Exciting News from The Fast Metabolism Diet Community!

Hello FMDieters! Time for a revamped! We're glad that along with our advocacy to lose weight naturally, our community has also expanded. A lot of contributions have been received from you for the last few months and we hear you! So here we are, getting immensely excited to announce that we made something bigger for you.

Introducing our new website -thefastmetabolismdietcommunity.com

Growing numbers of followers mean bigger responsibilities, this has made us decide to get a new website so we can better serve you. We've lose weight but we GAINED friends in the process. The community has taken us to a greater heights! Healthy lifestyle plus strong support from fellow dieters --- how fulfilling is that?

We look forward to get the same support from you and vice versa. 
See you around!

About the website:The new website has better feature and involves fresh FMD recipes in every phase, life changing series from our co-FMDieters, FMD forum and more! 

Take me to the new website now!

The Fast Metabolism Green Juice: Cilantro Cucumber Smoothie

Green juice has been popular these days because it offers a lot of health benefits. To mention few benefits, it can help us gain energy, improve immunity, and helps in weight loss. It is also a convenient way to ensure that we're getting close to the USDA’s daily recommended amount of fruits and vegetables.

Today’s recipe is no less than green juice! This tasty green juice – the Cilantro-Cucumber smoothie is a must try!

Some may not know it yet but cucumbers are lovely in a smoothie, especially when paired with some unexpected ingredients like cilantro. Cucumber works best in a smoothie because of its high water content and its refreshing property! How much more if it’s added with a cilantro? And the good news is, you can drink this juice whichever phase you are! Yes, you read it right! It works in any phase of the fast metabolism diet. This green juice recipe includes powdered egg whites for protein (be sure to choose a brand that consist only of egg whites – no additional flavorings or sweeteners), making it a perfect Phase 2 snack. In phase 3, add the optional coconut oil is recommended..

This delicious green juice takes up to 10 minutes for the preparation time.

Ingredients:

         1/2 cucumber (peeled if not organic)

         1 large handful of cilantro

        1 lime, juiced

        1/2 teaspoon lime zest

        2 egg whites or equivalent egg-white powder (or 3 if making it a meal instead of snack)

       1 tablespoon xylitol or to taste; you can also use stevia to taste instead

       1 pinch of salt

       2 cups ice

       1/4 cup water to get it going in the blender

       2 tablespoons melted coconut oil - Phase 3 only

Instructions

       1.       Combine all ingredients in a blender, and blend until smooth.

Your healthy juice is ready to drink up! Lose weight with this tasty blend.

Fresh like a babies bottom, your insides will feel squeaky-clean. The mix of romaine, kale and spinach all contain a great amount of chlorophyll which helps bring more oxygen to the body, hello cell rejuvenation! The celery is a natural diuretic which is great for weight loss and the apple provides all that great fiber to keep you full. We dare you to meet the new you.

Purchase your All Green Juice Now!  

The Fast Metabolism Diet Powerful Phase 2.

The Fast Metabolism Diet Powerful Phase 2.

While most of the fast metabolism dieters struggle and loathed Phase 2, I am proud to say that Phase 2 is such powerful two days. Within these two days you are feeding your metabolism a lot of protein and alkalizing vegetables. These protein and nutrients are necessary to build up your muscle, strengthen your bone and for your hairs and nails to grow healthy.  I tell you, you can really enjoy Phase 2 even if you're not used in taking protein-heavy meals. Having a little creativity is the key in this phase. You can mix up flavors and textures in Phase 2 to add some spice in your meals and snacks. Here are the other ways you can do if having a turkey jerky meat at lunch didn't do you good.

Drink your breakfast.

One of the fine ways to let you go through your breakfast is to have your breakfast in a form of drink. You can blend any green smoothie with Phase 2 veggies, herbs and spices. You can have a lemon, kale and ginger smoothie for starters. You can also add egg whites, either raw or hard-boiled. By adding eggs it will make your smoothie extra frothy.

Drizzle your Dinner

Try to cook the basic herb salad dressing and kick it up with your own blend of spices. Then you can incorporate protein in your salad dressing like crumbled turkey bacon or cubed chicken. You can use about 1/4 cup salad dressing and add another 2 ounces of other protein.  You can also use hard-boiled egg whites to get a super creamy salad dressing that can fool you into thinking there's a dairy in there.

