Cravings can often feel like a relentless hurdle on the journey towards healthier eating habits. For many women, the temptation of a biscuit with a cup of tea or a late-night nibble can be all too familiar. Understanding why cravings occur and how to manage them is crucial in maintaining a balanced diet without feeling deprived. This comprehensive guide delves into the science behind cravings and offers practical strategies to help you conquer them effectively.
Cravings are intense desires for specific foods, typically high in sugar, salt, or fat. Unlike true hunger, which arises from the body's need for energy and nutrients, cravings are often driven by psychological factors and environmental cues.
Persistent or intense cravings might signal underlying health issues, such as:
If you're experiencing unusual or persistent cravings, it's important to consult your GP to rule out any underlying medical conditions.
Understanding the possible meanings behind your cravings can help you address the root cause rather than just the symptom.
Cravings are often tied to emotions. Recognising this link is key to managing them.
Understanding these potential meanings can guide you to make healthier choices that satisfy your body's true needs.
Managing cravings isn't about willpower alone; it's about adopting strategies that address the underlying causes.
Mindful eating is the practice of paying full attention to the experience of eating and drinking.
Adequate hydration is essential for overall health and can help reduce unnecessary cravings.
Identifying and addressing the emotional or physiological needs behind your cravings is crucial.
Your environment significantly influences your eating behaviours.
An overly restrictive diet can backfire, leading to increased cravings and feelings of deprivation.
A diet rich in whole foods can naturally curb cravings by providing the nutrients your body needs.
Consuming a variety of nutrient-dense foods supports satiety, stabilises blood sugar levels, and reduces the likelihood of nutrient deficiencies that may cause cravings.
Including these nutrients in your diet can help control appetite and reduce cravings. The British Nutrition Foundation offers guidelines on balanced eating.
Satisfying cravings doesn't mean you have to compromise on health. Making smart swaps can fulfil your desires while nourishing your body.
These alternatives not only address cravings but also contribute beneficial nutrients to your diet.
Regular physical activity can help reduce stress and regulate appetite hormones.
Sharing your goals with others can provide motivation and accountability.
Techniques that promote relaxation can help manage stress-related cravings.
Quality sleep is essential for hormonal balance and appetite control.
Cravings are a natural part of life, but they don't have to derail your healthy eating goals. By understanding the causes of your cravings and implementing mindful strategies, you can manage them effectively. Remember, it's not about perfection but about making gradual, sustainable changes that support your well-being. Embrace a balanced approach to eating, where all foods can fit, and focus on nourishing your body and mind.
Detox diets have gained immense popularity, particularly among British women seeking quick solutions for weight loss, increased energy, and improved overall well-being. These diets promise to eliminate toxins from the body and reset health. From juice cleanses to fasting regimens, the allure of a “clean slate” is compelling, especially in a world where processed foods and environmental pollutants are commonplace.
However, while detox diets may seem like the ultimate health fix, it is essential to understand their scientific basis, potential benefits, and associated risks. This guide offers a comprehensive exploration of detox diets, shedding light on their mechanisms, claims, and healthier alternatives. By the end of this article, British women will have the knowledge to make informed choices about their dietary practices and overall health.
Detox diets are temporary dietary interventions designed to rid the body of toxins, chemicals, and impurities. They often involve significant dietary restrictions, focusing on consuming specific foods, beverages, or supplements. Proponents claim these diets improve digestion, boost energy, and promote weight loss.
Detox diets are not supported by scientific evidence and are not recommended by the NHS. Here's what the research and NHS say about detox diets:
There is little to no scientific evidence supporting the effectiveness of detox diets. A 2015 review concluded that there was no compelling research to support the use of "detox" diets for weight management or eliminating toxins from the body. Most claims made by detox diet promoters are exaggerated and not based on robust science.
The human body has its own natural detoxification systems, primarily through the liver, kidneys, skin, and digestive system. These organs work together to process and eliminate waste products and toxins naturally, without the need for special diets or supplements.
The NHS does not recommend or endorse detox diets (NHS). England's most senior doctor has warned against trying quick-fix diets and high street remedies that are "too good to be true". The NHS advises that there is no need to follow a special detox diet, as the body is well-equipped to detoxify and remove waste on its own.
