(Part of our January series on S3 Weight Management - Systematic, Stratified and Sustainable)
If you are trying to lose weight - here is a very simple rule - stay hydrated and do not drink your calories.
As Dr. Yoni Freedhof put it recently - "Drink only the calories you love", we might add "Learn to live water!"
Satiate your thirst with clear liquids - water, green tea, black coffee, seltzer.
Drink when thirsty and then some. You’ll know your hydration level as the lighter your urine, the more hydrated you are!
Liquid calories are always extra - they do not fill you and do not register in your brain’s satiation centre.
Most calories in drinks come from either sugar or alcohol - and neither will help you with your goals.
As with food, bio-individuality also applies to the amount of water our bodies need to function properly. On average men should ingest about 3.7 liters and women about 2.7 liters of water each day. This may seem like a lot, but this includes water that we get from our food, which accounts for an estimated 20% of water consumed daily.
Try these tips and tricks for staying well hydrated!
For other posts in this series:
On January 22nd - we will launch a new group program - fully covered by MSP (for those with a BMI >30 or a BMI between 27 and 30 and a weight related diagnosis).
During the month of January - we will be posting about the foundational behaviours for sustainable weight management - stay tuned.
If you would like to learn more about the S3 program and whether you are eligible please check out our Sustainable Weight Management program page.
50% of Americans have high blood pressure according to the new guidelines from American College of Cardiology and the American Heart Association.
Lost in the debate about whether this makes sense to label so many people with a disease was the recognition that normal blood pressure is now defined as 120/80 and the acknowledgement that the risks from blood pressure increase progressively, and linearly from levels as low as 115/75 in people from 40 to 89 years of age.
For every increase of 20 mmHg systolic and 10 mmHg diastolic there is a doubling of mortality from both heart disease and stroke.
Here is the Wellness Garage strategy for high blood pressure:
1. Know your blood pressure:
2. Know whether you have insulin resistance:
3. Get moving - exercise is key
4. Eat better - lose weight
5. Salt - stop eating packaged food and decrease how much you eat out - see #3
7. Sleep - develop a great sleep routine
This 7 step strategy will allow you to take control of your blood pressure and do everything you can to either avoid medication or take as little as possible.
Backgrounder on Hypertension:
What is it?
How is it defined?
Why is it important?
What causes it?
Dr. Brendan Byrne