Reality check: you can never, ever, use weight loss to solve problems that are not related to your weight. At your goal weight or not, you still have to live with yourself and deal with your problems. You will still have the same husband, the same job, the same kids, and the same life. Losing weight is not a cure for life. ~Phillip C. McGraw
How to get yourself to Drink More Water
How to drink more water to boost your weight loss is a challenge that many dieters face. Some people just don’t like the taste of water, some are too busy to drink much water, and others just don’t see the importance of drinking water so they don’t make it a priority.
When it comes to weight loss, water is vital. It helps flush toxins from your body, releases excess water that has been retained, and allows your metabolism to function efficiently.
Here are some fun, easy tips on how to drink more water and boost your weight loss:
1. How to Drink More Water – Dilute!
Do you drink fruit juice or other beverages besides water? Try diluting them with water. You can work up to it gradually if you want to – start by adding 3/4 juice and 1/4 water. Keep adding more water as time goes on, until you are drinking 75% water and 25% juice, or even mostly water with just a splash of juice for flavor.
2. How to Drink More Water – Combine!
Combine your water drinking with other activities. Every time you visit the restroom, drink an 8 ounce glass of water before or after. Do the same before each meal, and after each meal. Before you go to bed, or before you brush your teeth. You can even make it fun and use water to overcome other bad habits – like drinking some water every time you curse throughout the day.
3. How to Drink More Water – Munch!
Eat a lot of watery vegetables & fruit. Here are some with high water content: watermelon, cantaloupe, apples, carrots, cucumbers, tomatoes, potatoes.
4. How to Drink More Water – Sip!
Carry a water bottle with you wherever you go. Sip some while you sit at traffic lights, before you go into a store, after you come out, while you work all day – just keep sipping and you can drink a fair amount of water in a day.
5. How to Drink More Water – Guzzle!
Rather than sipping all day, you might schedule eight time periods where you will guzzle 8 ounces of water. For example, when you first wake up, with breakfast, mid-morning, with lunch, mid-afternoon, with dinner, an hour after dinner, and right before bed.
Drinking more water isn’t really hard – the hardest part is overcoming the habit of not drinking enough. Simply keep it in the forefront of your mind and squeeze it in however you can.
Natural Hunger Suppressant
Many dieters want to know, are there any natural hunger suppressant foods that can help with weight loss? Yes! In fact, there are many things you can do to naturally suppress the appetite. Changing what you eat is a powerful first step.
Natural Hunger Suppressant Food #1 – Water
Water is obviously a beverage, but it’s one of the most effective natural appetite suppressants. Simply by drinking plenty of water all day (and especially before meals) you’ll keep your belly feeling full and satisfied.
Natural Hunger Suppressant Food #2 – Protein
Make sure that every meal and snack you eat includes a protein food or two. Protein takes longer to digest than carbohydrates, so it keeps you feeling satisfied for much longer. Good sources of protein are lean meat, poultry, and seafood, plus beans, and even low fat dairy products.
Natural Hunger Suppressant Food #3 – Fiber
Fiber is an excellent “filler-upper” that keeps you feeling satisfied. Eat plenty of fibrous vegetables like lettuce, cabbage, broccoli, spinach, and sweet potatoes each day. Whole grains are also good sources of fiber, including brown rice, pearl barley, whole grain cereals, breads and crackers.
Natural Hunger Suppressant Food #4 – Green Tea
Another beverage that truly helps calm your appetite. Aim for 3-4 cups of green tea each day (don’t add sugar or honey because they will cause blood sugar fluctuations that make you feel hungry). If you don’t like the taste of green tea or you don’t want to drink it in tea form, you can buy green tea supplements inexpensively.
Set Weight Loss Goals
Setting weight loss goals is one of the most common practices among people who want to lose weight, but few people do it in a way that makes them more likely to succeed. Below we’ve compiled some excellent tips for setting effective weight loss goals, and the reasons why you should do so.
First, the benefits of setting weight loss goals:
- You’ll have a clear idea of what you want to achieve.
- You’ll have a clear plan of action for achieving it.
- You’ll have fewer opportunities for excuses.
- You’ll be more motivated to stick with your plan long-term.
- You’ll be able to see your progress clearly along the way.
There are other benefits to setting weight loss goals, but those are some of the best ones.
Next let’s cover how to set weight loss goals and follow through with them:
1. Set a long term goal.
First, consider where you want to end up long term – for example, how much you want to weigh, the size clothing you want to wear, or any other definitive objective you want to accomplish.