Detox diets can be potentially harmful, especially if followed for extended periods. Some risks include:
Instead of following detox diets, the NHS recommends adopting a balanced approach to eating and lifestyle:
In conclusion, while detox diets may seem appealing, they are not scientifically proven to be effective or necessary. The NHS and other health authorities recommend focusing on overall healthy eating habits and lifestyle choices rather than relying on short-term, potentially harmful detox regimens.
Despite limited scientific support, detox diets may offer some perceived benefits, particularly in the short term. These benefits often stem from cutting out processed foods and adopting healthier eating patterns.
While detox diets might offer some short-term benefits, they often come with significant risks, particularly when followed for extended periods.
Restrictive detox diets can lead to inadequate intake of essential nutrients like:
Source: British Dietetic Association (BDA)
Source: The National Institute on Aging (NIA)
Source: Harvard Health Publishing
Source: NHS
Instead of extreme detox diets, focus on a balanced, whole-food diet that supports the body’s natural detoxification processes.
Detox diets may have unique implications for women’s health, particularly for those with specific conditions.
Detox diets may seem like a quick fix for health and weight loss, but their benefits are often outweighed by potential risks. The body is inherently equipped to detoxify itself when supported by a balanced diet, proper hydration, and a healthy lifestyle.
Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall health. They are known for their benefits in supporting heart health, brain function, and reducing inflammation. Recently, there has been growing interest in their potential role in weight management, particularly for women who may face unique health challenges.
For women, omega-3 fatty acids can be particularly beneficial due to their role in hormone regulation and heart health. Hormonal fluctuations throughout life stages such as menstruation, pregnancy, and menopause can impact weight and overall well-being. Omega-3s help mitigate these effects by supporting hormonal balance and reducing inflammation. Heart disease remains a significant health concern for women in the UK. According to the British Heart Foundation, coronary heart disease is the single biggest killer of women worldwide, with over 22,000 women dying from heart attacks each year in the UK alone. Incorporating omega-3s into the diet can be a proactive step towards reducing this risk.
Omega-3 fatty acids are classified into three main types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). Each type has distinct sources and benefits
The NHS recommends consuming at least two portions of fish per week, including one of oily fish, to ensure adequate intake of EPA and DHA. This recommendation is supported by multiple sources:
This recommendation is based on the health benefits associated with fish consumption, particularly the omega-3 fatty acids found in oily fish. These fatty acids, especially EPA and DHA, are important for heart health, brain function, and fetal development. Oily fish such as salmon, mackerel, sardines, and herring are excellent sources of these beneficial omega-3 fatty acids.
Increased Satiety: Omega-3s can enhance feelings of fullness after meals, which may help reduce overall calorie intake. In one study, people consuming more than 1.3 grams of fish oil per day felt full for up to 2 hours after eating compared to those consuming less than 0.3 grams.
Improved Metabolism: These fatty acids have been shown to increase metabolic rate, allowing the body to burn more calories at rest. In a study of older women, taking 3 grams of fish oil daily for 12 weeks increased metabolic rates by 14%.
Enhanced Exercise Effects: Fish oil may increase the calories and fat burned during exercise. One study found that women taking 3 grams of fish oil daily for 12 weeks burned 10% more calories and increased their fat burning rate by 19% at rest and 27% during exercise.
Reduced Inflammation: Chronic inflammation is associated with obesity; omega-3s help reduce inflammation markers in the body. By decreasing systemic inflammation, omega-3s may improve insulin sensitivity and metabolic function.
It's important to note that while omega-3s show promise for supporting weight management, they are not a magic solution. Research suggests that though omega-3s may not aid weight loss directly, they may help prevent further weight gain when combined with a balanced diet and regular physical activity.
The impact of omega-3s on weight loss can vary among individuals, and more research is needed to fully understand their role in weight management. Consulting with a healthcare professional or registered dietitian is recommended before making significant changes to your diet or supplement regimen.
Incorporating Omega-3s into Your Diet
Incorporating omega-3-rich foods into your diet is a practical way to reap their benefits:
Omega-3 Supplements and Weight Loss
The link between omega-3 supplements and weight loss isn't straightforward. While some studies hint at potential benefits, others show no significant effect on shedding pounds. A meta-analysis found that omega-3s might help reduce waist size and triglycerides in overweight adults, but they mightn't effectively reduce overall body weight. Harvard researchers note omega-3s' benefits for heart health and inflammation, but don't specifically mention weight loss. A study in the American Journal of Clinical Nutrition found omega-3s weren't effective for weight loss in healthy, overweight people over 24 weeks. While omega-3s may not directly cause weight loss, they offer other health perks. The American Heart Association recommends omega-3s from fish and fish oil for heart health in those with existing cardiovascular disease.
