Are you drinking the amount of water you should drink every day? Probably not since studies indicate that 75% of Americans are actually chronically dehydrated. That;s amazing since there seem to be water bottles everywhere. The problem with being overweight may be part of this because the thirst mechanism tricks you into thinking you’re hungry.
Here are some other facts to remember:
- Not drinking enough water slows down your metabolism.
- Almost 100% of the dieters in a University of Washington study found that a glass of water will shut down evening hunger pangs.
- Lack of water, the #1 trigger of daytime fatigue.
- Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
- A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
- Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
Nothing special is needed to meet your daily water needs. We’re fortunate in the Unted States to have plenty of clean, clear water right from the tap. So sit a glass by the sink and take a few swigs whenever you pass by.
TODAY: MAKE A REAL EFFORT TO DRINK MORE WATER.
A study of sedentary older adults found that after walking for 45 minutes three times per week for six months they performed substantially better on several cognitive tasks than those who did other forms of exercise like stretching or strengthening. The study published in Nature said that reserachers think that their improved cardiorespiratory fitness increased blood flow to the brain, which helped improve brain function. So walking can enhance your mind and make your diet matter.
TODAY: WALK
The American Institute for Cancer Research found that 67% of Americans eat everything on their plates, regardless of size. So you could use a smaller plate! I know you’ve heard that trick before. But the fact is that by watching portion sizes you can cut the most calories the quickest. That means you literally lose weight by doing nothing more than eating single servings of your favorite foods instead of eating as much as you can.
TODAY: ERASE THE TERM “ALL YOU CAN EAT” (AYCE) FROM YOUR VOCABULARY.
As we wrap up No Wheat Week head to one of the weekend farmer’s markets and stock up on some great veggies and fruit. The American Dietetic Association recommends at least 3 - 5 servings of fruit and 3 - 7 of vegetables. Since they both are really dense in nutrition and fiber you’ll satisfy your hunger and give your body the cholesterol clearing boost that’s also good for your colon. So, eat up!
TODAY: SHOP AT THE MARKET FOR FRESH FRUIT AND VEGETABLES.
This week we’re going to re-visit dropping wheat from your daily diet. Dieters who have dropped wheat products have noticed improvements in energy, mood and sleep. I know it may not be easy to do, sonce we have so many wheat products around. (And I love them all.) But by dropping the bread, pasta, crackers and especially the pastries you WILL see a difference. I notice in as little as a day that I actually feel less bloated. Couple that with five daily servings of fruits and vegetables plus that 30 minutes of walking and you’ve got a recipe for success.
TODAY: DROP WHEAT PRODUCTS FROM YOUR MENU.
Studies have shown that too little sleep during the week might contribute to weekend overeating. Researchers are checking out indications that sleep deprivation might change your metabolism and cause overeating. Subjects who were sleep-deprived showed impaired appetite control and increased hunger. Even glucose levels were impaired. Once the subjects caught up on sleep, things got back to normal.
So catch up on your sleep and rest easy about your diet.
TODAY: DO YOUR STRETCHES BEFORE A GOOD WALK.
Researchers have found out that walking slow can actually burn slightly more calories than mid-speed walking. Evidently when they looked at the motion of your body they found that you are basically stopping and starting with each step and momentum isn’t helping you along. At the other end of the spectrum, at very high walking speeds you use more muscle groups with arm motion and with a long stride. That burns extra calories. Running has lots of up and down motion that may burn more calories lifting your weight up off the ground and moving forward. Of course the aerobic exercise of a quicker pace has many benefits as well.
The big thing is that all walking will benefit your diet. Just do it! (Hey that’s catchy.)
TODAY: TAKE A WALK
Daily Nag | Diet Nag | 
February 8, 2010 6:05 am | 
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