FitSugar

DrSugar Answers: What's the Deal With Losing Water Weight?

DrSugar — Thu, 17 Mar 2011 03:00:05 PDT

DrSugar is in the house! And she's answering your health-related questions.

Dear DrSugar,
What does it mean "to only lose water weight"? I hear people say this when talking about fad diets and juice cleanses and that it's a bad thing. I just don't know what it means.
-Confused on H20

This is a fantastic question because dieting is so common in today's society and we all hear about "losing water weight" and its connection with dieting and weight loss. So let's clear up our confusion.

During the first few weeks of weight loss due to dieting, a rapid drop in pounds is normal according to the Mayo Clinic. When you reduce your caloric intake, your body gets its needed energy by releasing and utilizing its stores of glycogen, which is a type of carbohydrate found in the muscles and the liver. Glycogen holds onto water, so when glycogen is used and burned up for energy, it also releases the water it holds onto. This is about 4 grams for every gram of glycogen. This results in the initial "water weight" loss that accompanies early weight loss from dieting and calorie restriction.

Detoxification diets and juice/fluid cleanses are marketed to the general public as a way to remove toxins from the body, purge pounds of excess fat, clear your complexion, and boost your immune system. However, there is concern that these cleanses do not improve a person's health but instead may actually harm it. In an article MSNBC Dr. Nasir Maloo states "Your body does a perfectly good job of getting rid of toxins on its own." The gastroenterologist adds, "There’s no evidence that these types of diets are necessary or helpful."

See what else Dr. Sugar says about the subject when you

read more. WebMD reports that there can be many serious side effects and complications from such a severe crash diet such as a cleanse. The Mayo Clinic lists dehydration, fatigue, nausea and dizziness as possible effects of a "detoxification" cleanse. Some detoxification diets include the use of laxatives as a way to "cleanse" the body, however, laxative use/abuse can result in severe dehydration, electrolyte abnormalities, dependence, and heart or colon damage in the long term. Given what we now know about losing water weight and detoxification/crash diets, it should be evident why in the long-term, these types of diets do not work. They are too restrictive to keep up with in the long-term and can cause a whole host of side effects. Most weight lost from these types of diets is water weight due to the body’s need for energy and when one resumes a more normal diet, they will likely gain back the weight (and even more than what they originally lost!). One positive thing to take away from detox diets is that it is important to drink lots of fluids and water and to eat more fruits and vegetables. However, the best way to lose weight and maintain it is to combine a healthy diet with lean proteins, whole grains, fruits and vegetables with a regular exercise routine! Have a question for DrSugar? You can send it to me via private message here, and I will forward it to the good doctor.

DrSugar's posts are for informational purposes only and should not be considered medical advice, diagnosis, or treatment recommendations. Click here for more details.

Bikram Yoga and Weight Loss

FitSugar — Tue, 03 Jul 2007 04:00:00 PDT

I talk to a lot of people about yoga, because I really love to talk about yoga. Many people I talk to swear by Bikram and say they won't do any other kind of yoga because other forms don't provide the same detoxifying effects. These folks love the heat and the intensity Bikram brings, and they also claim that it helps them lose more weight.

Hold up here!!! I need to clarify something very important about Bikram yoga. The room you practice in is set to at least 105°F and 40% humidity. This extreme temperature causes the body to sweat profusely to keep you from overheating. Sweating is healthy for the body, and it does help to remove toxins, but it doesn't make you lose weight. The weight you think you've lost from going to a Bikram yoga class is really just water weight because it's so dang hot and you sweat so much. As soon as you go to drink water after class to re-hydrate yourself you'll "gain" all that weight back.

Sorry to burst your bubble people, but sweating doesn't make you lose body weight, and you don't even have to sweat to drop pounds. Calories are what you want to watch out for, and you've got to consume less or burn more if losing weight is your goal.

Fit's Tips: I do not have anything against Bikram yoga, but if you are going to practice in this extreme heat, make sure to drink plenty of water throughout the day before you go to a class. If you don't drink enough, you could suffer from symptoms of dehydration including dizziness, fatigue, and you could even end up fainting.

Source

8 Surprising Things That Can Swell During Pregnancy

Kate Stahl — Mon, 13 Feb 2012 11:41:54 PST

We've all heard of swollen feet during pregnancy - a not-so-surprising side effect considering they're supporting all that extra weight - but your feet are not the only body parts that can retain fluid while you're expecting. We've all seen a pregnant woman who looked so fluid-filled you kind of wanted to stick a pin in her to see if she'd pop (or maybe you were one of those women?), but water retention can hit less obvious places as well.

