Drinking water is thought to have helped to lose weight long ago.
In fact, 30-59% of adults in the US try to lose weight by drinking plenty of water .
Many studies suggest that drinking plenty of water can be beneficial weight loss and maintain health .
This article will explain why drinking water can help you lose weight.
Drinking lots of water can make you burn calories.
Most of the studies listed below show the effect of drinking one, 0.5 liters (17 oz) of water.
Drinking water increases the amount of calories burned, also known as a way to help drain energy while resting .
In adults, energy consumption for rest is said to increase by 24-30% within 10 minutes after drinking water. This lasts for at least 60 minutes .
A study of overweight and obese children supported this when it indicated that energy consumption for rest increased by 25% after drinking cold water .
A study in overweight women examined the effect of increased drinking water intake per 1 liter (34 oz) per day. They found that in 12 months, they lost an additional 2 kg (4.4 lbs) .
The fact that these women did not change their way of life except for drinking a lot of water gave really impressive results.
In addition, both studies show that taking 0.5 liters of water (17 oz) will burn 23 calories more. By year, the total calories burned up to about 17,000 calories - or more than 2 kg (4.4 lbs) of fat.
Several other studies have examined overweight people who drink 1-1.5 liters (34-50 oz) of water a day for several weeks. They have significantly reduced body weight, body mass index (BMI), waist circumference and body fat .
These results may be even more impressive when the water you drink is cold water. When you drink cold water, your body will have to use more calories to warm the water to fit your body temperature.
Crux: Drinking 0.5 liters of water (17 oz) can increase calories burned for at least an hour. Some studies show that this may lead to a moderate reduction in the amount of heavy access.
Drinking water before meals can reduce appetite
Some people claim that drinking water before eating reduces appetite.
In fact, this is partly true, but it's mostly true for middle-aged and older people .
Studies of older adults indicate that drinking water before each meal for a period of 12 weeks can lose up to 2 kg (4.4 lbs)
In one study, overweight and obese middle-aged people who drank water before meals could lose more than 44% of their body weight, compared to those who didn't drink much water .
Another study showed that drinking water before breakfast reduced calories consumed in meals by 13% .
Although this is very beneficial for middle-aged and elderly people, studies of young people do not have such impressive calorie reduction.
Crux : Drinking water before meals can reduce appetite in middle-aged and elderly people. It consumes calories in the body, leading to weight loss.
Drinking more water is associated with reduced calorie intake and less risk of weight gain
Since natural water does not contain calories, it is often related to reducing calories in the body.
The main reason is that you drink water instead of other soft drinks that often contain lots of calories and sugar .
Observational studies have shown that drinkers are mainly water with up to 9% (or 200 calories) less than the amount of calories absorbed by a person drinking soft drinks .
Drinking water may also help prevent long-term weight gain. In general, the average person increases by 1.45 kg (3.2 lbs) every 4 years .
This amount can be reduced by:
- Add a glass of water: Increasing your daily water consumption to 1 millimeter can help you reduce this amount to 0.13 kg (0.23 lbs).
- Replace other types of water with filtered water: Replacing sugary drinks with a glass of water can reduce a person's weight by 4 years by 0.5 kg (1.1 lbs).
Encouraging young children to drink filtered water is especially important because it can help prevent overweight or obesity .
A recent school study aimed at reducing obesity rates by encouraging children to drink filtered water. They installed water taps at 17 schools and had lessons about water consumption for 2nd and 3rd graders.
After one year of schooling, the risk of obesity has dropped to 31% in the school environment due to more drinking water use .
Crux: Drinking more water can lead to lower calories and a lower risk of long-term weight gain and obesity especially in children.
So how much water should you drink?
Many health agencies recommend drinking 8 glasses of water a day (about 2 liters).
However, this number is purely random. Because the demand for water depends on the condition of each individual .
For example, people who sweat a lot and practice regularly may need more water than passive people.
Elderly and nursing mothers also need to control the amount of water they drink more closely .
Remember that you also get water from a variety of foods and soft drinks like coffee, tea , meat, fish, milk and especially fruits and vegetables.
As a general rule, you should drink water when thirsty and drink enough to satisfy your thirst.
If you have a headache or are in a bad mood or are always hungry or distracted, you may be experiencing mild dehydration. Drinking more water can help overcome this .
According to research, drinking 1-2 liters of water a day can help with weight loss.
And this is the amount of water you need every day , recorded in different measurement units:
- Liter: 1-2.
- Ounce: 34-67
- Cups (8-oz): 4-8
However, this is only a general guide. Some people need less, while others may need more.
Also, do not drink too much water because it can be . This can even kill people in extreme cases, such as during drinking competitions.
Crux : According to some studies, 1-2 liters of water a day helps you lose weight, especially when drinking water before meals.
Message for you
Water can be very effective in helping you lose weight.
Water has no calories and can help you burn calories, can even reduce cravings if you drink water before meals.
The effect is even higher if you drink filtered water instead of sugary soft drinks. Cutting down on high sugar and calorie intake is quite easy.
However, keep in mind that you will have to practice more than just drinking water if you want to lose weight as desired.
Because water is just a small part of the factors that can help you lose weight.