There are various diet programs offered out there. You can buy various books and prepare food according to the instructions given. To go on a water diet, you don't have to buy anything useless! Even more encouraging, exercise is not an important element in this diet. Everything is based on water.
Step
Part 1 of 3: Preparing to Lose Weight
Step 1. Do some research on the water diet
This diet program has many variations, from fasting completely to making sure the water consumed every day is only cold water. For example, one variation of the water diet is to consume about 2 glasses of water before eating followed by a low-calorie diet. Several studies have shown that people who use it lose about 2 kg more weight than those who don't drink water.
- The water diet is best suited for a short period of time. The safest way is to combine it with a normal diet, and it can be dangerous when combined with fasting.
- The water diet is not necessarily safe for everyone. While on a water diet, you may experience typical symptoms of hypoglycemia, such as dizziness and fatigue, constipation, dehydration, and difficulty adapting to cold temperatures. If you have a tendency to low blood sugar, the water diet is not the right choice.
- This type of diet tends to have a “yo-yo” effect. This means that the weight that was successfully lowered will increase again once you stop dieting.
Step 2. Set realistic goals
When deciding to lose weight, you should know your current state and goals you want to achieve. Take the time to take some measurements (such as weighing yourself) and check the standards for your ideal weight (such as body mass index), then set a goal that you want to achieve.
- Weigh your weight. After knowing your current weight, you can determine the right target.
- Check your body mass index (BMI). BMI can tell you if your weight matches your height. To calculate your BMI, you simply divide your weight by your height (in centimeters) squared: (BMI=Weight/Height²). A person 1.75 m tall and weighing 70 kg has a BMI of 22.9, which is within the normal range.
Step 3. Perform a health check
You can calculate your BMI at home, but don't start a new weight loss program without consulting your doctor. He or she may be able to more accurately evaluate your BMI and make recommendations for your fitness and diet.
Tell your doctor about your plans for the water diet so he or she can make dietary recommendations. Everyone has different physical needs and consulting a doctor will help you avoid unnecessary health risks
Part 2 of 3: Lose Weight
Step 1. Consume at least 30 ml of water for every kilo of body weight
The total daily dose may vary depending on several factors, but experts recommend the amounts above. For example, if you weigh 70 kg, then you should drink about 2 liters a day.
If you are worried if you forget to drink water before eating. This can happen when you try something new. So don't punish yourself. Try again at your next meal. Over time you will get used to it
Step 2. Drink water often
Drink water as soon as you wake up in the morning and 30 minutes before eating. The feeling of fullness that comes after drinking will prevent you from overeating.
- Drink after eating. Contrary to popular belief that drinking after meals is not good for health, this habit can actually aid digestion and prevent constipation.
- Drink after exercise. It is important to replace lost body fluids, even if you are not thirsty. Athletes should drink about 350-700 ml of water, or more than the recommended amount, which is 30 ml of water for every kilo of body weight).
Step 3. Choose the type of water to drink
Tap water (which can be drunk) is not recommended because of the chemical content in it. Bottled water must follow strict quality standards, but is safer than tap water. If you have a filtration system at home, use it, and don't worry because it uses filtered water.
- Although sales of bottled water have surpassed that of coffee, milk and juice, single-use water bottles are actually very harmful to the environment and some countries are starting to tax them and remove them from the market. Tap water (which has been processed) is considered safe to drink, the price is much cheaper, and does not harm the environment.
- Filtration systems for households can filter out some substances in tap water, such as chlorine, but none can remove all water contaminants. In addition, you must maintain the system properly or it will be contaminated with contaminants thereby thwarting the purpose.
Step 4. Buy a water bottle
To keep water available when you need it, buy a BPA-free water bottle, whether made of plastic, metal, or glass.
- There's really no need to buy a water bottle if you don't want to, but you should find a way to monitor the amount of water you consume each day. Perhaps you can prepare special glasses at work and at home instead of using a water bottle.
- When eating at a restaurant, ask for a glass of water before ordering food. Make sure you drink it twice before starting to eat..
Step 5. Add some light exercise
The main purpose of this diet is to consume water to lose weight, but exercise helps burn calories. If you are already physically active, don't make changes to the water diet. If you're not already exercising regularly, start walking a few times a week before moving on to more intense exercise activities.
Do physical activity only if you eat food. Exercising on a water diet will further slow down your metabolism and make you more susceptible to the effects of low blood sugar, which can be dangerous
Part 3 of 3: Achieving Goals
Step 1. Set goals
Setting goals will keep you motivated and help you decide what will work and what won't. For example, make a list of things you want to achieve through exercise. If you want to lose 5 pounds in a month, write it down somewhere so you can see it every day.
To set clear goals, you need to calculate how much weight you should lose through this diet. For example, in the study mentioned above, experts found that dieters lost 7 kg over 12 weeks by drinking 2 glasses of water before eating
Step 2. Use a wall calendar
Hang it where you can see it, such as in the kitchen. Mark the start and end dates of your diet plan.
Even if you have set your weight loss goals elsewhere, such as on a piece of paper or on your phone, using a wall calendar is more effective because you can see it right away. This is especially important when you are in the kitchen and want to eat an unhealthy snack
Step 3. Install the fitness app on the phone
You use your cell phone every day, why not make it a source of motivation to lose weight? Apps like MyFitnessPal can help monitor your daily water intake, food and calories burned. Studies show that keeping a food and exercise diary helps people lose more weight than those who don't.
Some people take advantage of activity tracking wristbands (e.g. Fitbit) so they don't have to enter all the data on their phone. This bracelet can track all movement, evaluate sleep patterns, and more
Step 4. Reduce calorie intake
The goal of the water diet is not to count calories, but to promote weight loss, you must consume fewer calories than you burn. The goal is to encourage the body to use energy from fat stored in the body.
- Log everything you eat in the fitness app. You may be surprised to find out how many calories you consume each day thus motivating you to eat less.
- If you forget to write something down, try to memorize it and estimate it as best you can. Estimated data is better than no data, especially if you're trying to get measurable results.
- Keep in mind that this diet is known as the yo-yo effect because when you drink water instead of eating, your body tends to take in nutrients from muscle and not fat. This slows down your metabolism and forces you to stick to a very low calorie diet that is difficult to maintain in the long term to maintain weight.
