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Based on the previous article, we have mentioned that drinking lots of water and having enough sleep is one of the keys to success in weight loss. Sleeping and drinking water have been most underrated especially during weight loss progress. The busy modern lifestyle led to lack of sleep and hydration. Thus, many of them were complaining that they could not slim down although they have been dieting and exercising very hard.
Top 5 Benefits of water
1. Flush out toxins
Kidneys are key to a healthier body. They are mainly responsible for regulating water balance and blood pressure as well as filtering waste and impurities from the blood. The toxins are being stored in the bladder and then remove through urination with the help of kidney.
Hence water function to flush the toxins and waste from the body and transport the nutrient where they are needed. Without enough water, our kidney system will be affected to remove wastes and toxins which will deteriorate our health rapidly.
Our body also excretes waste during perspiration. Our body uses water when we sweat. Sweat regulates body temperature and removes toxins.
2. Reduce bloating
One of the causes of bloating is water retention in the body. Water retention occurs when your body holds onto fluids in your soft tissue, joints and body cavities. This leads to swelling or bloating in the body. Water retention is due to the high sodium intake and high concentration of blood as the toxins is not properly being removed by kidney due to lack of water intake. As you drink more water and get hydrated, your body learns that they are no longer at risk of dehydration, so it will release the retained fluids which eventually helps to reduce the bloating.
3. Improve skin complexion
Having enough hydration is important to have a healthy glowing skin. Without adequate water intake, the skin will appear duller and wrinkles or pores are more prominent. A study of 49 females shows that drinking enough water makes their skin hydrated.
4. Boosts immune system
Drinking enough water proven to prevent certain chronic diseases. This includes constipation, urinary tract infections, hypertension, and fatal coronary heart disease.
Water also helps dissolve and absorb vitamins, minerals, and other nutrients from your food through the digestive system. It then delivers these vitamin components to the rest of your body when needed. This indirectly will enhance the immune system for our body.
5. Increases daily energy
Depending on our age, our body is made up of 55 to 75% of water. Thus a slight dehydration of body will affect our brain, mood and energy levels.
In one study, people who lost as little as 1.59% of their fluid had a negative impact on brain function and experienced increased feelings of anxiety and fatigue. Thus, even a slight dehydration of 1-3% of body weight would impair the whole body system.
How drinking more water helps on weight loss
Increase metabolism rate
Drinking enough water a day is proven to increase the metabolism rate. This means that it burns more calories a day. A study has shown that drinking 500ml of water increases the metabolic rate of as much as 30% to 40% for up to 1.5 hours. This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing of drinking water plays an important role as well during weight loss. Drinking half an hour before the meal is the most effective as it increases the satiety. This can prevent us from over eating during a meal. In one study, a group of people undergoes weight losing progress who drank half a liter of water before meals lost 44% of weight as compared to those who do not drink before meal over the period of 12 weeks.
Take out point on drinking water
Drink a glass of warm water right when you wake up. This has health benefits such as improve brain focus, improves digestion and promotes healthy bowel movement. Drink a glass of water half hour before the meal to enhance the weight loss progress. Drink a minimum of 3 – 4 liters of water a day.
Top 5 Benefits of sleep
1. Reduce risk of diabetes
Diabetes arises when the body cannot properly break down the glucose in the bloodstream. Insulin is the main hormone which regulates the blood sugar level. Insulin signals the body system to absorb glucose from the bloodstream.
A study shows that sleep restriction for a week reduces the sensitivity of insulin. Another study of healthy young men who were restricted to sleep 4 hours a day for 6 nights in a row caused symptoms of pre-diabetes.
2. Improve memory and focus
Sleeping plays an important role in keeping our brain healthy. Sleep promotes the reprocessing of fresh memories and their integration into the pre-existing network of long-term memories. People who have enough sleep often are alert in the day time and they remember things well for a long term.
3. Improve skin complexion
A good night sleep can bring beauty to your skin especially the facial skin. Sleep is important for growth and renewal of multiple physiological systems. Research shows that poor quality of sleep will result in an increased sign of aging, more wrinkles and also facial skin expansion. Besides, lack of sleep often increases the inflammatory response in our system which will reflect in facial. This results in acne breakouts, increase skin sensitivity and dermatitis reactions.
4. Reduce risk of heart disease and high blood pressure
Lack of sleep is one of the key reason for chronic diseases such as heart disease and high blood pressure. A sleep duration of fewer than 5 hours a day per night has been proven to increase the risk of high blood pressure between the ages of 32 to 59 years old. Research also shows that people who sleep less than 4 hours a day have 2.8 times greater chance to have died from heart disease as compare to those who sleep 7 to 8 hours a day.
5. Reduce risk of depression
Most of the patient with depression often having sleep disorders. It is reported that about three-quarters of all depressed patients are having difficulty in sleeping. Research shows that people with persistent insomnia have 2 to 3.5 times increased the risk of getting depression. Thus, having enough sleep can greatly reduce the chance of getting depression.
How having enough sleep helps on weight loss
It reduces cravings
Research shows that lack of sleep alters the way our brain and taste buds work. We tend to crave for unhealthy high calorie, carbohydrates, and fat based food when we are lack of sleep to satisfy the cravings. This eventually added a load of calories to our body causing us to gain fat. Poor sleep is also proven to decrease our self-control and decision-making abilities and can increase the brain’s reaction to food.
Enhance fat burning hormone
The 2 major hormone that in charge of appetite regulation and enhance fat burning are leptin and ghrelin. Research shows that lack of sleep is associated with decreased of leptin and increased of ghrelin which leads to increase of appetite and slowing the fat metabolism process.
Take out point on sleeping
Sleep at least 6 to 8 hours a day to ensure our body healthy and enhance the fat burning progress.
Having enough water and sleep is one of the key factors in weight loss which often being underestimated by many. Drink at least 3 – 4 liters of water a day and sleep at least 6 to 7 hours a day to maximize the weight loss progress.