[PODCAST EPISODE 3] Losing Weight: Step 2

Aug 13, 2020

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About the show: 
Listen to this podcast episode to learn the second step to losing weight. This step may sound basic and super simple, and it is, but it's foundational to losing weight. And when you have your foundation rock solid, you set yourself up for weight loss success.


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Read the full episode transcript below:

Welcome to the Weight Loss Before and After Pregnancy Podcast. The place you’ll get simple strategies you can apply to your life today to start losing weight. Strategies that’ll help you reach your goal, move on with your life, and focus on the things that matter most to you. I’m your host, Certified Life and Weight Coach, Andrea Scalici. Let’s get started.

Hey everybody. Welcome to episode number 3.

In our very first episode together, I introduced you to The 5 Simple Steps To Losing Weight. And then in last week’s episode we talked specifically about step number one. In today’s episode we’re gonna focus on step number two.

But before we get started, I want to quickly remind you what The 5 Simple Steps To Losing Weight are. 

You might remember that step number one is creating and following a sleep routine. And again, we covered that one in detail in last week’s episode. If you haven’t heard it, I definitely recommend checking it out.

Step number two is drinking enough water everyday. Which we’ll cover in this episode.

Step number three is creating and following a food plan. Which we’ll cover in the next episode.

Step number four is tracking everything. Writing it down.

And step number five is self-coaching. If you don’t know what that is, you can think of it like a form of journaling. And we’ll talk more about that in a future episode.

Now, these 5 steps may sound basic and super simple, and they are. They’re the foundation of what I teach with losing weight. But even though they’re simple and foundational, many people have difficulty applying them to their lives. I myself had this problem before I found life coaching. That’s exactly why I decided to talk about each of the 5 steps in this podcast.

You’ve got to get the foundational pieces of your new lifestyle put together before you do anything else.

Remember, I’m not here to teach you a quick fix diet that’ll help you lose weight fast. That’s not what I’m about. But I am here to teach you how to lose weight in a way that’s authentic to the lifestyle you want to live long term. I’m here to teach you how to reach your goal and maintain it once you get there. No flip flopping or yo-yo dieting. This is long term, lifestyle change type stuff.

So, as I said, I will cover all 5 steps in detail. Step number 1 is already available now and you can go back and listen to it if you haven’t already. We will cover the rest soon. But today we’re focusing on step number two, drinking enough water everyday.

And I think you’ll be fascinated with what we talk about here. So, let’s get into it.

Awhile back I did some basic research about water and the human body. And what I discovered was that a big portion of the body is made up of water.

I wish I could remember the exact articles I found but I can’t remember them now. Regardless, if you’re interested, you can do a simple Google search on this to find out more.

But what I found was that the human body is made up of about 60% water. 60%, that’s more than half of your body made of water!

You’ve probably heard the term ‘water weight.’ This is basically the amount of water in your body at any given period of time. And it’s really important for you to know that this number fluctuates. It fluctuates all the time.

So, if you get on the scale and weigh yourself first thing in the morning. And then you drink a bunch of water and you get on the scale again. The scale may go up to reflect the water you drank.

If the scale goes up 2 pounds, for example, you didn’t put on 2 pounds of fat necessarily. You may have just put on 2 pounds of water weight or some combination of the two.

This is why it’s important, if you’re weighing yourself regularly, to weigh yourself at consistent times. You want to compare your weight apples to apples.

The best way I know how to do this, is you weigh yourself consistently. Whether that’s daily or weekly. And you do it first thing in the morning, before you drink anything. This is your best chance of comparing your weight apples to apples.

Now, as a side note, I know many people don’t like weighing themselves because of what they make the number on the scale mean. And we’re not going to talk much about that in this episode. But we will probably cover that one in the future because it’s definitely a topic that’ll help you.

For now, let’s just focus on our topic of water.

Ok. When I was doing basic research on water and the human body, I also learned that you get a lot of your water from the food you eat. Like, your fruits, your vegetables, and other food like that. Not necessarily processed type foods. But the kinds of food you know include water.

So, anyways, think about this. If you’re in the process of losing weight, you’re probably eating less food than you normally do. Which also means your body is taking in less water than it’s used to through your food.

Many people don’t realize this. I didn’t realize this before I did the research.

So, think about it this way. When you go on a diet, you generally eat less food. But you probably don’t increase the amount of water you’re drinking. And because you’re getting less water through your food, you might get headaches. And these headaches could be a result of dehydration from your body taking in less overall water.

Fascinating right?

So basically, if you’re in the process of actively trying to lose weight, you might want to consider increasing the amount of water you drink.

This will help you stay hydrated and possibly prevent headaches from dehydration.

Now, in my research, I learned that experts recommend adults drink 64 total ounces of water everyday. The articles I read made it clear that the science is a little bit fuzzy on this. So, the 64 ounces isn’t an exact thing. But in general, an adult should try to drink about 64 total ounces of water daily.

Let me ask you this. Have you ever tried to drink 64 ounces of water in one day?

