Simple step #1 to burn fat...
January is well underway and you have probably told yourself it’s time to get back at it. Time to shed those extra pounds we put on before the holidays and most likely during. W
e are going to look at the first simple (and often overlooked) way we can not just loose weight but better yet, burn fat. Let’s do this!
Step #1 Drink water (smarter) We’ve probably all heard that drinking more water can help us loose weight. Why?
*Water has a relationship with how the brain works, how it regulates our appetite, for example. Enter the hypothalamus. This is part of our brain that controls things like body temperature and hunger and other aspects such as thirst, fatigue, sleep, and circadian rhythms. It is the interface between the endocrine system (hormone system) and the nervous system (neurotransmitter system). The hypothalamus regulates the appetite and water balance in your body. This is important because dehydration signals are very similar to hunger signals. So if you feel hungry, there is a chance that you actually need water and not food. There is a strong link between overeating and dehydration. Proper water intake guards against cravings, abnormal appetite, and overeating (some tips are listed below). * Water helps the vast majority of fluids in your body to actually move. It’s the pathway for your hormones, for your neurotransmitters to function properly. Dehydration impedes your body to perform optimally. To burn fat we need proper water intake. * Another way water is important to fat loss is due to water induced thermogenesis. According to the Journal of Clinical and Diagnostic Research, "water drinking induced thermogenesis is an important and unrecognized component of daily energy expenditure.”
Studies by the Journal of Clinical Endocrinology and Metabolism concluded that drinking 17 ounces of water increased the metabolic rate (the rate at which the body burns energy) by 30% in healthy women and men. The boost occurred within 10 minutes and reached a maximum 30-40 minutes after drinking. The total thermogenic response was 24 calories burned by drinking water. The researchers concluded that drinking two liters of water per day would burn 95 additional calories. About 40% of the thermogenic effect originated by the body warming the room temperature water to body temperature or about 70 degrees to 98.6 degrees. In other words, our bodies expend energy (calories) by warming the water. Similar to our bodies trying to warm itself from being in cold water for example. Cold shower anyone? Note it is not recommended to drink really cold water. This shocks the system and is not optimal for organ health. It is easier on our organs to have room temperature or slightly cold water. Now we know why drinking more water can help us burn fat. Here are some helpful tips to keep in mind as we try to reach our fat loss goals.
Note it is not recommended to drink really cold water. This shocks the system and is not optimal for organ health. It is easier on our organs to have room temperature or slightly cold water. Now we know why drinking more water can help us burn fat. Here are some helpful tips to keep in mind as we try to reach our fat loss goals.
Water drinking tips:
Make sure you are drinking w-a-t-e-r. Not sport aid drinks, not vitamin water, not flavored water, not juice, but water. Add fresh lemon or lime juice for flavor and to help balance pH levels.
Avoid drinking out of plastic bottles. Plastic bottles are made with harmful, hormone disrupting chemicals that wreak havoc on our health. Instead use glass or stainless steel. I use this.
Drink 16-17 ounces of water throughout the day. Set a timer on your phone or download an app that can track your water consumption.
Begin your day with a glass of water before drinking coffee, tea, or anything else. I’ve heard this referred to as your “inner-bath”. Make this part of your morning ritual. I keep a glass of water on the nightstand and drink it before my gratitude practice.
It’s important to know the “why” when we approach different aspects of our lives. In this case, why does drinking water help me? When we understand how things work, it’s easier to do them instead of that internal dialogue, “Oh, I have to do this”. It’s not different than having a gratitude practice or training session. If we don’t spend the time to understand, then we will hop from one diet to the next and one workout or boot camp to the next, looking for something when we aren’t even aware of what we are searching for…or why. Make time to ‘go inward’ and understand the why. Did you enjoy learning about water and fat loss? Would you like more simple fat loss tips? Email me or leave a comment on the GreenNote Fitness Facebook page. Until next week, drink more water! To your journey, Lisa Schaffer GreenNote Fitness P.S. Check out my Facebook page for inspiration. P.P.S. Discover GreenNote Fitness recommendations for recovery, supplements, protein bars & powders, nutrition, equipment, books and more at the GreenNote Fitness eStore **Do you have a friend that would benefit from this information? Please forward it to them!**