The impact of omega-3s on weight can vary between individuals. More research is needed to fully grasp their role in weight loss. It's best to chat with your GP before starting any new supplements or making big diet changes.
Omega-3 fatty acids, particularly DHA, play a crucial role in brain health and cognitive function. For women, this can be especially important during pregnancy and throughout life. Some studies suggest that omega-3 supplementation may help:
A high intake of omega-3s has been linked to better cognitive performance and a lower risk of cognitive decline in older adults. However, more research is needed to fully understand the extent of these benefits.
As women age, especially after menopause, the risk of osteoporosis increases. Omega-3 fatty acids may help support bone health by:
While more research is needed, some studies suggest that a higher intake of omega-3s is associated with better bone mineral density in postmenopausal women.
Omega-3 fatty acids can contribute to healthier, more youthful-looking skin by:
DHA, one of the main omega-3 fatty acids, is a major structural component of the retina. Adequate intake of omega-3s may help:
While there's no one-size-fits-all recommendation for omega-3 intake, various health organisations suggest different amounts:
Good sources of omega-3 fatty acids include:
It's important to note that plant-based sources of omega-3s (like flaxseeds and chia seeds) contain ALA, which the body must convert to EPA and DHA. This conversion process is not very efficient, so direct sources of EPA and DHA (from fish or algae) are generally preferred.
While omega-3 supplements are generally considered safe, it's important to:
By incorporating omega-3-rich foods into your diet or considering supplementation under professional guidance, women can potentially reap numerous health benefits throughout their lives.
Conclusion
Omega-3 fatty acids play a vital role in supporting women's health through various life stages. Their potential benefits in weight management make them an attractive addition to a balanced diet aimed at achieving sustainable weight loss. By focusing on whole food sources rich in omega-3s or considering supplements where necessary, women can enhance their health outcomes while managing their weight effectively. Remember, maintaining a healthy lifestyle involves more than just dietary changes—regular exercise, adequate sleep, and stress management are equally important components. For personalised advice tailored to your specific needs, consult with a healthcare professional.
References
High-Intensity Interval Training (HIIT) has rapidly gained traction across the UK as one of the most efficient workout methods for weight loss and overall fitness. For women navigating the demands of modern life be it careers, family commitments, or personal pursuits, finding time-efficient and effective ways to maintain health is paramount. HIIT emerges as a solution that not only fits into tight schedules but also delivers impressive results.
According to the NHS, approximately 29% of women in England are classified as obese, and an additional 31% are overweight. These statistics underscore a pressing need for accessible, effective weight loss strategies tailored to women's unique physiological and lifestyle needs. This guide delves into how HIIT can be a transformative tool for women aiming to shed pounds, boost their health, and enhance their quality of life.
HIIT stands for High-Intensity Interval Training, a workout methodology characterised by short bursts of intense exercise alternated with periods of rest or low-intensity movement. This training style is designed to maximise calorie burn and improve cardiovascular fitness more efficiently than traditional steady-state exercises.
Understanding different HIIT variations allows you to select a style that aligns with your preferences and fitness level.
Each variation offers unique benefits. For instance, Tabata is excellent for those looking to improve speed and power, while circuit training is beneficial for full-body conditioning.
HIIT's effectiveness in weight loss is supported by a growing body of scientific research. It combines cardiovascular and strength training elements, leading to comprehensive fitness improvements.
HIIT workouts can burn significantly more calories in a shorter time compared to traditional exercise forms. A research study found that HIIT burns 25-30% more calories than other forms of exercise like weight training, cycling, and running on a treadmill.
One of HIIT's most significant advantages is the EPOC effect, commonly known as the "afterburn." After intense exercise, your body consumes more oxygen to restore itself to its resting state, burning additional calories in the process. This elevated metabolic rate can last for up to 24 hours post-workout, enhancing overall calorie expenditure.
