Tag Archives: good diet

One Small Change – The Smartest Sip for Weight Loss

lemon water
What if I told you that there was a “pill” that, when you consumed it, helped you get a better workout, which of course leads to more strength and better calorie burning? The same pill would also help you focus at work or home so you could get the important things in your life done better and faster. Oh, and by the way, it’s been shown to lead to an increased metabolism, lower calorie intake at meals and better weight loss. How much would you pay for that pill? $10 a bottle, $20, $40? How about free?

That pill is water. And about 55% to 70% of your body is made up of the stuff. But as little as 2% dehydration can lead to impaired physical and cognitive function. And for others, it comes with increased cardiovascular strain, headache, irritability and even poor appetite control. While there is a risk of overhydration–no need to go pounding down gallons–many people walk around all day slightly dehydrated, so there’s a lot to be gained from having a little more of nature’s thirst quencher.
Most meal and calorie control research has subjects consuming an extra 16 oz. of water three times a day (before meals). But if bland, tepid water is not your idea of a tasty drink, here are a few tips to get more fluid into your daily routine.

Make it Cold: Research has shown that people will drink more water, and may even enjoy it, when it’s cold. So add ice cubes to your water. Put your bottle of water in the fridge the night before you have it. Or if it’s really hot out, put it in the freezer, and enjoy ice-cold water as it melts.

Make it Flavored: Add some lemon or lime to your ice-cold water; you can squeeze it fresh yourself or use those little squeeze-bottles. Or you can soak some other fruits, veggies or spices in water overnight for a unique taste. Try chopped berries, cucumber slices, wedges of citrus fruit or sage. Or go with other no- or low-calorie flavored beverages that perk up the taste buds like unsweetened iced tea, seltzer or a small splash of juice.

Get it From Veggies and Fruit: You can get water from the foods you eat, particularly fresh produce, which is typically made up of 90% water or more. That’s why, when you dehydrate fruits and veggies, they become tiny! That’s also why fruit and veggies tend to fill you up faster at meals with fewer calories.

TELL US: How are you going to increase your water or fluid intake?

Through his book and blog, Death of the Diet, Jason Machowsky, MS, RD, CSCS, empowers people to live the life they want by integrating healthy eating and physical activity habits into their daily routines. You can follow him on Twitter @JMachowskyRDFit.

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4 Top Tips – Diets And Weight Loss

Being overweight is a growing epidemic. That’s why there are so many people looking for various ways of losing weight. It also explains why fad diets are so popular. After all, they promise to help people shed those extra pounds, and to do it in a way that’s supposed to be easy and effective. Unfortunately, the reality rarely holds up to the bold claims made by the sellers of such diets.


Of course it only makes sense that you would want to lose weight quickly, but you have to be careful. That’s because those who lose weight fast tend to be the ones who go off their diets and regain all of the pounds that they lost–sometimes more. However, those who are more methodical in their approach, and lose weight in a more reasonable manner not only reach their target weight, but are more likely to stay there. It can be done. Here are a few tips about diets and weight loss that will help you lose weight and keep it off.

Weight Loss Tip #1 – Set a goal for how much weight you want to lose and when you want to lose it by. The more weight you wish to get rid of, the longer it should take. The most important thing is to be specific, otherwise you won’t lose nearly as much weight. For example, it’s much better to have a goal to lose 20 pounds in the next 3 months than to simply say you want to lose some weight. Your goal could be a number of pounds to lose, a target weight to hit, or even a clothing size you would like to fit into.

Weight Loss Tip #2 – Get rid of the idea of instant results. It’s not just that it’s unhealthy to diet this way, it’s also that you are likely to stop trying if your expectations aren’t met. Losing 1 to 3 pounds a week is attainable for most people. Anything more than that will be harder to achieve. You can still have a big goal, you just need to be realistic about how long it will take.

Weight Loss Tip #3 – Be prepared. Whenever possible, you should geared up to on a diet. The more ready you are, emotionally and mentally, the better you’ll be able to handle any problems when you encounter them. Also, you should get rid of the junk food in your house and stock up on the foods that your diet calls for. This will get you started on the right foot and help you build momentum toward your diets and weight loss goals.

Weight Loss Tip #4 – Get support. Trying to lose weight is hard enough; trying to do it alone is next to impossible. You can get help from a counselor, your doctor, or family and friends. Each will be able to help in their own way. However, they can’t lose your weight for you, so any failures and successes along the way are your responsibility. But having help will greatly increase your chances of losing weight.

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