Drink More Water to Lose Weight

Water makes up 70% of our body composition. All body functions require the presence of water. Water transports substances throughout the body, it helps regulate body temperature, and removes waste. A well hydrated body enables body functions to occur more quickly and efficiently.

Approximately 73% of all Americans are chronically dehydrated. Just 2% dehydration results in headaches, fatigue, and fuzzy thinking. 4% dehydration results in a decrease of muscle strength, and endurance. 10% dehydration results in weakness and decreased tolerance for heat. The loss of 20% of body hydration can result in coma and/or death.

If that doesn't convince you to drink more, maybe knowing this will. When you are dehydrated you slow down fat metabolism. The liver's main job is to convert stored fat into energy, but when the kidneys are deprived of water, this process of conversion is slowed down, to protect and preserve water in the kidneys. When you give the body all the water it needs, it flushes out the fluids it has been holding on to for survival. This will result in the loss of water retention and bloating.

Drinking more water will not only speed up your metabolism, but it will help you consume less calories. Thirst and hunger sensations are triggered together. If there is a slight hydration, the thirst sensation may be mistaken for hunger. Many people will eat, when their body is really craving fluid. Drinking more water throughout the day can prevent overeating.

How much water should You drink? Experts suggest drinking at least 64 oz. of water a day, that's eight- 80z. glasses. A good guide for daily consumption is 1 oz. for every 2 pounds of body weight. If exercise is part of your daily routine you will require more to replace water loss from sweating. Drink 3 cups of water for every pound lost during exercise. Drinking before, during, and after exercise will keep energy levels high and help recovery after training.

Can I count my favorite soda, as part of my fluid intake requirement for the day? While we do get some fluids from food and other drinks, Alcohol and caffeine drinks do not count because they both require more water to process than the beverage contains. Caffeine free sodas contain high levels of sodium which cause water retention and dehydration. Please see post about Soda for more reasons to eliminate it from your diet.

Can drinking too much water cause problems? Yes, people with kidney problems or other conditions where fluid intake needs to be limited, should follow their doctors recommendations concerning sodium intake. One potential but rare side effect of fluid intake can be hyponatremia, where electrolytes became imbalanced, resulting in severe illness and possible death. An electrolyte replacement drink, such as Sustain can help to prevent this.

How do I increase my fluid intake?

1. Carry a water bottle with you in the car

2. Keep a water bottle at your work desk

3. Drink a glass of water with each snack or meal

4. Try adding flavors to your water (Sustain)

5. Eat more fruits and vegetables

Health benefits of drinking water.

regulates appetite

increases metabolism

boosts energy levels

reduces bloating

reduces headaches

reduces blood pressure

reduces cholesterol

eases joint pain

improves muscle tone

decreases ricks of some cancers

reduces chance of kidney stones

releases toxic waste

improves skin

* see post about Sustain, under Melaleuca on the home page tool bar

Spaghettti Squash Spaghetti Dinner

You can still have Spaghetti dinner with your family. Substituting the high carbohydrate noodles with squash. I usually serve both noodles and squash so family members can choose. I prefer the squash noodles and so do most of my family members.

Choose a sauce that is low in carbs/sugar

Use lean meat, such as Ground Turkey Burger, or extra lean Hamburger *see note

Add vegetables such as Peppers and Mushrooms

Serve with a Green Salad

* You can remove excess fats from ground beef by placing cooked hamburger in a colander and running hot water over it.

Mozzarella Cheese Sticks and Canadian Bacon

Low fat cheese Sticks (2.5 g. fat each)

Low fat Canadian Bacon

Mustard

Serve with apple slices

Serving as shown is 125 calories, 3 g. fat, 13g. protein, 14 g. carb

Gremolata Crusted Tilapia

This fish recipe is tasty and nutritious. It is a 30 min. meal that can be thrown together quickly with few ingredients. You can use other white fish, such as cod or halibut. I use Tilapia for it's mild flavor, and smell, it is also usually priced well. Try to buy wild Tilapia, instead of farm raised. It has better nutritional value, especially in regards to Omega 3's.

1 slice whole grain bread

1/4 c. fresh leaf parsley

1 clove garlic, minced

1/2 t. finely grated lemon peel

1/8 t. ground black pepper

1/4 c. canola or olive oil low fat mayonnaise

6 Tilapia fillets

1 t. lemon juice

Preheat oven to 425 degrees F. Place bread into a food processor, and process until small crumbs form. Remove the crumbs and set aside. Place parsley, garlic, lemon peel and pepper into the processor. Process until blended. Add mayonnaise and process until blended. Place the fillets onto lightly oiled baking sheet. Evenly sprinkle the fillets with lemon juice, and then evenly top with the mayonnaise mixture. Next sprinkle bread crumbs over fillets. Bake for 15 min. or until fish flakes with a fork.

Mom's Beef and Bean Burritos

1 and 1/2 lbs. extra lean ground beef

1 medium onion diced

2 (4oz.) cans diced green chilies

1 T Low sodium beef bouillon granules

2 t. oregano

2 t. garlic powder

1 (15 oz.) can of kidney beans

2 small cans of refried beans

30 fajita sized carb balance tortillas

Brown hamburger with onion, seasonings, and chilies, drain off any fat. Place meat in a large pot, stir in beans and allow to simmer on low, until flavors have combined. Soften tortillas in microwave or on a warm skillet. Spoon 1/4 c. of meat and bean mixture into center of tortilla, fold in ends and sides. Brown on skillet and serve with lettuce, tomatoes, salsa, and low fat sour cream. I like to brown, cool, and seal individually in a sandwich bag. They are then frozen to grab later and microwave for a quick and easy snack that can be eaten in a hurry. My kids love these. I have fond memories of my mom multiplying this recipe on a giant skillet before livestock shows, so she could warm them on an electric frypan before and after our sheep shows.

These small burritos are about 160 calories, 5 g. fat (3 1/2 saturated) 12g. protein and, 12g. carb. I double the meat mixture in a large tortilla for a main meal or for my husband. My Dad and brother are cattle ranchers so I have not done this, but if you substitute ground turkey breast for the beef you could cut about 15 calories and 3g. of saturated fat from each burrito. If you try this please let me know how it went.

Pumpkin Muffins

1 3/4 c. dry muffin mix (see muffin mix recipe post, also in breads)

1/3 c. sugar or sugar substitute (I have tried omitting this, but my family wouldn't eat them)

3 medium egg whites

1/3 c. agava (natural sweetner, resembles a thick syrup)

1/3 c. fat free plain greek yogurt (fat free regular yogurt will cut protein value in half, but works well too.

1 c. canned pumpkin

2 T. mini semi sweet choc chips (opt. that will please the kids), or chopped nuts.

*2 T. choc. chips or chopped walnuts adds 9 calories and 1/2 g. fat per muffin, while nuts add about the same # of calories, they also add a bit of protein, and their fat is the good fat.

Bake at 375 for 12-15 mins. for mini muffins and 15-18 mins. for regular sized muffins

1 regular muffin or 2 mini muffins with sugar = 110 calories, 4g. protein, 0g. fat, and 21 carbs.

muffins made without sugar or with a no calorie sugar substitute = 89 calories, and 16 carbs.

Eating these muffins with 3 egg whites adds 50 calories and 12g. protein for a balanced meal