HIIT stimulates muscle protein synthesis due to the resistance and anaerobic components involved. Building lean muscle mass is crucial because muscle tissue burns more calories at rest than fat tissue. The American Council on Exercise explains that increased muscle mass leads to a higher resting metabolic rate, aiding long-term weight management.
HIIT has been shown to enhance cardiovascular function by increasing VO2 max—the maximum rate of oxygen consumption measured during incremental exercise. The British Heart Foundation notes that regular HIIT sessions can reduce blood pressure and lower the risk of heart disease.
For women at risk of type 2 diabetes or those with insulin resistance, HIIT can improve insulin sensitivity. A study in Diabetes Care found that HIIT significantly reduced blood glucose levels in participants with type 2 diabetes (Little et al., 2011).
While HIIT offers numerous benefits, it's essential to address specific concerns women may have to ensure the training is both safe and effective.
Many women worry that HIIT may be too demanding, especially if they are new to exercise or returning after a hiatus. The high-intensity nature can seem intimidating, but HIIT is adaptable to all fitness levels.
The rapid movements and high-impact exercises in HIIT can increase the risk of injuries if not performed correctly. Concerns about joint health, particularly knees and ankles, are common.
Women's hormonal cycles can affect energy levels, endurance, and strength. Understanding how to adjust workouts during different menstrual phases is crucial.
Customising HIIT workouts can mitigate risks and enhance enjoyment.
The NHS suggests that moderate exercise during menstruation can alleviate cramps and boost mood. However, during the luteal phase (post-ovulation), energy levels may dip. Adjusting HIIT intensity during these times can help maintain consistency without overexertion.
Polycystic Ovary Syndrome (PCOS) affects approximately 1 in 10 women in the UK, leading to symptoms like weight gain and insulin resistance. According to Verity, a UK-based PCOS charity, incorporating HIIT into exercise routines can improve insulin sensitivity and support weight management. A study in the Journal of Clinical Endocrinology & Metabolism found that HIIT significantly reduced insulin resistance in women with PCOS (Harrison et al., 2012).
Designing a personalised HIIT routine ensures that the workout is effective, enjoyable, and sustainable.
Warm-Up (5 minutes):
Circuit:
Repeat Circuit: 2-3 times
Cool-Down (5 minutes):
Repeat Circuit: 3-4 times
Warm-Up (10 minutes):
Repeat Circuit: 4-5 times
Cool-Down (10 minutes):
Maintaining motivation is essential for achieving and sustaining weight loss results.
Exercise is not just about physical health; it significantly impacts mental well-being.
The Mental Health Foundation emphasises the importance of physical activity in managing mental health conditions such as anxiety and depression.
Prioritising safety ensures that your fitness journey is sustainable and free from setbacks.
Refer to guidelines from reputable organisations:
HIIT stands out as a versatile, efficient, and effective approach to weight loss and overall health improvement for women. By combining intense activity with strategic rest periods, HIIT maximises calorie burn, boosts cardiovascular health, and promotes lean muscle development—all within a time frame that suits busy lifestyles.
Remember, the key to success with HIIT—or any fitness programme—is consistency, personalisation, and listening to your body. Tailor your workouts to your fitness level, adjust intensity as needed, and don't hesitate to seek professional guidance when necessary.
Embrace the journey towards a healthier, more vibrant you. Consider joining fitness communities, both in-person and online, to share experiences, gain support, and stay motivated. Your commitment today paves the way for a healthier tomorrow.
Have you heard of 'negative calorie foods'? These are foods supposedly so low in calories that your body burns more energy digesting them than they actually contain. Sounds too good to be true, right? Well, it may be. The concept of negative calorie foods has gained significant popularity in weight loss circles, particularly among women seeking effective ways to manage their weight. However, it's crucial to separate fact from fiction and understand the scientific reality behind this appealing but misleading concept.
Weight management often presents unique challenges for women. Hormonal fluctuations throughout the menstrual cycle, pregnancy, and menopause can significantly impact metabolism and food cravings. Additionally, societal pressures and unrealistic beauty standards can lead to unhealthy relationships with food and body image. According to the NHS, nearly 60% of women in England are classified as overweight or obese
This statistic underscores the importance of promoting evidence-based, sustainable approaches to weight management rather than quick fixes or fad diets.