Scoop your snack

 Use your hard-boiled egg whites as the protein in this thick and creamy recipe dip. You can use the half of this recipe for a snack.  You can tinker like crazy with this recipe.

Power Protein Dip

Serve: 2

Ingredients

·         3 hard-cooked egg whites

·         1 clove fresh garlic

·         2 tablespoons fresh lemon juice

·         2 tablespoons water

·         1 tablespoon minced fresh dill

·         2 teaspoons onion powder

·         1 teaspoon Dijon mustard

·         1/4 teaspoon sea salt

·         1/8 teaspoon ground black pepper

·         3 drops liquid stevia

Instructions

1.       Process everything in a blender or food processor until smooth. Serve with Phase 2 veggies.

2.       VEGANS: You can substitute 4 ounces silken tofu for the egg whites in this recipe.

Phase 2 can be a wonderful and enjoyable phase. It is such a powerful phase because it builds up your muscle and convert them into amino acids to release the old historical fat.

Goodluck!

Lemon- Supercharged with Vitamin C lemon juice is essential for maintaining a fully functioning immune system. Lemon juice also helps fight nausea purify the blood calm the mind and boost vitality. This shot is great for everyday health maintenance.

Purchase your Fresh Lemon Juice Now! 

The Fast Metabolism Diet 911

Many of us have been experiencing some emergency in our fast metabolism diet program. Some took it too fast and begin to veer off the road. No need to worry, we are here to help you up a bit with some common help tips to assist you to keep track again. This is the Fast Metabolism Diet 911 and from its title itself, it is for emergencies only, not a way to cheat ourselves from the fmd program.

Emergency # 1:  I am stuck and can’t find anything phase-specific to eat

Try to get your hands on some protein foods like hard boiled eggs, or cans of tuna. There are many easy-to-find protein foods out there. Protein is the least likely to be stored as fat and the most likely to preserve the muscle from being cannibalized. Then you may get back to your phase-specific rhythm.

Emergency # 2: I left the house and skipped breakfast

If you skipped your breakfast, do not worry. Take a deep breath to lower cortisol output, then get food ASAP. If you want to make up for the lost time, make sure it includes vegetable. Stick to your regular schedule during the day, and at the night, prepare and set out your breakfast for the next morning to prevent it from happening again.

Emergency # 3: I can’t find the time to make my workouts or I am injured and can’t exercise

You can have success on this diet without working out but doing some exercise makes huge difference. In phase 1, do anything that elevates your heart. In phase 2, if you broke your left arm, use your right arm. Doing bicep curls with one arm counts. In phase 3, you can do a deep breathe while you lay in bed at night.

Emergency # 4: A drink fell in my mouth and in the shock of it all I swallowed it … Twice!

Drink an additional of 8 ounces of water for each alcoholic indiscretion and the next day focus on potassium-rich foods such as cucumbers, basil, parsley, and cilantro.

Emergency # 5: I just wasn’t hungry so I skipped my snack

You must eat, do not wait to get hungry. Eat every 3-4 hours. Also, do not overeat. Instead, finish your snack and add another snack one hour later. This will stretch out the food delivery to the bloodstream and reduce your risk for fat storage.

Emergency # 6: I started the diet and had to stop before finishing the 28 days – can I give it another try?

Yes, this diet will always be here for you, and healthy, metabolism-enhancing eating at any time can promote healing and health in your body.

That’s how The Fast Metabolism Diet works. You learn it, you live it, you love it, and you never go back. Food is the most worthy of medicines, so keep the energy of the last few weeks and go out and live.

Slow Weight Loss Problems While on the Fast Metabolism Diet? Here’s Why and How to Beat it!

A lot of people have been concerned about one common issue and that is about losing an amount of weight on earlier days of the Fast Metabolism Diet but then loses almost nothing for the remaining days. Some even gained more than what they lose. And some have undergone up and down since then. Are you experiencing this too? You guys need some extra help to address this dilemma.

Let me ask you this question first, are you eating the same few meals over and over, everyday? Remember, “Confuse it to lose it”. Get out from your everyday routine and try some new exciting variations yet still on track with your fast metabolism diet.

