Unlocking the Truth: Debunking the Myth of Weight Loss through Gallons of Water"

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In the quest for shedding unwanted kilos, many have been told that guzzling copious amounts of water each day can be a game-changer – with some even touting the consumption of a gallon (approximately 4.5 liters) as the magical key. The belief is that water can torch calories and curb appetite, leading to effective weight loss. However, as enticing as this idea may be, scientific evidence doesn't quite back up these claims.

Myth 1: Water Ignites Calorie Burn

A small study involving 14 young adults found that drinking 500ml of water increased the body's resting energy expenditure (calories burned at rest) by around 24 percent. While this sounds promising, the effect only lasted for an hour and resulted in an additional expenditure of a mere 20 calories – equivalent to a quarter of a biscuit – for an average 70 kg adult.

Even if you were to consume an extra 1.5 liters of water daily, the calorie savings would be fewer than what you'd find in a single slice of bread. The increased calorie burn from drinking water is incredibly marginal, and the effect diminishes rapidly.

Myth 2: Water Before Meals Curbs Appetite

The idea that sipping water before a meal can reduce appetite seems logical – a partially full stomach should, theoretically, lead to eating less. Several studies support this notion, especially in middle-aged and older adults. However, when it comes to weight loss, the science is less straightforward.

For middle-aged and older participants, drinking water before meals resulted in a 2 kg weight loss over 12 weeks compared to those who didn't. However, this effect wasn't seen in younger participants. The absence of blinding in the study – participants knew they were drinking water before meals – might have influenced the results, suggesting the need for further research.

Although water could have some appetite-suppressing effects, evidence suggests it might not lead to sustained long-term weight loss. Factors beyond appetite play a role in weight management, and water alone may not be the ultimate solution.

Water: More Than Just Weight Loss

Water's role in appetite regulation is limited due to its rapid emptying from the stomach and its inability to fill us up. Nonetheless, integrating water into a balanced diet can be beneficial. While it may not directly aid weight loss, water remains a vital component of a healthy lifestyle.

Swapping calorie-laden beverages like soda and alcohol for water is a simple way to reduce daily calorie intake, potentially contributing to weight loss. Remember, while water might not be a miracle solution for shedding kilos, it remains one of the healthiest choices you can make.

In essence, relying solely on  excessive water consumption for weight loss isn't a feasible strategy. The key lies in maintaining a balanced diet, staying active, and adopting sustainable lifestyle changes. So, while drinking water is essential, it's just one piece of the weight loss puzzle.

#unlockingthetruth #water #gallonof water #truth #myth #mythofweightloss #weightloss

THE AMAZING BENEFITS OF SLEEP FOR OPTIMAL HEALTH

Sleep is that beautiful state of bliss where we get to shut out the world and embrace the comforting arms of dreamland. But have you ever thought about how important sleep actually is for our overall health? Well, buckle up folks, because we're about to dive deep into the world of sleep and its impact on our well-being. First things first, what is sleep? It's not just a time for our bodies to recharge and for us to have wild adventures in our dreams. Sleep is a complex process that allows our bodies and brains to repair themselves. It's like hitting the reset button on our systems, preparing us for another day of conquering the world. Now, onto the dark side of the equation. Sleep deprivation. Who hasn't experienced the grogginess, irritability, and general sense of doom after a night of tossing and turning? Well, turns out those symptoms are just the tip of the sleep-deprivation iceberg. Chronic lack of sleep can have serious consequences on our physical health. Let's start with the obvious one – our immune system. Without sufficient sleep, our immune system takes a hit, leaving us more vulnerable to all those lovely germs and viruses floating around. So, if you're tired of being sick and tired, consider getting some quality shut-eye. But wait, there's more! Sleep also plays a crucial role in weight management. When we don't get enough sleep, our hunger hormones go haywire. Suddenly, that cookie jar becomes irresistible, and that salad just doesn't sound as appealing. So, if you're wondering why those extra pounds keep creeping on despite your best efforts, it might be time to hit the hay. Now, let's talk about the mind. Our mental wellness is closely tied to the amount and quality of sleep we get. Think about it, have you ever been around someone who hasn't had enough sleep? They're like a ticking time bomb ready to explode at the slightest provocation. That's because sleep deprivation messes with our emotional regulation, making us more prone to mood swings, anxiety, and even depression. But it's not just our emotions that suffer. Our cognitive function takes a hit too. Ever tried to solve a complex math problem or write a killer blog post on just a few hours of sleep? Yeah, not the easiest task. Sleep deprivation impairs our attention, concentration, and decision-making abilities. So next time you have an important task at hand, do yourself a favor and catch some Zs beforehand. Another area where sleep works its magic is in our physical health. Lack of sleep has been linked to a whole host of ailments, including heart disease, high blood pressure, diabetes, and even reduced life expectancy. It's like a domino effect of doom for our bodies. So if you want to keep that ticker ticking for a good long while, prioritize snooze time. Last but definitely not least, let's talk about productivity. We all want to be superhumans who can crush our to-do lists and conquer the world, right? Well, guess what? Sleep is a secret weapon for productivity. When we're well-rested, our brains are firing on all cylinders, making us more focused, creative, and efficient. So forget those all-nighters and embrace the power of sleep to reach peak productivity levels. So there you have it, folks. Sleep is not just a luxury reserved for the lazy. It's a vital component of our overall health and well-being. From our physical health to our mental wellness, cognitive , immune system, weight management, and productivity, sleep Introduction Plays a crucial role. So, ditch the late-night Netflix binges and prioritize those precious hour Conclusion functions of shut-eye. Your body, mind, and productivity levels will feel energetic. Now, go forth and embrace the power of sleep and enjoy your life!

