12 Reasons to Drink More Water

 

Did you know drinking two 12 ounce glasses of soda every day for one month means you will intake 8,000 calories and 5 pounds of sugar? While fine to drink on occasion, high-calorie, high-sugar drinks, like soda, can cause an array of negative effects to your body and wallet.

Swapping soda for water is one of the quickest and easiest ways to stay hydrated and improve your overall health in both the short- and long-term future – and not to mention, it’s free of charge! Still not convinced? Check out these 12 other reasons to drink more H2O: 

1. Lose Weight

While there is no one-size-fits-all solution for weight loss, the basic formula for trimming your waistline is to burn more calories than you eat. As an aid for weight loss, water will help you to feel full more quickly, so you will eat less and shed the pounds.

2. Burn More Calories

Drinking more water can help you to burn more calories by regulating your metabolism, which is your body’s ability to convert food into energy. By drinking 17 ounces of water per day, your metabolism could speed up by as much as 30 percent.

3. Exercise with Ease

Skip the energy drinks – drinking water while working out is the ultimate muscle fuel.  High-intensity physical activity can cause you to lose water through sweat and your muscles to become tired. For a boost of energy, drink water to reduce cramps and sprains, and push you through that final set of pull ups.

Read more: 12 Metabolism-Boosting Foods to Aid Weight Loss. Which food is best for weight loss women?

4. Have Clearer Skin

Studies show that people who drink more water tend to have clearer, younger looking skin. Water works to hydrate your skin and reduce toxin-induced blemishes, resulting in a healthy glow even your best moisturizer can’t achieve on its own.

5. Flush Toxins Out

You may have tried the latest juice cleanse to detox your body, but what about drinking a refreshing glass of water? Water helps to eliminate wastes and toxins from your body by encouraging healthy digestion and transporting nutrients to where they are needed.

6. Prevent Headaches

Everyone suffers for the occasional headache, and oftentimes they are caused by dehydration. Instead of reaching for medication next time your head hurts, try reaching for a cold glass of water to prevent or alleviate your headache symptoms.

7. Have Less Joint Pain

Water works as a lubricant for your joints, helping to reduce joint pain and protect against daily wear and tear. In fact, drinking more water can help to eliminate other pain in the body by supporting your lymphatic system, a network of nodes, tubes, vessels and fluid that move waste from your tissues.

8. Save Your Kidneys

Your kidneys perform the life-sustaining job of filtering and returning to the bloodstream about 200 quarts of fluid each day, so taking care of them is important. Drinking more water may help to significantly reduce your risk for chronic kidney problems; it may even help to prevent kidney stones from forming by flushing out the buildup.

9. Protect Your Spinal Cord

Traumatic injury to the spinal cord can cause neurological impairments that cause life-long complications. To protect your spinal cord and other sensitive tissues, the Centers for Disease Control and Prevention suggests drinking an adequate amount of water.

Read more: The Most Effective Method for Losing Body Fat Without Losing Muscle Mass

10. Boost Your Productivity

Your brain and nervous system send out electrical signals to function properly. Having a regular supply of water will help to increase electrical functioning in your brain for clearer thinking, so you will feel more efficient and productive.

11. Stay Awake

While your morning brew may keep you awake temporarily, its caffeine may dehydrate you, and consequently make you more tired, in the long run. Fortunately, sipping on a glass of water with breakfast can awaken and rejuvenate you, too, by hydrating your body to increase its power to work to its full capacity.

12. Feel Happier

Dehydration can affect your mood and make you feel sad, grumpy and confused. Stay hydrated and feel energized by drinking the recommended amount of water (typically eight 8-ounce glasses a day). Water stimulates the flow of nutrients and hormones that release those feel-good endorphins you need to feel happy.

12 Metabolism-Boosting Foods to Aid Weight Loss. Which food is best for weight loss women?

Metabolism is the process the body uses to convert food into the energy needed to survive and function. Metabolism often slows down due to things out of our control, including aging and genetics. However, there are some healthy changes you can make, like eating right and exercising, to help boost your metabolism. The healthier your body is, the better your metabolism may work.

Try these 12 healthy foods, recommended by UnityPoint Health dietitian Allie Bohlman. Many are rich in fiber or protein, which can make you feel full longer and support weight loss efforts. Remember, metabolism is just one piece of the weight-loss puzzle. 