• Fruits – What fruits are you eating during Phase 1? Is it the same apple or the same orange? Come on, there are still many variations on the list with many different nutrients. Try some guava, or papaya, melon or strawberry. You may also add lime juice to your fruit. Here is the full list of The Fast Metabolism Diet fruits for Phase 1, Phase 2 and Phase 3.
• Vegetables – Same with fruits, veggies also have different nutrients that your body needs. Try not to eat the same vegetables twice during the day. There are also a lot of vegetables found in each phase so try to eat something new. Try cucumbers, which helps smoothen your cellulites. Here’s one great for easing constipation, jicama which has lots of fiber and water.
• Fish – Try smoked salmon and cucumbers instead of chicken for dinner and beef jerky snacks on Phase 2. Don’t forget fish for dinner! Fish that are delicious and easy to cook includes Cod, flounder and Halibut. Halibut is great on grill too. Be experimental and try something new!
• Workouts – Try doing your cardio exercise during afternoon. Try different weight routine in your favorite gym like kettle bells or resistance bands. And don’t forget dry brushing during Phase 3, it is a simple yet amazing detox tool.
•  Check-up – Read your FMD book again. Review about the three phases and four weeks again. Check yourself, have you been eating 30 min after waking? Are you following the correct foods to eat during each phase? Lots of the followers realized their own mistakes after re-reading the book. Some of their mistakes are not eating the proper fruits, veggies and meals during each phase.

Please don’t get discouraged now! If you haven’t lost quite of your weight, focus on how your body feels – and on the wonderful nutrients you gained from what you have been eating. Have you been sleeping better now? Did you notice great effects on your skin? How about your hair, does it become stronger and shinier? Check your mood, is it more stable? Weight loss is just another wonderful effect of The Fast Metabolism Diet but the most important is you’re restraining your body to extract more nutrients more efficiently.

So don’t stop now! Especially if you are not yet done with the 28-days to reboot and renew. Your body isn’t done repairing you yet. There are still many things you will experience within that 28 days so don’t quit!

The Fast Metabolism Diet Phase 3 Exercise

The Fast Metabolism Diet is not just about foods. It has also exercises to follow in each phase. See The Fast Metabolism Diet According to Phase here. It is stated that in Phase 3, you must do some stress-reducing activities like yoga or deep-breathing.

It is already proven that yoga is one of the most effective physical exercises to lose weight. Other than that, it has many positive effects like energy level boost, better sex life, pain reducer, sleep improvement and many more . However, practicing yoga needs proper training and right guidance. Good and effective yoga program must be chosen carefully. One of the yoga programs I highly recommend is the Shapeshifter Yoga by Kris Fondran.

Kris Fondran is a Master of Exercise Science and has been teaching yoga for more than 12 years. No doubt she becomes one of the leading experts of yoga for fitness. Upon looking on her physical built, it is clear and proven that she is very healthy and fit, to think she has already three kids! Kris created a comprehensive system that contains several guides, videos and audios consisting all the needed steps to follow. The following are the contents included in Shapeshifter Yoga.

      1.       Shapeshifter Yoga Manual

It contains everything you need to start losing weight and achieve the lifestyle you dream. It contains the proper way of stretching, its background, the right and wrong way upon performing the stretching.

      2.       Yoga Pose Manual

Shapeshifter Yoga Pose Manual was carefully designed for a quick reference. It is covered into text or audio.

      3.       Yoga Flow Routine Guide

This guide will make it easier to stick with your practice. Simply print up these quick reference charts and post them in your training area. 

      4.       Yoga Pose Video Library

Every Yoga pose and dynamic exercise in the Shapeshifter Yoga is found on this video. Assured that it is clear, accessible and accurate exercise is found in here. It can be accessed through your desktop, or smartphone or even on your iPhone or other mobile devices.

      5.       Shapeshifter Yoga Follow along Video

This video feels like you are having your coach by your side. Every pose and deeper stretching is found here.

 

      6.       Shapeshifter Yoga Routine Follow Along Video

Kris walks you step by step through the Shapeshifter Flow, teaching you to tap into that groove, reminding you how to work with your breath, and giving exactly the right movement cues right when you need them so you get the most out of each session.

      7.       Follow Along Audio Files

If you don’t have desktop in your area and you are not fond of reading in print, then this is for you. You can load this on your iPod or any portable music device. Simply plug in your earphones and listen while following the routines just like listening to your personal coach.