The thermic effect of food (TEF), also known as diet-induced thermogenesis, refers to the energy expended by our bodies in the process of digesting, absorbing, and metabolising the food we consume. This concept is fundamental to understanding why the idea of "negative calorie foods" is more myth than reality. According to University of Sydney: "The thermic effect of food is real, but its impact on overall calorie expenditure is often overestimated. While some foods do require more energy to digest than others, no food has a negative calorie impact
Different macronutrients have varying thermic effects
The thermic effect of food typically accounts for about 10% of our total daily energy expenditure. This means that if you consume 2,000 calories per day, approximately 200 calories are burned through the process of digestion and metabolism. However, even foods that are very low in calories, such as celery or cucumber, still provide more energy than is expended in their digestion. For example, a 50-calorie serving of celery might require about 5 calories to digest, leaving a net gain of 45 calories.
Despite the popularity of the concept, there is no scientific evidence supporting the existence of negative calorie foods. A study published on bioRxiv examined the validity of negative calorie foods using bearded dragons and celery. This empirical study found that the lizards gained a net 24% of the celery meal's energy, refuting the existence of negative calorie foods.
From an evolutionary perspective, it wouldn't make sense for our bodies to expend more energy digesting food than we gain from it. Our bodies are designed to efficiently extract and utilise energy from the foods we consume to support vital functions and survival.
Rather than pursuing the myth of negative calorie foods, we would be better served by focusing on building sustainable and balanced eating habits. The NHS Eatwell Guide provides an excellent framework for creating a nutritious diet that supports overall health and weight management
Some examples of healthy, low-calorie foods that can be beneficial for women include
These foods are not only low in calories but also rich in essential nutrients, fibre, and antioxidants that support women's health.
While the concept of negative calorie foods may be a myth, there are genuine benefits to incorporating low-calorie, high-volume foods into your diet. These foods can promote feelings of fullness and reduce overall calorie intake, making them valuable allies in weight management efforts. Fibre, in particular, plays a crucial role in promoting satiety. The NHS recommends that adults aim for at least 30g of fibre per day
Foods high in fibre, such as vegetables, fruits, and whole grains, can help women feel fuller for longer periods, potentially reducing overall calorie consumption. Examples of low-calorie, high-fibre foods include:
Low-calorie foods can be incredibly nutrient-dense, providing essential vitamins, minerals, and antioxidants that are crucial for women's health. For example
By focusing on these nutrient-rich, low-calorie foods, women can support their overall health while managing their weight effectively.
The myth of negative calorie foods, while appealing, is not supported by scientific evidence. Instead of pursuing this concept, we would be better served by focusing on building a balanced, nutritious diet rich in low-calorie, high-volume foods that provide essential nutrients and promote satiety. Remember, sustainable weight management is about creating long-term healthy habits rather than seeking quick fixes. By incorporating a variety of nutrient-dense, low-calorie foods into your diet and following evidence-based guidelines like the NHS Eatwell Guide, you can work towards your weight management goals while supporting your overall health and wellbeing. Always consult with a registered dietitian or healthcare professional for personalised advice tailored to your individual needs and health status. With the right approach and support, you can develop a healthy relationship with food that serves you well for years to come.
Ever feel like you're doing everything right - eating healthy, exercising regularly - but the weight loss isn't happening? You might be surprised to learn that proper hydration can be a missing piece of the puzzle! Water is essential for overall health and plays a crucial role in weight management. For women in the UK, staying properly hydrated can be particularly challenging due to busy lifestyles, hormonal fluctuations, and the often unpredictable British weather. However, understanding the link between hydration and weight loss can be a game-changer in your health journey. According to the NHS, nearly 60% of women in England are classified as overweight or obese. While there's no single solution to this complex issue, proper hydration is an often overlooked factor that can support weight loss efforts.
Water is vital for numerous bodily functions, including
Dr. Sarah Schenker, a registered dietitian and nutritionist, emphasises: Proper hydration is crucial for maintaining optimal bodily functions. Water helps regulate metabolism, aids in digestion, and supports the body's natural detoxification processes. All of these factors can indirectly impact weight management.
Even mild dehydration can negatively impact metabolism, energy levels, and overall well-being. Symptoms of mild dehydration include.
