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    100 oz. of water a day?????? - 6/1/2006 12:42:47 PM
    gina220

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    i am slowly finding that it is IMPOSSIBLE to drink 100 oz. of water in one day i tried it and i was up all night going to the bathroom!!! not to mention you really have to have a bottle of water in you hand all day long, is it ok not to drink that much water or will it slow down weight loss?
     
     
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    RE: 100 oz. of water a day?????? - 6/1/2006 1:00:14 PM
    being_fiona_falconer

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    hey, gina220

    i have trouble getting all of my water in, too. i probably get about 80 oz per day. and this is coming from a person who has been drinking water only for the past few months! no milk, pepsi a handful of times only. i know a lot of the girls are managing to get the 100 oz in, and i even saw a post where someone was claiming to drink 180 oz in a day. i think that is crazy and probably a little dangerous?

    will it hinder you? maybe a little. just do what you can and when you can do more, do more. i read somewhere once that if we were getting the correct amount of water in each day, we would have to go to the bathroom every half hour!!

    while we're on the subject, many birds poop every 5 minutes. not really on topic, but interesting nontheless. that won't cost you any extra.

    fiona
     

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    RE: 100 oz. of water a day?????? - 6/1/2006 1:15:23 PM
    LindaLOOney

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    When you're first starting out, if you are not used to drinking all that water, it can be difficult. But as you go along you will find that it'll be no problem drinking all 100 oz per day, you may even start to crave more - and that you won't be going to the bathroom as much because your body will adjust to it.

    Now, some people choose to drink a lot of water with each meal - like 20 oz each meal/snack time. Some people choose to dring their water throughout the day, rather than large amounts just at meal/snack time. What ever method works for you - is what you should do.

    Personally for myself - I am a "sip all day" girl. I have a big 52 oz insulated mug that I fill about 3 times a day (yes, I drink more like 150+ oz a day) with water and lots of ice. It works for me... some folks it doesn't.

    Hang in there... you can do this...

    Just remember that the water is one of those key items for this program... it is a very important part that will get you to your goal.

    Take Care!!
    Linda
     





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    RE: 100 oz. of water a day?????? - 6/1/2006 1:22:18 PM
    BMOS Dolores

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    I drink one liter of water with my morning cardio. If I am sculpting afterwards, another liter. I have a liter that I drink/sip all day long, often refill it. I drink another liter on my way home on the commute (Los Angeles, you know..it's all about the long commute!)

    Throughout the day I will normally have 1-2 glasses of iced tea, 2-3 cups of coffee, etc.

    Really, once you get into the habit, 3 liters (100 oz) is no big deal.
     

    I truly loved every minute assisting you all here on the 6WBMO forum, but I no longer work here. For swifter assistance, please submit your program questions to BMOS JP and technical questions to Forum Admin. Love to you all!



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    RE: 100 oz. of water a day?????? - 6/1/2006 2:10:41 PM
    sloanj

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    I agree, It takes a little time but you will succeed. Drink 1 liter before each meal and you are there.

    Then tell youself I have drank all my water now I can have some Tangerine orange flavor. It almost feels like I'm getting desert.

    Jan
     
     
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    RE: 100 oz. of water a day?????? - 6/2/2006 2:35:28 AM
    JenL

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    A couple of thoughts here...first of all for it to be keeping you up at night it must be that you are drinking quite a bit of it at night. Try drinking very little at night (meaning the majority of it is done by then and you are just sipping at night). Second, I start drinking literally when I get up. I keep water with me all the time and drink, drink, drink. so I am not having to go and get a glass. It is with me and I drink every few minutes.

    Drinking water is something that some struggle with when they first start but after awhile a lot of people say that they just crave water. I DO!!!!
     
     
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    RE: 100 oz. of water a day?????? - 6/2/2006 10:41:26 AM
    Hypo mom

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    My doctor recently told me NOT to drink more than 28 oz of fluid per day. Anything more is overtaxing your bladder & kidneys & will cause problems if done for too long.
    She said she recently attended a medical seminare on diet & weightloss & was told this by the Professor. She also said that the 8 - 8oz glasses of water that most diets call for is based on high enrgy output athletes, not regular people doing regular exercise. She told to to immediatly STOP drinking so much. Also she said the 28 oz of fluid that we need can be ANYTHING liquid not just water. Even food like salad greens & certain fruits & veggies have lots of water in them.
    I personally drank only 64 oz a dayinstead of 100 oz. & have lost 2-3 lbs a week. I'm dropping this down to 1 bottle a day plus my coffee & salads. I personally refuse to cause myself harm for the sake of a diet that is supposed to make me healthy. I have told others about how much water we're supposed to drink & EVERYONE always questions the need or safety of it. Now I got it straight from my doctor. Do what you want but I have cut back to about 33 oz total.


