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Water plays a vital role in supporting healthy weight loss. Unlike fat, our bodies can’t store water, so it’s necessary to replenish continuously throughout the day. In addition to staying hydrated, water helps speed up metabolism, facilitates the removal of toxins, and prevents overeating.

As we approach warmer months, ensure you make a point to practice healthy hydration by taking in your necessary daily intake.

Consider some of these tips when trying to stay hydrated to reach a healthy weight:

  • Drink the right amount of water. Certain health conditions and lifestyles can determine how much water you need, so consult with your healthcare provider. As a baseline, you should be drinking 64 ounces* per day.
  • Purchase a reusable water bottle. The easiest way to remember to drink more water is to keep a water bottle handy at all times. Your water bottle becomes your visual cue to drink more, and you are more likely to refill it when it is empty (There are many water bottle options online).
  • Drink water with every meal. Drinking water with your meals not only helps you stay hydrated, but can also help improve your body’s digestion. If you are hydrated, your body will produce sufficient saliva, which helps break down food into nutrients that your body can easily absorb.
  • Eat your vegetables. Your food choices are a significant contributor to hydration and account for roughly 20 percent of your daily fluid intake. Remember these vegetables, which are high in water: iceberg lettuce, celery, and cucumbers. To put it into perspective, the water composition of a cucumber is 96%, making it a smart choice to include in your Lean & Green meals or on salads.
  • Track your water intake. So you don’t fall behind, and are sure to consume 64 ounces* of water daily, log water intake in your journal or the Habits of Health App to remind yourself when it’s time to fill up.

Proper hydration is as critical as healthy nutrition when working towards Lifelong Transformation, One Healthy Habit at a Time®. Connect with me, your Independent OPTAVIA Coach, to discuss other tips on staying hydrated on a daily basis!

*Consult with your healthcare provider prior to changing the amount of water you drink as it can affect certain health conditions and medications.

Join this week’s Habits of Health® Webinar, Your LifeBook— Element 10: Hydration Myth Busters, on Wednesday, May 19th at 8:30 p.m. ET/7:30 p.m. CT/5:30 p.m. PT, hosted by Independent OPTAVIA® Coaches Vonda & Ian Livingston.

Please click the link below to join the webinar:

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Although many of us associate optimal health with healthy eating and healthy motion, the way we think and feel also has a major influence on our health. Having an optimistic mindset can help reduce stress, increase focus, boost energy, and give us more confidence.

As you begin on Plan, you may face some moments where you need some reassurance and positive reminders. This is totally normal!

Here are some steps you can take to increase the presence of positivity in your life as you begin your health journey:

  • Self-talk. Self-talk is the collection of silent thoughts that occur in your mind each day. Even though these thoughts often pop into your head uncontrollably, it is important to keep those thoughts positive when possible. If you notice that the little voice in your head is getting you down, pause and offer yourself a positive affirmation.
  • Manage negative thoughts. While we can't completely control our thoughts, we can influence the overall attitude of them. One way you can increase positive thinking is by expecting a favorable result, rather than preparing yourself for the worst-case scenario. Try your best to see that glass half full!
  • Love yourself. It can be easy to find the smallest quality about ourselves and criticize it harshly, but this isn’t doing you any good. Any time you feel tempted to criticize yourself, try to turn it into a compliment instead!
  • Be thankful. Practicing gratitude is critical to creating a positive mindset. You can do this by writing down the things you are grateful for in a journal, posting one blessing each day on social media, or by sharing at the dinner table with your family.
  • Positive people. Spending time with people who improve your mood and motivate you is key to achieving a healthy mind. Getting connected with your Coach and the OPTAVIA Community is a great place to start!

Ask me, your Independent OPTAVIA Coach, for more ways to keep a positive and an optimistic state of mind while on your journey towards Lifelong Transformation, One Healthy Habit at a Time.

Yield: 4

Per Serving: 1 leaner, 1 healthy fat, 3 greens, 3 condiments

Total time: 30 minutes


2 lbs. lean pork loin

4 lemongrass sticks, cut into 2-inches long and mashed

½ oz. Thai lime leaves, cut in half

2 tbsp sliced shallots

2 tbsp fish sauce

½ tsp calorie-free sweetener, such as stevia

4 tsp oil

½ oz. Thai coriander, chopped

2 tbsp lime juice

2½ cups sliced cucumber

2 cups sliced tomatoes

3 cups romaine or butterhead lettuce leaves


  1. Mince the pork and marinate it with the lemongrass, Thai lime leaves, shallots, fish sauce, and sweetener for 15 minutes.
  2. Heat oil in the pan. Stir-fry the minced pork until it is fully cooked, about seven minutes. Stir in the Thai coriander and cook for one additional minute.
  3. Turn off the heat. Remove the lemongrass and Thai lime leaves. Stir in the lime juice.
  4. Portion pork mixture in the lettuce leaves and serve with sliced cucumber and tomatoes.

Nutrition Facts:  Per Serving: 330 calories, 49g protein, 9g carbohydrate, 10g fat


Visit our OPTAVIA Pinterest page for an extensive assortment library of Lean & Green meals.

One Post

David is 46 years old and a stay-at-home dad to his one-year-old son. David found himself having poor sleep, which led to poor choices in his diet.

“I didn’t have enough energy to keep up with my little guy, I had aches and pains from inflammation, and I was in a constant mental fog.” David knew he needed to make a change, so he got on the Optimal Health 5 & 1 Plan®.

"Over a short period of time, I lost 26 pounds*. David eventually decided to become a Coach and inspire others to make the changes he did. "I went from a stress-filled life to true happiness."

For the first time, he was able to see the future he wanted and knew with 100% certainty that he would be able to achieve his goals and create that future through OPTAVIA.

"I am so grateful for my Coach. He put out a simple social media post. That one share on his part changed my life forever."

*Average weight loss on the Optimal Weight 5 & 1 Plan® is 12 pounds. Clients are in weight loss, on average, for 12 weeks.


Rebecca Lange
Independent Certified OPTAVIA Coach
P.O. Box 38941
Greensboro, NC 27438

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