#Sleep #Amazing benefits #wellbeing #The amazing #Optimal health #Healthfitness #benefit of sleep

BOOSTING YOUR LIVER HEALTH WITH THE POWER OF LEMON!

**🍋💚 Boost Your Liver Health with the Power of Lemons! 🌟🌿

Did you know that lemons are more than just a tangy citrus fruit? They have incredible benefits for your liver too! Here's why you should include lemons in your diet:

1️⃣ Alkaline Wonder: Lemons have an alkalizing effect on your body, helping to maintain a healthy pH balance and support optimal liver function. Start your day with a warm glass of lemon water to kick-start your liver detoxification.

2️⃣ Cleansing Properties: Lemons contain compounds that support liver detoxification pathways. Their natural enzymes stimulate the liver, aiding in the elimination of toxins and promoting a cleaner, healthier liver.

3️⃣ Antioxidant Powerhouse: Packed with vitamin C and other antioxidants, lemons help protect your liver from oxidative stress and damage caused by free radicals. A healthy liver means better overall well-being.

**To keep your liver in top shape, try these tips:**

✅ Hydrate, Hydrate, Hydrate: Drink plenty of water throughout the day to support liver function and flush out toxins effectively.

✅ Load Up on Veggies: Include a variety of colorful vegetables in your meals, such as leafy greens, cruciferous veggies, and artichokes, which are known to promote liver health.

✅ Minimize Alcohol Consumption: Excessive alcohol consumption can harm your liver. Be mindful of your alcohol intake and opt for healthier alternatives or moderate consumption.

#LiverHealth #LemonBenefits #AlkalineWonder #LiverCleansing #AntioxidantPowerhouse #HealthyLiverTips #HolisticWellness #HealthyHolisticFriends #WellnessCommunity #NourishYourLiver.

10 FUNNNY JOKES ABOUT DOCTORS

 1.Why did the doctor carry a red pen? In case they needed to draw blood... or correct some medical charts!

   2. Why was the doctor always calm? They had plenty of patients!

   3. Did you hear about the doctor who could predict the future? They had "stethoscope" in it!

    4. Why did the doctor go to the bank? To check up on their "blood pressure"!

    5. What did the doctor say to the patient who thought they were a vampire? "Don't worry, we have a 'plasma' plan for that!"

    6.Why did the doctor always bring a pencil to surgery? In case they needed to draw a quick incision line!

    7. What did the doctor prescribe to the computer? A dose of "Ctrl" and "Alt" to cure its ailments!

    8.Why did the doctor keep a plant in their office? To demonstrate their expertise in "bedside botany"!

    9.What do you call a doctor who fixes websites? A "URLologist"!

    10.Why did the doctor bring a ladder to the pharmacy? They heard the medicine had high "dosage"!

I hope these jokes bring some laughter your way! Remember, humor is subjective.

30 Instant Ways To Improve Your Health & Fitness within few days

Too often we get caught up in big plans and big ideas with our health and fitness. Which diet to pick? Which workout plan to follow? This worked for so and so. That helped such and such. We may feel the need to figure it all out, before actually taking our first step of action. I know I can plead guilty to that!

Well, how about stopping that. Instead of planning away, DO something to improve your health and fitness. Sure, a magic pill to *poof* turn us all into Olympic athletes or even our doctor’s star patient doesn’t exist. Healthy living takes work. You won’t achieve health with a blink of an eye – but you CAN start improving it…instantly. So do something. Today. Right now.

1. Fix your posture. It will help your body work more efficiently, keep your muscles properly aligned, relieve aches and pains, and help you look 5 pounds slimmer. Pull those shoulders back and sit/stand up straight!

2. Plan a workout. Scheduling time for your workout will make you much more likely to succeed at actually doing the workout. You may not be able to fit in a workout for another few hours, but at the very least, put that workout on your calendar.