     


     
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    RE: 100 oz. of water a day?????? - 6/3/2006 3:37:56 PM
    ridelikeagirl

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    My husband and I have both questioned this part of the program. My husband is an athlete, he does adventure racing, triathalons etc. He recently did a twelve hour adventure race and drank 80 ounces of water. I have been on the program for 3 days and have lost 7 lbs. I have drank the allotted 100 ozs of water each day. Today I almost passed out mowing the lawn, and it was not hot or humid out. I immediately ate some simple sugar (m&ms, and a banana) still within 1/2 hour I was still feeling terrible, so I had some salt. Waited another 1/2 hour and symptoms still persisted, weak, light headed, lethargic. I then spoke to a friend who's daughter in law is in nuclear medicine and she immediately said to stop drinking the water, 3 liters in way too much water and I had flushed my system of all the electolytes. I drank 6 oz's of gatorade, and within 5 minutes I was feeling significantly better. I was thrilled with the weight loss, I am a very active person, I excercise every day, I do cardio everyday except sundays, I have some serious questions about this program, especially the amount of water to drink. I will stay off the plan until I can speak with one of the 6WBMO specialists. I'm not saying this will happen to everyone who does this plan, but isn't flushing, with no sodium intake bad for even your heart?? Just some thoughts.
     
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    RE: 100 oz. of water a day?????? - 6/4/2006 9:50:51 PM
    p8nthorses

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    I had a really hard time with the water. Before starting the program I only drank 3 or 4 cups of coffee every day for liquid intake. I started drinking the water but I also take potassium supplements, as well as my regular supplements. I have not really had a problem, but I do eat foods that are high in potassium as I have known for years that I am naturally deficient in potassuim. Now I actually crave water, and get really thirsty and dry if I don't have at least 100 oz. I also have suffered from retained water in my legs for years that water pills couldn't relieve (and Dr.s could not explain). Now that I am drinking my water regularly, the swelling is gone. However, it rapidly returns whenever my routine is altered and I don't drink at least 100 oz. a day.

    Personally, I think the need for water is like your body type, your need may be different because your body utilizes it more efficiently than say mine would, so I would probably use more water than you do.....just a theory!
     

    Peggy....I can do anything for 6 weeks


     
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    RE: 100 oz. of water a day?????? - 6/5/2006 6:57:03 AM
    LindaLOOney

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    I did a search on the web asking "how much water should a person drink?"

    Here are some of the links that I got back:


    • http://www.angelo.edu/publications/rampage/9_27_2000/html/stories/water.htm

    • http://www.topendsports.com/nutrition/hydration-water.htm - this one had this nice little quote: "While 8-12 glasses of water is great for the average sedentary person, many of us are fitness conscious or on the pursuit of some type of bodybuilding physique. With that in mind, I think the new standard for us should be 1-2 gallons of water a day."

    • http://www.positivechangestoday.com/eightglassesofwater.html

    • http://www.organicnutrition.net/water.htm

    • http://www.angelfire.com/ca2/LowcarbingDream/water.html

    • http://www.drstandley.com/food_water.shtml

    • http://www.ccrenterprises.com/water.html

    • http://www.qualified.com/health/water.htm

    • http://www.organicnutrition.co.uk/water.htm

    • http://diet.ivillage.com/issues/isnacks/0,,3b2b,00.html

    • http://www.bodyfaq.com/weight-loss.html

    • http://www.wholly-water.com/doctor.htm

    • http://www.nrwa.org/2001/publications/articles/EightGlasses.htm

    • http://www.bidness.com/esd/h2ofacts.htm

    • http://www.uihealthcare.com/topics/generalhealth/ghea5288.html


    I looked and looked and looked and could not find one single article anywhere that said that an average seditary person of normal weight should consume less than 8 - 10 glasses of water per day. EVERY article that I went to said that the Average normal weight person should drink NO LESS than 8 - 10 glasses a day and almost every article said that the over weight person should drink an additional glass for every 25 pounds that they are overweight.