These effects can hinder weight loss efforts by reducing energy for physical activity and potentially slowing metabolism. A study published in the Journal of Clinical Endocrinology and Metabolism found that mild dehydration can lead to a significant decrease in energy expenditure, which could impact weight loss efforts over time.
Water can play a significant role in appetite control by promoting feelings of fullness and reducing hunger pangs. This is particularly relevant for women, as hormonal fluctuations throughout the menstrual cycle can influence appetite and cravings. Research published in the journal Obesity suggests that increased water intake is associated with reduced calorie intake, particularly from sugar-sweetened beverages. The study found that women who increased their water intake by 1 litre per day consumed fewer calories and less sugar, sodium, and saturated fat.
Leptin, often referred to as the "satiety hormone," plays a crucial role in regulating appetite and energy balance. Interestingly, hydration status can affect leptin levels. A study published in the European Journal of Clinical Nutrition found that even mild dehydration can disrupt leptin signalling, potentially leading to increased hunger and overeating.
Adequate hydration has been suggested to support an increased metabolic rate, which may aid in weight management. A study conducted by Boschmann et al. found that the consumption of 500 ml of water led to a 30% increase in metabolic rate in both men and women. This effect was observed within 10 minutes and reached its peak after 30-40 minutes. The increase in metabolic rate is attributed to the body's energy expenditure required to heat the ingested water to body temperature, a phenomenon known as water-induced thermogenesis.
The concept of water-induced thermogenesis suggests that drinking water can stimulate thermogenesis, potentially serving as a strategy for weight control. Boschmann et al. proposed that increasing daily water intake by 1.5 liters could enhance energy expenditure by 200 kJ per day, underscoring the significant thermogenic potential of water consumption for weight management. However, this concept remains controversial as other studies have reported inconsistent results regarding the impact of water on energy expenditure.
Proper hydration is crucial for optimising workout performance, which can indirectly support weight loss efforts. Dehydration can lead to
The British Nutrition Foundation recommends drinking water before, during, and after exercise to maintain hydration levels and support performance. This is especially important for women, who may be more susceptible to dehydration during exercise due to hormonal fluctuations.
Water needs vary based on factors like activity level, climate, and overall health. The NHS recommends 6-8 glasses (1.2 to 1.5 litres) of fluids per day for adults in the UK. However, this is just a general guideline, and individual needs may vary. Factors that may increase water needs include
Here are some practical tips for women to increase their water intake throughout the day
In addition to drinking water, you can increase your fluid intake by consuming water-rich foods. Some excellent options include
These foods not only contribute to your daily fluid intake but also provide essential vitamins, minerals, and fibre.
Hormonal fluctuations during the menstrual cycle can affect hydration needs. During the luteal phase (after ovulation), women may experience fluid retention and bloating. Paradoxically, this is a time when it's important to maintain good hydration to help alleviate these symptoms.
During pregnancy, water needs increase to support foetal development, amniotic fluid production, and increased blood volume. The NHS recommends pregnant women drink about 1.5 to 2.5 litres of water a day.
Hormonal changes during menopause can lead to increased water loss through night sweats and hot flashes. Staying well-hydrated can help manage these symptoms and support overall health during this transition.
Reality: Thirst is actually an early indicator of your body's need for water, not a sign of dehydration. It's your body's way of prompting you to drink before you become dehydrated.
Reality: While this is a good general guideline, individual needs vary. The NHS recommends 6-8 glasses (1.2 to 1.5 litres) of fluids per day, but this can come from various sources, not just plain water.
Reality: While staying hydrated is important for overall health and can support weight loss efforts, water doesn't directly "flush out toxins" or cause weight loss. Your liver and kidneys are responsible for detoxification, and weight loss occurs when you consume fewer calories than you burn.
Proper hydration is a crucial, yet often overlooked, component of weight management and overall health for women in the UK. By understanding the science behind hydration and its impact on metabolism, appetite, and exercise performance, you can make informed choices to support your weight loss journey. Remember, while increasing water intake can be beneficial, it's not a magic solution for weight loss. It should be part of a holistic approach that includes a balanced diet, regular physical activity, and overall healthy lifestyle habits. Listen to your body, adjust your water intake according to your individual needs, and don't hesitate to consult with a healthcare professional for personalised guidance. With consistent effort and attention to hydration, you may find that elusive missing piece in your weight loss puzzle.
.svg)