3. Do a plank. A full body exercise that can challenge you anywhere. Well, except for maybe a public bathroom floor. Ick. Regardless, find a clean spot and start planking. What do you know? It can help with that posture, too.

4. Eat some produce. You know fruits and vegetables are good for you. Simply eating a serving (or two or five) will help you feel refreshed and healthier. Fit some into your next meal.

5. Drink some water. Nature’s cleanser. We’re meant to drink it. Often. Just do it.

6. Go for a walk. It doesn’t have to be an hour long session, but simply getting up and moving around regularly throughout your day has been linked to better overall health. Instead of sitting in your desk chair all day, take a few 5-10 minute walking breaks sporadically. Head out around the neighborhood when you get home. Basically, every bit of movement adds up. Move more. Even little bits at a time.

7. Pop a vitamin. While vitamins never take place of a solid, nutritious diet, many of us can all use a little help with a multi-vitamin. They even make them chewable now. Come on! You can take one.

8. Stretch. Regularly stretch out stiff muscles through the day. Take 10 minutes after that planned workout. Similar to posture, stretching will keep your body working optimally…which means, you feeling good.

9. Write down the positives. Don’t be so hard on yourself! Write down as many positives about yourself as you can. A healthy self-image is part of a healthy body.

10. Write down goals. Next up, write down your goals. Write down WHY better health/fitness matters to you. Knowing the why and the goal will drive you to taking action.

11. Visualize. You have the goal, but do you have the image. Picture your success. Picture positive results. It may seem hokey, but it works. And at the very least, it can’t hurt, now can it?

12. Stand instead of sit. Whenever you can, stand up instead of sitting down. It uses more energy. It can help with your posture. It all goes back to little changes adding up over time.

13. Take some deep breaths. Stress is a killer. It can deter your best laid plans. It messes with your hormones. It’s just not cool. Use whatever stress coping technique you have in your arsenal – such as stopping to take some deep breaths and count to ten.

14. Talk with someone who inspires you. Spend some time with someone you admire and that encourages you, even via phone or in an email.

15. List out past successes. MizFit Carla just shared an excellent post about holding onto success in a tangible way. I love this idea. Knowing that we have succeeded at various things in the past helps us believe we can succeed in other ways today.

16. Stop mindless munching. Eat without distraction. Plate up your food. Pop some gum if you can’t stay out of the office candy jar. Be aware.

17. Start a food journal. You don’t have to go off the deep end with meticulously tracking every morsel and gram of carbohydrate, but being aware of the food you choose to eat can go a long way in helping make better choices on a regular basis.

18. Do 20 squats. Quick and effective.

19. Do 10 push-ups. Quick and effective.

20. Don’t give in to a craving. Saying “no” even just once can reaffirm your willpower and that you can  make healthy decisions. You don’t have to say “no” every time, but it does need to become a good habit in general.

21. Wear something flattering. Choose clothing that fits your current body and leaves you feeling good. Stuffing yourself in pants two sizes too small will likely end in discouragement…not motivation.

22. Plan, prep, and pack meals. Have a plan for healthy eating. Do some prep work to make those choices more accessible. When you’re prepared, it’s easier to stick with the changes.

23. Find a healthy alternative. We all have our favorite foods. For the more indulgent ones, research and find a recipe or alternative that  provides more nutrition and can fit in a healthy diet.

24. Find an accountability partner. Search out someone that you can trust to hold you accountable and that wants to help you achieve your goals. There is power in numbers. Use it to your advantage.

25. Watch portion sizes. Natural nut butter is a healthy choice for unsaturated fats…but it’s still 100 calories per tablespoon. Watch those portions. Things add up fast!

26. Repeat a positive mantra. Find a motivational quote and repeat it to yourself when challenges arise in your fitness journey. It may just help you stay on track in that key  moment.

27. Eat regularly. Try to break your meals up in a way that doesn’t leave you super hungry by the point of the next meal. Controlling your blood sugar and energy levels through regular meals and snacks keeps smart eating habits going strong.

28. Go to bed earlier. Sleep impacts so many things – including hunger and stress levels. Make sure you get enough rest.

29. Establish a reward. Knowing that your actions will lead to a reward of some sort can be very motivating. Just make sure you pick a healthy reward, like a massage and not a whole cheesecake to yourself. Deal?

30. Lose the all or nothing mentality. If you had some cookies after lunch, don’t decide to go out to El Burrito Grande for dinner to top things off with a pile of nachos, two margaritas, and 6 tortillas stuffed with cheese. If you don’t have time for a full hour workout, do a short one instead.

It all boils down to making wise decisions as often as possible. They all add up. Make the best of each and every day. That’s it. Cheers to healthy living!

