There are many diet programs out there these days, and there are various books and diet related books.
Today, I would like to introduce the water diet, which is easily accessible among many diet programs.
This time, let's take some time to think about water in connection with the diet.
Part 1 Preparing for Weight Loss
1. Let's talk about the water diet.
There are several ways to go on a water diet, from total fasting to drinking only cold water every day.
For example, while eating a low-calorie meal, drink two glasses of water before each meal.
Those who drank water lost 2 kg more weight than those who did not.
It has been revealed through research.
These water diets may be best for short-term programs.
However, while it is safe when combined with a regular diet, it can be dangerous when combined with fasting.
Also, it is not a safe diet for everyone.
If you are on a diet without drinking water, you may experience dizziness and fatigue, not to mention constipation, dehydration, and cold sensitivity.
You are at risk of developing symptoms of hypoglycemia.
Therefore, a water diet is not suitable for people with low blood sugar. This should be borne in mind.
2. Set realistic goals!
When setting weight loss goals, you need to know where you are now and how you will be in the future.
You need to know what you want.
For example, weigh yourself and find out which weight is right for you (BMI, etc.) for your health.
From here, you can set your goals.
measure your weight
Once you know your current weight, you can set precise weight loss goals.
It is essential to check your BMI (body mass index).
BMI tells you the right weight for your height.
Assuming your height is 180cm and your weight is 68kg, calculate: 68 ÷ (1.8x1.8) = 20.99.
where BMI 20.99 is within the normal weight range
3. Let's get a checkup!
You can measure your BMI at home, but lose weight right away without consulting your doctor.
Starting a program may not be a good idea.
This is because your doctor can more accurately assess your BMI and recommend fitness and diet.
Because talking to your doctor about a water diet plan can suggest a safe diet.
Everyone's physical needs are different.
Therefore, consulting your doctor can help prevent unnecessary damage.
Part2 weight loss
1. Drink half of the converted weight value.
The overall amount of water you drink per day varies from person to person, but the amount you drink is 8 glasses of water,
The World Health Organization recommends that about 2 liters is adequate.
You can also calculate your intake based on your body weight.
Multiply your weight by 0.033.
For example, if you weigh 68kg, you drink 2.2L.
It is also important not to blame yourself for forgetting to drink water before meals.
When trying something new, of course, it is possible.
Just try again next time.
Under normal circumstances, you will urinate every two or three hours.
If you don't go to the bathroom all day, you're probably running out of water.
2. Drink water often.
The first thing you do when you wake up in the morning is drink water, and drink water before meals.
Drinking water will make you feel full and help you avoid overeating.
Drink water after meals. Contrary to the story that drinking water while eating is not good,
Rather, drinking water after a meal is said to aid digestion and prevent constipation.
Interesting data suggest that thirst and hunger signals are mixed.
When people feel hungry, in some cases, it is also because of thirst.
This can lead to overeating when water should be provided.
Drink water after exercise!
Even if you are not very thirsty, it should be replaced with a fresh supply of water.
Athletes should drink 1.5-2.5 cups more than the recommended amount (half their body weight).
3. Can I drink tea instead of water?
Some people drink tea instead of water for diet or health.
If there is a lot of diuretic action or contains caffeine, you may not be able to drink water smoothly.
Therefore, we would like to introduce you to some teas that you can drink instead of water.
These include barley, brown rice, rooibos, chamomile, and beets.
Conversely, green tea and green tea are not good for drinking.
4. Add some light exercise.
A water diet should focus on drinking water to lose weight, but exercise
It helps you burn calories.
If you are already exercising regularly, you do not need to change to a water diet.
If you haven't been exercising, try a few times a week before starting strenuous exercise.
It is recommended to start with walking.
Exercise only while dieting while eating!
Exercising while fasting slows down your metabolism and can be dangerous with symptoms of hypoglycemia.
Part 3 Achieving Goals
1. Set fitness goals.
Setting goals keeps you motivated and helps you decide what works and what doesn't.
For example, making a list of things you want to achieve physically.
If you want to lose 4.5kg in a month, write it down where you can see it every day.
To set clear goals, you need to know roughly how much you will lose through a water diet.
For example, the aforementioned study found that those who drank two cups of water before meals with each meal for 12 weeks
I lost 7 kg.
2. Hang a wall calendar.
Hang it where you can see it, like the kitchen.
It marks the start and end date of the diet.
Even if you have a separate plan for your fitness goals on paper or on your phone, put them on your wall calendar.
Marking it will keep you visible to your target.
This is where this calendar comes into play when you try to eat unhealthy food in the kitchen.
If the water diet is too difficult, you can drink water according to the thirst signal sent by the body again.
Just go back.
3. Download the fitness app.
What if we turned our everyday smartphone into a motivating tool for weight loss anyway?
A dedicated fitness app, like this, lets you keep track of your daily water, food and calorie consumption.
Those who recorded food intake and exercise had more weight than those who did not.
appeared to lose more weight.
Some people conveniently wear a health care device to avoid having to worry about typing on their cell phone. The device, worn on your arm, does a lot of things, such as tracking your workouts and measuring your sleeping habits.
4. Reduce your calorie intake.
Although the purpose of the water diet is not to measure calories, it is important to put your body into a weight-loss state.
You should consume fewer calories than you can consume.
The point is to get your body to draw energy from stored fat.
Record everything you eat in the fitness app.
You may be surprised to see how much you ate during the day.
These shocks may motivate you to cut back on the amount you eat.
If you forget to record it right away, try to remember it as much as possible and record it.
A guess is better than no data when it comes to producing quantifiable results.
Keep in mind that the reason water diets are labeled “yo-yos” is that when you drink water instead of a meal, your body draws nutrients from muscle, not fat.
This slows down your metabolism and results in extremely low calorie intake that is unsustainably unsustainable for weight loss.
You have to go on a diet.
Tip
Don't leave your fitness app alone!
You should weigh yourself at the same time each day (best in the morning) to see results.
Seeing weight loss can keep you motivated.
caution
In rare cases, you may end up drinking too much water.
This can lead to hyponatremia.
However, pay attention to signals such as weight gain and shortness of breath during physical activity and
This can be prevented by following the thirst signals you send.