen fruit available, you can enjoy tasty shakes and smoothies throughout the entire year.
Frozen fruit tastes just about as good as fresh; add in some low-fat yogurt, and the shake will have an even better taste and be more enjoyable.
One of the diet shake recipes that you can try uses mandarin oranges, mango, and ice. Then add a scoop of protein powder and low-fat yogurt.
This makes a refreshing beverage that not only tastes good, but it will also fill your belly and help you lose weight at the same time.
From time to time, when you want to mix things up, you can replace the yogurt with banana or both. Adding fruit juices is another way to give a fresh flavor to your smoothies and shakes.
For example, cranberry juice has positive health benefits for your kidneys. Add some cranberry juice, apple juice, blueberries, strawberries and banana together, then blend it until smooth. This makes an excellent breakfast drink and is a great way to start your day.
If you love the taste of chocolate, but can’t eat it because it’s too high in fat, then there is good news! You can add cocoa powder to your diet shake recipes.
One good recipe is to mix cocoa powder, banana, low-fat yogurt, honey and ice together. Now you can satisfy your chocolate craving without having to feel guilty about it.
Of course, you shouldn’t drink a smoothie like this every day, but it makes for a nice change of pace that will help you stick to whatever diet plan you may be on.
Finally, feel free to experiment with diet shake recipes of your own. If you stick with low-calorie foods, then the resulting shakes and smoothies should taste great and help you lose weight.
Hopefully, these tips help on drinking your way to weight loss. Again and as always, gulp on healthy drinks to lose weight.