You Can Lose Weight By Drinking Water? What Experts Say
- Drinking water can increase metabolism and lead to greater weight loss (2).
- Drinking 500ml of water before each meal is effective for weight loss (3).
- Replacing sugar-sweetened beverages with water can lead to significant weight loss (4).
Are you struggling to lose weight? Have you tried various diets and exercise routines, but still haven't seen the desired results? Well, what if we told you that something as simple as drinking water could help you shed those extra pounds? Yes, you read that right! Drinking water can help you lose weight. But don't just take our word for it - experts have been raving about the benefits of drinking water for weight loss for years. In this article, we'll explore what experts have to say about the relationship between water and weight loss. We'll also provide you with some tips on how to incorporate water into your weight loss routine. So, grab a glass of water and read on to discover how you can lose weight by drinking water.
What Experts Say About Water For Weight Loss
Water consumption is crucial for health, but it can also aid in weight loss. Water consumption prior to meals assists in minimize calorie intake and promoting weight loss, according to experts. According to a 2009 study, those who drank water prior to meals experienced a 44% greater weight loss over the course of 12 weeks than those who did not (1). According to a different study, drinking water can boost metabolism and facilitate weight loss (2).
Also, drinking water can make you feel fuller and help you avoid overeating. According to a study in the journal Obesity, consuming 500 ml of water eight weeks prior to each meal caused overweight women to lose a considerable amount of weight, lower their body mass index (BMI), and have less appetite (3).
By enhancing digestion and minimizing bloating, getting adequate water can also aid in weight loss. Your body can more effectively digest meals and eliminate waste when you are well hydrated, which might result in a flatter stomach and less water retention.
How Much Water Should You Drink Daily?
Your daily water consumption needs may change depending on your age, sex, degree of exercise, and climate. A typical recommendation is to consume at least 8 glasses (64 ounces) of water each day. By doing this, you can avoid dehydration-related overeating and maintain appropriate hydration.
You might need to hydrate yourself even more if you're trying to lose weight. According to research published in the journal Obesity, overweight adults who drank 2 cups (500 ml) of water before every meal shed a lot more pounds than those who didn't (3). Also, consuming more water can lessen the desire for sugary foods and beverages.
Drinking Water Before Meals
One of the best ways to use water for weight loss is to drink it before meals. The reason is because it makes you feel fuller, discourages overeating, and hence can aid in calorie reduction. The 30 minutes prior to meals should be spent consuming at least 16 ounces of water, according to experts.
Infusing your water with herbs or fruits like lemon, cucumber, or mint will help give it some taste. This can help you maintain your weight loss objectives while making drinking water more enjoyable.
Drinking Water Instead of Sugary Drinks
Sugary drinks are extremely addicting. Hence, opting for water instead will definitely bring you closer to reaching your weight loss goals. This is because sugary drinks are high in calories and can contribute to weight gain, while water has zero calories and can help you feel full.
According to a 2010 study, switching from sugar-sweetened beverages to water can result in significant weight loss and better health results (4). Plus, substituting water for sweetened beverages can lower your chance of developing diseases like diabetes and cardiovascular disease.
How Can I Drink Water To Lose Weight Fast?
Water consumption can be an effective weight loss strategy. Here are some pointers for including water in your diet:
- Throughout the day, consume at least 8 glasses of water.
- Reduce calorie intake by drinking water before meals.
- To consume fewer calories, swap sugary drinks for water.
- To speed up metabolism and suppress hunger, drink cold water.
- Water can be made more pleasurable by adding lemon or other flavors.
Keep in mind that simply drinking water won't help you lose weight. For the best benefits, it should be used in conjunction with a balanced diet and frequent exercise.
Other Benefits of Drinking Water
Drinking water offers numerous additional health advantages besides weight loss. Enough water consumption can help with digestion, avoid constipation, and enhance skin health. Moreover, it can enhance cognitive function, lower the danger of kidney stones, boost mood, and increase vitality.
Drinking water is a simple and effective way to support weight loss and improve overall health. Experts advise drinking a minimum of 8 glasses of water per day, and drinking water before meals can help reduce calories and prevent overeating. Also, switching to water from sugary beverages and enhancing it with flavors like lemon will help you maintain your weight loss objectives. For maximum effects, keep in mind that drinking water should be paired with a nutritious diet and regular exercise. So start hydrating your way to greater health by grabbing a glass of water!
Enjoy reading? Check out this related article: Motivational Quotes About Weight Loss To Help You On Your Journey
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- Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2009). Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity, 18(2), 300–307. https://doi.org/10.1038/oby.2009.235 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/
- Vij, V. A. (2013). Effect of “Water Induced Thermogenesis” on Body Weight, Body Mass Index and Body Composition of Overweight Subjects. JOURNAL of CLINICAL and DIAGNOSTIC RESEARCH. https://doi.org/10.7860/jcdr/2013/5862.3344 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/
- Vij, V. A. K., & Joshi, A. S. (2014). Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. Journal of Natural Science, Biology, and Medicine, 5(2), 340–344. https://doi.org/10.4103/0976-9668.136180 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4121911/
- Malik, V. S., Popkin, B. M., Bray, G. A., Després, J.-P., & Hu, F. B. (2010). Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk. Circulation, 121(11), 1356–1364. https://doi.org/10.1161/circulationaha.109.876185 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/
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