That’s it! Those are the contents included in Kris Fondran’s Shapeshifter Yoga which I am so sure you would love. Include this on your phase 3 exercise and will see you in your next journey with the body you once dreamed of.

The Fast Metabolism Diet Survival Tips In Attending Events.

My fast metabolism program is done, what now?

Now that you're done with the fast metabolism diet program and living a healthy life, you find yourself happier and fitter than before. It boosts your confidence and now you are ready to show yourself in the world. But sometimes, with this kind of happiness we can't help but feel anxious and stress especially when the inevitable happens- attending events. Eating food is inevitable and we are afraid to get back to what we were before. What if I blow up? What if I'll gain more weight again?

Don't stress up! Remember what you learn during your fast metabolism program

Now we certainly can't have that! All the resources, knowledge you learned in fast metabolism program can come with you, through parties and events.  Remember not to stress yor body because it will signal your hormones to store fat in your body! You have to remember that you are now facing these events as a new person. We've already repaired your metabolism to keep it in fire to digest almost anything you eat. Most of all, food is your friend now! But if you're still worried about it, then here are the secret survival tips to minimize the damage when you know you're going to splurge.

Splurge Secret #1: The Big Dinner
1. Eat 10 to 15 grams of protein every two hours throughout the day.
- Eat like its phase 2, low glycemic, lots of vegetables especially protein which is easily absorbed. The'll be primed and pumped anything you shovel in.
2.  Get really excited about the event!
- as what was mentioned above, don't stressed up! Be excited! Look forward to the event! This will convince your body that there is no emergency and has no reason to stockpile fat. When you're at the party, your body will be having it's very own fat-burning party!

Splurge Secret #2 : The Sugar Binge
1. Eat natural sugars all day, have fruit at breakfast and fruit with lunch.
- Your body gets nicely and comfortably settled in to an elevated but stable blood sugar level.
2. Change all your snacks to protein only.
-This wil stabilize your metabolism and prep it to handle any garbage you put in.
3. Have Good Fats for dinner
- The fat will slow the rate of sugar delivery.
4. Enjoy Yourself
- Go to the party and whoop it up while you're eating that chocolate truffle torte. Then go dancing, relish it, don't you dare feel guilty!

Splurge Secret #3: Boozing it up
1. Have an organic, sulfire-free wine seems to have the least effect on liver function.
- If you are a wine conoisseur, you might want to explore your organic options.
2. If you really want a cocktail, go for the top-shelf liquors
- For they are cleaner, with fewer chemicals and fake ingredients for the liver to process.
3. Always drink 8 ounces of water every drink
- this will help your body compensate.
4. Don't drink alcohol alone
- balance alcohol with a fairly heavy animal protein like chicken, turkey, beef, fish.
5. Do not have alcohol in the morning

Now that you know the secret tips, worry no more and enjoy the party! Love what you eat!

The Fast Metabolism Diet Do's

The following are the Do's in The Fast Metabolism Diet

Rule #1: You must eat FIVE TIMES per day, 35 times per week

You may not skip any meals or snacks. This is crucial to repair the metabolism. It's nonnegotiable. Even if you're not hungry, you still have to eat.

Rule #2: You must eat EVERY THREE TO FOUR HOURS, except when you're sleeping.

Don't worry about how to fit all this eating into your busy schedule. The key is to time it to your individual schedule.

Rule #3:  You must eat WITHIN 30 MINUTES of waking. Everyday.

If you are dashing out the door and don't have time to sit down for a full meal, you can have morning snack first and your breakfast when you get to work. Don't exercise first before you put something in your stomach. You must eat something within the first 30 minutes.

Rule #4: You must stay on the plan for the FULL 28 DAYS.

The reason for this is to follow the natural circadian rhythm of the body. Individual weeks can be repeated again and again for additional weight loss, but the initial commitment has to be for the full four weeks to get true repair in all phases of the body.

Rule #5: You must STICK TO THE FOODS allowed in your phase.

You must do it religiously. If you are in Phase 1 and it's not on the food or meal map for Phase 1 days, don't eat it. The same goes for all three phases.

Rule #6: You must follow the phases IN ORDER.

That means two days of Phase 1 followed by two days of Phase 2 followed by three days of Phase 3. It is easiest to follow if you start the plan in a Monday.

Rule #7: You must drink HALF YOUR BODY WEIGHT in ounces of water everyday.