1. Fish & Shellfish

Metabolism-Boosting Powers: Fish (salmon, tuna, sardines and mackerel) are rich in omega-3 fatty acids and protein. Your body burns slightly more calories digesting protein than fat and carbohydrates.

Tip: The American Heart Association recommends people should eat fatty fish at least two times per week. Don’t like the taste of fish? Take an omega-3 fatty acid (vegetarian-friendly) or fish oil supplement.

2. Legumes (Also known as beans)

Metabolism-Boosting Powers: Legume is a general term used to describe the seeds of plants that are in pods. They include high-protein black bean, chickpeas and kidney beans.

Tip: Add legumes in an easy and affordable way by putting canned beans on your shopping list. If you’re keeping tabs on salt intake, look for the low-sodium labels. Try tossing beans in salads, soup recipes or pasta dishes.

3. Chili Peppers

Metabolism-Boosting Powers: Hot peppers like chili peppers and jalapeños contain the chemical capsaicin, which gives these vegetables their heat. Capsaicin increases your body’s internal temperature which temporarily helps you burn more calories. Even though this might boost your metabolism, eating more of these won’t significantly help your weight loss.

Read more: 12 Reasons to Drink More Water

Tip: Grill, stuff, steam, bake or stir-fry a serving of peppers, or serve them raw to pair with low-fat dips or cottage cheese.

4. Lean Meats

Metabolism-Boosting Powers: Chicken, turkey and other protein-packed lean meats take more energy for your body to break down than carbohydrate or fat-rich foods, therefore, burning slightly more calories during the digestive process.

Tip: Trim off any visible fat from meat and poultry, including the skin. Low-fat cooking methods include broiling, roasting, sautéing, grilling and baking.

5. Low-Fat Milk

Metabolism-Boosting Powers: The calcium and vitamin D found in milk are essential for building dense muscle mass, which is important for overall health.

Tip: Add low-fat milk instead of water to oatmeal, hot cereals and condensed cream soup. Ask for skim or 1% milk when ordering lattes and cappuccinos.

6. Broccoli

Metabolism-Boosting Powers: Broccoli is a member of the cruciferous vegetable family. It's known for its high water and fiber content, which is a great combination to help you feel full.

Tip: Eat broccoli steamed or roasted. Or, enjoy it raw with a low-fat veggie dip.

7. Lentils

Metabolism-Boosting Powers: Lentils are a type of legume and are packed with iron, magnesium and potassium. They are a great plant protein and fiber source with 8 grams of each. Lentils come in a variety of colors including red, brown, green and yellow. All are equally healthy for you.

Tip: Adult women should get more than twice the amount of iron as men. One cup of lentils provides about 35 percent of your daily iron needs.

8. Oatmeal

Metabolism-Boosting Powers: This is a powerhouse full of fiber that will not only help you last through the morning without hunger but will slow down the release of sugar into your blood stream. 

Tip: Start the day with a hot bowl of oatmeal in the morning or make overnight oats the night before in a mason jar for an on-the-go breakfast.

Read more:  The Most Effective Method for Losing Body Fat Without Losing Muscle Mass

9. Berries

Metabolism-Boosting Powers: Berries, such as blueberries and strawberries, are low in calories and high in fiber. Fiber promotes overall weight loss by reducing your appetite. 

Tip: If you can’t find your favorite fresh berries, unsweetened frozen berries are a good substitute during off seasons and are just as nutritious.

10. Almonds

Metabolism-Boosting Powers: Almonds contain lots of healthy fats, fiber and protein, which is a combination that curbs hunger.

Tip: Enjoy a handful of almonds between meals to avoid unhealthy snacks or chop them up for a crunchy salad topper.

11. Low-Fat Cottage Cheese

Metabolism-Boosting Powers: Cottage cheese is low in fat, low in carbs and high in protein, making it ideal for healthy eaters.

Tip: Add a scoop of low-fat cottage cheese to a berry smoothie for a non-traditional twist.

12. Tempeh

Metabolism-Boosting Powers: Tempeh is a great protein substitute for meat if you are looking for a vegetarian option. 

Tip: Try using Tempeh in stir-fries, sandwiches, bowls or wraps. 

13. Water

Metabolism-Boosting Powers: Water can suppress your appetite and maybe boost your metabolism for a short amount of time. Research suggests the more hydrated you are, the better able your body is at just about everything from thinking to making exercise easier. 

Tip: Try starting the day off with a glass of water or drink a glass before you eat your meals. To determine how much water to drink per day, divide your weight in half. The number you get should be your liquid amount in ounces.

