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This Is How Much Water You Need to Drink to Stay Hydrated

Body Network’s Resident RDN explains everything you need to know about staying hydrated.

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As the temperature rises, staying hydrated becomes more and more important. However, figuring out how much water to drink to stay hydrated can be a little confusing. If you feel dehydrated, you're not alone. According to estimates, 75 percent of Americans are chronically dehydrated. Here is everything you need to know about hydration, according to health organizations, research and Body Network’s Resident RDN, The Diet Diva Tara Collingwood.


Men Should Drink This Much Water, a US Health Organization Says

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How much water do men need to drink? According to the National Academy of Medicine, men should drink at least three liters (nearly 13 cups) of water per day.

Women Should Drink This Much Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

As for women, the number is a little lower. The National Academy of Medicine estimates that women should drink at least 2.2 liters (just over nine cups) per day.

Body Network’s Expert Weighs In

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Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies supports these estimates. However, “remember that this is total FLUID not just water,” she says. “All fluids can count so that means coffee, tea, milk, juice, etc. all count for these amounts.”

RELATED: 7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Climate and Temperature Impact Hydration

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What else impacts hydration? According to Collingwood, climate and temperature should be taken into consideration. “If it is very hot you can dehydrate easily because of loss of sweat,” she says. “In addition, sweat cools you down so hot environments increase risk of heat stroke and heat exhaustion.”

So Does Age

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Age also impacts hydration, according to Collingwood. “The thirst mechanism gets weaker for older adults, so they cannot rely on it to remember to drink,” she says.

You Also Need to Consider Your Activity Level

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Activity level also plays a major role in terms of how much you need to drink to stay hydrated. “The more you move, the heavier you breathe and the more you sweat, both of these things increase hydration needs significantly,” says Collingwood.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

And, Any Medications You Are On

Dietary supplement or sick, asian young woman, girl hold pills, drugs medical tablet on hand pouring capsules from medication bottle, take vitamin for treatment for skin, hair at home, healthcare.Shutterstock

If you are taking certain medications, it could also impact hydration. “Some medications shut off the thirst mechanism, others have dry mouth as a side effect and require patients to drink more to be comfortable,” explains Collingwood.

What Happens If You Don’t Drink Enough Water?

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What happens if you don’t drink enough water? Collingwood explains that you may experience a number of symptoms, including headache, fatigue, dizziness, muscle cramps, nausea, and vomiting.

You Can Over Hydrated

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Overhydration is an actual thing. Frequent urination, dizziness, confusion, muscle weakness, and even seizures “in extreme cases of hyponatremia which is when you sweat a lot and drink a lot of water but don’t replace the electrolytes,” are possible side effects, says Collingwood.

RELATED: This Is Exactly How to Lose Body Fat This Year

When Should You Drink Water

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What time of the day should you drink water? “You should drink water all day long, but especially first thing in the morning to start hydrating after the overnight fast,” she concludes.

💪🔥Body Booster: Women should drink nearly 9 cups and men 13 cups of water daily.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

As the temperature rises, staying hydrated becomes more and more important. However, figuring out how much water to drink to stay hydrated can be a little confusing. If you feel dehydrated, you're not alone. According to estimates, 75 percent of Americans are chronically dehydrated. Here is everything you need to know about hydration, according to health organizations, research and Body Network’s Resident RDN, The Diet Diva Tara Collingwood.


Men Should Drink This Much Water, a US Health Organization Says

Stylish Afro-American male runner drinking water out of plastic bottle after cardio workout, wearing white earphones. Sportsman in black sportswear hydrating during outdoor training.Shutterstock

How much water do men need to drink? According to the National Academy of Medicine, men should drink at least three liters (nearly 13 cups) of water per day.

Women Should Drink This Much Water

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

As for women, the number is a little lower. The National Academy of Medicine estimates that women should drink at least 2.2 liters (just over nine cups) per day.

Body Network’s Expert Weighs In

Flat lay shot of three bottles of orange, red and blue isotonic drink on a grey concrete backgroundShutterstock

Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies supports these estimates. However, “remember that this is total FLUID not just water,” she says. “All fluids can count so that means coffee, tea, milk, juice, etc. all count for these amounts.”

RELATED: 7 Breakthrough Anti-Aging Strategies From a Gerontology Expert

Climate and Temperature Impact Hydration

healthy fitness girl with protein shake. Smile sport woman in the sunny dayShutterstock

What else impacts hydration? According to Collingwood, climate and temperature should be taken into consideration. “If it is very hot you can dehydrate easily because of loss of sweat,” she says. “In addition, sweat cools you down so hot environments increase risk of heat stroke and heat exhaustion.”