    HypoMom - I know you have faith in your doctor, but I really have to question a recommendation of only 28 oz a day. Even my diabetic nutritionist says no less than 8 - 10 glasses a day. My lung specialist for my asthema says MORE... and my doctor says MORE as well. I have been an AVID water drinker for years and have been drinking at least 150 oz per day... always have... we're talking over 20 years of this. I might be a but airheaded in the brain sometimes... but I don't think that has anything to do with the amount of water I drink. I know that for me personally, if I get less than 100 oz in during the day, I know it by the end of the evening. I usually have a head ache, my sinus's are dry and my lungs seem thick with mucus.
     





    "God grant me the serenity to accept the things I cannot change,
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    and wisdom to know the difference."






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    RE: 100 oz. of water a day?????? - 6/5/2006 10:57:48 AM
    Pnut

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    I just thought I'd add my two cents (for what it's worth).....I went to see a doctor who specializes in weight loss and he told me to drink 128 oz. of fluid daily, 100 oz. of that had to be water. I was one that never drank any water before this plan, now I start drinking it right when I get up in the morning. I try to get all my water drank before I leave work at 5:00. Our office supplies us with botled water so everytime I drink a bottle, I save the cap and put it on my desk. That way I know exactly how many bottles I've had during the day.


    Leslie
     
     
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    RE: 100 oz. of water a day?????? - 6/5/2006 11:20:45 AM
    BMOS Dolores

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    For a doctor to suggest that a human who weighs in excess of 200 pounds to only drink 28 ounces of water a day is, in my opinion, not well informed.

    If people drink too much water too quickly while exerting themselves, then yes, drinking a lot of water can be dangerous. It is called hyponatremia. For the average person, drinking 100 oz should be safe. This program suggests that each and every one of our customers take this program to their doctors. If that is done, and the doctor suggests that 100 oz should not be consumed, then so be it.

    I, personally drink in excess of 100 oz, but I'm wise enough not to drink too much when overly active, nor do I drink a lot at once even if I am sitting still.

    This program has worked sucessfully for thousands and thousands of people. I'm sure there are cases out there where some of the recommendations are not advised. That's why we are all adults and have to do what we need to, which should include a doctor's consultation.
     

    I truly loved every minute assisting you all here on the 6WBMO forum, but I no longer work here. For swifter assistance, please submit your program questions to BMOS JP and technical questions to Forum Admin. Love to you all!



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    Re: 100 oz. of water a day?????? - 9/12/2010 7:55:10 PM
    ginnydragon54

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    I posted this somewhere else on the boards. Maybe it'll help you too.

    ginnydragon54:

     When I started the program a few weeks ago, one of the things I struggled with was getting all of my water in. (100 oz. is A LOT!) My mom went to Bed Bath and Beyond (I'm sure you can find them other places though), and bought me a 24 oz. Tervis Tumbler this weekend. It's FANTASTIC! 4 tumblers full of water is 96 oz. - just under what you're supposed to have in a day. I've had 2 so far today (48 oz.) and it's not even noon yet! They're great to take to work or picnics. Seriously, get one!

    Besides that, I've noticed that I have good and bad days w/ the water. Some days I have no problem getting in my 100 oz. and more. Other times, it's hard to get in 3 or 4 cups. I do find that when I get up, get moving, and stay active, it seems to be easier than when I'm having a "lazy day" (sleep in, don't do my cardio, don't get anything done around the house, etc.) I also notice that if you keep your water bottle/tumbler/other drinking container with you during your cardio, you'll drink quite a bit then. I do 45 minutes on the treadmill for my cardio, and I usually drink a full 24 oz. tumbler (almost 1/4 of our 100 oz) or more while I'm on the treadmill.

    Another thing you can do is portion it out with your meals. We're supposed to have 100 oz a day, so know that if you drink 20 oz. (2.5 cups) with each meal, except your PM snack, you're there! If lack of flavor is an issue, "reward yourself" by breaking it up a bit. Tell yourself, "if I drink 20 oz., 3 cups, whatever amount you pick, I can have a glass of tea/crystal light/seltzer water/other plan-friendly beverage".

