Written by Denise Dahdah, NetDoctor journalist
In recent years, drinking large quantities of water has become one of the mantras for healthy living. Every magazine has had its version of 'drink water and be healthy' or 'drink water and lose weight'.
But do we really need to drink the mythical eight glasses of water every day?
Doctors advise that we should drink at least 1.2 litres (2.5 pints) of water a day.
Human beings are made up of around 75 per cent water. Two thirds of our bodily water is found inside our cells, with the rest between the cells and in our blood.Water provides the medium in which all the body's chemical reactions take place and the solution in which foodstuffs are dissolved and transported. It helps regulate our body temperature through sweating.
A 2 per cent loss in the water surrounding our cells can result in a 20 per cent drop in energy levels. That's how important water is for us.Water is the most vital requirement for human life. While our bodies can survive without food for around three weeks, without water we can only live for three days.
Dr Keith Barnard, GP, says: 'The body tries desperately hard to retain water if there is no intake, so hardly any urine is passed. If a person is in a normal temperature and not exposed to the wind they could probably last longer than three days - maybe as long as a week.
'We cannot live long without water because we have no reserves of it in our body. So do you really need to drink at least eight glasses of water every day?
On average, your body loses 1-1.5 litres of water a day. If someone is undertaking a lot of activity, and therefore breathing and sweating more, they would lose more.
Dr Barnard says: 'It is not essential to always drink a set amount regardless of circumstances. The body is very good at regulating water. 'If you drink too much, your body will get rid of the excess, so you will pass urine more often and it will look almost clear. 'If you don't drink enough, your body will save water by concentrating your urine, which will look darker, and your brain will tell you that you need more water by making you feel thirsty.'
Another thing to keep in mind is that water is found in fruits, vegetables, milk and juices. Water from these sources will go some way to meeting your daily requirements, so people do not need to drink a full eight glasses of water on top of this (see Table 1).
Senior nutrition scientist Gail Goldberg says: 'There is a perception generated, for example by newspapers and magazine articles, that all our water requirement has to come from "water". 'My colleagues and I would never say that people should only drink water. It's a matter of individual choice and availability.'
The Macrobiotic Association of Great Britain (MAGB) says that a person following a macrobiotic diet does not necessarily need to drink as much water as someone who is on a regular diet.
Macrobiotic cook and teacher Bob Lloyd says: 'The type of foods we [people following a macrobiotic diet] eat contain a lot of water and are less dehydrating, therefore there is less need to drink.
'Can drinking water help you lose weight?
A reasonable water intake can help with weight loss. We need around half a cup of water for every 100 calories we burn.
Dr Roger Henderson, GP, explains: 'Drinking before eating may help you lose weight because the brain can generate energy from water and food. 'When water is used instead of food then none is stored as fat - as is the case with unused food - and excess water passes out of the body with no weight gain.
'Drinking before food helps to fill the stomach and increases the chance of weight loss by making the person eat less.'
So how much should you drink?
The minimum figures for the body's daily water loss are 500ml through urine and 700ml through breathing and sweating.
Doctors advise that to be on the safe side we should drink at least 1.2 litres of liquids (2.5 pints).
So, remember, although water is essential, you don't need to become obsessed about drinking eight glasses a day!
Tuesday, June 05, 2007
Monday, June 04, 2007
20 Little Ways to be a Big Loser
by Joe Mullich
Consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year. To lose weight, you have to downsize by 500 calories a day—but you don't have to slash them all from your plate.
"You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss," says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won't see dramatic changes immediately, but small tweaks like these will pay off over time.
1. Order two appetizers.According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
2. Visit the vending machine.Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
3. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
4. Stick a fork in it.If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
5. Watch coffee calories.The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
6. Walk and talk.When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
7. Crack a nut.Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there.The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
9. Sleep well, lose more.Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.
10. Double your protein.The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue.
11. Keep an exercise journal.Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily.A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
13. Have an apple before dinner.How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
14. Be wary of white foods.That's the color of most high-calorie carbs—bagels, potatoes, breads, rice, creamed corn, and the like.
15. Drink water.Your body often mistakes thirst for hunger, so staying hydrated means you'll probably also stay satiated.
16. Act like a kid.Expand your definition of physical activity to include shaking your booty with your kids. It's a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
17. Munch a handful of M&M's.Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
18. Be picky about bread.Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Eat breakfast.A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.
