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BOOST YOUR METABOLISM
The secret to boosting your metabolism is FEEDING your body what it needs.
You must eat the right foods, in the right quantities, to get your metabolism working for you, rather than against you. The amount of water, fat, fiber, protein, carbohydrates, sodium, cholesterol, EFAs (Essential Fatty Acids), and vitamins & minerals you consume on a daily basis will either increase your metabolism or your waistline.
What if the secret to weight loss and increasing your metabolism is as simple as drinking water?
Yes it’s true; research from Virginia Tech by Dr. Brenda Davy found that being only 1% dehydrated will significantly decrease your metabolic rate. On the other hand, staying hydrated will help you to eat less calories and lose weight.
Water also keeps your kidneys cleansed and your joints lubricated. It flushes toxins from your system and keeps your skin healthy and looking good.
To put it all in perspective, our bodies are 60% water. We lose approximately 9-10 cups of water daily (and even more if you exercise or are in hot weather), therefore it is essential for you to drink enough water to make up for what you lose to prevent slowing down your metabolism.
An added bonus is that water is filling. Dr. Davy’s research found that drinking 2 cups of water before meals helps reduce your calorie intake, which will result in weight loss.
How can water help optimize your metabolism?
1. Drink the right amount
The American Dietetic Association recommends drinking 9 cups (8 oz each) of water per day for women and 13 cups of water per day for men.
Another rule of thumb is to take your weight in pounds, and divide it in half to calculate your water intake goal. For example, if you weigh 150 pounds, you require ~75 fluid ounces of water per day.
2. Listen to your body
Pay attention to the warning signs of dehydration.
When using the bathroom, check the color of your urine. The pale or clear color indicates good hydration, where as a darker yellow color indicates dehydration.
Constipation may also be a result of dehydration.
Lastly, thirst is a late indicator of dehydration, so be sure to drink before you are thirsty.
Tips to Maximize Your Water Intake
- Take a drink every time you pass a water fountain
- Keep a glass or bottle of water at your desk if you’re a “subconscious” sipper
- Instead of a coffee break, take a water break
- Drink sparkling water with a squeeze of lemon at social gatherings
- Drink water prior to each meal and throughout the day
- Plan ahead, drink water prior to the start of your outdoor activities. Bring plenty of water in a cooler
- If drinking alcohol, alternate each alcoholic beverage with a full glass of water
- Use sweat as a red flag warning! When you sweat you lose even more water, therefore you need to drink more!
- Carry a water bottle with you as a reminder to drink
- Add lemon and/or cucumber slices to water for refreshment
- Eat a lot of water rich fruits and vegetables, most contain 80-90% water
Fruits and vegetable with greater than 90% water content
Cabbage, Cucumber, Tomato, Broccoli , Celery, Spinach , Lettuce, Cauliflower, Zucchini, Peppers, Watermelon, Strawberries, Grapefruit, Cantaloupe