We all know diets work. Every book, article, regimen, fitness plan, you name it works as long as you actually do it. Getting the motivation to follow through is arguably the most important part of losing weight. The information will always be there, but the motivation....that's the elusive piece of the puzzle, the thing that everyone wants and few of us have. How do you get the motivation to get started, stay on track, and most importantly, to get where you want to go?
How To Get To The Core Of Weight Loss Motivation
We get emails from people in everyday sharing their frustrations and challenges with weight loss. About 60% of them say they lack the motivation to stick with their weight loss program. They report that they do well for awhile and lose some weight, but inevitably fall off track- whether due to a loss of focus or some other kind of self-sabotage.
As a Personal Development Coach specializing in weight loss, and who was originally trained as a psychotherapist, it's very easy for me to give them advice, but as I sat down to write this article, I thought it might be nice to really start at the most basic, fundamental level of understanding motivation, and to then work up from there.
So armed with my trusty Mozilla Firefox I did a quick Google search for a basic definition of the word. Here is the first thing that Google gave me to consider (it came from an online dictionary associated with Princeton University):
"the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated."
So let's pull some key words from that definition and see if we can come up with a useful way to apply the concept to weight loss.
Action Toward a Desired Goal:
Taking action here implies that there is a desired goal in place, so the first thing that you must be absolutely clear on is 'what is your goal?'
The challenge here is that it's usually not sufficient to just come up with a number. 20 pounds or 30 pounds isn't going to cut it. You've known that for perhaps years, and telling yourself "I need to lose 20 pounds" over and over again hasn't gotten the job done. Just having a number in mind is not provocative enough of a goal.
So consider: the better question to ask is, "Why do you really want to lose weight"? At first glance, this may sound like an obvious question, but if you're struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer.
Why are you looking to lose weight?
To feel more confident to start dating again?
To get into your favorite pair of jeans?
To feel sexy for your husband or wife?
To look good at your upcoming high school reunion?
Because the doctor told you you're pre-diabetic but that there is still a chance to turn it around?
Because you're sick and tired of feeling sick and tired?
You have to become crystal clear on your "Why". This is the first step in establishing a goal.
Now let's look at the first half of that equation, the part about 'taking action'. When you get clear and write it down, how motivated to take action are you? Do you feel your emotions stirring? Are you feeling the pull to get off the couch? Are you feeling the readiness to break your bad habits and make changes to your diet?
If you're not, then you probably need to do some more work on your "Why", because your "Why" is the foundation of your motivation.
Here is a hint: some people are more naturally motivated towards pleasure (the thought of looking great in a summer dress, meeting a guy/girl, running a 10K), while others are more motivated away from pain (being single forever, having to start taking insulin, having to see their high school friends while being heavy).
The trick is to find out which one- "Towards Pleasure" or "Away From Pain"- is more compelling to you in terms of your weight loss, and to focus on that. Write down all the reasons that cause you to begin to stir and want to take action. This is just for you, so be bold and write everything down, even if it's very personal. This is a very important step that cannot be overlooked.
That Which Gives Purpose
Building on your "Why", what is your deeper purpose behind losing weight? How will your life be better if you lose the weight?
Create a compelling picture for yourself that is rich in detail of how your life will be better.
What will you be doing?
Who will you be doing it with?
Where will you be?
Will the motivation to exercise come naturally?
How will you feel when you're there?
What clothes will you be wearing- or not wearing ; ) ?
In case you didn't notice, all of the above examples were written in "Towards Pleasure"language. But maybe you'll find that doesn't work so well for you- maybe it doesn't quite give you a sense of purpose.
If not, how about if you change the wording around a bit? Remember, some people are more motivated "Away From Pain". If this is you, you'll be more stirred by this question: "So if you don't lose the weight, or if it continues to get worse and worse, how unhappy and miserable will you be?"
Similarly, you may want to create a compelling negative picture for yourself.
If you don't lose the weight, what are you going to miss out on?
What opportunities will you lose out on? Maybe the ability to enjoy healthy time with your family late into your life? Or maybe it'll mean you continue to go out to go to restaurants and take vacations by yourself.
How will your health deteriorate if you don't lose weight?
What does the hospital room look like where you'll have to go for dialysis treatments?
So create a compelling picture for how your life is going to be better if you lose the weight, or worse if you don't. Cultivate this picture until it gives you a clear sense of purpose. When that purpose is there, you will be much close to taking the necessary action.