Jessica Simpson recently went to Twitter to talk about her swollen lips, saying it might be the first stage of "pregnancy face," a side effect that Bethenny Frankel dealt with by massage and putting bags of frozen veggies on her face. "I’m a swollen beast. My face exploded . . . I look like a chipmunk,” she tweeted while expecting daughter Bryn. Keep reading for 10 less talked-about body parts that can make for an often uncomfortable, and sometimes unsightly, pregnancy and postpartum experience.

3 Ways Snacks Can Help You Lose Weight

Jenny Sugar — Fri, 10 Feb 2012 02:09:19 PST

You might think snack time is just for preschoolers, but everyone can benefit from eating a few bites between meals. Aside from filling nutritional holes in your diet, snacking can also help you on your road to weight loss. If the numbers on the scale are on your mind, here are three ways snacking can help you lose weight.

Snacks Keep Blood Sugar Levels Steady
If you've ever gone too long between meals and have gotten a headache, the shakes, and a loss of concentration, then you've felt firsthand what it's like to have low blood sugar. Snacking between meals keeps blood sugar levels steady, which can help prevent you from grabbing the first (unhealthy) thing you can get your hands on and overindulging.

Fiber Fills You Up
Choosing snacks that are full of water and belly-filling fiber will help keep you full longer, so you actually eat less in the long run. Fruits, veggies, and whole-grain breads are great options, and if you need more ideas, here are 10 high-fiber snacks under 150 calories.

No More Overeating
You eat lunch around noon and dinner isn't until 6 p.m. or later. No wonder you hit the dinner table feeling so ravenous that you stuff yourself silly. Now if you enjoyed a pear with some almonds around 3 p.m., you'd avoid that famished feeling and have the patience to prepare a healthy, sensibly sized meal. It works the other way, too. If you're eating a meal and you know you'll be enjoying a snack in two hours or so, you won't feel the need to overeat at mealtime.

Foods That Can Make You Look Pregnant

Shape — Thu, 09 Feb 2012 04:29:06 PST

We are excited to share one of our fave stories from Shape here on FitSugar.

Over the weekend, I saw a photo of a female celebrity (who is in a relationship with a male celeb) leaving a café with the caption, "Baby bump?" and I had to refrain myself from shouting out loud, "Come on, can't a girl eat without the world thinking she's having a baby?!"

The truth is having a perfectly flat stomach all the time just isn't normal. After you eat or drink, food and liquids naturally expand your stomach and intestines, so at least a little "bump" is inevitable every single day. So if you regularly get stalked by paparazzi or you have family members who are anxiously awaiting news of a new addition, here's the lowdown on when you might get mistaken for being pregnant:

See which foods may make you look pregnant after the break!

Feel-Full Quick Tricks

Health — Fri, 03 Feb 2012 04:49:40 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Health.com

It's not just what you eat that can make you more satisfied - it's how you eat, too. Try these tips to feel fuller longer.

H2O some more
Drink two eight-ounce glasses (16 ounces total) of water before each meal. It will fill up your stomach and trim up to 60 calories per meal.

Health.com: Which Foods Burn the Most Fat?

Flavor of the day
Use vinegar (or vinaigrette) and cinnamon for flavor whenever possible. These two ingredients can help regulate blood sugars after meals and help you feel full longer after eating, according to a study from the Department of Agricultural and Food Sciences, in Zurich, Switzerland.

Keep reading for quick feel-full tricks.

Hilary Duff's High-Energy Prenatal Piloxing Workout

Self — Wed, 25 Jan 2012 04:39:32 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

Some women may take it easy during their last trimester, but Hilary Duff isn't the type to let her workouts slide just because she's eating for two. The singer-actress may be seven months pregnant, but according to her trainer of eight years, Vivica Jensen, she's still staying fit with biweekly Piloxing sessions. "Piloxing is the first fitness program that blends the best of Pilates, boxing, and dance into a high-energy, hour-long interval workout," says Jensen, who created the hybrid class. "I put a lot of focus into balance and alignment, which can be thrown off when you're pregnant. You also get a great cardio workout, and the boxing element tones your arms and legs."

Although Jensen has tweaked Duff's workouts to accommodate her pregnancy, she's quick to point out that the mom-to-be is no slouch in the gym. "Since Hilary was already in good shape, she's able to do everything but at her own pace with a few modifications like taking more breaks to drink water and catch her breath when her heart rate goes up and not doing advanced ab exercises," says Jensen.

