June: Water and Weight Loss

Munch on This!

So, I’ve said it before but it is important enough to say again. Hydrate, hydrate, hydrate! We all need to be drinking 8-10 8oz glasses of water a day...our metabolism depends on it! What do I mean by that?

Okay, without getting too scientific, our liver is responsible for converting our stored fat into energy (A.K.A. Metabolism). However, the liver is a very busy organ as it is also the kidney’s wingman. More specifically, when the kidneys can’t do their job, the liver steps in to help out. Here’s where water comes in. Your kidneys require plenty of water to function properly. They tend to slack off when they don’t have enough. As a result, the liver has to help and, therefore, can’t perform its fat metabolizing duties as efficiently.

In addition, your body goes into water “starvation mode”. Just like when you restrict your caloric intake too much (like how I fit that in?!), your body goes into survival mode and holds on to all the water it can get its hands on (A.K.A. bloated). I guess what I am saying is that you are helping your body store fat and look puffy by not drinking enough water.

It is that simple. No, you’re not going to lose 25 pounds just by drinking water. However, it is going to ensure that you aren’t robbing your hard earned muscle of the water it needs to recover and rebuild (remember, the more muscle you have the more calories you burn the more weight you loss)and your going to enable your body to burn fat more efficiently….just by drinking water.

Bottom Line: Drink 8-10 8oz glasses of water a day. Yes, you will be making many runs to the bathroom…at first. That is just your body getting rid of all that water it has been holding on to. Give it a chance…your body will adjust.

Wait, wait, wait… don’t just chug it. There is such a thing as too much water. Drink a glass at every meal and continually sip on it throughout the day. This will also ensure that you are well hydrated for your workouts.

Side note…our performance in the gym can suffer from as little as a 2% body weight loss that results from dehydration. If you can’t work as hard you won’t burn as many calories…think about that. So, to be on the safe side, you should drink 4oz every 15-20 minutes when you are working out.

Okay, okay…enough lecturing. You get the point. Drink Water!

P.S. Oh I almost forgot...caffeine is a diuretic that can ultimately lead to dehydration. When we get dehydrated our bodies hold on to fluid as a survival mechanism…again, b-o-a-t-e-d.

According to Jillian Micheals, team trainer from The Biggest Loser, we should drink 8 additional ounces of water for each caffeinated drink we consume. Think about all the beverages that contain caffeine…coffee, hot tea, iced tea, diet colas, even Crytal Light Iced Tea, etc.
More Diet Tips & Tricks

Snack Attack

I absolutely love these. I don't have a sweet tooth so much but I love chips and salty snacks. The Quakes Rice Snacks in ranch flavor completely satisfy my "salty tooth".

They come in a number of flavors and only have about 60 calories per serving and no fat.

Portion control...they also come in mini packs that only have 90 calories for the entire package. The ones with a carmel drizzle would definitely satisfy your sweet tooth.

Heads Up!

Looks like I have bit of a little more than I can chew! In addition to writing content for this website, I do personal training and run a boot camp style class. I guess I thought that wasn't enough so I am in the process of studying for a number of continuing education classes and certifications. To top it off, my son and I have been battling at nap time...climbing out of his crib has become his new favorite game.

Needless to say, I have my hands full. Something has to give. So, I am going to change the newsletter to once a month instead of weekly. I will finish this month out and then the next newsletter will come out in August.

Thank you for understanding. Check the website often as I plan to continue adding pages on a regular basis.

Talk to Me!

I recently added a page in which you can contact me . So, if you have a healthy recipe, a new awesome strength training move, a suggestion for a future newsletter or even an inspiring success story, I would love to hear from you. Don't hesitate to ask a question or share an idea. Also, feel free to forward this onto a friend!

Sommer Tucker

"The miracle isn't that I finished. The miracle is that I had the courage to start."
John Bingham, running speaker and writer