2. Set some smaller, short-term goals.
Next, come up with some smaller “stages” that you will go through on your way to the big goal. For example, if you want to lose 50 pounds, you may want to set 5 smaller goals of losing 10 pounds each time. You may be wondering why this is necessary; why not just set the main goal of losing 50 pounds? Because bigger goals can be overwhelming and you may hesitate to pursue them, or you may lose motivation and give up long before you reach them. If you choose smaller goals, you’ll enjoy a sense of satisfaction and pride as you complete each stage, which can motivate you to keep going.
3. Create a plan of action.
Decide exactly how you will achieve your weight loss goals. Will you reduce your daily calorie intake? If so, by how much? What kinds of foods do you plan to eat? Do you plan to allow yourself occasional treats? If so, what kind of treats and how often? How often and for how long do you plan to exercise? Create a very detailed, daily action plan that you can follow. This is important because there won’t be any questions or confusion about what to do each day – you’ll be able to see it in black and white.
4. Commit to it.
Read over your plan and make a solemn commitment to stick to it no matter what. Too often we allow ourselves to slide because we’re tired that day, or because we’ve had a stressful week at work, because the kid are acting up . . . NOTHING should keep you from sticking to your plan, aside from true emergencies.
5. Follow through.
Each and every day you’re going to have to make dozens of decisions that will help you follow through with your goals, or cause you to abandon them. Keep this in mind as you face challenges each day. Say to yourself, “I can eat this donut and fail to achieve my goals, or I can eat this apple and move one step closer to my goal.” when you make it clear to yourself that every action either moves you closer to achieving your goals or further away, it’s easy to make the right decisions.
6. Gauge progress.
Every few weeks, be sure to gauge and record your progress. Are you losing weight at the pace you expected? Are you losing inches? Are you sticking to your plan each day and making progress? Stay clear about your results and how they are affected by your actions.
7. Make adjustments when necessary.
Finally, you may need to make adjustments to your plan as you go along. If you’re struggling to keep up with a rigorous workout routine, you may decide to slow it down a little bit. If you’re indulging in treats a little too often, you may need to think up some alternative activities that will distract you and keep you on track.
Setting and achieving weight loss goals is really easy as long as you stay clear about three main things: where you are starting, where you hope to end up, and what you need to do to get there.
Fatigue and Weight Loss
Fatigue and Weight Loss Cause #1 – Not eating enough calories.
You may be overzealous in your attempts to lose weight, and consequently reduce your calories too much. You definitely don’t want to starve yourself because you’ll only slow down your metabolism and struggle with low energy. Your body simply won’t have enough fuel to keep it going, so you’ll struggle with feelings of fatigue and cloudy thinking. Instead, make it your mission to eat as much food as possible – but choose low-calorie foods. Lots of vegetables, fruit, water, lean protein, healthy fats . . . if you choose these types of foods you should have no problem keeping your calories in line but you’ll also be providing your body with plenty of fuel to fire up that metabolism and give you the energy you need to get through the day.
Fatigue and Weight Loss Cause #2 – Not eating enough protein.
Protein provides the energy to get you through the day. It helps you to build and repair healthy muscle tissue, which makes you physically stronger so you have more stamina. Include a serving of protein in every meal and snack, and opt for lean protein over fatty protein. Eat lean chicken and turkey, beans and lentils, tofu, low fat dairy products, nuts and seeds, fish and seafood. Protein keeps you feeling full longer than carbohydrates, and provides a ton of energy for the small amount you need to eat to feel satisfied.
Fatigue and Weight Loss Cause #3 – Not eating enough fat.
We’ve been given the message that “fat is bad” but nothing could be further from the truth! Our bodies need fat for energy, to help us feel satisfied and content, to help us absorb certain vitamins and minerals, to help our skin and hair feel and look healthier, and much more. The key is to eat fats that are good for you and avoid the ones that contribute to heart disease. Good sources of fat are fish like salmon and mackerel, nuts and seeds, avocados, and olive oil.
Fatigue and Weight Loss Cause #4 – Not drinking enough water.
Our bodies need water even more than they need fat. If you don’t drink enough water, you cause your body to go into a sort of “survival mode”. It tries to retain as much water as possible to protect vital organ functions, and you end up feeling sluggish and fatigued. When you drink plenty of water, everything in your body just works better. Your thoughts are clearer, your organs function better, your joints feel better, your muscles are stronger – and yes, you have much more energy.
Fatigue and Weight Loss Cause #5 – Exercising too much.
Exercise is good, but like anything else it’s possible to overdo it and pay the price. This is especially true if you are out of shape and you’ve just begun exercising. Don’t push too hard! Aim for 30 minutes of exercise daily, or even less if that’s too strenuous. (Be sure to check with your doctor first.) It may even be helpful if you break up your exercise sessions into 3 or 4 shorter workouts. Once you get stronger, you can certainly increase the length and intensity of your workouts, and it shouldn’t cause fatigue.