Water, Health, and Weight Loss Secrets

Do you aware that one of the main health and weight loss secrets is drinking enough water? I met few dietitians last week and they share some information about the importance of water relating to our health and program in weight loss.

After collecting and compiling all the information, including some searching work from the internet, I would like to share these health and weight loss secrets with you. I hope these health and weight loss secrets will increase your awareness of drinking enough water in your daily lives..


Health and weight loss secrets #1: Water vs Dehydration

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It is found that 75% of Americans are chronically dehydrated. Is this just applied to Americans? The answer is ‘No’. This applies to half the world population. Commonly, people only drink when they feel thirsty. Anyway, if you feel thirsty, you are most probably down about 30 ounces of water.

Health and weight loss secrets #2: Water vs Thirst Mechanism

Statistic showed that the thirst mechanism is very weak in 37% of Americans, and so does residents from other countries. The situation becomes worse for the elderly people. Have you noticed that elderly people generally drink less water than the youngster?

There are quite a number of studies indicate that a lot of people misinterpret thirst for hunger. Unknowing these health and weight loss secrets, people start eating even though the reality is they are lack of water instead of hungry.
So when you want to put something into your mouth next time, pause and ask yourself whether you are really hungry. Most of the time, you may end up a glass of plain water and this definitely will help you in your healthy program for weight loss. A study from University of Washington revealed that one glass of water will shut down midnight hunger pangs for almost 100% of the dieters in that study.

Health and weight loss secrets #3: Water vs Metabolism

Besides health and weight loss secrets stated above, study also shows that even mild dehydration will slow down ones metabolism as much as 3%. If you are serious in your program for weight loss, you need to know lower metabolism means burn fewer calories, and you will not enjoy optimal results in your program for weight loss.

Health and weight loss secrets #4: Water vs Back and Joint Pain

Preliminary research revealed that 8 to10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. While waiting for more clinical studies to ascertain this claim, there is no harm if we drink enough water in our daily lives. Read more factors that affect your body needs for water if you really want to lose weight.

Health and weight loss secrets #5: Water vs Cancer Risk

There are few preliminary studies indicated t that drinking 8 glasses of water daily will decrease the risk of colon cancer by 45%, besides slash the risk of breast cancer by 79%. In addition, one is 50% less likely to develop bladder cancer based on the studies.

We might need more scientific clinical studies to support how important of water towards our health and program for weight loss. Besides understand weight loss concept, make use of these health and weight loss secrets to get optimal weight loss results.

Seven Tips for Weight Loss

Below 7 tips for weight loss in eating will help those people who are under weight loss program.  Having correct type and knowledge of food will increase the success rate in losing weight.

Tips for Weight Loss #1: Stop Forbidding Food

A research shows that when you restrict certain food groups, all your body and mind want to do is eat them. It is the basic human nature to want something you cannot have. The best thing is to stop forbidding certain food groups and start eating less of them.  Please bear in mind, to lose weight and keep it off, you must build an eating habit that you can stick with it forever.


Tips for Weight Loss #2: Have Mini Frequent Meals

Most of the city dwellers usually eat outside and eat too much in each meal. The food we consume each day is converted into calories to give us energy for our daily activities. However, excess of calories which are not expended will stored as fats. Therefore, practicing eating smaller serving of food more frequently will allow our bodies a chance to burn off calories before they are stored as fats.

Tips for Weight Loss #3: Escape Emotional Eating

Determine if you are really hungry or eating for other reasons, like boredom or depression. Once you know your triggers, have a list of alternate things to do when the mood strikes. You may choose to talk to a friend, take a walk, dance in the music etc instead of eating. This will save you from putting 470 calories into your mouth for a blueberry muffin from Dunkin Donuts, or 570 calories for large fries from McDonalds.

Tips for Weight Loss #4: Skip Liquid Calorires

Study showed that liquid calories did not trigger satiety mechanisms. A group of people was asked to take 450 calories of jelly beans each day while the other group was ask to consume same amount of calories in liquid form such as juice or soda.  At the end of the study, it was found that the jelly bean eaters ate 450 calories less than the other group per day.

