How Drinking More Water Can Help You Lose Weight

For a long time, drinking water was thought to help you lose weight.

In fact, 30-59% of American adults try to lose weight by increasing their water intake.

Many studies have shown that drinking more water can be beneficial in weight loss and maintenance.

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Drinking water can burn you more calories

Most of the studies listed below looked at the effect of serving 0.5 liters (17 oz) of water.

Drinking water increases the number of calories you burn, known as energy expenditure at rest.

Rest energy expenditure in adults has been shown to increase from 24% to 30% within 10 minutes of drinking water. It lasts at least 60 minutes.

In support of this, a study of overweight and obese children found a 25% increase in energy expenditure at rest after drinking cold water.

One study of overweight women examined the effects of consuming more than 1 liter (34 oz) of water per day. They discovered that over a 12-month period, this resulted in an additional 2 kg (4.4 lb) of weight loss.

Since these women made no lifestyle changes other than drinking more water, these results are very impressive.

Additionally, both studies indicate that drinking 0.5 liters (17 oz) of water burns an additional 23 calories. Annually, it adds about 17,000 calories or 2 kg (4.4 lb) more fat.

Several other studies have observed overweight people who drink 1 to 1.5 liters (34 to 50 oz) of water per day for several weeks. They have significantly reduced weight, body mass index (BMI), waist circumference and body fat.

These results can be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to heat the water to body temperature.

You can track your water usage through the WWW app. Doing this while hydrated can help you reach your goals.

SUMMARY:

Drinking 0.5 liters (17 oz) of water can increase the number of calories burned for at least an hour. Some studies show that it can lead to moderate weight loss.

Drinking water before eating can reduce appetite

Some people claim that drinking water before meals reduces appetite.

In fact, there seems to be some truth behind this, but almost exclusively between middle-aged and older adults.

Studies in older adults have shown that drinking water before each meal can increase weight loss by 2 kg (4.4 lbs) over a 12-week period.

One study found that overeating and obese middle-aged participants who drank water before each meal consumed more water than a group that lost 44% more weight.

Another study further found that drinking water before breakfast reduced the number of calories eaten during meals by 13%.

While this may be very beneficial for middle-aged and older people, studies of younger people have not shown the same impressive reduction in calorie intake.

SUMMARY:

Drinking water before meals can reduce appetite in middle-aged and older people. It lowers your calorie intake and leads to weight loss.

Drinking more water is associated with reduced calorie intake and the risk of weight gain

Since water is naturally calorie-free, it is usually associated with reduced calorie intake.

This is mainly because you then drink water instead of other drinks which are often high in calories and sugar.

Observational studies have shown that people who drink most water have at least 9% (or 200 calories) fewer calories on average.

Drinking water can also help prevent long-term weight gain. In general, the average person gains about 1.45 kg (3.2 lb) every 4 years.

This amount can be reduced to:

Adding 1 cup of water: Increasing your daily water intake by 1 cup can reduce this weight by 0.13 kg (0.23 pounds).

Replacing other drinks with water: Serving a sugar-sweetened drink with 1 cup of water can reduce the weight of a 4-year-old by 0.5 kg (1.1 lbs).

Encouraging children to drink water is especially important, as it can protect them from being overweight or obese.

A recent study conducted in schools aims to reduce the rate of obesity by encouraging children to drink water. They installed water fountains in a school and taught classrooms about water use for second and third-grade students.

A school year later, the risk of obesity was completely reduced by 31% in schools that had increased water intake.

SUMMARY:

Drinking more water can reduce calorie intake and the risk of obesity and long-term weight gain, especially in children.

How much water should you drink?

Many health authorities recommend drinking eight 8-ounce glasses of water (about 2 liters) a day.

However, this number is completely random. As with many things, the need for water is completely up to the individual.

For example, people who sweat a lot or exercise regularly may need more water than people who are not very active.

Older people and nursing mothers should also monitor their water intake more closely.

Remember that you also drink water from many foods and beverages such as coffee, tea, meat, fish, milk, and especially fruits and vegetables.

As a general rule of thumb, you should always drink water when you are thirsty and drink enough to satisfy it.

If you notice you have a headache, are in a bad mood, are constantly hungry, or have trouble concentrating, you may be mildly dehydrated. Drinking more water can help solve this problem.

According to research, drinking 1-2 liters of water a day should be enough to help you lose weight.

Here's how much water to drink in different sizes:

Litter: 1-2.

Ounces: 34-67.

Glasses (8 oz): 4-8.

But this is only a general guide. Some people need less, others may need more.

Also, drinking excessive amounts of water is not recommended as it can be toxic to the water. There have even been deaths in extreme cases, such as during racing competitions.

SUMMARY:

According to studies, 1-2 liters of water a day is enough to help you lose weight, especially before meals.

BOTTOM LINE:

Water can be really helpful for weight loss.

It's 100% calorie-free, helps you burn more calories, and can even suppress your appetite after eating before meals.

The benefits are even greater when you replace sweetened beverages with water. This is a very easy way to cut down on sugar and calories.

However, keep in mind that if you want to lose a significant amount of weight, you must do more than just drink water.

The water puzzle is just a very small piece.