Nowadays, there are countless diets on offer and you can buy all kinds of books or ready-made meals to stick to them. To follow a water diet, however, you don't have to buy anything you don't want; Better yet, you don't even have to focus on exercise - all you need is water.
Steps
Part 1 of 3: Preparing to Lose Weight
Step 1. Learn about the water diet
There are many variations of this diet ranging from complete fasting to just making sure the daily water is cold. For example, one version involves drinking about two glasses of water before each meal while following a low-calorie diet. Some research has found that people who follow this diet lost about 2-3 kg more than those who did not follow the water rule.
- It is best to keep this diet for only a short time and it is safer to combine it with a normal diet, as it can be dangerous when combined with fasting.
- This diet may not be suitable for everyone; following it, you risk experiencing the typical symptoms of hypoglycemia, such as dizziness and fatigue, not to mention constipation, dehydration and cold intolerance. If you know you have problems with blood sugar levels, the water diet is not appropriate for you.
- It represents a type of diet that tends to develop the yo-yo effect, meaning that once you lose weight, as soon as you return to the normal diet, you immediately regain the pounds.
Step 2. Set realistic goals
When you decide to go on a diet, you need to know what your current situation is and what result you want to achieve. Take the time to take some measurements (e.g. weigh yourself), check what the standards (e.g. BMI) of healthy weight are based on your physical conformation, and start from there to establish the goals you want to achieve.
- Once you take note of your current weight, you can define an accurate weight loss goal.
- Check your body mass index (BMI), which defines the correct ratio of weight to height. To calculate it, it is necessary to know the weight expressed in kilos and divide it by the square of the height expressed in meters. So, a person who weighs 75 pounds and is 1.75m tall (the square is 1.75x1.75 = 3.06) has a BMI of 24.5 (75/3, 06 = 24.5), which falls within in the normal range.
Step 3. Get a checkup
You can calculate your BMI at home, but you shouldn't start a new diet plan without first consulting your doctor, who can better assess your BMI and give you the right advice on nutrition and diet. fitness.
Inform him of your intention to follow the water diet, so that he can offer you the indications to proceed safely; each person has different physical needs, by contacting the doctor you can avoid possible unnecessary health risks
Part 2 of 3: Lose Weight
Step 1. Drink at least 30ml of water for every pound of body weight
The overall dose to be taken each day can vary based on several factors, but experts recommend sticking to this criterion. Therefore, if you weigh 70 kg, you should drink about 2.1 liters.
Don't worry if you forget to drink before meals - an unavoidable occurrence, as you're trying something new - just try your next meal and over time you will be able to develop the habit
Step 2. Drink water often
Drink it as soon as you get up in the morning and half an hour before meals; the feeling of fullness left by the liquid prevents you from overdoing it at the table.
- Consume it after meals. Unlike popular belief that eating is not okay, drinking after eating actually promotes digestion and prevents constipation.
- Drink after physical activity. It's important to make up for the fluids you lose with exercise, even if you don't feel thirsty. Athletes should drink around 350-700ml of extra water in addition to the recommended amount (which, as described above, is around 30ml of water per kilo of weight).
Step 3. Determine what type of water you want to drink
That of the aqueduct is certainly not famous for its quality due to the chemicals it contains, but the competent bodies have the task of carrying out the checks. Even bottled water is subject to strict quality standards and also in this case checks are carried out to ensure its safety, as is the case with tap water. If you have installed a filtration system at home, you can use the tap one and you don't have to get the purified bottled one.
- Although bottled water has now surpassed coffee, milk and juices in terms of the number of packages sold, it is actually very harmful to the environment and some cities have begun to tax it heavily and propose alternative solutions (such as "houses" of automatic water supply common in some municipalities). Tap water is as safe as bottled water, costs much less and does not harm the environment.
- Domestic filtration systems can eliminate some substances, such as chlorine, but cannot neutralize contaminants; moreover, it is important to carry out proper maintenance of these systems, otherwise they can accumulate harmful substances and thus nullify their very function.
Step 4. Get a water bottle
To always have water available, take a container of this type that is made of plastic, metal or glass, but without bisphenol.
- You don't have to buy a water bottle, but you do need to find a way to monitor the amount of water you drink each day. if you wish, you can take a cup to keep at home and one at work and drink from that instead of using the bottle.
- When you eat in restaurants, start ordering the drink before the meal and ask for water; remember to sip two glasses before starting to eat.
Step 5. Add some light physical activity to your daily routine
The main focus of this diet is to focus on water consumption for weight loss, but exercise helps burn calories. If you are already physically active and stick to a workout routine, you don't have to replace it with a water diet; if you have a sedentary lifestyle, start walking several times a week before moving on to more demanding activities.
Only move if you are also eating. If you exercise during a fasting period, you alter your metabolism even more, making you more vulnerable to the effects of hypoglycemia, which can be dangerous
Part 3 of 3: Achieving the Goals
Step 1. Set fitness goals
In this way, you will keep motivation high and you can determine what is effective for you and what is of no benefit. For example, make a list of the things you want to achieve; if you want to lose 5 kg in a month, write it down and read it every day.
In order to define a clear goal, you need to calculate how much weight you will lose on the water diet. For example, in a study mentioned earlier, some researchers found that people lost 7 kg over 12 weeks by drinking 2 glasses of water before each meal
Step 2. Use a wall calendar
Hang it up where you can easily see it, for example in the kitchen, and write down the start and end date of the diet.
Even if you have tracked your goals elsewhere, for example on a sheet of paper or on your mobile, writing them on a calendar keeps your goals visible; it can be a useful "trick" when you are in the kitchen and want to eat an unhealthy snack
Step 3. Get a fitness app
You use your smartphone every day, why not turn it into an additional source of motivation to lose weight? You can download various applications to monitor your water consumption, food intake and calories burned each day. Studies have shown that jotting down meal portions and physical activity sessions helps people lose even more weight than those who don't.
Some individuals find it convenient to wear an activity tracker, so they don't have to write down all the data on the phone (like the Fitbit); it is a device that tracks movements and measures sleep habits, among other factors
Step 4. Reduce your calorie intake
The goal of the water diet is not to count calories, but to put your body into "weight loss mode" you have to introduce less than you burn; the aim is to induce the body to use the energy stored in the form of fats.
- Write down every bite you ingest in a fitness application; you will be surprised at how much you actually eat each day and this can motivate you to cut down on portions.
- If you forget to keep track of something, try to write it down later and do your best to be as accurate as possible; when you want to get quantifiable results, even rough figures are better than nothing.
- Keep in mind that this diet is called "yo-yo" because when you drink instead of eating it forces your body to take nutrients from muscles rather than fat; in this way, the metabolism slows down and to maintain the weight achieved you should follow an unsustainable restrictive diet.