Beware of alcohol calories too. You may end up consuming large amount of calories if you don’t count them. Below are few examples of alcohol calories in one ounce:
# Red wine: 20-25 calories (depend on the proof)
# White wine: 20-25 calories (depend on the proof)
# Vodka, rum and whiskey: 80 proof = 64 calories, 90 proof = 73 calories, 100 proof = 82 calories.
# Guinness: 9.2 calories
# Bailey’s: 70 calories

(Note: 1 ounce = 29.5735 ml)

Tips for Weight Loss #5: Be Cautious With Hidden Fats

A lot of people know that they consume fats in variety ways, including nuts, cheese and deep fried foods. Anyhow, they don’t aware that there is hidden fat in many of the most common foods, whether they are prepared at home or eaten outside. Even boneless and skinless chicken breast has 25% fat.  Some salmon can contain even 50% fat.  Start concerning these tips for weight loss and you will see results in your weight loss program.

Tips for Weight Loss #6: Beware Of Adding Fat

Below are examples of some items that you must pay attention when you include them in your food:
# Butter and margarine: 100 calories per tablespoon
# Cream: 37 calories per tablespoon
# Olive oil: 120 calories per tablespoon
# Sour cream for dips: 26 calories per tablespoon

Tips for Weight Loss #7: Give Signal To Stop Eating

We can signal our body when it is time to stop eating by simple ways. For example, some people use to brush teeth immediately after the meal as a way to signal their brain that it is time to stop eating. And it works. Others chew sugar-free gum, which contains about 5 calories per piece as alternate way when they feel want to eat something.

Eating healthy is very important in a healthy weight loss program.  In any ways to lose weight, it is important for us to get extra tips for weight loss in every single aspect of life.

So, start your new life with these 7 tips for weight loss!

Protein for Weight Loss

Protein does play an important role in a healthy program for weight loss.  It is considered as building blocks as it is responsible for the growth and repair of tissue (especially muscle tissue) in the body as well as functions as enzymes, as transport carriers and as some hormones.

We need to eat protein in a healthy program for weight loss as protein has the highest thermogenic effect if compared to carbohydrate and fat.  Thermogenic effect refers to the calorie-burning process of digestion. It occurs when protein molecule is simplified to amino acids, carbohydrate to simple sugar, and fat to fatty acids.

Studies revealed that it took as much as 30% of the calorie value of protein to break down to acid amino, while it took only 2% of the calorie value of fat to break down to fatty acids.  This means for every 1000 calories of protein we consume, 300 calories are used in digest process, leaving only 700 calories for body usage. Isn’t it pretty cool? We only have 700 calories counted for every 1000 calories of protein we eat.  That is why you must include protein in your program for weight loss.

Put in another word. You can say that your metabolic rate will increase by up to 5% in response to eating fats.  When you consume carbohydrates, your metabolic rate will increase by approximately 10%, and protein can increase your metabolism by up to a whopping 30%.  So, I guess you won’t feel surprised next time if you are asked to consume protein in your program for weight loss.

Do not get me wrong.  You are not supposed to discount your carbohydrates and fat consumption for optimal results in your program for weight loss.  Please refer my essential nutrients articles for suggested nutrients proportions in a healthy program for weight loss.

Protein we should consider in a program for weight loss

Let’s go further about protein if you want to include protein in your program for weight loss.  Proteins are complex organic compounds and broken down in either essential or nonessential amino acids. Our bodies need about 20 amino acids for the synthesis of its proteins. Our bodies do make some amino acids, but there are 9 amino acids we must obtain through food sources.

Proteins from animal sources, such as fish, eggs, milk, meat, and cheese are sources of complete proteins, as they provide all 9 indispensable amino acids in adequate amounts.  Proteins from plant-based sources such as grains, fruits, vegetables, nuts and seeds tend to be deficient in one or more of the indispensable amino acids and thus considered incomplete proteins.  Incomplete proteins can be combined to make a complete protein.  Rice and beans, milk and wheat cereal, and corn and beans are examples of these combinations.

It is recommended that people enrolled in a healthy program for weight loss consume about 25% to 30% protein in your daily food intake.  Please refer my essential nutrients article as you will get the answer there.

Conclusion: Include protein in your program for weight loss

Please include protein in your daily diet if you are serious in your program for weight loss.  Anyway, always remember to have a balance diet as well as right exercise in your program for weight loss.
Good luck in your program for weight loss!

Calculate Calories if You Want to Lose Weight

t is a common thing that we do not calculate calories consumed when we take food unless we are under a supervision of nutrition consultant or following strictly to a diet book.  In fact, most of the people do not even know how to calculate the calories intake.