The Most Effective Method for Losing Body Fat Without Losing Muscle Mass

When it comes to weight loss, the goal is often to shed excess fat while maintaining or even building lean muscle mass. This approach not only leads to a healthier physique but also boosts metabolism and overall health. But is it truly possible to lose body fat without compromising muscle? And if so, what’s the most effective way to achieve this balance?

According to healthline, the key to successful fat loss lies in maintaining your muscle mass. This means that a calorie deficit, while necessary for weight loss, should be managed carefully to prevent muscle loss. Research has shown that it’s possible to preserve fat-free and skeletal muscle masses during weight loss, although the degree of preservation can vary.

So, how can you lose body fat without losing muscle? Here are some evidence-backed strategies:

Adequate Protein Intake: Protein is essential for muscle repair and growth. Ensuring you get enough protein in your diet is crucial for maintaining lean muscle mass during weight loss. Aim for a daily intake of at least 1 gram of protein per pound of body weight.

Resistance Training: Regular strength or resistance training is a powerful tool for retaining and even building muscle while losing fat. Try to include compound exercises like squats, deadlifts, and rows that target multiple muscle groups.

Read more: 12 Reasons to Drink More Water

Cardio Training: While cardio is important for overall health and calorie burning, the type of cardio you do matters. High-intensity interval training (HIIT) or slow, steady aerobic exercise can help maintain muscle mass during weight loss.

Sufficient Calories and Sleep: Eating enough calories and getting adequate sleep are also key for preserving muscle during weight loss. A calorie deficit should be moderate, and you should aim for 7–9 hours of sleep per night.

It’s important to note that everyone’s body responds differently to weight loss efforts. Some people may be able to lose body fat without losing muscle more easily than others. Factors like age, sex, starting weight, and metabolic health can all influence the outcome.

That said, these strategies provide a strong foundation for losing body fat while minimizing muscle loss. By focusing on a combination of protein intake, resistance training, the right type of cardio, and good nutrition and sleep habits, you can set yourself up for successful weight loss without compromising your hard-earned muscle.

Read more: 12 Metabolism-Boosting Foods to Aid Weight Loss. Which food is best for weight loss women?

Whether you’re a beginner just starting out on your weight loss journey or an experienced lifter looking to refine your approach, these tips can help you achieve your goals in a healthy, sustainable way. So why wait? Start implementing these strategies today and see the results for yourself!

What are the best foods to eat to lose weight or fat?

 

Losing weight or fat typically involves a combination of a balanced diet, calorie control, and regular physical activity. While there isn't a one-size-fits-all approach, certain foods can support weight loss efforts by promoting satiety, boosting metabolism, and providing essential nutrients. Here are some details on the best foods to eat for weight loss:

Non-Starchy Vegetables: These are low in calories and high in fiber, making them excellent choices for weight loss. Examples include spinach, kale, broccoli, cauliflower, peppers, cucumbers, and Brussels sprouts.

1. Lean Proteins: Protein helps you feel full and satisfied, which can aid in weight loss by reducing overall calorie intake. Opt for lean protein sources such as chicken breast, turkey, fish, tofu, tempeh, eggs, and low-fat dairy products.

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3. Whole Grains: Choose whole grains over refined grains as they contain more fiber and nutrients. Examples include quinoa, brown rice, oats, barley, and whole wheat bread and pasta. Fiber helps with satiety and digestion, keeping you fuller for longer.

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5. Healthy Fats: While high in calories, healthy fats can help keep you satisfied and support overall health. Include sources like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and trout in your diet.

1. Fruits: While fruits contain natural sugars, they are also rich in fiber, vitamins, and antioxidants. Opt for whole fruits rather than fruit juices to maximize fiber content. Berries, apples, oranges, and grapefruits are good choices.

1. Legumes: Beans, lentils, and chickpeas are excellent sources of plant-based protein and fiber. They can help keep you full and satisfied while providing essential nutrients.

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3. Greek Yogurt: Greek yogurt is high in protein and can help promote feelings of fullness. Choose plain, low-fat varieties and add your own flavorings like fruit or honey to control added sugars.

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5. Water: While not a food, staying hydrated is crucial for overall health and can support weight loss efforts. Drinking water before meals can help you feel full and may reduce calorie intake.