So Does Age

Middle age man drinking glass of water sitting on sofa at homeShutterstock

Age also impacts hydration, according to Collingwood. “The thirst mechanism gets weaker for older adults, so they cannot rely on it to remember to drink,” she says.

You Also Need to Consider Your Activity Level

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

Activity level also plays a major role in terms of how much you need to drink to stay hydrated. “The more you move, the heavier you breathe and the more you sweat, both of these things increase hydration needs significantly,” says Collingwood.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

And, Any Medications You Are On

Dietary supplement or sick, asian young woman, girl hold pills, drugs medical tablet on hand pouring capsules from medication bottle, take vitamin for treatment for skin, hair at home, healthcare.Shutterstock

If you are taking certain medications, it could also impact hydration. “Some medications shut off the thirst mechanism, others have dry mouth as a side effect and require patients to drink more to be comfortable,” explains Collingwood.

What Happens If You Don’t Drink Enough Water?

Blured photo of a woman suffering from vertigo or dizziness or other health problem of brain or inner ear.Shutterstock

What happens if you don’t drink enough water? Collingwood explains that you may experience a number of symptoms, including headache, fatigue, dizziness, muscle cramps, nausea, and vomiting.

You Can Over Hydrated

Eight glasses of water a dayShutterstock

Overhydration is an actual thing. Frequent urination, dizziness, confusion, muscle weakness, and even seizures “in extreme cases of hyponatremia which is when you sweat a lot and drink a lot of water but don’t replace the electrolytes,” are possible side effects, says Collingwood.

RELATED: This Is Exactly How to Lose Body Fat This Year

When Should You Drink Water

City heat, summer and black man drinking water on concrete road, thirsty gen z outdoor activity. Sun, fun and urban young man with healthy street culture lifestyle and clean water in bottle to drink.Shutterstock

What time of the day should you drink water? “You should drink water all day long, but especially first thing in the morning to start hydrating after the overnight fast,” she concludes.

💪🔥Body Booster: Women should drink nearly 9 cups and men 13 cups of water daily.

Happy young woman on scales at home
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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.


1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

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How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

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“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

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Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

5. Hydrate

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“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

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According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

Carmen Batres (@calibabyofficial) is a singer and influencer who has built up a large following on social media. She regularly shares videos about how she lost weight and totally transformed her body by making a few simple diet and fitness changes. In one viral video, she shares the fastest way to drop weight fast. “The fastest way to losing 30 pounds. Here are my top three tips,” she says in the clip.


Drink 64 Ounces of Water Per Day

@calibabyoficial

I’m so excited for your journey and to be a part of your development it health and fitness! Start with my top 3 tips and you will see amazing results! #weightlossforbeginners

“Number one, I want you to drink 64 ounces of water every day,” says Carmen. “You can find this bottle on my Amazon storefront. Honestly, I love it. You get up every day. You fill it up with your water, you put some electrolytes in it. You can also put cucumbers, whatever, make it fun, but make sure you're drinking this during the day,” she says.

Related: Emily Skye Flashes 6-Pack in Skirt and Top – Here’s How She Ate Her Way to Flat Abs

Why You Should Listen to Carmen About Hydration

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Experts are unanimous that drinking enough water is crucial for your health. The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. Men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids, says the U.S. National Academies of Sciences, Engineering, and Medicine.

Eat a Salad a Day

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Next up, Carmen recommends eating “a salad a day,” which she calls a “non-negotiable.” She says “it doesn't matter what time during the day, but I preferably would like you to do it for lunchtime, okay? That means that for lunchtime, no matter what, you're going to have a salad with your protein. Try to avoid heavy dressings, but to build the habit, if you got to have some ranch, whatever, just don't make it a soup of ranch, but I want you to just build a habit of one salad a day. You can literally lose so much weight with that habit.”

Why You Should Listen to Carmen About Eating a Salad a Day

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Eating a healthy salad is a great idea not only for weight loss, but all the other benefits that veggies and protein offer. Most experts recommend eating around one gram of protein per pound a day, so aim for at least 30 grams of protein for your salad.

Related: I Lost 40 Pounds in 5 Months with This Diet Trick

Be On a Schedule

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Her last recommendation is to stay on a schedule. “Being on a schedule is going to help you be consistent. You know why? Because when you go to the gym, if you're going to the gym, or if you're going to your home workouts, you're going to be prepared. You don't have to worry about what the heck am I going to do today? I already did that for you. All you have to do is show up, girlfriend and I want you to show up at least three times a week.” She explains that in order to build a habit, you have to do something a few times a week.

