5 drinking routine mistakes that prevent you from losing weight
TOHow does a glass of water help you get rid of hunger, is it worth adding coffee to your diet while losing weight and what happens if you drink too much liquid? Nutritionist Oksana Matiyuk (@oksana_matiyuk) spoke about five mistakes in the drinking regimen that people who lose weight often make.
When patients ask me why it is so important to drink water while losing weight, I give a simple formula – four water molecules are needed to break down one fat molecule. If you notice that you start to tire quickly, your skin has lost its elasticity, and your health leaves much to be desired, think about whether you are drinking your daily water intake? But at the same time it is important not only to drink a lot, but also to do it correctly – I will tell you about the most common and unforgivable mistakes.
Mistake # 1: you forget to drink water before exercising
Of course, your personal goal also needs to be considered here. If you want to build muscle, drink plenty of water during your workout. But if you are aiming for active weight loss through aerobic exercise and cardio training, then drinking water in the process is not recommended. However, you should not completely abandon the liquid – drink a little between sets.
Professional trainers advise drinking water half an hour before training and the next time 15-20 minutes after it starts.
In this case, the liquid will not interfere with your movement. If you are thirsty more often, take a couple of small sips or simply rinse your mouth out. While jogging, also take a few sips every 10-15 minutes and make sure that the water is not very cold. But immediately after training, drinking a lot of water is definitely not worth it.
Mistake # 2: you confuse thirst with hunger
The difference between hunger and thirst is really hard to find. This is because the saturation center in the brain is directly opposite the thirst center. Statistics show that 80% of those who want to eat are actually just thirsty.
Scientists from the University of Washington went further: they studied the habits of people waking up in the middle of the night from feeling of hunger. The participants in the experiment were asked to drink a glass of water and wait fifteen minutes – if the hunger persisted, they were allowed to eat. According to the results, most of them did not want to eat, but just went to bed.
Try drinking 200 ml of water and analyze how you feel after a while.
Mistake # 3: you drink too much water
We all know that you need to drink a lot of water, but I think such recommendations are not very justified. The daily rate is calculated individually and depends on the lifestyle, nature of work, temperament and other factors. Moreover, if you drink water incorrectly, you can gain weight altogether. First, you need to take into account possible diseases – for example, with hypothyroidism, doctors do not advise drinking more than 1-1.5 liters of water. Secondly, if you are mobile and active, you need more water. Thin and “frozen” people need less fluid.
What is this overkill fraught with? The kidneys will not be able to remove excess fluid, the blood will become diluted, and this, in turn, can lead to increased intracranial pressure, headaches and even water intoxication (in especially severe cases). Therefore, on average, in the cold season, you need to drink 0.7 – 1.2 liters per day, in the summer – 1.2-1.7 liters, and a nutritionist will help determine the more accurate dose.
Mistake # 4: you completely eliminate tea and coffee from your diet
The myth of coffee dehydration has been around for a very long time, but it was actually dispelled back in 1928 when research showed that even four cups of coffee a day would not lead to a diuretic effect. It is because of him that many deny themselves the pleasure of drinking a cup of tea or coffee, preferring special drinks for weight loss – I strongly recommend that you refuse them, because they just have a laxative and diuretic effect. Dehydration is caused by foods that increase the drainage of fluid from the body – based on this, water can be counted as well, so the relationship between urination and dehydration is greatly exaggerated.
If you exercise, one cup of coffee (drunk at least half an hour before training) will help you burn more fat – after all, productivity will increase significantly
However, caffeine causes the release of insulin into the bloodstream, which provokes more active movement of food through the gastrointestinal tract. This seems like a plus, but in fact, the body will feel hunger faster, so those who are on a diet should not get carried away with coffee. Remember that no drink can replace plain clean water.
Mistake # 5: you don’t drink water in the morning after waking up
Drinking water on an empty stomach not only prepares the gastrointestinal tract for work and cleanses the body of toxins and toxins, but also helps to get rid of excess weight. At the same time, according to recent studies, a couple of glasses of water in the morning has a therapeutic effect and helps to get rid of headaches, bronchitis, asthma, gastritis and even menstrual irregularities.
But it is very important to ensure that the water is clean, unboiled and not cold – about 25-40 degrees. Ice water will only irritate the stomach walls. Drink two glasses of water upon waking: first one, and after 5-10 minutes a second, and start breakfast after 45 minutes.