Water and Weight Loss

Overview
The idea that you can lose weight by drinking water before meals is not really new, although it is getting renewed interest. But does it really work? Could something as cheap and as simple as drinking a refreshing glass of water help you to lose weight? Or is it just a gimmick? Let’s see.

Water as a Weight Loss Diet Aid 
For years, diet proponents have been suggesting that drinking lots of water is a good way to lose weight. But there has been little scientific study to support that recommendation. Still, it makes sense. Sometimes, people mistake thirst for hunger and reach for something solid to eat rather than drinking water. Reaching for a glass of water instead of solid food would serve to rehydrate while avoiding unnecessary calories.

In theory, drinking water would avoid unwanted calories and thus support weight loss. But, is there any scientific evidence to show that drinking water before a meal can actually help you to shed unwanted pounds? 

The scientific literature on this subject is sparse. In fact, during my cursory search of the literature online, two studies related to the question. In one study, a group of men and women were given about 2 cups of water to drink about one-half hour before meals. Another group in the same study did not drink water prior to the meal. Both groups were on a low-calorie diet. 

At the end of 12 weeks, the group that drank the water 30 minutes before the meal had lost more weight than the group that did not drink water prior to eating meals. According to the authors, this study demonstrated that drinking two cups of water prior to eating meals could lead to increased weight loss. 

Another study, designed to determine whether or not drinking water 30 minutes before a meal produced weight loss by causing a reduction in the amount of food consumed. One group of adults was assigned to drink 500 ml of water (about 2 cups) prior to eating breakfast. A second group did not drink water before eating. The investigators found that those who drank 2 cups of water before eating consumed less food than those who did not drink water before eating. 

Summary
These results supported the theory that drinking water before meals may help to increase weight loss by curbing the appetite, which would result in reduced food intake.

Resources

http://www.ipwr.org/documents/WaterWeightLoss.Obesity.2009.pdf
http://www.ncbi.nlm.nih.gov/pubmed/18589036

10 Kitchen Rules for Healthy Dieting

Overview

Successful dieting is about making the right food choices. And what better place to start but right in our own kitchen. But let's face it - dieting or not, in today's fast-paced society, convenience rules. You eat out because it's convenient. You buy packaged food because it's convenient. You grab snacks from the vending machine because it's convenient. Even though you know that these foods undermine you diet, convenience rules. But, you don't have to ruin your diet with convenience foods. Here are 10 kitchen rules that will help turn your kitchen into a convenience center for healthy dieting.

Rule 1. Pray

Prayer will put you in touch with your higher power and allow you to gain the insight that you need to stay focused on healthy dieting.

Rule 2. Have a Healthy Attitude

Attitude is the great motivator. If you believe that you can, you can’t. Don’t let negative thoughts keep you from focusing on losing the weight. Keep in mind that dieting is not just about losing weight; ultimately, it's mostly about your health.

Rule 3. Clean Your Cupboard and Refrigerator

The less temptation you have around, the easier it will be for you stay on your diet. So, look around your kitchen and get rid of all those high calorie, high fat, high sugar and high salt foods you've been storing. It's time for a fresh start.

Rule 4. Stock Up on Healthy Alternatives to Junk Food

Don’t leave your cupboard and refrigerator bare. After you have thrown out the junk, replace them with healthy options, including fresh fruits, vegetables, nuts, seeds, whole grains and low-fat dairy products. This will make dieting a lot easier.

Rule 5. Make It Easy to Snack on Healthy Food

You shouldn’t have to rummage through your cupboard or refrigerator to figure out what to eat when you want a quick bite. Keep a variety of fresh fruits in plain sight. That could be a bowl of fresh fruit, nuts and seed on your kitchen counter or dining table, or a container of cut fruits and vegetables, cheese and yogurt in plain view in the refrigerator. 

Rule 6. Toss 'n Go

Keep a few brown bags, sandwich bags and other convenient food carriers in the kitchen. Then, when you are in a hurry, you can just pack your own take-out lunch or toss some of your favorite snack foods to eat on the go. Convenience goes a long way towards making it easy to diet.

