Drinking water can help you lose weight, according to a long-held fitness industry belief. Despite the fact that many studies and fitness gurus accept this theory, the medical profession is divided on the extent to which water consumption affects weight reduction. Numerous studies have looked at the link between water and weight loss or overall health; in this post, we’ll look at a few of the ways water can help you lose weight.
Water is Filling and Calorie-Free
It is very easy to ingest more calories than one intends when drinking liquids. One 12-ounce can of cola contains over 150 calories. About 125 calories are in a glass of wine. Water has no calories and is a healthier alternative to a high-calorie sugary beverage. Drinking water can help you lose weight by signaling to your brain that your body is full.
A 2014 study from Virginia Tech examined the effects of drinking water before a meal in 48 adults aged 55 to 75. The participants in the study were split into two groups. Before each meal, one group drank around 500 mL of water, whereas the other did not. During the trial, all of the participants ate a low-calorie diet. Water drinkers lost about 2 kg more than non–water drinkers over the course of 12 weeks, suggesting that ingesting 500 mL water before each main meal, when paired with a controlled diet, leads to higher weight reduction than a diet alone.
Water Hydrates You and Gives Your Body Energy
Dehydration is a prevalent problem that affects how our bodies work. Constipation, water retention, and poor urine production are all symptoms of dehydration. Water helps your body and organs perform more efficiently. For example, when the kidneys are sufficiently hydrated, they can filter and eliminate toxins from the body faster. When a person is dehydrated, on the other hand, the kidneys retain water, causing bloating and other health issues.
Water also aids digestion by preventing waste from accumulating in your bowels. When waste travels slowly through the body, it can cause stomach pain, nausea, bloating, and fatigue. Drinking water can help the body remove toxins faster.
Water Helps Workouts
While keeping track of how many calories you consume and burn is necessary for weight loss, sticking to a regular exercise routine is also essential. Water aids the body’s ability to function properly, allowing muscles, connective tissues, and joints to move freely. Being properly hydrated also aids key organs such as the lungs and heart in performing at their best while exercising. Drinking water before, during, and after an exercise routine lowers the chance of the body or muscles breaking down prematurely.
How Much Water is Enough
When it comes to water consumption, there is no one-size-fits-all solution. Climate, age, exercise level, weight, and overall health may all influence how much and how often a person should drink. In the United States, the National Academy of Medicine (NAM) recommends that an adult woman drink 2,700 mL of water per day and an adult man drink 3,700 mL per day.
If you would like to increase your water intake, try this:
- Set a goal to drink at least one 8-ounce glass of water before breakfast, lunch and dinner
- Purchase a reusable water bottle, that tracks water intake
- Drink water before, during and after workouts
- Eat more liquid-rich meals like soups, stew or nutrient shakes
- Eat foods with high-water content such as watermelon, tomatoes, celery, cucumbers, and lettuce
To summarize, while drinking more water will not help you lose weight on its own, staying hydrated will help your essential organs, digestive system, and metabolism work at their best. Water can also help you consume fewer calories overall. Drinking a glass of water before a meal has been found to help you consume fewer calories. If drinking plain water is too difficult, try sparkling water or zero-calorie teas like green tea, chamomile, or black tea—the calorie savings will rack up.
Body and Way of Life Fitness
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