20. Brush your teeth after every meal.It doesn't just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you're on the go, a few Altoids or a breath strip can have the same effect.
Consuming just 100 fewer calories each day is enough to avert the 1 to 2 pounds the average person gains each year. To lose weight, you have to downsize by 500 calories a day—but you don't have to slash them all from your plate.
"You can eat 250 calories less and then burn 250 by walking for 30 to 45 minutes. Over a week, that will produce about a pound of weight loss," says Holly Wyatt, MD, a clinical researcher at the Center for Human Nutrition in Denver. You won't see dramatic changes immediately, but small tweaks like these will pay off over time.
1. Order two appetizers.According to a study at the University of North Carolina, the average hamburger is 23 percent larger today than it was in 1977. Choose a pasta dish and salad or soup from the appetizer column, instead.
2. Visit the vending machine.Nibbling on single servings is better than digging your way to the bottom of a megabag of chips.
3. Start with salad...and eat less during the rest of the meal, says a study from Pennsylvania State University. When salads were topped with low-fat mozzarella and low-calorie Italian dressing instead of high-fat alternatives, women ate 10 percent fewer calories over the course of the day.
4. Stick a fork in it.If you prefer your salad dressing on the side, dip your fork into it before stabbing your greens. That little maneuver could cut hundreds of calories.
5. Watch coffee calories.The fancy concoctions that are now the javas of choice for many people can contain as many calories as an entire lunch.
6. Walk and talk.When your cell phone rings, slip on your walking shoes and stroll the halls at work or hoof it outside. If you did this for 10 minutes every workday at a moderate 3 mph pace, you’d burn about 1,000 calories a month and lose 3 pounds a year.
7. Crack a nut.Dieters in a Harvard University study who ate a handful of peanuts or mixed nuts daily were more likely to keep weight off than a group whose regimen didn’t include the high-fat snacks.
8. Don’t just sit there.The average person burns 100 calories per hour sitting and 140 per hour standing. Get on your feet 2 hours a day while you work, and you could drop an extra 6 pounds over the year.
9. Sleep well, lose more.Insufficient shut-eye appears to increase production of the stress hormone cortisol, which regulates appetite. High levels seem to worsen bingeing and hunger; moreover, too little sleep could keep your body from burning carbohydrates, which translates to more stored body fat.
10. Double your protein.The high-protein, low-carb approach may help keep you from losing muscle along with fat, according to a study published in The Journal of Nutrition. According to study author Donald K. Layman, PhD, of the University of Illinois, the amino acid leucine—found in beef, dairy, poultry, fish, and eggs—may help preserve muscle tissue.
11. Keep an exercise journal.Writing down your fitness achievements is a great way to track your progress, give yourself positive feedback, and maintain focus on your goals.
12. Eat dairy daily.A piece of cheese or a cup of milk or yogurt can rev up your metabolism, a University of Tennessee study found. People who cut 500 calories a day from their diets while eating yogurt three times a day lost 13 pounds over 12 weeks, more weight and more body fat than a control group who only cut calories.
13. Have an apple before dinner.How did 346 people in small-town Washington State lose an average of 17 pounds each in 3 months? With regular exercise, balanced eating, and an apple with every meal. The typical apple has 5 grams of fiber, which makes you feel fuller.
14. Be wary of white foods.That's the color of most high-calorie carbs—bagels, potatoes, breads, rice, creamed corn, and the like.
15. Drink water.Your body often mistakes thirst for hunger, so staying hydrated means you'll probably also stay satiated.
16. Act like a kid.Expand your definition of physical activity to include shaking your booty with your kids. It's a welcome break from the StairMaster and can burn just as many calories (about 120 every 20 minutes).
17. Munch a handful of M&M's.Just under half a pack of plain candies adds only 100 calories to your daily tally and can satisfy a sweet tooth.
18. Be picky about bread.Select loaves with whole grain listed as the first ingredient, and make sure each slice contains at least 2 grams of fiber.
19. Eat breakfast.A Harvard study found that people who did so every day cut their chances of becoming obese and developing diabetes by 35 to 50 percent, compared with those who ate breakfast only twice a week.
20. Brush your teeth after every meal.It doesn't just fight cavities: Brushing serves as a physical and psychological cue to stop eating. When you're on the go, a few Altoids or a breath strip can have the same effect.
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