    As for having to pee a lot, yeah I have that problem too. Feels like I'm going every 1/2 hour!  For the girls, I recommend wearing a pad/panty liner just in case you don't make it.

    Wow, that was way more long-winded than I intended. Anyway, hope it helps! :-D

     

    “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” -Maria Robinson

     
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    Re: 100 oz. of water a day?????? - 9/12/2010 9:00:11 PM
    Associate Recipe Consultant Gail

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     Ginny,

    This is helpful advice I'm sure will help someone else with this issue.  Do realize, however, that you are answering a post which is over 4 years old.  

     

    Effective February 2013, I'll be moving on to other Provida adventures and will no longer be part of the 6WBM staff.   I've enjoyed working with you all and wish you the best with your weight loss endeavors.

     
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    Re: 100 oz. of water a day?????? - 2/15/2012 5:34:45 AM
    SarahwithanF

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    I'm also a bit skeptical of the blanket ideal of 100oz every day.

    I started this plan a month ago and I have lost 29lbs. I am 28 years old. Less than a week ago I decided to go have all my bloodwork done to see if any of my triglycerides and cholesterol had improved, etc.

    When my MD called me back he said that my liver enzymes were elevated and my kidneys were acting like they were shutting down. I was floored. Even being overweight, I've never had results like that. First thing he asked me was, "are you on some fad diet?"

    I said, I'm just eating chicken and fruits and veggies. Nothing weird. He said "No.. No, that wouldn't do this."

    Which I believe. Though, I didn't tell him how much I've lost. Nor did I tell him of my fluid intake. But, the diet itself -- portion sizes, meal schedule, types of foods -- is not the cause. Conversely, it is a huge step toward restoring and repairing my health.

    Kidneys:
    What I suspect is, the large amount of water I've been consuming is more than my body needs. My kidneys are working over-time to filter through the excess water that is in my body and bloodstream. I don't sweat enough nor do I eat enough salt to merit 100oz of water a day.

    There are people who live a lifestyle that merits 100oz of water or more. But I do not. A good indicator is thirst. Thirst is one step of dehydration. If you're thirsty, you definitely need more fluids. I'm never thirsty.

    As far as my Liver:
    30lbs in 30 days may merit "rapid weight loss", which has been listed as 1 source of elevated liver enzymes in the blood stream.

    Tomorrow, I'm scheduled for a sonogram of my liver to make sure it isn't something serious. My Dr.'s nurse (whom I utterly adore) said it may be 'fatty liver' due to obesity. That, I can deal with. It was my choice to live carelessly, these are the consequences of my actions. The diet they recommend to reverse "Fatty Liver Disease" is quite nearly identical to the 6 Week Body Makeover. Which is awesome.

    I'm very much anti-alcohol -- quite the personal choice due to observations of older friends of the family who have struggled with alcohol abuse and 2 family members who died of complications to alcohol addiction. I have never drank. Not a teaspoon. So, I'm 100% certain it's not alcohol damage.

    I've had a lot of bloodwork done over the last 10-12 years. The only concern he ever had was in the last 5 years or so he said I needed to get my good cholesterol up and that my triglycerides were slightly higher than he'd like to see.

    "Losing weight would help." lol -- *nods* yeah, doc. I know.

    Other than that, I've not had any serious physical issues. No blips or spikes on anything. Which was why I was floored by this round of blood work.

    In summary -- I think it's related to my former and current diet.

    1.The water is effecting my kidneys. I will be decreasing the water to about 64 oz of water a day. That's 4 bottles of water. (they used to be 20oz bottles but now they're 16 oz :-P )

    2.My previous high-sugar/high-fat diet caused Fatty Liver Disease. Staying on the 6 Week Body Makeover is my BEST option to reversing this condition.

    OR

    3.Having started the 6 Week Body Makeover, and my rapid weight loss results, have caused liver enzymes to release into my bloodstream. (And no matter how many online searches I do -- I can find nothing that says this is a harmful thing at all. Just that it happens.)

    However, I'm leaning toward the former situation regarding the liver, than the latter. Or maybe it's a combination of the two. MAYBE it's *because* I have the former that the latter occurred. *Shrugs*

    At any rate -- I wanted people to know my personal situation and for everyone to listen to their bodies. I always shrugged off the recommendations of "Consult your physician when starting any diet." I figured since I wasn't diabetic and I didn't have high blood pressure and my cholesterol was always fantastic (no matter how heavy I got) that I would just have to eat right and exercise and I would be fine. Besides, aren't Doctors *always* telling us to "DRINK. MORE. WATER!"?

