“Water is the driving force of all nature.” – Leonardo da Vinci
If you drink two glasses of water before one or two meals a day, can it help you to lose weight faster? One small study by the University of Birmingham indicates this is true, so start drinking water right away! Let us look at what that study shows and what other studies reveal. It could save you a lot of time, effort, and money when trying to stick to a rigid schedule of dieting and exercising.Advertising
Research methods and findings
About 80 obese adults in their fifties were selected for the three month study. The method used was to give all participants advice on how they might lose weight and how to go about it using diet and exercise. Then, half the group were asked to preload (drink about a pint or two glasses of water) before one or two meals a day. They were also checked to see if they were really doing so by regularly measuring their urine output! The other half group were just told to imagine they were full before they sat down to eat.
The results showed that both groups lost weight. But those who were drinking water before all meals had reduced their weight by 4.3kg (9.48 lbs) over the 12 weeks. They also lost 2.7 pounds more than the “full stomach thinkers”, who, interestingly enough were working out and exercising more than their water-drinking colleagues. The water drinkers were eating less which probably helped them a lot. More studies need to be done with larger and more diverse ethnic groups and ages.Advertising
“The beauty of these findings is in the simplicity. Just drinking a pint of water, three times a day, before your main meals may help reduce your weight.” – Dr. Helen Parretti, researcher at the University of Birmingham.
What else does water do to help you lose weight?
Water will make you feel fuller even before you sit down to eat so it really is a great appetite suppressant. There is also another mechanism at work where the more water you drink, the less you will retain as extra weight. It also helps you to boost your metabolism. That will help you drop a few more extra pounds over a long period.Advertising
If you feel dehydrated when you drink only a little water, the body goes into panic mode thinking you need food. You only need water but most people start to eat to stave off the unpleasant effects of dehydration.
What temperature should the water be?
I cannot really drink ice cold water so if I do the experiment, I am going to have it at room temperature. But some experts tell us that if you drink ice cold water, it actually helps you to burn more calories. Why? Well, the body has to work harder to warm the water up and that means you are using up more calories when you do that.Advertising
Why do some people go on eating even after they feel full?
Another research study at the UT Southwestern University was done to show that some people go on eating, even though they feel full. This is obviously a barrier to losing weight. It seems that some people can get up from the table feeling not quite full, while others just go on eating till they are bursting!
Researchers at UT were working on mice but they believe that there is a hunger hormone shared by human beings and mice which is known as ghrelin. This seems to go into overdrive when we get pleasure from food. Mice were chosen for the initial study because both humans and mice share a similar brain-cell connection system as well as hormones.
Drinking water before meals is the cheapest and easiest dietary aid on record. Water has lots of other benefits too, such as brighter skin and better focus and concentration.
If you are tempted to have a nice gin and tonic before dinner, why not opt for a double H²0 on the rocks instead?
Last Updated on July 8, 2020
18 Benefits of Journaling That Will Change Your Life
The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.
1. Understand Yourself Better
Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.
Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.
2. Keep Track of Small Changes
I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.
Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.
3. Become Aware of What Matters
As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.
You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.
4. Boost Creativity
The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.
When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.
You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.
5. Represents Your Emotions in a Safe Environment
A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”
Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.
6. Process Life Experiences
When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.
Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.
7. Stress Relief
In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.
Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.
8. Provide Direction
Though journaling is often conducted as an activity without much direction, it often provides direction.
One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.
9. Solve Problems
Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.
Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.
When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.
10. Find Relief From Fighting
Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.
Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.
11. Find Meaning in Life
Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.
12. Allow Yourself to Focus
Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.
13. Sharpen Your Spirituality
When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.
14. Let the Past Go
I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.
15. Allow Freedom
Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.
16. Enhance Your Career
Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.
Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.
17. Literally Explore Your Dreams
All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.
18. Catalog Your Life for Others
No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.
We consider our partners our life witnesses, but writing provides a tangible mark on the world.
Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:
- 5 Powerful Ways Journal Writing Changes Your Life
- How to Bullet Journal to Skyrocket Your Productivity
- Need Journal Inspiration? 15 Journal Ideas to Kickstart
Featured photo credit: Kelly Sikkema via unsplash.com