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Weight Loss Secrets - Drink Plenty of Water

Overweight and obesity are common health problems worldwide. Food plans that work - those that help people lose weight and help them keep the weight off - embody only a few simple principles. These weight loss secrets include eating five or six small meals each day, combining protein and carbohydrates at each small meal (food combining), eating at least five portions of fresh fruits and vegetables every day, and drinking plenty of water.1,2

Water is essential to human life. In fact, our bodies are composed of about 70% water. All our biochemical reactions take place in a watery environment. Therefore, drinking plenty of water is a critical part of any healthy food plan. Actually, drinking enough water is the most important nutritional advice anyone can give to anybody.

So drinking enough water every day would seem to be a no-brainer. But hardly anyone does it. And the simple fact is that if you're not drinking enough water your internal environment is toxic. That's right - toxic.

Water helps flush away waste products of metabolic activities. Not enough water means that waste products accumulate, irritating nerve endings and interfering with normal physiology. Bottom line - your skin breaks out, people start to offer you Tic-Tacs, you become irregular, you develop allergies and asthma, you don't sleep well or need extra sleep to feel rested, you are irritable and nervous, and you start having headaches. Any or all of these.

These are real problems, and the list could go on.3 The common solution - drink sufficient water. Once people begin drinking enough, they report that lots of physical problems automatically improve. They sleep better, headaches go away or are less troublesome, their skin clears up, allergies improve, and their digestive systems function more normally. All this from just taking the time to drink more water. Pretty amazing.

In terms of weight loss, drinking enough water helps support your exercise program and helps support healthy nutrition. If you don't drink enough water, you won't be able to build the new fat-burning muscle cells you're hoping to build with exercise. If you don't drink enough water, you won't be able to properly metabolize carbohydrates. Instead of being used for energy, these carbs will be stored as fat. Drinking enough water helps ensure you get the weight-loss results you want to get.

How much water is enough? Recommendations range from six to eight to ten glasses per day. However, there is such a thing as water toxicity. You don't want to overload an unprepared system. If you're used to drinking no water, which is true for many people, start by drinking two or three glasses in a day. Get used to that for a week, and then drink four glasses a day for a week, and build up to six or so glasses a day.

A very good rule of thumb is this - if you're thirsty, it's already too late. Hikers know this. If you're hiking and you become thirsty, you're on your way to feeling light-headed and getting a headache. All of a sudden you lose your footing or take a wrong turn and get lost.

Hikers know they need to drink water throughout the hike to stay alert and keep their mind sharp. So hikers continually take small sips of water, all along the way.

We want to do the same - drink water throughout the day.

1Daniels MC, Popkin BM: Impact of water intake on energy intake and weight status: a systematic review. Nutr Rev 68(9):505-521, 2010
2Dennis EA, et al: Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring) 18(2):300-307, 2010
3Roussel R, et al: Low water intake and risk for new-onset hyperglycemia. Diabetes Care 34(12):2551-2554, 2011

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  • "Dr. Clark and the staff here are amazing. They are super friendly and thorough. I would highly recommend this practice!"
    Bobby H.
  • "I absolutely love going here. I've been referred by many that have had life changing experiences because of Dr. Porter . He is amazing at what he does & it shows. He knows what he is doing. I have already felt such a difference in my health. I have more energy and less digestive issues and it's only been a couple of months. Everyone is so nice and especially Dr. Porter. He really shows care & concern. He takes his time and doesn't rush you. You won't regret going here 😊 Also his wife is so sweet and has a great sense of humor ."
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  • "Love this place very clean. First time here. went for a massage Bruce is excellent so if u want a fantastic massage go see him. U won't be sorry"
    Jennifer L.
  • "I found my way to Porter-Clark by accident. I drove a friend to her appointment and as I waited in the waiting room I began to notice the efficiency of the staff , process and patient flow. I’m a healthcare consultant that assists organizations with operational efficiency and I was amazed at how efficient they actually were. We call it continuous flow and using the pull system. This means no waiting, bottlenecks or backups within the office process. Many organizations pay to achieve this kind of workflow. The best part of the visit is the friendliness of staff and the expertise of the docs. Hands down, the heat, massage and the skill of the message therapists for 10 minutes in the beginning of the visit is heavenly and worth the trip!! Many offices talk about putting patients first, but at Porter-Clark, they demonstrate it in everything they do. Great job!"
    Rita D.
  • "Excellent patient care and results from this clinic, which uses a holistic approach that combines chiropractic, massage, and clinical nutrition. Highly recommended!"
    Rachel M.
  • "I am new to your clinic and getting great results with the Nutritional Response Testing. Thank you so very much. I highly recommend the services of PCCC in Flat Rock."
    Emily S.
  • "I love it here! Everyone is extremely polite and helpful. I see Doctor Porter II and he’s been a lifesaver. He’s made room for me on his schedule multiple times when I’ve been randomly hit with a chronic migraine. He genuinely takes his time and cares about his patients. I’m really thankful for the friends that recommended me to this place and I highly recommend everyone else comes here as well."
    Alexandria V.
  • "I have been a patient of Dr. Porter for more than 20 years. He has helped me maintain a strong immune system and to live without pain. I trust him more than any medical doctor or specialist with my health and well-being."
    Review from healthgrades.com
  • "Dr. Cara and the staff at Porter & Clark Chiropractic are wonderful! The adjustments, heat and massage have healed my aches and pains (slight and severe) over the last several years. I would highly recommend Dr. Cara to anyone needing Chiropractic care."
    Chris T.
  • "The staff, they make this place amazing. If you need an adjustment or a massage check everyone out. The staff are helpful in finding you the type of therapist you need for your massage, and each doctor is pretty amazing, in their quality of care and concern for you as a client while you are on their tables."
    Adam I-L
  • "Been coming here for 11 years now... I feel immediate relaxation after adjustments and 9 out of 10 times my back pain has subsided. Some days I'm so bad I call to make an appointment and they get me in the office same day!! I can't say enough about Dr. Porter and the staff in general."
    Brandon L.
  • "I love this place! Dr. Clark has taken care of my chronic pain for years! No other treatments have been nearly as effective. A bonus is that the staff is always so friendly and helpful!!"
    Mary B.
  • "Dr. Porter has been treating me with an ongoing problem for years. I starting going to him after I could not get relief from my family physician. Through his treatments and a vitamin regimen, I don't need pain meds & feel so much better."
    Review from healthgrades.com
  • "The doctors and all the staff are excellent!"
    Tanya W.
  • "I am no longer in pain under Dr. Cara Phillips' care! Staff is always very friendly and greet you when you walk in. My first appointment they took xrays and did an evaluation. I now go to be adjusted monthly. They also offer heat therapy and a massage before being adjusted."
    Maggie J.
  • "With his gift for healing, and his expertise with NRT (Nutritional Response Testing), Dr. Porter has saved my life! I am off prescription medications and no longer suffer from chronic lower GI pain and problems."
    Charles K.
  • "Dr. Michael Porter II has taken care of me since I was in an auto accident last year, and monthly visits keep me out of pain. The office is a welcoming place, and patient care is clearly their priority. Highly recommended."
    Adam W.
  • "Dr. Clark has the best practice on the planet. Great individual time and attention. Chiropractors and massage therapists truly concerned about your health. Pleasant office atmosphere."
    Debbie A.

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