Wednesday, 14 April 2021

Will Drinking Water Help You Lose Weight?

 

WILL DRINKING WATER HELP YOU LOSE WEIGHT
Weight loss and water

Drinking adequate amounts of water has several benefits to the body. This is because the body is made up of 60% water and our blood is 90% water. Water is essential for the kidneys and other body functions. In fact, not staying hydrated can lead to symptoms such as fatigue, headaches, and dizziness.


However, if you have ever tried to lose weight, you may have asked this question while trying to increase the pace of your weight loss journey: Will drinking water help me lose weight? 


Here are 4 ways drinking water can help you lose weight.


Drinking water boosts your metabolism

Any time you take in anything: water, food e.t.c, your body goes to work to process it thereby increasing energy expenditure. In a study published in the Journal of  Clinical Endocrinology and Metabolism, drinking about 16 ounces or 1.5 liters of water caused a 30% increase in the metabolic rate of the participants. The researchers concluded that drinking up to 1.5 liters of water every day would increase the number of calories burnt every day by 200 calories.


Drinking water can help you curb your appetite

Drinking water anytime you feel hungry can help you determine if you are really hungry or just dehydrated. Many feelings you get when you feel hungry such as loss of energy and feeling lightheaded are also associated with dehydration. 


 A study done at the University of Oxford found that obese adults who drank about 1.5 liters after 30 minutes before their meals ended up eating fewer calories and lost weight. Another study published in 2013 with 50 overweight girls who drank about 2 cups of water 30 minutes before their meals saw a reduction in their body mass index and lost weight.


Next time, you feel hunger pangs, try drinking water first to determine how hungry you really are before eating.


Drinking water can help you reduce your calorie consumption

Replacing your fizzy drinks, juices and other beverages with water will help you lose weight by reducing the number of calories you consume in these drinks. Drinking water instead of choosing any of these drinks could have you reducing your calorie intake by up to 250 calories.


If you don't like the taste of water and want something a bit sweetened, try infusing your water with fruits and vegetables like watermelon to give it more taste.


Find out how to prepare infused water in this blog post: Benefits of infused water


Drinking water helps with exercise

The American Journal of Clinical Nutrition reports that your workout performance drops significantly when you are dehydrated. Your workouts will be more effective and enjoyable if you are well hydrated. Water lubricates your body and helps you exercise more efficiently.  Your joints are more lubricated. You will experience fewer muscle cramps. Your heart will pump blood more efficiently and your muscles will receive oxygen and nutrients quickly.


To be sure you are drinking enough water, drink a glass of water 15 minutes before exercising. Drink about 8 ounces of water every 30 minutes while you are sweating. If you are exercising in hot weather, drink more water. 


Keep in mind though, that increasing your water intake only may not lead to significant weight loss. However, every little bit of effort counts, and when paired with exercise and good nutrition, it can boost your weight-loss efforts substantially.

 




Water-induced thermogenesis

Effect of 'water-induced thermogenesis' on body weight, body mass index, and body composition of overweight subjects

Wednesday, 7 April 2021

Avocado Smoothie Recipes

 

Avocado and banana smoothie recipes


Avocado is a very unique, tasty, and nutritious fruit. You can call it a superfruit because it is a nutrient-dense food. It contains many vitamins and minerals. This fruit also provides a substantial amount of healthy monounsaturated fatty acids.


Avocados have so many health benefits. It is good for the skin, hair, nails and can help reduce the risk of many lifestyle conditions.  




Avocado and banana smoothie recipes



Health Benefits of Avocado


Improved Digestion

Avocados contain fiber with about 6-7 grams per half fruit. Eating fiber helps to prevent constipation and aids healthy digestion.


Vision

Avocados contain lutein and zeaxanthin, two phytochemicals found in the tissues of the eyes. They help to minimize damage to the eyes through their antioxidant properties.


Heart Health

Avocados contain a lot of healthy fat. The monounsaturated fat reduces LDL"bad cholesterol'' while increasing HDL"good cholesterol" levels. This helps to maintain a healthy heart and reduce the risk of heart attacks, stroke, and other cardiovascular diseases.

Avocadoes also contain a lot of potassium. Potassium helps with lowering blood pressure and prevent strokes.


Skincare

The oils in avocado can help to nourish, hydrate, and soften the skin thus keeping the skin smooth and reducing fine lines and wrinkles. Avocados also contain antioxidants like vitamin E and C which prevent damage from free radicals and reduce the effects of aging on the skin. 


Hair and Nails

Avocado contains biotin which aids the growth of hair and nails. It also contains vitamins B and E which protects hair strands from dryness and damage.


One way of getting the benefits of avocados is by incorporating them into your meals. An easy way of doing this is by adding it to your smoothies. 


This is a collection of three easy-to-make avocado and banana smoothies you can enjoy today.





Avocado and banana smoothie recipes


Recipe Ingredients:
1 cup of spinach
1 cup of water
½ a banana
½ avocado
½ cup of mango

Recipe Instructions:
Blend all ingredients in a high-speed blender and serve.






Avocado and banana smoothie recipes


Recipe Ingredients:
2 tablespoons of brown sugar
2 ripe bananas
1 avocado
1 cup of milk

Recipe Instructions:
Blend all ingredients in a high-speed blender and serve.





Avocado and banana smoothie recipes



Recipe Ingredients:
2 tablespoons of honey
1 ripe banana
1 avocado
1 cup of yogurt
2 oranges(juiced)

Recipe Instructions:
Blend all ingredients in a high-speed blender and serve.



Health benefits of dietary fiber.   https://pubmed.ncbi.nlm.nih.gov/19335713/

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