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5 water tips to maximize your weight loss · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

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  Music.
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  We all know we need to be drinking more water to lose weight,
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  but sometimes it still feels like such a dang struggle.
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  So on today's podcast, we're going to talk about my top five tips for actually
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  getting that water in to help maximize your weight loss. So let's get into it.
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  Okay, y'all, like if you've been around for more than a minute,
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  you know that I love some water for weight loss.
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  Okay, like water is, okay, don't get me wrong. You could be,
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  you know, there are a ton of other great things you can be doing for your weight loss, right?
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  Like all the things, you know, you could be exercising, getting all your protein
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  in, you know, making sure you're tracking your intake, getting all your fruits
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  and vegetables in, like all the things.
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  You could be number one superstar weight loss client, right?
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  But if you're not getting enough water in, then all those efforts are not going
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  to serve you as well as they could if you got your water in.
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  So like if you are a client of ours or even if you're not, you know by now that
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  we tell everyone like if all else fails, just make the focus water, right?
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  Like we want that to be if you can't do anything else, we still want you to
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  be trying to get your water in because that's going to serve your body best.
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  Like in general, right? But then also in your weight loss effort.
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  Okay. And there's so many like it's obvious. There's so many reasons for why.
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  Water serves our body in every possible way. It helps our kidneys flush things out.
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  It helps with constipation, right? It helps our heart pump efficiently.
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  It helps our skin be prettier. It helps our brain work better,
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  like all the things, okay?
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  And so I have talked about that here before, and you can hear it if you have not heard that podcast.
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  It is called Water for Weight Loss, and it was back in August,
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  and I will link that episode in the description if you want to really get the
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  details of exactly what water does for each part of our body and how that matters in your weight loss.
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  Okay. Why, like, why does it matter that if our kidneys are detoxing properly
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  because we have enough water, like, why does that matter for my weight loss, Constance?
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  Well, it's because if our organs, if our body is not getting the water it needs
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  to do, like, the big jobs, which is, you know, making sure our kidneys are functioning
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  right, our heart is functioning right, all those things.
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  If it's not getting enough water to do that, then it's surely not going to use
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  water to help you like shed the fat. Okay.
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  And in fact, it will retain water, which will cause even more frustration on
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  the scale, like we talked about in the exercise podcast a few weeks back.
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  So if you want to learn all about that, so much geeked out information on that
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  episode, we'll link it here.
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  But today I want to talk a little bit more about how to do it, right?
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  Like you've, you've probably, if you've listened to these episodes for more than a minute.
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  You've probably listened to that episode about why it's important to get water in.
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  But that doesn't always make us able to snap our fingers right and just start getting the water in.
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  And so today I really want to talk about some tips for how you can make sure
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  that you are able to do your extra best to get the water in. Okay.
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  And so I've got five tips here for you. And the first one is figuring out how you like it.
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  Okay. And I know this may sound silly, but y'all, like if you,
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  some, some people just like water and they are more willing to drink water in
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  one, you know, format over the other.
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  So some people like myself love cold water, like lots of cold water with lots of ice, right?
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  Some people though realize that they cannot drink like a bunch of water,
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  you know, like a cold water, they could take one sip at a time.
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  But if they're trying to drink, you know, several sips, they have to have it
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  at room temperature, right?
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  Some people prefer it in like a straw bottle or a straw bottle.
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  Cup, like, you know, maybe a Stanley or something like that,
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  or even like my Auala has a straw and they prefer, they recognize that they can get bigger gulps.
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  They tend to drink more of it when it's an easier access thing like a straw,
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  but some people love to literally lift the cup and sip it. Okay.
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  Some people are still, I kind of feel like it's old school, but it's really not.
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  It's just, you know, everybody's all about the water bottles and the water cups
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  these days, but some people still prefer to go buy like the plastic water bottle,
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  you know, like the Dasani bottles in the 24 pack at the store.
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  And that's how they drink.
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  Like they, I don't know, it may be a mental thing, like for them to say like,
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  okay, one bottle down, you know, four to go or whatever.
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  Or some people may just like to be able to turn that bottle back and drink it that way.
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  And so really figuring out how you like it can help you in making sure that
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  you are actually doing your best to try to get it in each day.