As her due date draws near, the former Lizzie McGuire star is also preparing her body for the hardships of labor. That means plenty of arm, leg, chest, and core exercises. "For now, I'm focusing on her core muscles because I want those muscles intact so she has an easier delivery," says Jensen. Just don't expect Mrs. Comrie to stay bedridden for very long since "Hilary loves being healthy and has always been very active. Once she gets the OK from her doctor, we're really going to kick it up a notch," says Jensen. "She's tough with amazing form, so I'm able to work her hard and really kick her butt!"

Want to stay fit throughout all nine months of your pregnancy (or even if you're not eating for two!)? Incorporate four moves into your regular workout routine to get buff like Duff. Read on for the moves.

Easy Ways to Cut Back on Sugar

FitSugar — Mon, 16 Jan 2012 16:56:42 PST

Carbs and fats tend to take the blame for weight gain, but excessive sugar intake can be part of the problem, too. If you're looking to improve your diet or shrink your waistline, try tracking your sugar consumption. Is it something you crave regularly? Part of every meal? Assess where sugar stands in your diet and make the following swaps to minimize your intake.

Go Greek: Standard yogurts - especially the fruit-flavored variety - tend to be high in sugar. Pick plain Greek yogurt instead to amp up your protein consumption and avoid excess sugars. Compare the nutritional content of different Greek yogurt brands and add fresh fruit if you prefer a sweeter taste.
Nix the cans: Thanks to thick, sweet syrups, canned fruits contain a higher level of sugar than fresh or frozen versions. Avoid canned fruits whenever possible, but if that's your only choice, be sure to drain the can and rinse the fruit to remove as much sugar as possible.
Be picky about grains: Whole-grain cereals and granola can be high in added sugars. Make sure to read the nutritional information and also look into sugar-free cereal options, or try to make your own fruit and nut bars when you need a carb fix. Just looking for something to add crunch to your meal? Try raw, unsalted nuts or homemade trail mix.

Keep reading for more ways to reduce your sugar intake.

From the Community: New to Group Exercise Classes? 4 Helpful Tips From an Instructor

Fit Community — Mon, 16 Jan 2012 16:15:33 PST

No need to be nervous about taking your fitness class: FitSugar community member (and fitness instructor) livinginthin has some helpful tips to help you navigate your way through the workout.

Did you just join a gym? Good for you! Group fitness classes can be a fun and effective way to get into an exercise program, but venturing into that loud, crowded room for the first time can be pretty intimidating! As an instructor for the past ten years, I’ve seen many first timers take a class once and never come back. If you are just starting out, here are a few tips to ensure a successful experience in the group exercise studio (and keep you coming back for more):

Let me know it’s your first time: A good instructor should be available a few minutes before class (either in the hall or in the room), so please be sure to let us know it’s your first time. We may be able to give you some tips on how to get the most out of the day’s workout, tell you what equipment you’ll need, etc.

Stand in the middle of the room.: If you are new to class, I need to see you to watch your form, so please don’t hide in the back row. On the same token, don’t stand in the front row either - you’ll want to be able to follow some seasoned exercisers, and the front row usually consists of regulars who have been taking the class for years, and can be very helpful to visually follow when I am walking around the room to help students.

See more tips on taking your first fitness class after the break!

How to Prevent a Bad Running Day

Jenny Sugar — Fri, 13 Jan 2012 21:56:02 PST

Some days I slip on my sports bra and sneaks and I feel so light and strong - like I could keep going and going. Other days it seems like my legs are trudging through mud. What gives? We can't prevent bad running days entirely, but here are a few things you can do in order to have more good days than bad.

Get enough sleep the night before. Hit the hay early enough so you get seven to nine hours of shut-eye.
Make sure you're hydrated. Not drinking the appropriate amount of water before and during your workout can lead to dizziness, headaches, decreased energy and performance, dry mouth, and cramps. A few hours before running, drink about 15 to 20 ounces. Drink another eight to 10 ounces 10 to 15 minutes before heading out.
Eat before your run. Remember that food is fuel. If you're not working out for five or so hours, enjoy a meal that contains protein, fat, and carbs. Several hours before a run, eat a meal that's under 500 calories. Thirty to 90 minutes before you head out, enjoy a carb-loaded low-fat snack. If you're working out first thing in the a.m., fuel up with easily digestible carbs that are low in fiber. Getting too much fiber can cause major cramps during your run.
Hit the ladies room. There's no need to carry unnecessary weight with you, so if you can relieve yourself before your run, you'll feel much lighter and will be less likely to experience belly aches.

See more tips after the break!