Rule 7. Cook It Right – Keep It Light

It is so easy for unwanted calories to sneak into your diet when you are not paying attention. So, stay focused. You don’t have to avoid fat, sugar or salt altogether, but you do have to limit the amount that you use in cooking or at the table.

Rule 8. Eat In More and Dine Out Less

Fast food places and the restaurant industry could care less about your weight or your health. Their concern is their bottom line. Your is your waistline. A few minutes in the kitchen could help you maintain a healthy diet and work wonders for your weight and your waistline. 

Rule 9. Get a Better Perspective on Portions

Do you know what a standard portion is? If not, take a look at the USDA food guide pyramid. Portion out your meals and snacks based on the guidelines provided. Just keep in mind that two portions mean two times the calories. Take time to read study portion sizes on food labels, as well.

Rule 10. Drink Your Water

With water flowing freely from your kitchen faucet, there is no excuse for not drinking lots of water. If you'd rather drink filtered water, purchase a water filter for your kitchen faucet or other type if you prefer. Bottled water makes it convenient for you to drink water anytime, whether you are in your kitchen or not. Make no excuses.  

How Much Should You Eat to Lose Weight?

Overview
Just about everyone knows that you need to eat less calories and burn more energy in order to lose weight. But just how much should you eat? The answer is, it depends on your state of health and a number of other factors, including stress, sleep and exercise.

MyPyramid makes it easy to plan meals and snacks to meet the minimum nutritional needs of most Americans. Individual needs vary, so, it would be a good idea to consult a registered dietitian for additional guidance on how to use MyPyramid to meet your personal diet and weight loss needs.

Using MyPyramid
Here is a summary of the recommendations for how much food from the basic food groups American adults should eat daily, based on MyPyramid. You will have to make adjustments based on your personal health status, weight loss goals, and the amount of exercise you get. Keep in mind that exercise is the biggest factor when it comes to burning calories to lose weight.

Basic Food Groups and recommended intake

Grains - 5 to 8 ounce equivalents servings
These should be mostly whole grains. One serving is the equivalent of 1/2 cup cooked cereal or 1 slice of bread.

Fruits - 1-1/2 to 2 cups
One serving is the equivalent of 1cup of fruit or 100% fruit juice or /1/2 cup of dried fruit.

Vegetables - 2-1/2 to 3 cups
One serving is the equivalent of 1cup of raw or cooked vegetable or 2 cups raw leafy greens.

Dairy (milk, yogurt, cheese) - 3 cups or equivalent
One serving is the equivalent of 1 cup of milk, 6-ounce cup of yogurt or 1-1/2 ounces of natural cheese.

Meat or Other Protein - 5-1/2 to 6-1/2 ounce equivalents
One serving is the equivalent of 1 ounce of meat, fish or poultry; 1 egg; 1/4 cup cooked beans or peas; or 1 ounce of nuts.


Fats or Oils - 5 to 7 teaspoons
Avoid  Avoid saturated fats and trans fats.


Avoid eating foods with added sugars while you are trying to lose weight.

Sample Low-Calorie 
Here is a sample low-calorie menu for one day. Note: (The actual calories in this sample menu would vary depending on the actual ingredients used as well as actual amounts eaten. In general, the day's intake should range from 1600 to 1800  calories. You should be able to lose weight on a diet between 1200 and 1800 calories. If you exercise regularly, you will have more flexibility in how much you can eat and still lose weight.)


Breakfast: 1/2 cup cooked oatmeal, 1 cup low-fat milk and 1/2 cup raisins, water

Morning snack: 1/2 ounce nuts, water

Lunch: 2 slices whole wheat bread, small chicken breast, 3/4 ounce swiss cheese, 1-1/2 cup broccoli, water

Afternoon snack: 1 apple, water

Dinner: 1 small baked potato, 1/4 cup of baked beans, 2 ounces baked salmon, 2 cups tossed salad, 1 tangerine, water

Night-time snack: 6 ounces yogurt, water

Note: Avoid food and drink containing added fat, sugars and limit the amount of sodium you consume.

Summary
Cutting calories is important when you want to lose weight. But you need to eat enough to maintain your health. Use MyPyramid as a starting point for planning low-calorie meals and snacks, and talk to a registered dietitian for personal guidance to meet your unique needs. Get more details from the USDA.