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It’s more than just the numbers on the scale.
There are many reasons Why drinking enough water can be beneficial, especially when trying to lose weight. Your body is composed of about 60% water. The average person should consume at least 8 glasses of water a day.
Some of the reasons why drinking enough water a day can be beneficial, especially for weight loss:
- Water may naturally suppress your appetite– When you find yourself feeling hungry or having a sweet tooth, drinking water can help.
- Water has 0 calories– Replacing sweet drinks with water can help you to speed up your weight loss journey.
- Water can help you lose weight– Many studies have proven to show that drinking a gallon of water a day can help you to lose about 1 to 2 pounds a week.
- Stay hydrated– In addition to other benefits, when losing weight in general you should always stay hydrated.
What is intermittent fasting?
Intermittent fasting is a form of dieting where you cycle how you eat through a timing schedule. It does not restrict what you can eat, but more of when you can eat it. It’s a great way to reduce your calorie intake and be in a safe deficit.
How Is Intermittent Fasting Done?
Intermittent fasting is done through a timing schedule. Methods of intermittent fasting include alternate-day fasting, periodic fasting, and daily time-restricted feeding. Most people prefer to have an 8-hour eating window, and fast for the other 16-hours. The most common eating window for many people is from 12 to 7, basically skipping breakfast.
How Can Intermittent Fasting Help with Weight Loss?
There are a few ways that intermittent fasting can be beneficial, not only for weight loss but for health purposes. Intermitted fasting can help you lose weight by reducing your calorie intake by a safe amount. It can increase your insulin level and promote healthy human growth hormone levels that help with muscle and bone growth. Some studies have proven to show that intermittent fasting increases fat burning hormones and boost your metabolism.
So, what is a calorie deficit?
A calorie deficit is a form of diet that consists of you burning more calories than you consume. One pound of fat is consisted of 3,500 calories, so if you start in a deficit of 500, you can expect to lose anywhere from 4–5 pounds a month which is a very healthy and sustainable amount.
The average human burns approximately 1600 to 2000 calories a day doing everyday activities such as: showering, household chores, blinking, sitting, and even sleeping.
However, the amount you burn a day can depend on certain factors such as gender, age, height and even current weight.
Where is it safe to start a deficit? and how?
Many people start their calorie deficit with cutting 500 calories from their diet. Let’s say on average every day you eat 2000 or 2200 calories, now your calorie intake would be 1500 or 1700.
With consuming 1500 or 1700 calories, while burning 2000 a day, along with exercise (yes, a calorie deficit with exercise is more effective than just the deficit itself) you can expect to lose weight at a sustainable rate and actually keep it off.
Starting at 500 and maintaing it is a safe and healthy sustainable rate. Going anything above could affect your health and is not recommended.
When trying to lose weight, what you eat plays a big factor. Something that you can find very helpful is substituting certain foods for others and have the same satisfaction.
There are certain foods that have the same contents and satisfaction but lower in calories. Such as:
- Zucchini Noodles (Healthy substitute for pasta and way less calories and contain way more nutrition’s)
- Fruits (Healthy substitute for candy and sweet foods but same sweetness to satisfy your sweet tooth)
- Cucumber (Healthy substitute for chips and way less calories, also satisfies cravings)
- Yogurt (Healthy substitute for ice-cream)
- Lemon water (Gives flavor to your water making it less bland and more enjoyable instead of soda)
Most importantly, when trying to lose weight rest days and a positive mindset is always important. You’re not just trying to lose weight; you’re trying to build a new healthy lifestyle.
Why is it important to have rest days?
After working out continuously, rest days are very important for various reasons. Exercise creates tears in your muscles, therefore resting is important for repairing and building muscles.
Another reason rest days are important is because of muscles pain and soreness. After an intense workout the body should definitely rest and not be over pressured. Not having rest days can also result in injuries and burnouts.
Why is it important to have a positive mindset?
Having a positive mindset is important not only in weight loss but in general. A positive mindset reduces stress, reduces risks of depression, lowers level of anxiety, better coping skills of stress and hardship and generates positive energy which is helpful during the slow process of weight loss.
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