Remember, that while uncovering your "Why" and the deeper purpose that motivates you is a first step that cannot be skipped over, we all get busy and stressed, and it's very easy to lose our focus. At least until you build some positive, forward momentum and get comfortable with your new habits and behaviors, you may have to remind yourself of your "Why" and your deeper purpose again and again every day.
Write down your answers on an index card and put in by your bed stand or tape it to the bathroom mirror. Every morning and every night remind yourself why you really want to lose weight. Remind yourself why you need to begin taking action today, what the payoff will be if you do, and what the cost will be if you don't.
This is not the only step on the journey, of course, but it is an important one that you have to master early on. Getting the right support in place is also extremely important, as is learning how to handle the stress and challenges of daily life in a healthy, constructive way that doesn't cause you to abandon your weight loss efforts or turn to food for emotional comfort.
Some Simple Eating Adjustments That Will Boost Your Motivation
One very important thing we have observed at peer trainer over the years is the difficulty people have sticking to plans where they have to track every detail of their eating. Or where they have to stick to a very strict nutritional regimen that some nutritional guru has convincingly laid out for them. The problem isn't that these plans work. They often work incredibly well. The issue arises when one inevitably falls off track.
Often what happens when people fall off track, is that they either beat themselves up or they just say "screw it" and accelerate their downward spiral. The issue here is simply one of "expectation." Their plan is expecting too much of them. If this pattern sounds familiar, you will want to check out a new and free tool called the "Peer trainer Cheat System" that you can quickly learn and start to use.
For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.
Making sense of dietary fat
A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.
Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.
The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.
Myths and facts about fats
Myth: All fats are equal—and equally bad for you.
Fact: Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.
Myth: Lowering the amount of fat you eat is what matters the most.
Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.
Myth: Fat-free means healthy.
Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.
Myth: Eating a low-fat diet is the key to weight loss.
Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.
Myth: All body fat is the same.
Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.
Types of dietary fat: Good fats vs. bad fats
To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:
monounsaturated fats (good fats)
polyunsaturated fats (good fats)
trans fats (bad fats)
saturated fats (bad fats)
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.
Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
Soymilk
Tofu
Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol. Bad Fats Saturated Fats
For decades, doctors, nutritionists and health authorities have told us that a diet high in saturated fats raises blood cholesterol levels and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.
So does that mean it’s OK to eat saturated fat now?
No. What these studies highlighted is that when cutting down on saturated fats in your diet, it’s important to replace them with the right foods. For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help to lower cholesterol and reduce your risk for disease. However, swapping animal fats for refined carbohydrates, such as replacing your breakfast bacon with a bagel or pastry, won’t have the same benefits. That’s because eating refined carbohydrates or sugary foods can also have a negative effect on cholesterol levels and your risk for heart disease.
In short, nothing has changed. Reducing your intake of saturated fats can still improve your cardiovascular health—as long as you take care to replace it with good fat rather than refined carbs. In other words, don’t go no fat, go good fat.
General guidelines for choosing healthy fats
If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might mean replacing fried chicken with fresh fish, swapping some of the meat you eat with beans and legumes, or using olive oil rather than butter.
Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.
How much fat is too much?
How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average individual:
Keep total fat intake to 20-35% of calories
Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
Get your personalized daily fat limits
See Resources and References section below for an easy-to-use tool from the American Heart Association that calculates your personalized daily calorie needs, recommended range for total fats, and limits for trans fats and saturated fats.
Trans fat: eliminate this bad fat from your diet
When focusing on healthy fats, a good place to start is eliminating your consumption of trans fats. A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.
No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.
Sources of trans fats
Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially prepared baked goods and snack foods:
Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
Solid fats – stick margarine and semi-solid vegetable shortening
When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat-free, this ingredient makes it suspect.
With margarine, choose the soft-tub versions, and make sure the product has zero grams of trans fat and no partially hydrogenated oils.
When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat.
Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.
When eating out, ask your server or counter person what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.
Saturated fats: reduce this bad fat
Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat.
Simple ways to reduce saturated fat
Eat less red meat (beef, pork, or lamb) and more fish and chicken
Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
Bake, broil, or grill instead of frying.
Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
Avoid breaded meats and vegetables and deep-fried foods.
Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
Avoid cream and cheese sauces, or have them served on the side.
Sources of Saturated Fats
Healthier Options
Butter
Olive oil
Cheese
Low-fat or reduced-fat cheese
Red meat
White meat chicken or turkey
Cream
Low-fat milk or fat-free creamer
Eggs
Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream
Frozen yogurt or reduced fat ice cream
Whole milk
Skim or 1% milk
Sour cream
Plain, non-fat yogurt
Getting more good fats in your diet
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?
The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.
Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.
