Water

We love water for weight loss. Foods with low caloric density tend to have a lot of water, it makes you feel fuller, and has a plethora of health benefits such as keeping your bowels regular, lubricates your joints, freshens your skin, keeps your organ systems working optimally and helps flush unwanted toxins from your body. In fact, our bodies are made up of 60% water and our blood 90%!

How much water does a person need to drink?

I have a hard time drinking water. What can I do?

Water in food

Having foods with high water content make you feel fuller. Take advantage of this principle to feel more satisfied with less calories.

Give me some examples

• 1 large apple has the same amount of calories as 5 dried apple slices (100 calories). You will feel more full with the apple.

• 1 pound of grapes and 1/5 pound of raisins both have the same amount of calories (306 calories). You will feel more full with 1 pound of grapes.

Stay away from drinks

By drinks, we mean sugary ones such as sodas, fruit juices, energy drinks, sports drinks, sweetened teas and coffees. Drinks are responsible for about 47% of added sugar in our diets.

Sugary drinks have a tendency to give you a sugar high followed by a jittery, tiresome crash. But there's more than you would have thought to it.

Reason #1

They don't make you full

They're basically calories that supply taste only. You get no other benefits in terms of your diet. They don't have protein, fiber, or healthy fats. All of which make you feel full on less calories.

Reason #2

They make you feel hungry

Reason #3

You end up eating more

Reason #4

Prevent weight loss

Water is really good and staving off your cravings and hunger. A lot of times, people mistake thirst for hunger. And the more water you drink, the less hungry you are throughout the day. Be healthy with this concept. Don't only drink water to make you feel full. If you're hungry, then eat. But drink water throughout the day and stay hydrated to help stave off cravings and hunger throughout the day!

Water alternatives

Yes, water is the ultimate refresher, but sometimes we want some alternatives for our taste buds. Let's talk about soda, sugar-sweetened beverages alcohol and alternatives.

Soda

A review of 88 different experiments showed that people who drink soda usually gain more weight. They also found that people who drink a lot of soft drinks tend to eat more more calories. Remember, it's not calories that make us full, it's volume. Plus the spike in blood sugar causes a drop and makes us feel hungrier.

And just because diet drinks don't have calories doesn't mean that you're safe. The Yale Journal of Biology and Medicine indicated that drinking artificially sweetened beverages make us crave sugar. Research reveals that artificially sweetened beverages links to weight gain. When we consume something sweet, our brains anticipate receiving energy in the form of calories. If no calories are provided, our brains perceive it as a deception, leading us to crave sugar nonetheless. It starts with one diet coke and ends with two Ding Dongs!

Swaps

Infusing water with fruit, herbs and veggies

1. Grapefruit + basil

2. Apple + cinnamon

3. Pear + sage

4. Kiwi + mint

5. Lemon + lavender

6. Peach + ginger

7. Strawberries + basil

8. Blueberries + blackberries + mint

9. Cucumber + mint + lime

10. Mint + lemon + ginger

11. Strawberries + jalapeño

More Fizz

Kombucha

Sugar-sweetened beverages

We're talking about energy drinks, sweet tea, sports drinks, Starbucks yummmies etc. The American Diabetes Association research shows that drinking sugary beverages is connected to higher rates of diabetes, metabolic syndrome and weight gain.

Swaps

Coffee

Substitute sugar with a unsweetened vanilla almond milk or add cinnamon or unsweetened cocao powder to your coffee grounds. We recommend 1-2 teaspoons per 4 tablespoons of grounds. You could also, add some drops of vanilla or almond extract.

Tea

Smoothie

Alcohol

Alcohol does have some health benefits, but of course that's in moderation. If you drink a lot regularly, there's a good chance that you will gain weight. One gram of alcohol has 7 calories.

Swaps

Cocktail

Prepare your own cocktails with a reduced amount of alcohol, such as half a shot. Use club soda or seltzer water instead of soft drinks, tonic, or sugary mixes when mixing your liquor in a blender and then flavor with a lemon or lime slice. Vodka and gin have less calories than whiskey or rum.

Wine

Beer

See, were not stiffs who think you should only drink water! You can enjoy your favorite drinks in moderation and with healthy substitutes. Give them a try!