💪🔥Body Booster: Investing in a water bottle with number markings makes hitting your daily hydration goals easy.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Christina Hedges (@christina_hedges) is a weight loss influencer and mother who shares tips and tricks on how to get into shape via healthy habits. In a viral video she reveals how to lose five to 10 pounds in a month, “without dieting” – but “not just losing this,” she says. “You're also keeping it off,” she maintains. “The hack that helped me go from mommy pooch to mom bod.” Body Network also consulted with The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, who weighed in on her tactics.


Hydration

@christina_hedges

How to lose weight without dieting #weightloss #loseweight #nodiet #nocountingcalories #viseralfat #bellyfat #keepweightoff #weightlosshack

“Start your day off with water,” Christina suggests. “Increasing your water intake decreases hunger. Get your favorite canteen and fill it up. Drink it throughout the day. Drink three of these a day, which is a little less than a gallon of water. If you're working out. Drink a gallon.” A gallon of water is 128 ounces, “and that is a LOT of water to drink every day,” says Collingwood. The Institute of Medicine Guidelines are 125 ounces per day for men and 91 ounces per day for women. These numbers encompass all fluid, including fluid from food and all drinks throughout the day,” she explains. “Drinking a gallon of water is not dangerous, but it might be a bit unrealistic for many people.”

Don’t Drink Your Calories

christina-hedges-2christina_hedges/TikTok

Second, she advises against drinking your calories. “Avoid sugary drinks, coffee with sugar, sodas, and juice, especially juice,” she instructs. “Absolutely agree,” says Collingwood. “Calories from regular sodas and sweet tea, lemonade, etc. add up in calories and don’t fill you up. Especially watch sweet coffee drinks, milkshakes, and even smoothies.”

Related: The Perfect 5-Exercise Beginner Workout, According to Fitness Expert

Drink Energizing Fluids

christina-hedges-3christina_hedges/TikTok

“Instead, drink something that's going to give you energy and suppress your appetite,” she says, holding up a drink with ice that appears to be some sort of iced green tea. “Iced tea without any added sugar can be a great way to hydrate,” Collingwood says. “Be careful how late in the day you drink tea with caffeine, though, so it doesn’t disrupt sleep.”

Practice Intermittent Fasting

christina-hedges-4christina_hedges/TikTok

Christina also encourages intermittent fasting. “Eat your first meal 12 to 16 hours from dinner. So if dinner was at 7:00 PM 12 hours later, at 7:00 AM gradually working your way up to fasting 16 hours, 7:00 PM to 11:00 AM,” she says. Intermittent fasting is not necessary to lose weight and doesn’t work for everyone, Collingwood says. “Some people have success when they start Intermittent Fasting but quickly plateau.” She recommends a 12 hour fast and spreading food out throughout the day to keep metabolism high.

Related: I Shaved 4.5-Inches Off My Waist in Three Weeks with This Drink

Drink a Fibrous Beverage for Breakfast

christina-hedges-5christina_hedges/TikTok

“The goal is to burn fat for breakfast,” she continues. “When you're ready to eat, drink this fiber matrix. That's it. It allows you to eat what you want, you just won't eat as much. Lose weight, keep it off, and more importantly, get your health back.” A fiber drink can be a good way to add additional fiber to your day “and can assist in hydration as well,” says Collingwood. “Fiber can provide satiety and may help you not eat as much soon after consuming it.”

💪🔥Body Booster: If you aren’t getting enough fiber in your diet, drink a fibrous beverage daily. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Do you want to lose weight fast? It is possible, but it depends on the type of weight you want to lose. Dr. Alan Mandell (@motivationaldoc) is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he answers a commonly asked question regarding losing weight. “So, is it really possible that you can lose 10 pounds in one week in seven days?” he asks. “Yes, it is possible, but not for everybody. Is it possible to lose 10 pounds of fat in one week? Absolutely not. It is impossible.”


First of All, You Have to Eat Healthy

“If you have a very poor diet and you're eating lots of fast foods, highly refined and processed carbohydrates, high saturated fats, you just mind as well kiss goodbye,” he says at the start of the clip. “There's no way in the world that your body can lose weight if you're not eating healthy.”

You Need to “Take Off” Weight in Your Gut and Bowels

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“The two main areas where you're going to take off the majority of the weight is gonna be around your gut, retaining lots of fluid, lots of sodium, as well as your bowels,” he continues. “Most people who have poor diets are going to be more constipated; they're gonna have fewer bowel movements and potentially much more weight they're carrying around in their bowels.”