Measure it out and see how much it is. 64 ounces converts to half a gallon. If you’ve ever bought a half gallon of milk or juice or anything else, you know what that looks like. It’s a lot. It’s a lot of water for one day.

I was fascinated by this so I intentionally started doing it awhile ago. And at the beginning it felt like a crazy amount of water. It felt like I was drinking water all day. And I’m a person who loves drinking water! But this was a lot.

So I had to learn how to pace it out. To drink one 16-ounce glass of water before 10:00 in the morning. Another 16-ounce glass of water by noon. Then, two 16-ounce glasses of water between noon and 7:00 at night.

After 7:00, I’d stop drinking water so it didn’t affect my sleep too much with having to go to the bathroom during the night. And this really helped me get better sleep.

If you decide to do this too, I want to share with you something I learned about pacing.

One of the things I started to do was increase my water consumption about 30-minutes before I planned to eat a meal. This helped me start my meals without being super hungry. Which helped me eat the amount of food I planned to eat.

I mean it wasn’t my only strategy in sticking to my meal plan. I’ll teach you all my strategies for that over the course of this podcast, but increasing my water consumption 30-minutes before a meal was one way I was able to eat the amount of food I planned.

So, if you’re having trouble eating the amount of food you plan to eat, intentionally pacing your water consumption and drinking more before your meals may help you too.

Now, like I said, when I first started drinking this much water, it felt like a lot of water, but after a few months, I got used to it. And I grew to love it.

I really feel like it helps me with my energy level, my hydration, some of my headaches, my skin looking healthier, and just overall feeling better physically. And I know if you’re intentional about it, you just might feel better too.

So, what do you think about all this? What do you think about drinking more water and how do you think it’ll fit into your life?

I gotta tell you that one of the things I hear from people, is that some of you don’t like drinking water. And if this is you, I want you to think about the beverages you do like drinking. Is it soda, coffee, tea, or something else? What do you enjoy drinking on a daily basis?

If you’re 100% on board with The 5 Simple Steps To Losing Weight. If you know you want those steps to be your new lifestyle. And you know you want to drink more water everyday eventually, I want to encourage you to start where you are.

This means keep drinking the beverages you like to drink. And over time, a time you determine, you can decrease the amount of those drinks you consume and increase the amount of water you consume.

You could make a goal for yourself right now. Your goal could be to drink an extra 8-ounces of water everyday this week. And then increase again next week by 8-ounces. And keep doing that until you get around 64 total ounces of water daily.

Go at your own pace. Do this slowly if you want to. You’re not in a rush because you’re not thinking about quick fixes. You’re thinking about the long term here. So, there’s no rush.

Now, let me clear. As a Certified Life and Weight Coach, I would never tell you what foods to eat and what foods not to eat. And I would never tell you what beverages to drink and what beverages not to drink. That’s not what I do. But I will tell you this. 

If you decide to make this goal for yourself. To eventually drink 64 total ounces of water daily, the other beverages you drink don’t count towards that total. Soda doesn’t count. Coffee doesn’t count. Tea doesn’t count. This is water only.

So, if you don’t like drinking water, but you want to do this, here’s my advice.

Focus on your thoughts about water.

I’m not joking here. I’m serious.

Focus on your thoughts about water. Because whatever you think about it, will determine how you feel about it, and what you do.

If you’re thinking, “I hate water!” Then, you’ll have zero motivation to actually drink it. And my guess is, you won’t.

But if you really want to do this, you could think, “I’m willing to drink more water and see how I feel.” Or you could think, “I’ll try this for one week.”

Or you might be thinking “I actually love water. I’m definitely gonna try this.”

The point is, think in a way that’ll motivate you to start to make this shift in your life, if you want to.

Ok. That’s it for my pitch on water.

But I do have one more thing to share with you because I don’t want to confuse anything here. So, let me leave you with this.

Drinking more water everyday is not the only step that’ll help you lose weight. So, don’t just drink more water and expect to lose weight.

It’s just one of the five steps I recommend.

To be clear, I recommend you do all five steps together to get the best results. But every single step, including this one, is important to losing weight. And all five steps together are your new lifestyle.

So that’s it for our talk about drinking enough water everyday, which is step number two of The 5 Simple Steps To Losing Weight.

In the next episode, we’ll keep going with The 5 Simple Steps by talking about step number three, creating and following a food plan. That episode is probably the one you’ve been waiting for. So, don’t miss it. 

Subscribe to this podcast now so you can get episodes automatically downloaded to your favorite podcast app. Including next week’s episode on creating and following your food plan. 

And if you’ve got an extra minute or two, please leave a review in Apple Podcasts. A 5-star review if you felt this show connected with you. I really appreciate if you take the time to do that. Have an amazing week and I’ll talk to you in the next episode.

If you loved this podcast, I want to invite you to check out The 6 Stages Weight Loss Program. It’s my signature program that’ll teach you everything you need to know from start to finish to lose weight, reach your goal, and maintain it once you’re there. You’ll also learn how to have your own back through the process. Join me over at mcccoaching.com/join. I’ll see you there.


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