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7. Herbs and Spices: Flavoring your meals with herbs and spices can enhance taste without adding extra calories or sodium. Plus, certain spices like cayenne pepper, ginger, and cinnamon may have metabolism-boosting properties.

1. Green Tea: Green tea contains antioxidants called catechins, which may help boost metabolism and aid in fat loss. Drinking green tea throughout the day can be a beneficial addition to a weight-loss diet.

Remember, portion control and moderation are key, even with healthy foods. Additionally, individual dietary needs and preferences vary, so it's essential to find a balanced eating plan that works for you and supports your weight loss goals. Consulting with a healthcare provider or a registered dietitian can also provide personalized guidance and support.

how is permanent women enhancement done?

 Permanent women enhancement typically refers to procedures aimed at altering the physical appearance or functionality of certain body parts or features. 

These enhancements can include breast augmentation, labiaplasty, vaginoplasty, or buttock augmentation, among others. Here's an overview of how some of these procedures are typically performed:

• Breast Augmentation: This procedure involves the insertion of implants to increase the size, fullness, and symmetry of the breasts. The surgeon makes incisions, usually under the breast crease, around the areola, or in the armpit, and then places the implants either under the chest muscle or directly behind the breast tissue. The choice of implant type, size, and placement depends on the individual's body and desired outcome.

• Labiaplasty: Labiaplasty is a surgical procedure that involves reshaping or reducing the size of the labia minora (the inner lips of the vulva). The surgeon trims away excess tissue to achieve the desired shape and size, and then sutures the incisions closed. This procedure is often performed to reduce discomfort or self-consciousness caused by enlarged or asymmetrical labia.

• Vaginoplasty: Vaginoplasty is a surgical procedure aimed at tightening the vaginal canal and surrounding tissues. It's commonly performed to address vaginal laxity caused by childbirth or aging. During the procedure, the surgeon tightens the muscles and tissues of the vaginal wall, removes excess tissue if necessary, and repositions the vaginal opening to enhance sensation and sexual satisfaction.

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• Buttock Augmentation: Butt augmentation can be achieved through various techniques, including fat transfer (Brazilian butt lift) or the use of implants. In a Brazilian butt lift, the surgeon harvests fat from other areas of the body through liposuction, purifies it, and then injects it into the buttocks to enhance volume and shape. Alternatively, silicone implants may be surgically inserted into the buttocks to achieve the desired size and contour.

It's important to note that these procedures carry risks and potential complications, and individuals considering permanent women enhancement should thoroughly research their options, consult with qualified surgeons, and carefully weigh the potential benefits and risks before proceeding. Additionally, choosing a board-certified plastic surgeon with experience in the specific procedure of interest is essential for achieving safe and satisfactory results.

how is permanent male enhancement done?

 Permanent male enhancement typically involves surgical procedures aimed at increasing the size or improving the functionality of the male genitalia. Here's a detailed overview:

• Penile Lengthening Surgery: This procedure involves cutting the suspensory ligament, which attaches the penis to the pubic bone. By releasing this ligament, more of the penile shaft is exposed, potentially increasing flaccid length. However, it may not significantly affect erect length.

• Penile Girth Enhancement: Techniques for increasing penile girth include injecting fat harvested from another part of the body into the shaft of the penis. Alternatively, dermal fillers or synthetic materials may also be injected to increase girth.

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• Penile Implants: In cases of erectile dysfunction or other medical conditions affecting penile function, penile implants may be surgically inserted. These implants can be inflatable or semi-rigid rods, allowing for erection on demand.

• Liposuction Pubic Lift: Excess fat around the pubic area can sometimes obscure the base of the penis, making it appear smaller. Liposuction around the pubic region can help reveal more of the penile shaft, enhancing its perceived size.

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• Scrotal Enhancement: Procedures such as scrotal enhancement involve injecting fillers or implants into the scrotum to increase its size or improve its appearance.

• Reconstructive Surgery: In cases of congenital abnormalities, traumatic injuries, or other medical conditions affecting penile function or appearance, reconstructive surgery may be performed to correct these issues.

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It's essential to note that while these procedures can yield permanent results, they also carry risks and potential complications, including infection, scarring, and dissatisfaction with the outcome. Therefore, thorough research and consultation with a qualified and experienced urologist or plastic surgeon are crucial before pursuing any form of permanent male enhancement surgery. Additionally, non-surgical methods such as penile traction devices, exercises, and lifestyle changes may also be considered for those seeking alternatives to surgery