We’d all like to lose weight without dieting… because we all know how challenging in can be to lose weight. The frustration that can develop after unsuccessful attempts or slight & subtle changes. 

Very real Frustration.

We might even throw in the towel because of a slip up or two.

What simple changes can you make on a daily basis to lose weight?

It’s so important to utilize certain habits and lifestyle changes to actually lose weight without dieting.

Let’s start with your water intake… Are you drinking enough water to flush toxins out of your body through urination and bowel movements? 

Water helps to filter waste for the organs. Dehydration causes the kidneys to retain water.

When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist.

Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds.

Water also serves as an appetite suppressant, calorie burner and decreases overall liquid caloric intake, equaling overall weight loss.

How much water should you take in?

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

• 2,700 mL/day for adult women
• 3,700 mL/day for adult men

Tips to help to increase water intake:

• drink at least one 8-ounce glass of water with each meal
• drink extra water when exercising or during physical activity
• carry water in a reusable water bottle
• drink extra water when it is warm, humid, or very sunny
• keep a glass of water near the bed

For those who despise the taste of water, try using water inserts or utilizing increased herbal teas.  Which can easily increase your water intake.

There are so many herbal teas that are slimming and very beneficial to your wellness including green tea and dandelion tea. 

Is water an appetite suppressant?

Water can be very filling and reducing to your appetite. Many people report feeling much fuller, able to eat only a portion of their meal due to starting with a glass of water. Studies show that this is most common in people 40 years of age and older. 

Research of older adults reported that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period. 

In one case, middle-aged overweight and obese partakers drank water prior to each meal lost 44% more weight, compared to a group that didn’t drink more water.

A separate study reported that drinking water before breakfast decreased the amount of calories eaten during the meal by 13%.

Despite this being very beneficial for middle-aged and older people, studies of younger individuals have not shown the same amazing decrease  in caloric intake.

Take Away:

Drinking water prior to meals may reduce appetite in middle-aged and older ones. This reduces overall caloric intake, resulting in weight loss.

Can drinking more water lower the risk of weight gain all together? 

Water is naturally calorie-free and it’s  correlated to weight loss, healthier living and decreased caloric intake.

Mostly because people substitute high calorie and high sugar beverages with water when dieting or trying to become healthier.

Research shows a lower caloric intake of up to 9% which would equal about 200 calories on average for people who mainly drink water.

I’ve been a lover of water since I was a kid. It’s the only thing I drink. It’s so refreshing and satisfying. Only drinking real fruit juice or ginger ale on occasion.

I never acquired a taste for soda… the carbonation is even too strong for me. As kids, we didn’t grow up with soda in the house, just apple juice and grape juice. 

I suppose water is an acquired taste for some, especially if they weren’t introduced to it as a child consistently. I’ve adjusted my water sources in the last few years, drinking only alkaline or neutral ph waters.

Because of the benefits of making sure you maintain a certain pH throughout your body, to keep acidity levels down because illnesses and diseases cannot thrive in an alkaline environment.

An easy way to start incorporating small changes with your water is to choose spring water at all times. Yes I agree, purified water has a sweeter taste…

But purified water has no health benefits. Major grocery stores are starting to carry higher pH water. They are more expensive, but it’s well worth it’s health benefits.

There was a time during my initial transition, that I would stand in the water aisle and debate with myself on if I was going to purchase the alkaline water because it was four times more as much as the regular water.

And finally came to a rational conclusion. I thought to myself, “I fill up my car with premium gas and think nothing of it, but I’m so beside myself about purchasing a gallon of water for $5 instead of $0.89”… We must put our health first.

My body’s insides are far more important than my car’s is. We must retrain our brains from society’s manipulation towards buying inferior food products because the price is lower, which in turn makes the health risks higher. 

Increasing water intake may also avoid long-term weight gain.

On average a person that is not physically active gains about 3.2lbs every 4 years. This weight gain could be decreased by :

• Adding 1 cup of water: Up your daily water consumption to 1 cup may reduce this weight gain by 0.13 kg (0.23 lbs).
• Substitute other beverages with water: Replacing a serving of a sugary beverage with 1 cup of water may decrease the potential 4-year weight gain by 0.5 kg (1.1 lbs).

This is why it’s particularly important to encourage kids to drink water, because it can help keep them from becoming overweight or obese adults.

Recently there was a study done on school-age children that was focused on encouraging kids to drink water to reduce obesity rates.

Water fountains were installed in several schools as well as classroom instructions given about the importance of drinking water and the benefits of water. At the conclusion of one school year children that had a high risk for obesity had decreased their body weight by a shocking 31%.

The take away:

Increasing your water intake may lead to decreased consumed calories while also reducing obesity in the long-term, specifically in middled-aged & older adults as well as  children. 

Sleep more to lose weight without dieting?

Yes! Researchers report that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

Sufficient sleep gives our bodies the chance to heal, including strengthening of our muscles fibers after a great workout, resetting our internal clocks and giving our skin and hair a chance to grow and regenerate. 

It’s also important to sleep in a flat position, with one pillow and not in the recliner. This is the only time is that our spine gets to fully rest.

By sleeping in any degree of trunk flexion you are continuing to place pressure on the intervertebral discs even while sleeping. 

Negative effects of inadequate sleep:

• Drives down leptin levels, which causes the body to crave carbohydrates.
• Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• Can increase the risk of heart disease & high blood pressure
• Can lead to insulin resistance and contribute to increased risk of diabetes
• Reduces levels of growth hormone — a protein that helps regulate the body’s proportions of fat and muscle.

Take Away…

So if you want to lose weight, you must drink 3/4 –1 gallon of water daily & ensure that you are getting a sufficient amount of sleep. For the great majority of us, that means 7 hours or more per night. So, start drinking more water & changing that sleep routine, tonight.

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