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  And so the one recommendation that I have here for this one is like,
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  if you are somebody that likes a straw, or if you are somebody that needs a
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  handle, or like for me, y'all, the reason I started on a wallahs,
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  gosh, I've had an awala forever.
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  But the reason I started on one is because I was in desperate search for one
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  that I could throw into my purse because it was when Glory, my youngest,
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  was a toddler and I was carrying around, you know, a diaper bag.
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  And I also at that time had a really big purse. And so I just,
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  I noticed that like, number one, you don't have that many hands,
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  extra hands when you have a toddler and all the bags.
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  But I noticed I needed something that I could completely close and throw in
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  the purse or the diaper bag.
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  And like, that really didn't exist back then, you know, without some kind of leakage.
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  And so when I came across a wall, I was like, oh my gosh, I have to try this.
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  And it has been just my favorite since then, you know, but I'm long since the
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  diaper bag and the big purse days, but I have just, this is the way that I have
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  found that I like my water.
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  Okay. So, so investing in, you know, once you figure out how you like it,
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  invest in something that you love to, to use, right?
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  Consistently so that you will keep it with you at all times.
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  Because a lot of times, like before I got my Auala, I was noticing that I would
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  forget or I would leave behind my cup.
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  Because again, there were just no hands.
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  There were no extra hands. And honestly, my brain just didn't have the capacity, right?
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  Okay, another tip that I feel like has really been helpful for a lot of our
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  clients is to get your ounces of water in before the beverage.
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  Okay, and so let me make this clear, because I feel like a lot of people,
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  when they come into, you know, the idea of wanting to drink more water, they immediately say.
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  I'm going to cut out Cokes and I'm going to replace it with water, right?
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  Or I'm going to cut out, you know, my wine in the evenings and I'm going to
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  replace it with water or whatever it is. Like you feel like it's got to be an either or.
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  And that is a really quick mindset to eventually go back to the Diet Coke and
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  the wine, right? And not the water.
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  Like that's like a short term kind of action, but not a forever long term kind
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  of action. And I want you drinking water to be a forever long term thing.
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  Okay, and so let's not approach it as no more Cokes and all water,
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  right? Or no more sweet tea and all water.
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  Let's approach it as, okay, can I just get some ounces of water in before I
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  have the Coke or the tea or the wine or whatever?
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  Okay, and so I am notorious for this.
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  And a lot of our ladies have adopted this habit too, where we'll drink at least
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  16 to 20 of my ounces of water before I have my coffee in the morning.
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  Now, this started as me really just trying to choke that water down, right?
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  Like trying to get ahead of it on the day because I noticed in the back half
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  of the day I wasn't as diligent about drinking my water. You know,
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  we get distracted. We get busy.
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  You know, nobody's thinking, let me drink my water when you've got your boss
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  calling your phone and emails, you know, coming out your ears and all that kind of stuff.
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  So for me, it was just about getting ahead of the day. But then I started to
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  notice that I physically feel better like with when I do it.
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  When I get my 16 to 20 ounces of water in before my coffee, it's like.
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  Oh, I'm starting my body fresh.
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  Everything's kind of flushed out and I'm feeling good. I've got a little more
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  energy before I even get the caffeine hit, y'all.
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  And so that's been an added bonus for me, right?
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  But even still to this day, when I go out to eat, I think I've talked here several
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  times about my Diet Coke journey where I was like a Diet Coke addict and I've
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  slowly just kind of cut it back.
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  And just simply in the past year, I do not, like we have some Diet Cokes at
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  home, but I couldn't even tell you where they are because they just aren't on
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  my radar as much anymore.
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  But when we go out to eat, specifically when we go to Nukes,
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  if you are familiar with Nukes, I always want a Diet Coke from the machine.
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  Or like when we go out and we sit down somewhere, I always want a Diet Coke.
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  Even like, you know, side note, it's like with french fries.
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  You know, like I don't want water with french fries. I want a Diet Coke with french fries.
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  So I can do so good at home, but when we go out to eat, I still want that Diet Coke. So what do I do?
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  I order a water and a Diet Coke, okay?
