Over the years, I’ve been on a large number of diets. I’ve lost a lot of weight and gained a lot of weight back. Over the past few months, I’ve been slowly losing. Naturally there have been a few bumps along the way, weeks where I gained instead of losing, but I have a plan to lose the weight and keep it off.
An important component of that plan is controlling what liquids I drink. Here are some tips that have helped me and may help you fight and win the Battle of the Bulge.
1. Drink water. Lots of water. Most diets recommend that you drink eight 8-ounce glasses of water a day. This has been shown to function as an appetite suppressant.
Most people discover this is harder to do than they think it would be. I find putting a teaspoon of lemon juice or orange juice in 24 ounces of water (a sports bottle) helps me drink enough water. Cool water is naturally easier to drink.
When you eat out, try to drink a full glass of water before your meal arrives. Drink at least one glass of water at every meal.
Besides being good for your waistline, drinking enough water has also been found to combat blood clots in the legs as well as aiding people with liver and bladder problems.
2. Avoid caffeine. Caffeine does increase your metabolic rate, which leads to increased calorie burning. However, it also increases your appetite as well as interfering with sleep patterns. Several studies have shown that people who regularly drink diet sodas have more problems with bingeing and craving than those drinking water alone. Coffee and black tea have been found to increase appetites.
3. Avoid drinking more than a cup of fruit juices a day. Supermarket orange and grape juices, while containing the important Vitamin C, are loaded with sugar. If you must drink orange juice, look for fiber added with no sugar added or juice your own. When purchasing grape juice, look for the unsweetened brands.
4. Avoid sports drinks. Most sports drinks are loaded with sugar and other quick energy boosters that increase appetite. They are formulated for athletes working at their peak. Unless you’re in a major workout, stick with water.
5. Avoid artificial sweeteners. Studies have found that artificial sweeteners increase the craving for sweets. Other hotly contested studies have linked artificial sweeteners to various cancers, Crohn’s disease, nervous disorders, bladder and liver diseases, arthritis, migraines and irritable bowel disease.
6. Switch from whole milk to 1 percent. You might have to slowly work your way down to it by mixing it with whole milk at first, but eventually you will adjust. Just by doing this, you will shave pounds off your weight over a year’s time.
I hope these tips help you like they’ve helped me.