Daily Dose of Coach #281: Water and the Waitline

When it comes to weight loss, this is numero uno in getting started. It's not calorie counting; it's not eating less crap food, it's simply the delicious and perfect chemistry that water is.

Here are a few reasons why:

  1. Drinking 16oz of water before a meal will not only keep you hydrated but fuller. This is one of the first tasks I try and have weight loss clients master. It's simple, doable and immediately effective.

2. Switching from high-calorie drinks like soft drinks, juices, beer and wine can lead to a considerable calorie and sugar reduction. Start by replacing one thing you drink consistently with water. Studies have shown that people who drink mostly water have a 9% lower calorie intake on average.

3. Drinking water can raise your resting energy expenditure. This is simply how many calories you burn at rest. Drinking 16oz of water has been shown to increase REE by 24-30% within 10 minutes and last for up to 60 minutes. The benefits may even be more significant if it's cold water. This is from burning calories to raise the water to body temperature.

4. Drinking water increase energy levels. Instead of reaching for that diet Mountain Dew at 2 PM when your head is about to fall through your desk, try drinking 8-16 oz of water. Dehydration can leave you feeling tired and fatigued. Drinking water consistently throughout your day will not only improve energy levels but improve your performance in the gym as well as brain function at work or school.

So how much water should you drink? If you're an absolute water hater start with 4 (8oz) glasses per day. You can start with one 8oz glass in the morning when you wake up and one 8oz glass with each meal you eat.

Typically, you will get the benefits of water for weight loss if you are consuming 4-8, (8oz) glasses per day. I would recommend staying closer to the 8.

 To get the big benefits of water, Drink 66% of your body weight. This means if you are 200lbs, drink 132 ounces. This breaks down to about 8 of those 16.9-ounce plastic water bottles.

Just make sure you are always around a restroom.