That means if you weigh 200 pounds, you have to drink 100 fluid ounces of water every day. If you weigh 180 pounds, that's 90 flu ounces of water each day.

Rule #8: Eat organic WHENEVER POSSIBLE.

Any synthetic chemical products you put into the body-including additives, preservatives, pesticides, insecticides, and hormones - have to be processed through the liver. Eat as cleanly as possible.

Rule #9: Meats must be NITRATE-FREE

Eat meat that is cured and preserved naturally, with foods like celery juice and sea salt. These are perfectly safe and easy to find. If you aren’t sure about a product, look at the ingredients label for words like “nitrate-free” and “naturally cured,” or ask the butcher if the meat is preserved with nitrates.

Rule #10: Exercise ACCORDING TO YOUR PHASE.

PHASE 1: Do at least one day of vigorous cardio, like running, the elliptical trainer, or an upbeat aerobic-based exercise class.

PHASE 2: Do at least one day of strength-training with weights.

PHASE 3: Do at least one day of stress-reducing activity like yoga or deep breathing, or enjoy a massage.

The Fast Metabolism Diet Rules for Maintenance

Whether you do the Fast Metabolism Diet for 28 days or another four, six, or eight cycles, at some point, you’ll need to stop the weight loss and settle in at a happy, healthy weight.

These are a few rules for you: 

 

When you are at your goal weight, you have graduated from dieting. You’ve tasted true,

vibrant health, and this will help you to continue reaping all the healthy
benefits you’ve worked so hard to achieve. This is a maintenance plan that really works, and
works for life.

The Fast Metabolism Diet - Ancient Harvest Quinoa

One of the legal grains that one can have in The Fast Metabolism Diet is the whole grain Quinoa. What we like about the Ancient Harvest brand is that it is organic. Quinoa is naturally gluten and wheat-free.

Ancient Harvest Quinoa

Ingredients
Organic Whole Grain Quinoa

Directions
Place 1 cup quinoa and 2 cups water in a 1.5 qt saucepan and bring to a boil. Reduce to simmer, cover and cook until all water is absorbed (10 - 15 minutes). When done, the grain appears soft and translucent, and the germ ring will be visible.
_____

Although quinoa has a bitter taste, Ancient Harvest washes it very well and removes the bitterness making it good tasting.

Take a look at the back of the box and you'll see some recipes included in it. The recipes are great to try, I enjoyed it in the morning. I like this one as I start my diet.

Quinoa (pronounced Keen Wha) is easy to digest, carbohydrate rich food, quick to prepare. For breakfast add fruit and perhaps some Stevia. Quinoa can be consumed at first phase of the Fast Metabolism Diet.

For a different yummy experience, try using a dressing of olive oil (phase 3), crushed garlic, crushed red pepper flakes. And throw something like few shrimp, or some shreds of chicken, or avocado into the mix. Note that these dressings can be applied during phase 3. Cilantro can be a good addition too!

Quinoa is a perfectly balanced food that is incredibly good for you.
This could be the best grain for the Fast Metabolism Diet.

______

Cooks in 10-15 minutes. Wheat free; gluten free. USDA Organic. Quinoa contains more high quality protein than any other grain. The National Academy of Sciences calls it one of the best sources of protein in the vegetable kingdom. Quinoa stands alone as a complete protein grain. It provides all the essential amino acids in a balanced pattern, close to the ideal set by the United Nations Food and Agriculture Organization. Quinoa contains no gluten. This makes quinoa the perfect food for people who follow a wheat free/gluten free diet. Quinoa is light, tasty and easy to digest. This delicate grain is much less filling than most other grains and pasta, and has a delicious nutty flavor all its own. Quinoa is quick and easy to prepare. Perfect for today's active lifestyle, quinoa can be served as a side dish; in soups; in salads; as a pilaf; even as a nutritious breakfast cereal. Country of origin: Bolivia.

