Drinking water and Sleeping as a diet to lose weight

Drinking water to lose weight

 

 

Drinking water for weight loss can be a useful way for anyone who wants to lose weight . Follow the steps below to learn how to lose weight drinking water.

1 – Drink water throughout the day. This helps you get a feeling of fullness without consuming calorie snacks or coffee. You also eat less when you take a snack, because you ‘ll have a feeling of satiety. Consume fewer calories on a daily basis can help accelerate weight loss.

2 – Drink a glass of water before each meal. Several studies on weight loss concerning

overweight adults, those who drank water before each meal, consume fewer calories usually and get better weight loss than others. 

The effect of water on the absorption of calories  in food has been proven to be more effective in the elderly than in young adults. Anyway, if you drink water before a meal to increase your weight loss, do not forget to monitor volumes and the number of calories ingested also. 

Some studies on water diet recommend drinking a full glass of water before, during and after meals to aid digestion and accelerate weight loss.

3 – Replace sugary drinks with water. Instead of drinking sodas, alcoholic beverages, smoothies or other high-calorie drinks, take a glass or a bottle of water. 

Replace high-calorie drinks with those containing zero calories you can avoid hundreds of calories per day in addition to helping you lose weight. 

4 – Drink cold water to speed up your metabolism. In a study on the influence of water on thermogenesis, researchers found that drinking cold water causes an increase of energy expenditure in men and women, this is probably due to the efforts made by the body to make water temperature goes with its temperature .

In this study men burned fat to provide the energy needed to heat the water and the women burned carbohydrates. 

The effects of a high metabolism began about 10 minutes after consumption and reached a peak 30-40 minutes after consumption.

5 – Drink a glass of water for every glass of alcohol ingested. However, this liquid intake should not be counted in your daily water intake. Every glass of water drunk in conjunction with the glass of ingested alcohol should be added in addition to your target daily water consumption.

6 – Drink water and stop eating salt to lose weight. Reduce salt intake (removing the salt from table, stop  eating cans or  lunch meat) can help you lose weight faster, especially if you increase the quantity of daily water.

7 – Combine a reduced calorie diet and water diet. Drink 50 cl of water before each meal and limit the daily calorie consumption (1200 for women and 1500 for men) can start your weight loss significantly and help you maintain your weight successfully for several years to come.

Sleep and Weight Loss

 

Sleep and Weight Loss

If you want to lose weight and maintain a slim body without excess fat, good sleep is essential. 

Many people think that a person’s weight depends only on your diet and physical activity. Researches have shown that a change of power in an individual can be a determining factor, but the weight and fat mass in this person are not only determined by these factors that are related to lifestyles.

Hormonal problems also play a role in weight control. For example, when there is a lack of thyroid hormone, the weight will increase. If we do not treat this problem quickly, regardless of the quantity or quality of food that will be consumed or the

amount of exercise performed, it will have no impact on weight gain.

An important factor that influences the hormones and weight rate is sleep.

In fact, there is already evidence that restriction of sleep can affect hormones that control food intake. Thus, the lack of sleep can increase the hormones that increase the appetite  and remove the hormones that reduce it. The result is that a person consumes more food.

A study published on October 5, 2010 in the Annals of Internal Medicine HAS Evaluated the effects of insufficient sleep on the weight and chemical composition of the human body. 

A group of adults was subjected to a restricted calorie diet (10% less than the Amount of food needed to maintain  weight). For two weeks , each participant slept a total of over 8.5 hours per day. These same people were followed Then through a search for two weeks in which Their Sleep was restricted to 5 hours per day,  patient weight and the chemical composition of Their bodies were Assessed  Each two-week period.

Both experiments have the same result (a person has lost an average of 3 kg). But, what is really interesting is that among those who slept  longer, more than half of the weight lost was fat (1.4 kg). for people who slept only 5 hours, the fat loss was less,  more than half of the loss recorded in people who slept more (590 g).

A short time of sleep reduces the quantity of fat  loss  when compared to a deep sleep (55%). In addition,  most of the weight loss was in muscles.

As a result , a short sleep reduces fat loss and increases the loss of muscle mass.

Why short sleep produces this effect is likely to be complex and it is certainly caused by hormonal problems. The hormone which play an important role here is cortisol. It is secreted when a person is under the stress influence  , because it is very sensitive to stress. A higher rate may be secreted when sleep is reduced.

Although we do not yet understand how a reduced sleep can affect weight loss, this research strongly suggests that adequate sleep is important for a healthy body. This proves that a good sleep can improve the health and well-being.

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