Water
~Nature's weight loss prescription~
We hear a lot about water and how important it is. However, while many of us know it's important, we may not realize why it works the way it does and how much it can help us on our weight loss journey. Simply drinking extra water helps our body metabolize fat, it helps suppress our appetite, and helps us retain less fluid. It is possibly the single most important key for weight loss & weight maintenance long-term. Why?
Water naturally suppresses the appetite and helps the body metabolize stored fat. Studies have shown that decreasing water intake causes fat deposits to increase, while increasing water intake can actually reduce fat deposits. The kidneys can't function properly without enough water – when they're not working to capacity, some of their load is dumped on the liver. One of the liver's primary functions is to metabolize stored fat into energy for the body. However, if the liver has to do some of the kidney's work, it cannot operate efficiently; this results in less fat metabolism and more fat remaining stored in the body…therefore, weight loss stops.
Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored outside the cells, showing up as swollen ankles, feet, legs and hands. Diuretics offer a temporary solution at best. They force out stored water along with some essential nutrients. The body perceives a threat and replaces the lost water at the first opportunity. Thus, the edema, or bloating, quickly returns. The best way to overcome water retention is to give your body plenty of water. Then, the water is released naturally.
If you have a constant problem with water retention, excess salt may be to blame. Your body will tolerate sodium only so much. The more salt you eat, the more water your system retains to dilute it. But getting rid of unneeded salt is easy – just drink more water and eliminate sodium through the kidneys. A heavy person needs more water than a thin person, since larger people have larger metabolic loads. Water maintains proper muscle tone by giving muscles their natural ability to contract and prevents dehydration. It also helps to prevent the sagging skin that usually follows weight loss. Shrinking cells are buoyed by water, which pumps the skin and leaves it clear, healthy and resilient.
Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of. All that metabolized fat is changed to water and must be "flushed out.” High-sugar drinks such as Gatorade tend to have the opposite affect, so make sure to read labels: avoid drinks that are more than 5 calories per serving. If you don't enjoy drinking plain water, try diet pops, herbal teas or Crystal Light.
Despite knowing the benefits of water, many clients tend to find it "hard” to drink enough throughout the day. Try to figure out strategies that will trigger you to remember to drink your fluid – for example, keep a bright water bottle on your desk throughout the day; keep cold water bottles in your fridge at all times; set a timer to go off every hour in order to drink a glass of water. Eventually, once your body is used to being well hydrated, it will begin to ask you for the adequate amount of water through thirst. Your body will respond to any increase in fluid – start small and build yourself up to get at least 2 litres of water each day. Your weight loss journey will be that much more efficient!
You will feel more energetic, less hungry and less bloated! You deserve to feel good – you CAN do this!
Dr. Doug
Adapted from: The Bariatrician, 2010, Volume 25, No. 1 – American Journal of Bariatric Medicine
"10 Questions Bariatricians Need to be Able to Answer (Part 2)” by: J. Tom Cooper, MD, MPH, FASBP