Thursday, May 28, 2020

One Super Simple No-Fuss Trick for Easy Weight Loss

If you currently consume any liquid calories, one of the easiest and most effective weight loss changes you can make is to switch your bevy for water. Liquid calories include:

  • Soda
  • Juice
  • Sweet tea
  • Energy drinks
  • Sports drinks
  • Chocolate milk
  • Coffee with sugar
  • Vitamin-enhanced water

While some of these drinks are marketed to appear healthy, most sweet drinks - including juices, contain as much sugar as a soft drink ounce for ounce. Whether that sugar is labeled 'fructose', 'sucrose', 'high-fructose corn syrup' or 'cane sugar' doesn't make a difference. All added sugars are metabolized in the same way, and when it comes to liquid sugars there are simply no health benefits. Unlike sugars from complex carbs or those found in fruit, the levels of sugar contained in sodas, juices and other sweet drinks are substantially higher, lack fiber and are absorbed much more quickly. Sweet drinks are associated with a range of health complications, both in obese and non-obese individuals, including fatty liver and diabetes, high blood pressure and coronary heart disease.

Additionally, sugary drinks fail to send the signals to your brain to let you know you've consumed enough calories. As an example, consider how many oranges you could consume in one sitting before growing tired of oranges. Most of us would comfortably stop at one, maybe two if hunger has really struck. That's because in addition to the sweet sugary goodness an orange provides, you're also consuming fiber. Fiber is an essential part of a healthy diet, and it contained in all fruits and vegetables. Fibrous foods don't just take longer to eat, which gives your brain a chance to catch up to your stomach, they also slow down sugar absorption and digestion. On the contrary, a glass of orange juice contains no fiber, and an average 8-ounce glass contains about four oranges worth of sugar - roughly 21 grams, or more than 5 teaspoons worth.

That's why swapping out liquid calories for water is so incredibly effective, particularly for individuals who consume sugary beverages regularly or in large quantities. And that's why the easiest thing you can do for your health today is quit liquid calories for good.

Drinking the Right Amount of Water for Weight Loss

Getting plenty of water can be a daily challenge for many. But getting all of your liquids comes with many health benefits worth taking advantage of. When your body can maintain a proper balance of fluids and electrolytes, it can perform all of its functions better and with more efficiency. Staying hydrated improves muscle function, brain function and bowel function, and has been associated with improved mood and memory.

That makes water an essential component of effective weight loss. Alongside existing evidence that links drinking plenty of water throughout the day to a loss in body weight, here are two more compelling weight loss reasons to keep the Nalgene nearby.

Water lets you get the most of your workouts

Staying hydrated and working out go hand in hand, and working out comes with a bounty of benefits. Proper liquid consumption improves circulation, helps to flush out byproducts more efficiently, keeps joints better lubricated and prevents cramps and general fatigue. In addition to helping you reach your weight goals, incorporating cardio, strength and flexibility workouts into your routine now will help you to improve your cardiovascular function, prevent joint pain and increase your range of motion, which will reduce your risk for developing preventable illnesses and injuries, and could easily add years to your lifespan.

Water helps you stay within your daily calorie goals

Water adds volume to your stomach, giving you more of a full feeling during and between meals.
Occasionally, you'll confuse thirst for hunger. Drinking water can help satisfy these cravings.
Replacing your other favorite beverages with water can significantly lower your calorie consumption.

Because of these benefits, Bariatric Direct recommends consuming 96 oz of water daily as part of your weight loss program. If plain water doesn't always entice you, adding sugar-free flavoring such as Mio or Crystal Light can help you to consume the water you need to stay on top of your weight loss goals.