Staying nourished and hydrated help weight loss

Weight loss diets. Workouts. Change lifestyle. These are major factors in losing unwanted pounds. Here is another one: keep hydrated with water and foods.
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Actually, this concept has been around for quite sometime already. A study was conducted involving almost 10,000 adults, ages ranging between 18 and 64 and results showed that staying hydrated with drinking water and eating vegetables and fruits rich in water content can help to manage a healthy weight, especially those who are obese or overweight.

Dr. Tammy Chang, assistant professor in the Department of Family Medicine at the University of Michigan, headed the study. He explained, “Staying hydrated is good for you no matter what, and our study suggests it may also be linked to maintaining a healthy weight.” He added, “Our findings suggest that hydration may deserve more attention when thinking about addressing obesity on a population level.”

When one is dehydrated, it can muddle with your mental, emotional, and physical condition. There are many studies revealed results that memory, attention, and moods can be affected. Physical distress shows through headaches, kidney problems, and constipation.

For weight loss and gain purposes, the importance of water is unclear. There are studies that show drinking water aided in gaining weight needed, while there are also other studies that give us the opposite results. Prof. Chang pointed out that part of the problem was how hydration was calculated.

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Dr. Chang said, “Water consumption is not an ideal measure of hydration.” He further explained, “The amount of water it takes to stay hydrated depends on your body size and many other factors like your activity level and the climate you live in. Imagine if you were a landscaper in Arizona versus a receptionist in Michigan. The amount of water it takes to stay hydrated will be drastically different.”

We are always told to drink at least 8 glasses of water everyday to stay hydrated. Tough one, especially on some particular days. Actually, we do not have to drink 8 glasses of pure water, since 2o percent of our water each day also comes from solid foods like vegetables and fruits.

Still, it is essential to drink plenty of water, particularly during summer. Then, you can satisfy your thirst with hydrating foods. We have here some foods with 90 percent water content by weight.


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Cucumber, having the highest water content (96%), can be an excellent ingredient in salads. You can also slice them and serve with hummus, or prepare a cucumber soup by blending it with nonfat yogurt, mint, and ice cubes.

Iceberg Lettuce

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Some health professionals usually vote in favor of darker greens such as romaine lettuce and spinach because of its high fiber content and more nutrients including Vitamin K and folate.

However, in terms of water content, this crispy iceberg lettuce (95%) has the highest compared to all other varieties of lettuce. The next time temperature spikes, include iceberg lettuce into your salads, make lettuce wraps, or sandwiches.


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Celery gives us few calories (about 6 calories for every stalk), a bunch of fiber but high in water content (95%) to help fill us up and subdue our appetite. It provides us with Vitamin A, Vitamin C, Vitamin K, and folate. It high water content aids in neutralizing stomach acid and recommended as natural cure for relief for acid reflux and heartburn.

Learn recipes and ideas where celery is cooked and prepared  for healthy dishes. Try this simple but delicious cheese-n-celery sandwich.


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Considered as tonic root vegetables with 95% water content, radish should be included in our spring and summer salads. They give us a spicy-sweet taste and contain antioxidants including catechin, which is also found in green teas. Consider this grilled flank steak with corn and radish recipe in one of our meals.


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These sweet-cherry thirst quenching tomatoes make a perfect ingredients for salads. Slice summer tomatoes to make a zesty sandwich, or make an artichoke flatbread pizza with roasted tomatoes. Tomatoes contain 94% water content.

Green Peppers

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All varieties of bell peppers give us high water content but green peppers has the richest of the pack with 93% water content. It also contains antioxidants.

Green peppers are great choices for pre-dinner or late-night snacks, and for those who get bored of carrots and celery. Others slice up peppers when they get home from work, or this delicious green pepper and tomato salad, or try this green pepper sandwich.


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This pale-looking cauliflower gives us plenty of phytonutrients, vitamins, and water (92%)! In 2012, researchers from Vanderbilt University conducted a study of patients with breast cancer. Results showed that eating cruciferous vegetables such as cauliflower help in minimizing risks of dying from the cancer or from seeing a relapse.

Delight in this balsamic and parmesan roasted cauliflower dish, or make crispy vegan cauliflower sandwich and enjoy health benefits from eating cauliflower.


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This juicy watermelon is rich in cancer-fighting antioxidants known as lycopene. It was found out that watermelon has more lycopene compared with tomatoes. Each wedge gives about 12 milligrams of lycopene, while a medium-sized tomato provides 3 milligrams.

Aside from antioxidants, it has 91% water content. Satisfy your thirst with this trendy and healthy watermelon-turmeric smoothie, or serve watermelon, tomato and feta skewers as relish for grilled meats, just enjoy its natural sweetness by eating a slice of watermelon.


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Known as great provider of Vitamin E lutein, fiber, folate, and potassium, spinach contains 91% water content to keep us hydrated. Pile some raw spinach leaves on your sandwich or salad, or enjoy this quench-thirsting smoothie!


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All varieties of berries are excellent natural foods for hydration but those succulent red strawberries lead the bunch with 91% water content. Blueberries and raspberries give 85% water and blackberries provides 88% water.

Have this strawberry served as your breakfast, or fill yourself with this healthy spinach and strawberry smoothie, or prepare this sparkling green salad with strawberries!


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Broccoli gives us plenty of nutrients including Vitamin A, Vitamin C, potassium, and  fiber. It is the only cruciferous vegetable that contains high amount of sulforaphane, a powerful compound that shields our body with protective enzymes, and removes cancer-causing chemicals from our body.

Start the day with broccoli recipe ideas for breakfast and get those nutrients and vitamins to spice up your entire day. Or, try adding some broccoli into your mashed potato, or combine broccoli with cashews and garlic butter, or savor this sandwich with roasted broccoli and grilled cheese.


weight loss

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Luscious, tangy grapefruit belongs to citrus family, contains 91% water content. It helps reduce our cholesterol level and flatten waistline.

A study showed results that those who eat 1 grapefruit everyday reduced their bad cholesterol by 15% and triglycerides by 27%. Another group who ate half a grapefruit before every meal aids dieters to lose about 3 and a half unwanted pounds for almost 12 weeks. The researchers involved in the study explained that grapefruit contains compounds that help burn fats and neutralize blood sugar level, thus, aids in cravings for more foods.

Jumpstart your day with cantaloupe toast or healthy salad for breakfast, or have this refreshing summer salad with cantaloupe and tomato, or try this fresh fruit kebabs, and satisfy your thirst with this easy cantaloupe juice.

Bottom line is: Nature gives us natural minerals and vitamins that help us lose unwanted pounds and keep healthy weight. We just have to discover their nutritive value and how we can prepare them and eat.

Read: Simple Healthy Salad Ingredients

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