    Everyone should get a physical if they can afford it, after they start a diet. Ya never know what your own body is going to do in reaction.

     

    NONE of what I've said previous is medical fact or advice, so *don't* read this and take away any certainties. It is simply my personal situation and speculations.

    If someone comes here with concerns, I hope if anything I've said rings familiar, that it may point them in the right direction for asking questions and finding the right answers for THEM. A well-structured diet, a physical and simple lab work can go a very long way to living a healthy lifestyle. ♥♥

     

     "A journey of a thousand miles begins with One Step" - Sophia H.

     
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    Re: 100 oz. of water a day?????? - 2/15/2012 8:17:27 AM
    BMOS Pamela

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    We strongly recommend that everyone consult with their doctor before beginning this program.  There are a number of reasons for that.  For many, their doctors opt to get some labwork done before they start so they can more closely monitor the effects our program has.

    The phrase "six week body makeover" sounds like a fad diet.  We recommend taking your binder with you when you see your doctor(s) so they can have the facts right in front of them before passing any judgment

    It sounds like you are doing a great job analyzing what information you have for yourself and doing some research.  You should consult specifically with your doctor both about the specifics of your eating plan and your fluid/water intake to ensure that you can reach your goals safely.  He may have some specific suggestions to decrease any strain on your system, supplement ideas to help your body process the biochemicals released as excess fat is used, and/or other recommendations based on how your unique body has changed over the years you've been his patient.  Though we each need to take some responsibility for our health, doctors are a valuable guiding resource.

    We have had some clients who needed to reduce their water intake, usually due to pre-existing kidney problems (including only having one kidney).  It has been very rare for a doctor to recommend less than 80 ounces in a day (that was for someone who was under 200 pounds with one kidney).  Every cell in our bodies needs water, and those of higher weight tend to need more.  Some have needed to add supplements to help their bodies process the water more efficiently, yet the need for adequate hydration remains. 

    The 8 glasses or so a day recommendation that has been around for a long time is a bit vague and reads like an estimate somebody pulled out of nowhere.  I've come across the recommendation of half an ounce of water for every pound of body weight in more recent years as a minimum (this is an old thread).  Many changes take place in our bodies during the first several weeks of following this lifestyle.   We ask a lot of our bodies with a program this regimented.  Water has consistently proven to be beneficial when clients have tried drinking less for a week or so and then resumed the 100oz daily.  Sometimes the way it is consumed is as critical as the quantity, as was described in previous posts here.

    Please continue following up with your doctor about this, and keep him informed about the changes you are making so he can effectively guide you.  Will you post again to let us know how he wants you to proceed?  Though what is right for you won't necessarily be appropriate for anyone else, hearing of your experiences may help others ask their own good questions to make sure their bodies are getting the right amounts of everything they need.

     

    It was an honored privilege to serve this community starting in 2002 giving advice, then working behind the scenes managing the online help desk, and for over 2 years as the primary Specialist and Administrator of these forums.  Yet, sadly, I had to leave those roles in March of 2012.  May you each find what you need here, and in yourselves.  It works when followed as written.  You're worth the effort, always.  You may submit program related questions to "BMOS JP".  Technical questions may be sent to the "Forum Admin" account.

     
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    Re: 100 oz. of water a day?????? - 3/22/2012 11:04:14 AM
    SarahwithanF

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    Body Type: A
    Start Weight: 340
    Current Weight: 283
    Goal Weight: 130

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     Thank you so much for your response, Pamela!

    Since the first blood test results I have listened to every word my MD has said. I was panicked there for a couple weeks. Was really down while I waited for different appointments and test results.

    I had a follow-up blood test, a sonogram and an appointment with a Kidney specialist.
    The blood test confirmed what they said before. The sonogram came back "normal" on all counts except "fatty liver".
    When I spoke to the Kidney Specialist he remarked that I was very young to be in his office. I was. Every patient in there could easily have been a grandparent to me.

    He asked the standard and predictable questions. If I drank, smoked and what medications I took. (No, No, and not much of anything) Apparently he got notes from my PCP b/c he asked if I was on any kind of diet or 'fad' diet. At which point I explained the 6WBM as simply and quickly as I could.