You Have to Cut Down on Sodium

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“If you're eating lots of refined, processed foods, you're gonna be retaining lots of sodium,” he continues. “What does sodium do? Sodium absorbs more water. It retains fluid.”

You Also Have to Reduce Carb Intake

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“If you're eating too many carbs, carbs get stored as glycogen in the muscle liver. And every carb that gets stored as glycogen gets that much plus water stored along with the sugar,” he says.

This All Impacts the Gut and Intestines

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There are other repercussions. “Now we have excessive weight from our glycogen stores, from too much sugar, from retention of too much sodium, and our gut, our intestines from a poor diet,” he says.

Drink More Water

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The first thing he recommends is to drink more water. “Water gets rid of sodium. Many of us think that we don't want to put more water into our system because we're bloated. We're going to retain more water. It's going to get your kidneys to function better. It will get rid of that extra sodium you're holding onto. It will help with constipation, move the bowels, and increase peristalsis so you can eliminate that extra waste.”

And, Exercise Is Key

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He also recommends that everyone exercise. “Any resistant exercise for our muscles, any type of walking, riding a bike, or swimming, will help build those muscles to increase your heart rate and increase your aerobic activity, which will help burn more calories. It increases your metabolic rate. Also, when you retain muscle, you increase your furnace and your metabolism. But as we get older, we lose muscle,” he says.

Drink When You Are Hungry

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“There's no question that many of the times you'll feel hungry, but you're not really hungry. You're more thirsty. We don't drink enough water. And if you drink water about 15 or 20 minutes before your meal or before you think you're hungry, you're going to eat again. You may notice about 70% of the time it's not really hunger, it's thirst and water will give you satiety,” he says.

Eat Nutrient Dense Foods

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“One of the greatest things you can do to lose weight is to eat dense foods, whole foods, whole fruits, whole vegetables, whole grains, that have fiber along with it. When it has fiber, the glycemic index is lower. It slows the absorption of sugar into the cells. It will not make you crave more sweets. It will give you lots of satiety. It will crave your hunger, and you're going to feel so much more content. Also, the fiber will lower cholesterol and triglyceride levels. It'll help your blood work. It's a win-win situation,” he says.

RELATED:12 Tips to Start Weight Training for Women Over 50

And, Make Sure to Get Quality Sleep

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“One other important factor is to make sure you're getting enough sleep because your brain will secrete more growth hormone,” he says, noting that it helps support muscle mass. “It boosts metabolism, and it helps your body burn more fat.”

It Is Possible to Lose Weight Fast

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“Not everyone will lose 10 pounds in one week, but everyone will lose weight to a certain degree depending upon your physiology if you follow these instructions,” he says. “If you're retaining lots of sodium as well as having problems in your bowels and you follow everything along the right way, it is possible that you can lose 10 pounds in one week, but all of it will not be fat. And it would be best if you were more mindful. It would be best if you started eating healthier. You need to start getting into some exercise regimen. It doesn't have to be lifting weight, but something to increase your metabolic rate.”

RELATED:10 Secret Fat-Burning Tricks That Melt Pounds Away Even After 40

Final Note: Drink Water

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Don’t forget to drink water. “Remember that the majority of our body is made up of water. How can you deprive your body if that water is so necessary to help increase your metabolic rate? Because water is necessary in order for you to lose weight,” he concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Maria Gad mariiiagad
Copyright mariiiagad/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you struggling to lose weight but experiencing frustration? You don’t need to complicate weight loss, says one expert. Maria Gad is a Fitness & Weight Loss Coach who uses her experience losing weight to help others. In a new post, she shares some simple tips on how to do it by changing up your diet. “5 eating habits that helped me lose 9 kg,” she writes. “These small changes helped me stay on track and achieve my goals! Try them out and see how they work for you!”

Hydrate

Her first tip? Start the day on a hydrated note. “Hydrate first! Drink water as soon as you wake up and before or with every meal,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Snack Smart

You can eat in between meals, but make good choices. “Snack smart,” Gad recommends. “Have a light snack before going out to avoid overeating later.”

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Meal Plan

Her next tip? Plan ahead. “When dining out, check the menu in advance to make healthier choices. Stick to 2 out of 3: starter, main, or dessert,” she writes. There is scientific evidence supporting the benefits of meal planning. Studies show that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. One study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

Limit Alcohol

Don’t drink your calories, says Gad. “Limit alcohol. A drink now and then is fine, but remember it’s packed with hidden calories, can slow recovery, and mess with your sleep,” she writes.