Anyhow, when the moment you decide to lose weight, your world might change 360 degree especially in the food and nutrition aspect.  You might start to concern how to calculate calories intake so that you are not over eating.

If you totally don’t know how to calculate calories of food, please don’t give up.  You could first start with monitoring your calories intake by the below “3333” diet habit which recommends we take 3 servings of fruits, vegetables, protein and carbohydrates in our daily meal with minimum fats. Some of my friends try it and find it helps a lot especially at the initial stage of adjusting their diet habit.

The United States Department of Agriculture (USDA) sets the serving size for food categories above:

Fruits and Vegetables
A serving size equals to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup.  However, a single piece of fruit, such as an apple or an orange counts as one serving.

1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans or 1 egg can be considered as 1 ounce equivalent from the protein (meat and beans) group. Adults are recommended to take 5 to 6 ounces of protein depending on their gender, age and level of physical activity.

Refer to grains here.  1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.  Adults are recommended to take 3 to 4 ounces of grains depending on their gender, age and level of physical activity.

Following “3333” diet habit, we do not calculate calories intake.  We do suggest consuming at least 3 servings of fruits and vegetables each every day, and not more than 3 servings of protein and carbohydrates each every day.  To make it easy, the serving size is roughly measured by palm and fist so that you can estimate your serving size of food even you don’t know how to calculate calories consumed.

(Note: A “cup” is referring to a  cup which is about 240ml or 8oz.  It is usually used to measure the serving size of fruits and vegetables while we use ounce to measure the serving size of carbohydrates and protein.)

Of course it is better if you calculate calories consumed daily if you have the knowledge.  Below are some of the common foods with calories stated to help you understand better about calories contained in each type of food.

Whole wheat toast: 80 calories per slice
Whole grain cereal: 100 to 120 calories per cup
Plain instant oatmeal packet: about 100 calories per packet
Brown rice: 110 calories per half cup
White rice: 80 calories per half cup
Doughnuts: about 200 calories each at Dunkin’ Donuts
Blueberry muffin: 470 calories each at Dunkin’ Donuts
Baked potatoes: 220 calories for medium-size
2 slices of a medium hand-tossed cheese pizza at Pizza Hut: 520 calories
Soup at restaurant:
Baked potato soup: 650 calories per serving
Cheddar broccoli soup: 460 calories per serving

Milk: 100 calories per cup
Poached eggs: 90 calories per egg
Egg white: 15 calories per egg white
Chicken: 48 calories per ounce
Shrimp: 26 calories per ounce
Beef: 60 calories per ounce
Fish: 30 to 45 calories per ounce

Mixed greens: 8 calories per cup
Steam carrot: 46 calories per cup
Steam broccoli 24 calories per cup
Steam spinach: 8 calories per cup
Tomato: 38 calories per cup

Fruit juices: 120 calories per cup
Medium-size orange: 65 calories each
Medium-size pear: 98 calories each
Medium-size banana: 105 calories each
Pineapple: 80 calories per cup
20 medium seedless grapes: 30 calories
Strawberries: 46 calories per cup
Raspberries: 62 calories per cup
Blueberries: 82 calories per cup

Peanut: 160 calories per ounce
2% cottage cheese: 180 calories per cup
Cheddar cheese: 110 calories per ounce

Light garlic sauce: 18 calories per tablespoon
Sugar: 46 calories per tablespoon
Peanut oil: 120 calories per tablespoon
Olive oil: 120 calories per tablespoon
Jam: 18 calories per teaspoon
Butter: 100 calories per tablespoon
Peanut butter: 95 calories per tablespoon
Satay peanut sauce: 150 calories per quarter cup
Mayonnaise: 100 calories per tablespoon
Mustard: 5 calories per tablespoon
Balsamic vinegar: 10 calories per tablespoon
Low fat dressing: 24 calories per tablespoon
Sour cream: 26 calories per tablespoon
Caesar dressing: 85 calories per tablespoon
Chili sauce: 26 calories per tablespoon
Oyster sauce: 23 calories per tablespoon

If you are not used to calculate calories intake everyday, at least use your hands to measure the portions if you serious enough to lose weight.  Of course, you need to change your lifestyle and have correct weight loss concept before any program for weight loss.