How to Lose Weight

Water is a dieter's friend in many ways.

Water does not contain any calories. You can drink as much water as you like without gaining weight.

We must make the distinction here between losing weight and daily fluctuation in weight. It still amazes me that so many people believe they can lose weight by going to a sauna. All you lose is water through sweating and as soon as you drink some fluids, your body re-hydrates and returns to its normal weight. Saunas are good for the skin because they open the pores. You will not lose fat or make any permanent weight loss from a sauna session.

Similarly, it amazes me that some people worry about their water intake adding to their weight. Of course, if you drink one pound of water then you are one pound heavier. That does not mean you have put on weight. It is just an extra pound of fluid in your body that in time your body will expel to maintain its normal hydration balance.

Water comprises around 60 percent of your body weight. Every system in your body depends on water. It flushes toxins from your vital organs and carries nutrients to your cells.

Drinking water is very important to keep your body hydrated and operating at normal capacity. When you start a diet, your body naturally dehydrates a little because it has less food and less energy to transport around the body. It therefore makes sense to drink a little extra water to counter the dehydration effect.

When your body uses its fat reserves for energy, it creates two waste products. The first is carbon dioxide, which you expel through breathing. The second is water, which you expel through sweating and urine. Keeping your body properly hydrated will assist your body in performing the physical processes that burn fat.

You should replace all fizzy drinks with water. Fizzy drinks give you nothing but calories and rotten teeth. Preferably, even when you finish your diet you should permanently replace fizzy drinks with water. It will make a big difference in keeping your weight down.

It is okay to drink a few cups of tea or coffee a day. As long as you do not add sugar, these drinks contain very few calories. These drinks are diuretics. That means they increase the amount of urine you excrete so they have a slight dehydrating effect. The diuretic effect of tea and coffee is very light so it is unlikely to cause any significant dehydration.

Drinking water can also help stave off hunger. If you drink plenty of water with your meals then it will help your stomach feel full and give you the feel that your appetite has been sated.

Men should drink at least 3 liters of water a day and women should drink at least 2.5 liters. You can drink significantly more than this but it is possible to make yourself sick by drinking too much water. This does take some doing. You should not force yourself to drink water when your body is telling you it does not want any.

Strange as it may seem, drinking cold water uses calories. Your body expends calories to maintain body temperature. It will be a very small number of calories but your body will expend energy to bring the water up to body temperature.

Alcohol

Alcohol contains calories. I didn't include it on the food group's page simply because they are empty calories and have no nutritional benefit. That is these calories only provide energy and have no vitamins, minerals or fibre. Alcohol contains 8 calories per gram. That is almost as high as fat but you have to remember that for example, most beer is only four percent alcohol. Beer does contain other calories from the ingredients that make it.

I am not going to get all preachy about alcohol. I enjoy a night out drinking with friends as much as the next person. However, when it comes to dieting, it is empty calories. You can still have a few drinks now and then but you need to remember your calorie deficit. If you are taking in empty calories, you still need to get your good calories from somewhere and maintain a calorie deficit.

You do need to limit your alcohol intake to lose weight healthily.

Next: About Exercise