Currently, the majority of adults in the US are overweight or obese. As a result, their risk of life-threatening conditions such as heart disease is higher. Additionally, they may suffer from lower mobility, arthritis, low self-confidence, and gallbladder disease. Here at Timeless Wellness Clinic in Pleasanton, CA, we know that losing weight and becoming healthier is one of our clients’ top goals.
So, how can you best achieve a healthy weight? The answer is that you will need to modify your lifestyle. One of the easiest ways to get started is to drink more water, which reduces your calorie intake and helps you burn more energy. Once you’ve made this small change, you can contact the professionals at your local clinic for more advice. They can perform a metabolic test on you and then work out your ideal diet.
Is Drinking More Water an Effective Way of Losing Weight?
If you’ve been trying to lose weight for a while, you’ll have heard a lot of tips from well-meaning relatives and friends. While some of them are useful, others can be counter-productive or even dangerous. One common piece of advice is to drink more water throughout the day. But is this a good way of shedding pounds and if so, what’s the science behind it?
Many studies have shown that people who drink large quantities of water are more likely to lose weight or maintain a healthy weight than those who don’t. There are several reasons for this. Firstly, water fills up your stomach, so you’re less hungry. It also quenches your thirst, so you won’t be tempted by that can of soda. Additionally, drinking water helps you burn calories because it increases your resting energy expenditure.
It Makes You Feel More Full
Sometimes, you might want to eat more even after you’ve already consumed a lot of food. This could be because your body is mixing up the hunger signal with the thirst signal. By consuming plenty of water, you can reduce your total calorie intake. Interestingly, drinking more doesn’t seem to affect the hunger levels of young people, but it makes a big difference to those who are middle aged or older.
If you’re in your 40s or beyond and struggling to get rid of your excess weight, try to drink a glass of water before every meal. You’ll be surprised at how quickly you feel full and how little you eat.
It Helps You Burn Calories
You burn calories even when you don’t move around. This is called your resting energy expenditure, and it is necessary because your body has to renew cells, repair wounds, digest food, and process past events. Everybody has a different resting energy expenditure, and it can be helpful to find out more about it through a metabolic test. That way, you can tailor your diet to fit your body’s energy needs.
When you drink water, the amount of energy burned is increased by up to 30% for approximately 60 minutes because the water has to be processed. Some studies have shown that you could lose 4-5 pounds a year simply by increasing your water intake. It is believed that the effect is even more drastic when you drink cold water, which has to be heated up by the body before it can be used.
It Prevents You from Drinking Other Beverages
When losing weight, most people are very conscious of the foods they eat. But often, they don’t think twice about their drinks, which don’t feel filling and therefore aren’t perceived as calorie-rich. Unfortunately, beverages like coke, Dr. Pepper, and fruit juices can hold as much energy as junk food. In fact, 12 ounces of coke contain 140-150 calories, which is around 7% of an average adult’s recommended daily intake.
What’s more, sodas add no nutrients to your diet, so you are consuming “empty calories”. When you choose to drink plenty of water every day, you won’t crave sweet drinks anymore because you won’t feel thirsty.
How Much Water Should I Drink?
Now you know why drinking water can help you lose weight, you might wonder how much you need to consume every day. If you’ve looked for recommendations on the internet, you might have come across the advice to drink eight 8-oz glasses per day. But this amount is quite random, and it might not be suitable for you.
Individuals who do a lot of exercise and sweat a lot will need to consume a lot more water than those who lead a mostly sedentary life. Similarly, older people and women who are breastfeeding need to drink more, but people who consume liquid foods like soups don’t require as much water. Contact your local clinic and book a metabolic test to find out how much you should be drinking on a daily basis.
How Else Can I Lose Weight?
Increasing your water intake is a great way of kick-starting your weight loss journey. But to see the best results, you should also make other lifestyle changes. Analyzing and improving your diet, increasing your exercise levels, and cutting down on alcohol are some of the best ways of achieving a healthy weight.
Check Your Diet
The quantity of food you eat affects your weight, but so does the quality. To achieve your goals, you should limit your intake of sugary foods such as sweets and cakes and starchy foods like white bread and pasta. Generally, protein-heavy dishes that contain beans, eggs, or similar ingredients make you feel full for longer, which causes you to eat less overall.
Most people who are overweight or obese also suffer from nutritional deficiencies because their diet isn’t optimized. Speak to your healthcare provider about the vital nutrients and minerals your body needs and what foods contain them. By upgrading your diet and including plenty of fresh food, you’ll not only lose weight, but you’ll also feel more energetic and youthful.
Choose and Stick to an Appropriate Meal Plan
The process of losing weight is different for everyone, so it’s impossible to come up with a one-size-fits-all meal plan. For example, some people do better when eating two to three large dishes a day, while others prefer more frequent but smaller meals. At first, many people opt for a starvation diet because they believe that this allows them to lose weight more quickly.
But this strategy can harm the body and cause long-lasting damage. By working with professionals who can test your metabolism and come up with an appropriate meal plan, you can avoid putting yourself at risk and improve the chances of success.
Increase Your Exercise Levels
You can increase the effectiveness of your diet by exercising more and burning calories. There are countless types of exercise out there, so you’re sure to find something that appeals to you. Many people begin by walking more frequently, taking the stairs instead of the elevator, and completing short fitness routines throughout the day.
If you’re not sure how to get started or you’re worried about hurting yourself while exercising, you might benefit from the help of a personal trainer. They can develop a program that is safe and effective for you and help you stay on track over several weeks or months. When you come to the clinic, your providers can recommend good gyms in your area.
Cut Down on Alcohol
Did you know that one glass of wine may contain as many calories as a piece of chocolate? People who drink a lot of alcohol frequently have trouble getting rid of excess weight. Often, they are not even aware of how many calories they ingest through their drinks. If you’re serious about achieving your target weight, you should limit your alcohol consumption to once a week.
Shed Your Extra Pounds Now
Losing weight is extremely hard, which is why so many people are currently overweight or obese. If you’re serious about your weight loss journey, you should begin making lifestyle changes as soon as possible. An easy way to start is to increase your water intake, which can help you cut down on calories, prevent you from drinking unhealthy beverages, and encourage your body to burn more energy.
A next step could be to visit your local clinic and undergo metabolic testing. The more your healthcare professionals know about your metabolism, the better they can tailor your weight loss plan to your body’s individual needs. Get in touch with us today at Timeless Wellness Clinic in Pleasanton, CA to schedule your first appointment. We will be pleased to welcome you to our clinic and help you figure out a way forward.