Sauces on the Side

Don’t drench your food in sauce. “Sauces on the side” is a must, she says. “Ask for dips and sauces on the side to control portions and avoid unnecessary calories.”

Eat Protein Oats

You can still “eat delicious food AND still get results,” she writes in another post. “Eating healthy doesn’t mean sacrificing flavor or enjoyment. Here are 3 of my favorite meals that keep me on track while satisfying my cravings.” The first? Protein oats. “Tastes just like cake! Perfect for sweet mornings. Just mix oats, cocoa powder, protein powder, and a splash of milk. Top with melted peanut butter and dark chocolate. You’ll be in heaven!” she says.

Teriyaki Salmon Is Another Favorite Meal

Another one of her favorites is teriyaki salmon. “My go-to dish that I could eat every day! Marinate wild salmon in a teriyaki mix, bake it to perfection, and serve with rice and broccoli. It’s both nutritious and indulgent!” she writes.

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And, Halo Top

When it comes to sweet treats, you don’t have to deprive yourself. “Yes, I eat dessert every day!” she says. “A tub of Halo Top only has 320 calories, making it a guilt-free way to satisfy my sweet tooth after dinner.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Liv Livinleggings
Copyright Livinleggings/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Feeling stiff and inflexible despite spending hours stretching? You're not alone. As a certified mobility coach and creator of the Yoga Rebel Method, Liv combines strength training and yoga to help thousands achieve their flexibility goals efficiently. With over 500K YouTube subscribers, she's known for challenging traditional approaches with science-backed methods. Now, she's revealing a simple three-stretch routine that could revolutionize your flexibility training.

The Science Behind Less Is More

"How often you stretch is more important than how long you stretch," Liv explains in her post. Research by Thomas and colleagues proves that spreading your stretching throughout the week yields better results than one lengthy session. What is the optimal weekly stretching time? Just 5-10 minutes total.

Why Most People Waste Time Stretching

According to Liv, studies show that stretching more than 10 minutes per week offers diminishing returns. "Stretching for five minutes or less across the week didn't have as good results as stretching for between five and ten minutes," she notes. "And importantly, more than 10 minutes looks like a little bit of a waste of time."


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The Perfect Stretching Formula

Research reveals that 30 seconds is the optimal time to hold each stretch. "30 seconds is better than 15, but 60 seconds brings no better results," Liv states. Combined with 2-3 sessions per week, this creates the perfect formula for flexibility gains without demanding daily commitment.

The Power of Multiple Sets

Just like strength training, flexibility improves through sets. Citing Taylor's research, Liv explains that optimal gains occur within 2-4 sets of stretches. "Take your stretch, hold it for that optimal 30 seconds and release and rest," she advises, recommending three sets per stretch.

Stretch One: The King Arthur

"Firstly King Arthur stretch at the wall," Liv introduces her opening move. This stretch targets your hip flexors and quadriceps simultaneously, making it incredibly efficient for improving lower body mobility. "Hold it for 30 seconds, switch sides and repeat three sets on each leg," she instructs. This foundational stretch sets the stage for improved posture and better lower body flexibility.

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Stretch Two: The Butcher's Block and Frog Combo

Experienced female yoga instructor performing various asana poses using rectangular blocks

Shutterstock

Next in the sequence, Liv presents a powerful stretching pair. "Next up Butcher's block stretch. Again hold for 30 seconds then pair this with a frog stretch," she explains. This dynamic duo works together to open your hips and improve overall lower body mobility. Following her method, you'll "hold for 30 seconds and repeat this stretching pair for three sets."

Stretch Three: Single Leg Forward Fold

asian woman in white tank top is warming up on bed by bending forward to stretch single leg

Shutterstock

The final piece of the flexibility puzzle is what Liv calls the single leg forward fold. "30 seconds, switch sides and again repeat for three sets each leg," she directs. This stretch effectively targets your hamstrings while improving overall posterior chain flexibility, making it a perfect closer to the routine.


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Making It Work For You

The key to success is consistency over intensity. Liv recommends scheduling three 10-minute sessions per week. "Mark your calendars and use that repeat function to keep yourself accountable," she emphasizes. This simple approach ensures steady progress without overwhelming your schedule.

Your Path to Lasting Flexibility

"If you want to improve your overall flexibility ask yourself if you can dedicate 10 minutes of stretching three times per week," Liv challenges. By following these science-backed principles and maintaining consistency with these three fundamental stretches, you're setting yourself up for significant flexibility improvements. Remember, it's not about stretching longer – it's about stretching smarter. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.