100 OUnces OF water DAILY
Target 100 asks you to aim for 100 ounces of water a day.
When you drink 100 ounces of water each day, you avoid the call to eat sent out by a dehydrated body attempting to find water in food. You keep your metabolism humming and your digestion running smoothly. You are less hungry, think more clearly, and have more energy.
75% of us are chronically dehydrated. Trying to lose weight while dehydrated is physically and emotionally exhausting. You will be plagued by cravings and frustrated by feeling that you must exert heroic amounts of willpower for little progress. On the other hand, a University of Washington study found that one glass of water stopped hunger pangs for nearly 100 percent of participants. Can you imagine avoiding all that drama with just a glass of water?
The target isn't 100 ounces of liquid. I am asking you to take in 100 ounces of water. If there are any bad habits hanging around—like a fondness for soda or other sugary and/or caffeinated beverages—this will get rid of them, and far more easily than if you tried to eliminate the habit through sheer will. If you have to hit 100 ounces of water, it will push off that midmorning latte or afternoon diet soda. (And honestly, the lack of energy you think you need caffeine to combat is likely due to dehydration, at least in part.)
My only exceptions to the rule are plain sparkling water and green tea. Concentrate on getting your 100 ounces first, and once you get there, if you still want your diet soda, go for it.
Why So High?
You may be wondering why I am asking you to set a target of 100 ounces when the most commonly recommended daily intake is eight glasses of water a day—about sixty-four ounces. There are two reasons.
First, over my many years of experience I have consistently observed that when the goal is sixty-four ounces, my clients fall short. They get to around fifty and subconsciously feel that they’re “close enough.” And while many agencies use the recommendation of eight glasses a day/sixty-four ounces, the National Academy of Medicine determined the ideal water intake is actually higher. And guess what? You can’t really have too much water in a day. Dangerous intakes of water don’t occur until you are ingesting gallons upon gallons in a relatively short period of time. My goal in setting a target of 100 ounces is to get each of you to at least sixty-four ounces—and hopefully far beyond.
Secondly, Target 100 was designed to be the absolute easiest weight-loss program I could create. Think “100” for every target and you are all good, I promise. Even if you are starting at a higher weight or are an avid cycler and your “actual” ideal water intake is more like 110 ounces, 100 ounces will be great—and almost certainly better than whatever you are getting now.
THE OTHER FIVE TARGETS
Water Works
I love working on the habit of drinking more water. It provides an opportunity to develop your habit formation skills without the emotions attached to food-related habits. It exposes the intricacies of a seemingly simple statement like “I am going to drink more water,” yet the possible triggers and new routines required are straightforward. Simply rely on the habit loop and get serious about triggering the intake of water at moments that are consistent and stable.
In my years at Weight Watchers, when someone was literally about to quit, I would often ask them if they could give me one more week. In that week, their only job was to focus on drinking water. They invariably returned with an improved outlook, better results, and renewed energy.
Today, whenever a client gets discouraged, I take them back to “water only.” Why? Because by narrowing your focus to being successful at just one thing—especially when that one thing doesn’t require much in the way of overcoming temptation or inertia—you inevitably end up with a sense of accomplishment and ability.