The Importance of Fitness in Your 30s that you need to know

Note that your 30s are the gateway to middle age. If your physical activity habits are not yet established, now is a good time to start. Fitness, along with proper nutrition, is important for maintaining a healthy lifestyle. Being fit increases energy, burns calories and may prevent or minimize complications from chronic diseases.

Why Be Fit?

There are many health benefits associated with fitness. To name a few:

    Decreased risk of Type 2 diabetes
    Decreased risk of hypertension (or high blood pressure) and/or high cholesterol
    Improved mental health
    Weight loss
    Better quality sleep
    Stress relief
    Increased bone density
    Decreased risk of early death

Motivation Is Key

You may need some encouragement when it comes to getting fit. What is going to motivate you to move? Come up with a few reasons why being active will help create a healthier you, such as:

    Being a positive role model for kids
    Decreasing the risk of developing high blood pressure or Type 2 diabetes
    Losing weight

How Much Is Enough?

After reviewing years of research, the U.S. Department of Health and Human Services developed the 2008 Physical Activity Guidelines for Americans. Adults 18 to 64 years old should follow these recommendations:

    Do at least 2.5 hours of moderate-intensity or 1.25 hours of vigorous-intensity aerobic physical activity a week.
    Include strength training using all of the major muscle groups 2 days a week or more.
    For more health benefits, increase moderate-intensity aerobic physical activity to 5 hours or include 2.5 hours of vigorous-intensity aerobic physical activity a week.

Healthy pregnant women should get at least 2.5 hours of moderate-intensity aerobic physical activity spread throughout the week. Women who are used to vigorous-intensity aerobic physical activity can continue physical activity during pregnancy after talking to their doctor.

Does Walking Count?

Walking slowly is considered a light-intensity activity. Brisk walking is an example of a moderate-intensity activity and includes walking and talking but not being able to sing. With vigorous-intensity exercise, you can only say a few words without catching your breath. It is sufficient to do bouts of 10 minutes at a time throughout the week, regardless of the intensity, but the goal is to continue following these guidelines, even when 65 years and older, as able!

No More Excuses

Maybe you have heard that being fit is important, but perhaps you have been busy starting a career or raising a family. If physical activity hasn't been a priority, start now by setting reasonable goals. Begin with activities you enjoy and slowly build up your endurance. To keep on track, record any physical activity you do in a journal.

Life is full of excuses, but physical activity should be an essential part of your life. Being fit will help you stay young on the inside and out, and it can help you breeze through the next few decades by feeling strong and healthy. These are very essential for maximum fitness in your 30s.

Setting BIG Goals and the Benefit of Fear

Do you “Dream Big”? The kind of dreams like being CEO one day, climbing Mount Everest, ending world hunger, or curing cancer?

When you set goals for yourself in your professional life – do you to aim to shatter records or achieve things that seem crazy to others? As a manager in the workplace, I encourage my team to set goals that make them a little uncomfortable. What’s the point of a goal you KNOW you can reach?













On Better With Veggies, I hope you have seen that same sense of challenge. What’s the point of setting goals you know you can achieve? Setting the bar higher stretches you to reach heights that seem a little crazy.

In either your work or play, BIG goals can inspire you to accomplish GREAT things!

What does a BIG goal look like?

Big goals vary based on your situation.

Run a 5K
Ski a black diamond run
Race an Olympic triathlon
Run an ultra marathon
Complete an Ironman triathlon
These can all be BIG goals for different people.


For someone who hasn’t exercised in years, the thought of registering for a 5K race is often intimidating! Paying that registration fee is a big step and it motivates you to action, putting in the time to improve your running over several months. It’s not easy, it could be painful, and you want to prove to yourself that you CAN do it!

That’s a BIG goal.

For a triathlete that has done a few “short” distance triathlons, taking the leap to an Ironman (or even a half Ironman) is HUGE leap!  But scary, audacious goals are what lead to breakthroughs. These kind of goals help you learn more about yourself and how strong you are!
Fear Can Be Helpful!

Many people see fear as bad, but it can be a powerful motivator. When I’m busy, stressed, and have other things I could be doing, the fear of Ironman keeps me on track. I can’t fake my way through an Ironman, so it helps me stay consistent and motivated to do the work.

When I trained for my first (and second) triathlon, I was a terrible swimmer. I spent time in the pool, got a coach to help me, and recruited Kirk to help me get more comfortable swimming in open water so that I could make it through the race. It was WAY outside of my comfort zone, but achievable with work and dedication!When is a BIG goal bad?

Jumping into something far over your head isn’t cool. If you haven’t exercised  for years, signing up for an Ironman isn’t a BIG goal, it’s a stupid goal. You want it to be challenging, not unsafe! Make it a stretch, not an injury waiting to happen!