Dr. M Velrani

Water is the life giving source of the planet and we would do well to remember to have our daily dose of at least seven to eight glasses of water a day. Besides it many health benefits, water is also a great partner to have in the weight loss process. As per many scientific studies, you can actually lose up to 2 kilograms of fat by taking your daily intake of water to ten glasses a day, at least.

So, let us find out how we can actually lose weight by drinking more water:

1. Appetite: When you drink more water before a meal, you are actually taking care of something called mental hunger, which is the reflex of the brain around mealtimes and during boredom, inducing you to eat more. So, to avoid eating a heavy meal, you may want to have plenty of water before you sit down to eat. 
2. Calories: It has been scientifically proven that greater water intake can actually help in the weight loss process by creating an increase in what is known as resting energy expenditure. As we all know, there are various ways in which calories may be burnt throughout the day, including sitting standing and even sleeping. The resting state may induce more calorie expenditure with the help of increased water consumption.
3. Long Term Weight Gain: The intake of more water helps in bringing down your weight by 0.13 kilograms at a time, which goes a long way in your weight loss journey. Further, the results are also more sustainable and long staying. You can add a cup of water after each glass and you can also replace your other beverages with water. 
4. Better Results in the Gym: Your workout sessions and that gym outing could actually benefit from more water intake. The way this works is that your joints and muscles are better lubricated which reduces the chances of stiffness due to intense and prolonged movements. This will actually help you in working out for longer periods without getting drained or tired too soon. So remember to drink plenty of water at least half an hour before you hit the gym or go running.

While water can be your best weight loss partner, it can also be a futile ingredient if you do not eliminate the things that lead to weight gain, or hold you back as far as optimum weight loss is concerned. So, you may want to ditch the sweetened and carbonated drinks and let go of fried and fatty food to let your body make room for lots of water instead!

To stay in shape, you are required to follow a fitness plan that’s different from men. And, to lose a lot of pounds one must go for running, cycling and any other cardio exercises. But there comes the point when the weight loss suddenly comes to a halt showing no results whatsoever and the woman who never missed her fitness classes is now losing interest in the ongoing fitness regime. In all such instances, strength training is the best way to ensure that fitness remains at beck and call and a 4-week fitness program is what all women must try in order to have a solid foundation of strength and maintain fitness throughout.

The 1st week
If a woman is not accustomed to the weight training exercises, it is natural to be overwhelmed by the idea. But weight training is not as difficult as it may appear to be. One shall have to complete each workout like the straight sets. For instance, it is recommended to do a set of leg presses, then proceed on to the next set of the workout. All the workouts must be completed in this manner with 12 repetitions for 3 sets and a rest of 30 seconds in between. The fitness experts suggest selecting a weight load where the final two repetitions of the set are harder to perform and don’t let the woman do a 13th repetition. One can also increase the load of weight for each set while sticking to 12 repetitions for all the three sets.

The 2nd week
One shall continue with the straight set format for all the workouts in the 2nd week as well. But the 12 repetitions must be increased to 15 with 15 seconds of rest in between. This means that the 2nd week of the fitness regime allows the woman to complete more movements in less time. The fitness training is a wonderful stimulus of taking the exercise regime to the next level.

The 3rd week
The 3rd week is the juncture of the fitness regime and is extremely crucial for a thorough weight loss. In place of the straight sets, one would have to perform the circuit sets. One shall have to complete a set of each movement in 15 repetitions and then instantly move to the next movement without any rest in between. For instance, if someone is performing leg presses, then it has to be done for 15 reps and then move to the following movement such as goblet squat with no rest. After the completion of all the movements, the circuit has to be performed twice.

The final week
The circuit set style would remain unchanged in this week, and the woman shall only have to perform 12 repetitions of each movement. But it gets harder in this week as in it is recommended to do 4 complete circuits without any rest in between. This week must be dedicated to keeping oneself moving, and once a movement is finished, one shall have to instantly return to the first movement to begin a new circuit. If you wish to discuss about any specific problem, you can consult a gynaecologist.