KRON 4 | Eat Your Fluids and Lose Weight

Drinking the recommended amount of water every day may sometimes seem like a daunting task, but here’s why you need water to lose weight — and why you don’t have to drink all that water.

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Which would you rather have….?

Why You Need Water to Lose Weight

  • Water suppresses your appetite naturally.
  • Your body often confuses thirst with hunger. You may think you’re hungry, but you’re actually just thirsty.
  • When you lack water, you store more fat. Water is the key to fat metabolism. Water lessens the burden on your kidneys. Your kidneys can’t function properly without enough water. Thus, the liver has to compensate and can’t do its job which is to break down fats and produce energy.

NOTE: An overweight person needs more water than a thin one. The more fat you have to lose, the more water you have to drink per day.

Recommended Daily Water Intake

Aim for drinking half your weight in ounces. For example, if you weigh 160 pounds, drink 80 oz. of water (10 cups). Then adjust for hot weather, exercise, and medical conditions.

Fluid Content in Fruits and Vegetables 

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Percent Water in Vegetables
Cucumber, iceberg lettuce: 96%
Celery, zucchini, romaine lettuce: 95%
Tomatoes, bell peppers: 94%
Broccoli: 91%

KRON 4_Water-Rich Food7

Percent Water in Fruits

Watermelon, strawberries: 92%
Cantaloupe, peach, nectarine: 88-90%
Plum, raspberries, apple, blueberries: 85-87%

Get More Mileage Out of Water-Rich Food

  • Water-rich food is full of water and fiber which makes food BIG and HEAVY. So it takes up more space (it’s filling!) without adding a lot of calories.

– Turn casseroles into soups.
– Eat rice (cooked with water) instead of dry, dense bread, bagels or crackers.
– Eat oatmeal (cooked with water) instead of cold dry cereal.
– Eat beans (cooked with water) instead of dense, fatty meat.

  • High volume foods help stop the diet-deprivation cycle. You can eat more food and feel less deprived.

When to Control Fluid Intake

Important note: People in the later stages of chronic kidney disease (CKD) have a limited ability to remove excess fluid since they have lost kidney function. Those living with CKD have to follow a fluid-restricted diet.

Apple c heart symbol_40x54 Fit Tip: Focus more on WHAT you eat vs. how much. Just eat more fruit at breakfast and add more veggies to lunch and dinner entrees.

Also, be sure to check the color of your pee. Your urine should be a pale straw color or transparent yellow (think light lemonade). If you’re dehydrated, your urine color will be darker yellow (think the color of honey or apple juice). Then it’s time to drink more water — about 1 to 1 1/2 cups to start — and eat some fruits and veggies!

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