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  And I just say to myself, like, drink some of this water too,
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  girl, you know, while you're drinking your Diet Coke.
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  And so maybe just putting in place instead of cutting out your beloved drink, right?
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  Because if you're saying I've got to cut the Diet Cokes or cut the Coke or cut
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  the tea or whatever, it's obvious that you choose that drink because you like it.
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  It tastes good you want it okay and
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  that's not that we don't typically say the same thing
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  about water especially if we aren't you know if
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  it's hard for us to even like drink water right
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  and so you cannot just say I'm going to replace coke
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  with water because that motivation will eventually
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  fizzle so just saying I'm gonna have you
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  know 10 ounces of water before I have my diet coke
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  that I typically have at lunch or I'm gonna have you
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  know like I do 20 ounces before I have my coffee in the morning
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  or if I'm gonna get a glass of wine out to eat
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  I'm gonna try to have you know eight ounces of
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  water in between and that will help us with you know keeping sober
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  and and but also like not feeling as bad tomorrow because you're staying hydrated
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  so instead of saying no like you're gonna replace that the water with something
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  just add water in front of it you know to serve both purposes for the time being, right?
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  You can give up Diet Coke down the line once you've gotten more accustomed to
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  water, but cold turkey usually doesn't last very long.
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  Okay, the next one, which is another one that a lot of my clients do,
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  and it is like kind of a life changer for me.
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  I've talked about that this year before, probably like, gosh,
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  one of my very first episodes, but it's habit stacking, okay?
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  So like a lot of our ladies struggle with.
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  When? You know, like you wake up every morning and you're like,
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  I got to get my water in today.
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  But then it's like, well, dang, it's nighttime. And here I am.
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  I'm thinking about water again for the first time, you know, since this morning.
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  And so the day goes by. And so you can have it stack so that you like while
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  it's something that you always do.
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  Right. So it's a habit you already have that is ingrained in you.
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  Things like brushing your teeth in the morning or at night.
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  Okay and at night you know or driving to work or
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  when you go to the bathroom or you
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  know like me before coffee okay or before your meals
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  like anything that you are you know you're gonna do today you know you wake
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  up you put your makeup on for most of us that's every day and so it could be
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  then right but or every night you take a shower if you're if you're a night
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  shower person like every night you know you're gonna take a shower so could
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  you have it stacked then and so then what it is,
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  is you literally just stack the habits.
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  So before you brush your teeth, you have a little cup sitting right there beside
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  your toothbrush and your toothpaste.
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  You fill that cup up with water and you drink it. Okay.
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  Before you hop in the shower, you fill that cup up with water and you drink it.
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  On your drive to work, you can keep a bottle of water in there that you drink
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  on the drive-in to work. Okay.
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  When you go to the bathroom, girl, if you're, if you're like,
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  say you sit at a desk in an office and you're like, okay, I'm about to get up and go pee.
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  Or even like I'm about, if y'all have a meeting every day or you do rounds at
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  work every day or whatever, you're.
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  You say, before I get up, I'm going to drink all this, you know,
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  however much of this water, and then I'm going to go to the bathroom,
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  or then I'm going to go do my rounds, or then I'm going to go see a patient.
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  I'm just kind of creating like something that is going to happen anyway,
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  and pair that up with drinking your water.
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  The next one is flavor it. Okay. And so I am not, I don't do this just very
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  much because I just, a lot of the flavors I can't, like, I don't like, I don't know.
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  I don't know. Now, I will say I do love a hydration pack. There are certain
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  flavors of hydration packs that I just love.
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  And that is a good way to flavor my water and, you know, get a little extra electrolyte.
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  But for some, for so many of my ladies who really struggle with their water,
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  flavoring it has been a game changer, especially with any of these like flavor packets.
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  My gosh, they have every single flavor, you know, that you can think of.
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  And then also now people are doing the thing with the skinny syrups where you
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  can literally make like a unicorn flavored water, you know, if that's what you want.
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  Again, it's not always ideal because, you know, skinny syrups can,
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  you know, they've got some alternative sweeteners and stuff in there that may not serve you the best.
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  But if the choice is no water or unicorn skinny syruped up water,
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  girlfriend, go for the unicorn skinny syrup, okay?