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Foods to Eat in The Fast Metabolism Diet Phase 1

Foods to eat in The Fast Metabolism Diet Phase 1

 

 

• Meals
  • Eat 3 carb-rich, moderate-protein, low-fat meals, and 2 fruit snacks. Eat 5 times a day, every 3-4 hours
  • Make sure you eat enough complex carbohydrates each day
  • Breakfast: grain and fruit – within 30 minutes of waking
  • Snack: fruit – 3 hours later
  • Lunch: grain, protein, fruit, vegetable – 3 hours later
  • Snack: fruit
  • Dinner: grain, protein, vegetable
• Portion sizes for losing 20 pounds or less
  • Vegetables – unlimited phase-appropriate veggies
  • Protein – 4 ounces of meat, 6 ounces of fish, or ½ cup cooked legumes in all phases
  • Eggs – 3 egg whites
  • Grains – 1 cup cooked grains, or 1 ounce (about 28-30 grams) or about ¼ cup of crackers or pretzels
  • Fruit – 1 piece or 1 cup of phase-appropriate fruit
  • Fat – none added to food or cooking
  • For every additional 20 pounds you want to lose, add a half portion
• Choose organic where possible
• Vegetables and salad greens
  • Fresh, canned, or frozen
  • Arrowroot, arugula, bamboo shoots, beans (green, yellow, wax, french), beets, broccoli florets, cabbage (all types), carrots, celery (including tops), cucumbers, eggplant, green chiles, green onions, jicama, kale, leeks, lettuce (any except iceberg), mixed greens, mushrooms, onions (red and yellow), parsnips, peas (green, snap peas, snowpeas), peppers (bell, pepperoncini), pumpkin, rutabaga, spinach, spirulina, sprouts, sweet potatoes/yams, tomatoes, turnips, winter squash, zucchini/summer squash
• Fruits
  • Fresh or frozen
  • Apples, apricots, asian pears, berries (blackberries, blueberries, mulberries, raspberries), cantaloupe, cherries, figs, grapefruit, guava, honeydew melon, kiwis, kumquats, lemons, limes, loganberries, mangos, oranges, papaya, peaches, pears, pineapples, pomegranates, strawberries, tangerines, watermelon
• Animal protein
  • Lean meat: beef (filet, lean ground), buffalo meat (ground), pork (tenderloin)
  • Lean poultry: chicken (skinless, boneless white meat), game (partridge, pheasant), guinea fowl, turkey (breast meat, lean ground)
  • Processed meats: corned beef, deli meats (nitrate-free: turkey, chicken, roast beef), sausages (nitrate-free: turkey, chicken), turkey bacon (nitrate-free)
  • Lean fish: haddock (fillet), halibut (fillet, steak), pollock (fillet), sardines (packed in water), sole (fillet), tuna (solid white, packed in water)
  • Eggs – white only
• Vegetable protein / legumes
  • Beans (dried or canned: adzuki, black beans, butter beans, great northern beans, lima beans, navy beans, pinto beans, white beans), black-eyed peas, chickpeas/garbanzo beans, fava beans (fresh or canned), lentils/chana dal
• Broth, herbs, spices, and condiments
  • Brewer’s yeast, broth (beef, chicken, vegetable; free of additives and preservatives if possible), horseradish (prepared), ketchup (no sugar added, no corn syrup), mustard (prepared or dry), natural seasonings (Bragg Liquid Aminos, coconut amino acids, tamari), pickles (no sugar added), salsa, raw cacao powder, tomato paste, vanilla extract, peppermint extract, vinegar (any type)
  • Herbs – fresh or dried – all types
  • Garlic (fresh), ginger (fresh)
  • Spices and seasonings: black and white peppers, chili powder, cinnamon, crushed red pepper flakes, cumin, curry powder, nutmeg, onion salt, sea salt, Simply Organic seasoning
  • Non-caffeinated herbal teas or Pero beverage
• Sweeteners
  • Stevia, xylitol (birch xylitol or hardwood only)
• Grains and starch
  • Amaranth, barley, brown rice (rice, brown rice cereal, brown rice crackers, brown rice flour, brown rice pasta, brown rice tortillas), buckwheat, kamut (grain, bagels), millet, oats (steel-cut), quinoa, spelt (grain, spelt pasta, spelt pretzels, spelt tortillas), sprouted grain (sprouted grain bagels, sprouted grain breads, sprouted grain tortillas), teff, triticale, wild rice. Check they meet the guidelines above.
  • Nut flours
  • Brown rice cheese, brown rice milk, rice milk (plain)
  • Arrowroot, tapioca
• Healthy fats
  • None for this phase
• Beverages
  • Water. Drink half your body weight in ounces of water every day