Damaged fat: When good fats go bad
A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
Omega-3 fatty acids: Superfats for the brain and heart
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:
Prevent and reduce the symptoms of depression
Protect against memory loss and dementia
Reduce the risk of heart disease, stroke, and cancer
Ease arthritis, joint pain, and inflammatory skin conditions
Support a healthy pregnancy
Omega-3 fatty acids and mental health
Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.
There are several different types of omega-3 fatty acids:
EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.
ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.
Fish: The best food source of omega-3 fatty acids
Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food.
The best sources are fatty fish such as salmon (especially wild-caught king and sockeye), herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.
If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.
What to do about mercury in fish
Fish is an excellent source of protein, and its healthy oils protect against cardiovascular disease. However, nearly all fish and shellfish contain traces of mercury, a toxic metal, and some seafood contains other pollutants known as POPs. As small fish are eaten by larger fish up the food chain, concentrations of mercury and POPs increase, so that large, predatory deep-ocean fish tend to contain the highest levels. That makes it best to avoid eating these large fish, such as shark, swordfish, tilefish, and king mackerel.
Because a diet rich in seafood protects the heart and benefits neurological development, fish remains an important component of a healthy diet.
Recommendation: Most adults can safely eat about 12 ounces (two 6-ounce servings) of a variety of cooked seafood a week as long as they avoid the large predatory ocean fish mentioned above and pay attention to local sea- food advisories.
For women who are pregnant or may become pregnant, nursing mothers, and children ages 12 and younger, caution is needed to avoid potential harm to a fetus’s or a young child’s developing nervous system. The same amount, 12 ounces, is considered safe with these additional guidelines:
Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
Another commonly eaten fish, albacore (“white”) tuna, has more mercury than canned light tuna. So, when choosing your fish and shellfish, eat no more than 6 ounces (one average meal) of albacore tuna per week.
Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish from local waters, but don’t consume any other fish during that week.
Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions
With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.
Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is miniscule.
Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled.Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.
Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.
How much omega-3 do I need?
The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA (1 gram = 1,000 milligrams). For the treatment of mental health issues, including depression and ADHD, look for supplements that are high in EPA, which has been shown to elevate and stabilize mood. Aim for at least 1,000 milligrams of omega-3 fatty acids per day.
The truth about dietary fat and cholesterol
Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health.
Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.
Good vs. bad cholesterol
As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. High levels of HDL cholesterol may help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.
Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.
Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
Polyunsaturated fats lower triglycerides and fight inflammation.
Saturated fats may raise your blood cholesterol.
Trans fats are the worst types of fat since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.
Everyone seem's to carry bottled water everywhere they go these days. In fact, it has become the second most popular drink (behind soft drinks). But water lovers got a jolt recently when we heard that a new report had found that the benefits of drinking water may have been oversold. Apparently, the old suggestion to drink eight glasses a day was nothing more than a guideline, not based on scientific evidence.
But don't put your water bottle or glass down just yet. While we may not need eight glasses, there are plenty of reasons to drink water. In fact, drinking water (either plain or in the form of other fluids or foods) is essential to your health.
"Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day," says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.
Kaiser Permanente nephrologist Steven Guest, MD, agrees: "Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health," he says.
When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.
Here are six reasons to make sure you're drinking enough water or other fluids every day:
1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
"Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves," says Guest, who is also an adjunct professor of medicine at Stanford University.
When you're low on fluids, the brain triggers the body's thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee -- anything but alcohol.
"Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration," he says.
2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.
"What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake," says Penn State researcher Barbara Rolls, PhD, author of The Volumetric's Weight Control Plan.
Top 10 Benefits of Drinking Water: Don't Medicate, Hydrate!
1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
2. Promotes Weight Loss – Removes by-products of fat, reduces eating intake (by filling up your tummy if consumed prior to meals), reduces hunger (hello natural appetite suppressant!), raises your metabolism and has zero calories!
3. Flushes Out Toxins – Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).
4. Improves Skin Complexion – Moisturizes your skin, keeps it fresh, soft, glowing and smooth. Gets rid of wrinkles. It’s the best anti-aging treatment around!
5. Maintains Regularity – Aids in digestion as water is essential to digest your food and prevents constipation.
6. Boosts Immune System – A water guzzler is less likely to get sick. And who wouldn’t rather feel healthy the majority of the time? Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.
7. Natural Headache Remedy – Helps relieve and prevent headaches (migraines & back pains too!) which are commonly caused by dehydration.
8. Prevents Cramps & Sprains - Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.
9. Puts You in a Good Mood – When the body is functioning at its best, you will feel great and be happy!
10. Save Money! - Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!
