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Researchers Find A Simple Way To Lose Weight That Everyone Can Do

Researchers Find A Simple Way To Lose Weight That Everyone Can Do

New research has found that taking one simple action, something you might already do, could help you lose weight.

What is it?

Drinking a glass of water.

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Just make sure to time it right and down the glass 30 minutes before a meal.

Researchers at the University of Birmingham found that drinking water half an hour before each main meal may help you lose weight. Their research showed that something as simple as drinking a pint (500 ml) of water before at least one meal, but as often as before all three main meals of the day, resulted in an average of almost 3 lbs lost over the 12 weeks of the study. The most incredible finding was that those who “pre-loaded” with a glass of water before all 3 of their main meals lost an impressive 9.48 lbs over the 12 weeks. That’s just over 3/4th of a pound a week and nearly on par with the common recommendation of “one pound per week” for weight loss that many popular weight loss programs use.

While this study was was performed with obese subjects, these findings could have applications for anyone trying to lose or maintain their weight,

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“We all get fatter over time, so it might well work as a prevention strategy at a population level.” — Daley

This study was different from past research which has shown water consumption to be an effective part of a weight loss program only when water takes the place of caloric beverages. While drinking water has wonderful health benefits, it didn’t seem that weight loss was one of them.

“There is very little evidence that drinking water promotes weight loss; it is one of those self-perpetuating myths.” — Ben Kitchin Ph.D, R.D.

However, research had shown that eating a diet containing mostly low energy density foods, many of which tend to have high water content per calorie, was associated with successful weight loss and weight maintenance. Generally, it’s believed that the high water content in those foods helped to fill the stomach, increasing satiety and feelings of fullness for longer, which resulted in less calories being consumed at a meal.

“If you eat lower-calorie, ‘heavier’ foods, you’re not going to magically lose 25 more pounds than somebody on different diet, but it might help you feel fuller and not hungry,” Kitchin said. “While drinking water may not help you lose weight, a focus on eating foods with high water content like fruits, veggies and broth-based soups can.”

This new study was among the first to show that pre-loading with water could have the same effect as eating low energy density foods and lead to the consumption of fewer calories. That is what makes this finding so exciting. Unlike diet and exercise, which are often seen as time consuming or undesirable lifestyle interventions, drinking water is generally seen as easy and painless. “It’s something that doesn’t take much work to integrate into our busy everyday lives,” says Dr Helen Parretti,

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Why is weight gain such an issue?

Because being overweight is linked to a number of chronic diseases such as heart disease, dementia, Alzheimers, cancer, and diabetes, whose rates have been rising so rapidly it’s been described as the Biggest Epidemic of the Twenty-First Century. Due to the causative relationship that has been established between excess weight and these diseases, weight gain has been identified as one of the primary public health concerns of the United States moving forward.

Unfortunately, as a society, we’ve become increasingly overweight, even obese, for decades. It’s now believed that up to 70% of Americans classify as overweight. All despite the 64-billion-dollar diet industry. In fact, it’s estimated that in 2012 as many as 100 million Americans were on a diet. So, it’s clear that the current weight loss interventions are not working for most Americans. This is why it’s so important that we find and implement simple, painless, and easy techniques to accomplish strategies that combat our growing waistlines.

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“Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss. It’s a simple message that has the potential to make a real contribution to public health.” — Dr Parretti

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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