In the United States, nearly one in three adults and one in four children are considered to be overweight or obese. While there are many different health concerns associated with being overweight, it can be incredibly difficult to find a sustainable, safe and effective way to lose weight and manage to keep it off in the long term.
In recent years, detox waters have become more popular for weight loss and overall bodily health. This article will discuss some tips and tricks to lose weight fast, as well as how detox waters can be an effective tool for dieting and weight loss.
6 Nutrition and Diet Tips to Help You Lose Weight Fast
1. Drink Plenty of Water- Especially Detox Water
Most experts agree that drinking eight glasses of water, or 64 fluid ounces, is a sufficient amount for the average person to be properly hydrated. However, this rule is not set in stone. There are many contributing factors that affect an individual’s daily water intake such as climate, weight and activity level per day. (1)
For example, an active person who lives in a hot, humid environment loses water through sweating which means his or her daily water intake should be more. In most cases, an effective gauge to see how well or how poorly you are hydrated is through the color of your urine.
Certain supplements may affect urine color but more often than not, pale or light colored urine usually means a person is well hydrated. Darker colored urine usually means poor hydration.
Drinking plenty of water is important in your weight loss efforts for a couple of different reasons. Water helps keep you satiated, which in turn helps keep you from overeating. Drink at least eight ounces of water before each meal to prevent overeating. Water also helps keep your digestive system moving effectively, meaning that toxins do not build up.
Give your water a boost by adding fruits, vegetables, herbs and spices. Adding detox ingredients to your water is an extremely easy way to add vitamins and minerals to your diet. There are many detox water recipes available online for you to try. (2)
2. Eat Most of Your Meals and Snacks At Home
Many people fail to realize that one of the biggest contributing factors to the rise in obesity in recent years is due to convenient, ready-to-eat meals and frequent visits to fast food establishments. (3)
An occasional treat or a meal out with friends and family is completely understandable, but you should aim to consume the majority of your meals and snacks at home for a few different reasons.
One reason is simply because you know what is going in your food. Most of the time, restaurants and fast food establishments do not disclose the ingredients in your meals even if you ask them. The most they may give you is a brochure with the calories of different items on the menu.
Another reason why it is better to eat or prepare meals at home is the ability to control your portions. Lastly, many products in groceries are filled with artificial ingredients, preservatives and chemicals that may pose negative health effects.
3. Find a Training Partner or Group
Just because you are preparing and eating most of your meals at home, does not mean you should isolate yourself from your friends and family during your weight loss journey.
If you know someone who shares the same goals as you, try and get a few training sessions together or even agree to go with each other to the gym for the duration of your journey. Exercising is much easier when you have a partner that can help motivate and push you harder than you would have yourself. You also have the opportunity to exchange knowledge and recipes with each other.
You may also be able to find social media groups of those who are trying to lose weight and are looking for support from others as well.
4. Increase Your Protein Intake
Aside from detox water, it is important to increase your protein intake as well. Protein plays a huge role when it comes to weight loss.
During weight and fat loss phases, you are eating less food than you burn in a day. The risk for muscle loss is significantly higher during this phase. Increasing your protein intake will help you retain hard-earned muscle as well as helping you recover from workouts.
Furthermore, you can actually burn more calories by consuming protein. How? The body has a more difficult time digesting protein compared to fat and carbohydrates. This is called the thermic effect of food. (4) By consuming more protein, you will also feel full longer which is extremely helpful to those who are dieting.
5. Decrease Your Sugar Intake
Many people who are attempting to lose weight mistakenly assume that it is important to decrease fat intake while not worrying too much about sugar intake. Unfortunately, in most cases, sugar is more fattening than dietary fat for a few reasons.
One reason is because it’s very easy to hide sugar in certain food products. For example, a can of soda has an average of 40 grams of sugar. Even “healthy” sports drinks and granola bars can have a whopping 25-30 grams of sugar per serving. Let that sink in. Most experts recommend a daily intake of 38 grams per day for adult males and 25 grams per day for adult females. (5) Now, let that sink in.
Dietary fat is also important for a number of basic bodily functions. One example is the regulation and balance of hormone levels which dietary fat is responsible for. Removing sugars, especially added sugars, will lead to quick weight loss.
6. Consume Plenty of Fiber
Dietary fiber is also a key nutrient to consume for weight loss, particularly if you are looking to shed pounds quickly. Increasing dietary fiber intake in your diet will lead to greater satiety, meaning you will be able to eat less throughout the day and maintain a calorie deficit.
Additionally, a higher fiber intake is good for a healthy digestive system. On it’s own, detox water is not high in fiber. A creative way to get fiber in your detox water is by adding chia seeds to it. Chia seeds are an excellent source of soluble fiber.
5 Reasons Detox Water Is So Effective for Dieting
1. Detox Water Flushes Toxins Out of Your System
Detox water, as the name suggests, is a great addition to a healthy, balanced nutrition plan to rid your digestive system of toxins and impurities. An excess buildup of toxins may lead to inflammation throughout the body. Inflammation causes a host of negative health conditions and ailments. Inflammation can also stall weight and fat loss.
2. Detox Water Fills You Up to Prevent You From Overeating
Just like plain water, detox water can help to keep you from overeating. When dehydrated, the body tends to overeat in an attempt to compensate for the dehydration. Detox water recipes that call for fruits and vegetables also provide nutritious snacks throughout the day that add fiber to your diet without any added sugar or fat.
3. Detox Water Helps Your Body Flush Out Fat Cells
For those who are struggling with excess belly fat, the idea of being able to flush out fat cells is almost a dream come true. While detox water is not a miracle drink to get rid of belly fat overnight, detox water containing cucumber is a natural diuretic, which helps to flush out toxins and fat from the body. Cucumber detox water is also loaded with vitamin C which helps to burn fat. (6)
4. Detox Waters Can Boost Your Metabolism
Often times, individuals who are struggling with weight loss have issues with their metabolism. Adding fruits and herbs to your detox water, such as tangerines, apples, mint and basil can help speed up your metabolism. (7) Play around with different ingredients to find what works best for your needs and your taste buds.
5. Many Detox Waters Contain Cinnamon, a Secret Weapon
Many detox water recipes call for cinnamon, which is a popular ingredient in baking that provides a fantastic spicy taste in your detox water. However, cinnamon could be the key to weight loss associated with detox water. Cinnamon can help to regulate blood sugar levels. Steady blood sugar levels can help to aid in weight loss. Cinnamon, in particular, can also help to reduce inflammation. (8)
Detox water, as proven by their increase in popularity in recent years, may play a significant role in weight loss efforts. However, it is important to know that detox water should not be consumed as part of a fasting diet since it still contains calories.
Additionally, detox water should be consumed in conjunction with a high-fiber, lean protein, and low-sugar diet in order to obtain efficient weight loss and long lasting health. Keep in mind that exercise amplifies the effectiveness of detox water.