THE POWER OF HYDRATION: In supporting our weight goals.
Do you struggle to lose weight? Has it been an ongoing problem you’ve been battling for a long time? Far too many of us can spend a lifetime dabbling in yo-yo dieting, trying every new fad under the sun, jumping on intense cleanses to ‘kick start’ our way to our weightless goals. Whether you’re deep in the yo-yo dieting culture or just know that you’d feel better shedding a few pesky pounds, you want to try and find a regime that really works for YOU.
The first place we have to start is of course our mindset. It can be hard to change the way we see our bodies, especially when modern culture sets a pretty thin picture of what’s the desired body type, mind the pun. But our bodies are our bodies, and whether we like it or not, it’s the one we’ve got, at least this time around. When it comes to sustainable weight loss we want to think about the long term perspective we hold about ourselves, if we are constantly feeling uncomfortable about how we look then we are always going to be ready to jump when someone promises the next new magic diet that worked for Beyonce or the likes.
What science has shown is that for every person out there who has successfully lost weight and kept it off, they had an internal shift around how they related to themselves and their life and what losing weight would actually mean to them. By shifting our perspective, we can trigger our brain's internal motivation system. When we shift to a more "self-appreciating or self-loving" state towards our body then there is a natural motivation towards healthier living and eating that is lasting. From this less reactive emotional place, we will be more likely to stick to these new choices and let them permeate the way we live our lives. They’re not quick fixes, they’re slow, life changing habits that affect the trajectory of our lives well into the future.
We have to see the benefit of slowing down by first making peace with where we are, to then begin moving forward from a more balanced state of being. Rather than a state of forcing and controlling, one of loving and nurturing.
So while the core of our weight loss journey may be centered around a new perception of ourselves, it’s also helpful to have some actionable tools we can implement to support the new lifestyle we are wanting to embrace. So are you ready to ditch the ‘extreme diets for fast results’ diet culture in preference for a slower, more sustainable approach to losing weight?
If your answer is yes, then you may be interested to know there’s a powerful tool completely unrelated to the usual diet and exercise regimes we normally focus on to lose weight. Surprisingly it's as simple as drinking more water!
You may be thinking how can something as unassuming and simple as water make such a big impact on the journey for sustainable weight loss, but science is beginning to show how dehydration can affect the body in innumerable ways and when it comes to the body's ability to burn fat, it's no different. Here’s some of the reasons why being properly hydrated is going to be crucial to shedding that weight.
The Science Behind Hydration and Weight Loss:
1. Appetite Control: Dehydration can often mask itself as hunger as the same part of the brain is responsible for interpreting both hunger and thirst signals, which can often result in mixed messages and unnecessary calorie consumption. Not only does drinking enough water make sure we ONLY respond to proper hunger queues, drinking water half an hour before meals can help create a feeling of fullness, reducing overall calorie intake. Staying hydrated also helps to regulate appetite hormones, such as Ghrelin and Leptin, which influence hunger and satiety cues. Ensuring you're adequately hydrated will make it a lot easier to prevent overeating and unnecessary snacking, as you’re much more likely to eat only when you're ACTUALLY hungry.
2. Metabolic Boost: Proper hydration is closely linked to a healthy metabolism. Even mild dehydration can slow down metabolic processes, making it challenging to burn calories efficiently. Proper hydration will ensure optimal metabolic function, facilitating the weight loss we so desire by supporting the body's ability to burn calories.
3. Exercise Performance: Hydration plays a really crucial role in optimising physical performance during workouts. Dehydration can lead to fatigue, decreased endurance and impaired cognitive function, hindering how effective our workout can be. By maintaining proper hydration levels individuals can improve stamina, maximise calorie burn, and enhance overall workout performance.
So if you’d like to start upping your water consumption here’s some things to try:
1. Carry a reusable water bottle and keep it with you throughout the day to encourage regular hydration, whether at work, the gym, or running errands.
2. Establish a hydration routine: Set reminders or schedule designated times to drink water, ensuring consistent intake throughout the day.
3. Monitor urine colour: Pay attention to the colour of your urine as an indicator of hydration status. Pale yellow or straw-coloured urine suggests adequate hydration, while darker urine may indicate dehydration.
4. Incorporate hydrating foods: Include water-rich foods such as fruits and vegetables in your diet to supplement your fluid intake and promote hydration.
5. Adding flavour: While flavoured beverages can contribute to hydration, be mindful of added sugars and calories. Opt for low sugar options, or try our real fruit and coconut water-based sachets.
DRINKE - Citrus
Extra Tips:
Slow down when you're eating. Eating too fast can mean our bodies don’t register when we are full. The longer we take to eat our meal, chewing each bite properly, the less likely we are to overeat and the more sensitive to the body's hunger and satiety cues we will be.
Take some time to journal about what may be your triggers for overeating or snacking. The brain is a highly motivated machine when it comes to stimulating the pleasure and reward centre, and food can become a crutch for activating this. Notice which moods can trigger these cravings, such as boredom, anxiety, sadness, loneliness etc. Just noticing how we are feeling can be a starting place to help us create some space between wanting to take impulsive action. If these emotions feel too hard to shift on your own, look at getting some help, or even weight loss specific therapy. There are also apps available like Noom that understand the psychology of a persons eating habits, and factor this into their suggestions and eating plans.
Change your perception: shift the desire for weight loss from being mostly an aesthetic desire to more about wanting to be healthy in your body, wanting to nurture your body and take care of it.
Some helpful resources for building a healthy mindset:
“The Kindness Method” By Shahroo Izadi
“Love Your Body” By Louise Hay
“How To Be The Love You Seek” By Dr Nicole LePera
Blog Images Sourced: via Pinterest