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  And then the goal would be that as you get As you get into the habit of having
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  this cup or having this bottle with your flavored water in it.
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  And now it becomes like a second or, you know, a third arm of yours because it's always around.
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  Well, then, then you can start to back off on the flavor.
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  Or then you can try to alternate one unicorn water with one regular water or whatever.
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  You know, like that will be something that evolves with you.
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  But the first step is to make sure that the water is, the bottle or the cup
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  is always with you so that you're always sipping and it's becoming a habit, right?
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  And then you can always adjust the habit as you go. So another,
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  you know, another great idea for how to flavor is just adding fresh fruit.
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  Like we are coming up on summer when we will have all the fresh fruit available.
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  And so just kind of infusing fruit or herbs even into your water to just kind
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  of shake it up a little bit. Right.
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  And then my fifth tip, this one is pretty like, I mean, it's not as, I don't know the word.
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  It's not as like fluffy as some of the other ones are, but literally,
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  I mean, it's how, y'all, I have to operate this way in my life.
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  Like so many of us are doing so many things in a day, okay? We are balancing
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  so many thoughts, so many demands, so many needs, so many expectations.
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  Like it is a lot in a day.
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  And so for some of us, it's just like, I literally forgot, you know what I mean,
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  like I literally, if someone is not telling me they need something, I am not doing it.
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  If I am not getting some kind of reminder, I am not doing it because I am flooded
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  with other things to do, right? Like I fully get that.
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  And so set alarms on your phone, okay?
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  Like it's not the easy way out. It's not cheating. It's like actually the smart
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  girl's guide to getting your water in, you know?
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  Set alarms. Like I literally, I have.
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  We just finished up a prayer in February. Our church does something where we
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  pray every day at one o'clock for like the same thing. Like you focused in on a prayer.
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  And so then I'm also working on just like breathing more throughout the day.
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  I noticed that I get so caught up in things that I kind of like,
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  I don't know, I'm not taking full breaths.
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  I know that's like, but truly. And I think you all could probably relate to
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  that when you just get so caught up that you realize you're not breathing.
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  And your mind is kind of going 100 miles an hour.
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  So you're not able to fully slow down and just like embrace the day, you know?
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  And so I have alarms set on my phone to literally breathe, okay,
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  and to literally pray every single day.
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  And I have multiple alarms on my phone for this, okay?
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  Because I know these are two things I wanna get better in, right?
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  I wanna get better at praying more consistently. I don't think we could pray
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  enough, right? And so I'm going to get better at that.
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  And I also want to get better at slowing down my breathing so that my nervous system chills out.
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  But like, I am not, when I'm sitting here on this podcast right now,
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  like, I'm not going to be like, hold on, let me breathe.
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  Like, no one's going to think of that off the top of their head when they've
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  got a hundred other things going on.
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  So just set the dang alarms. Okay.
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  Think about times in your day that would be good to set it.
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  You know, like maybe if you are driving to work in the morning,
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  you know, set an alarm that says, don't forget to drink your water.
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  Okay. Maybe at 10 a.m. When you notice, maybe you drag a little bit.
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  If you think back on your days, you're like 10 a.m. I'm usually kind of struggling.
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  So set your alarm then, okay?
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  If you have a conference call or, you know, some kind of standard meeting at
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  certain times every day, like set your alarm for right before the end or even
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  during then if it's on like Zoom and they, you know, they don't hear you or see you.
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  So just thinking about your day and what timings would work best and then set
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  the alarms. And then if one alarm proves to be a little more troublesome than you thought, change it.
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  Like, who cares, you know, change it. And so don't make it this bigger deal
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  in your head than it has to be.
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  Just set the alarm and drink the dang water, you know, period.
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  Okay. So I hope that was helpful on this little shorty episode.
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  I just, you know, water is such a big topic. And again, you can go back and
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  listen to that other episode to see why.
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  But here, I just wanted to share with you guys like my favorite five tips for
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  how to actually try to get it in.
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  And again, I would love to hear if you have another tip that I didn't mention today.
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  But as always, I hope y'all have a wonderful day and remember to say grace.
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  Thank you for listening to today's episode of Say Grace Podcast.
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  Music.
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  Music.