    Started with "Well, I avoid added salt, sugar, soy, dairy and oils." I explained the portions, and the kinds of foods and how they're prepared. Certain carbs, proteins, fruits and a wide variety of veggies. He clarified that by 'fad diet' he was talking about diets that didn't have to do with regulating or structuring food. He was talking more like the "one trick pony/miracle" things people get into. Basically, putting things into my body that aren't good for it. Of course, I told him no. Absolutely nothing like that. I'm just eating what I described, in the portions I described, 5-6 times a day.

    He actually nodded in an approving way and asked if I thought I could stay motivated. He even went so far as to ask if I could maintain this diet and get under 200lbs. Not one of his concerns mentioned any part of the plan. Not the water, not the food, not the portions, nothing concerned him. He was more focused on me staying motivated and maintaining the plan and the weight-loss. I was pleasantly surprised that he was not only unconcerned with everything I described on the Plan, but he was encouraging me to stay with it and stay motivated.

    He said kidney dysfunction is largely a mystery. They don't always know what causes kidney damage/disease. He can only guess that it was tylenol-like damage. Or something else I was consuming. I have about as much an idea as he does. I don't know. But most importantly for THIS thread -- he was unconcerned with the amount of water recommended on the plan.

    I've read elsewhere online that some people drink much more than what is recommended on the plan b/c they are highly active and need to replenish lost fluids. I was stunned by how much water some claim to drink every day. I won't say what the amounts were, but in comparison, 100oz is quite moderate.

    At any rate, he has me scheduled for another blood test and appointment in mid-May. I'm hoping the weight-loss and elimination of most preservatives and chemical food additives will ultimately improve my kidney function as well as heal the fatty-liver.

    I find it ironic that I chose to start the 6WBM just when I needed it the most. You really have no idea the gratitude that this has given me. I was so wrought with concern I was even considering how my son would be taken care of if my condition was too far gone.
    I am grateful for the detailed explanation and structure of the Plan. I'm grateful that it is what I need, perfectly, to not only stop the damage but to reverse what has been done. Both my PCP and the Kidney specialist couldn't recommend a better nutrition plan. I really can't express how grateful I am to have the 6WBM. For me, now, it's not *just* about weight loss.



     

     "A journey of a thousand miles begins with One Step" - Sophia H.

     
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    Re: 100 oz. of water a day?????? - 3/22/2012 1:05:55 PM
    BMOS Pamela

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    Start Weight: 193
    Goal Weight: 125-143

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    You're welcome!  Thank YOU for sharing the positive and encouraging responses you've gotten from your doctors; it sounds like you did a great job explaining the basics and they listened to you.  I hope you'll be back to share more positive reports as time passes and your body continues to respond well to this lifestyle.  Though our program wasn't designed to address medical conditions like yours, we've had numerous members over the years share stories of how their health has improved.

    It's never personally been just about changing my weight or size either.  Part of what inspired me to start this program was a strong family history of diabetes.  My mom died from complications from Type 1 at age 37.  My father was diagnosed with Type 2 over 20 years ago, and my older brother was symptomatic for it not long after that.  Reducing my weight/fat and learning how to manage my blood sugar levels safely and effectively by diet were extremely important to me, and this program helped enable me to do so.  More than ten years later I'm still tested periodically for it yet am not a diabetic (though am sometimes hypoglycemic). 

    Back on the water topic, some of us do regularly drink more than 100oz a day with no ill effects as indicated in prior posts.  It certainly isn't necessary for everyone, yet can be helpful at times.  Those who work outdoors and/or have physically demanding jobs sometimes need more water.  We don't have any prohibitions against drinking more, yet we do caution not to drink too much in a short period of time -especially for athletes, soldiers, and others who might be pushing their bodies in extreme ways.

     

    It was an honored privilege to serve this community starting in 2002 giving advice, then working behind the scenes managing the online help desk, and for over 2 years as the primary Specialist and Administrator of these forums.  Yet, sadly, I had to leave those roles in March of 2012.  May you each find what you need here, and in yourselves.  It works when followed as written.  You're worth the effort, always.  You may submit program related questions to "BMOS JP".  Technical questions may be sent to the "Forum Admin" account.

     
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