Drinking Water To Lose Weight
The benefits of water are eulogized by one and many. But does drinking water help you to lose weight work? Many people are confused about this question.
It is definitely a fact that water helps in the functioning of the different bodily functions and can most certainly help a dropping metabolic rate. Several research studies have reported likewise.
Many weight loss solutions also include drinking more water as a part of their program. Water has zero calories, it is refreshing and gives you a full feeling. So, if you are on a weight loss regimen, make sure you drink at least eight glasses of water daily.
How Does Water Help in Weight Loss?
- A lot of times thirst is actually mistaken for hunger. So drinking enough water helps to keep the body satiated and bring down the snacking urges. However, sodas and other such drinks are steeped with sugar and can be categorized as high calorie foods. They can only add on empty calories without any nutrition. Water has no calories and is beneficial in many ways. In fact, it is a zero calorie drink. Drinking water regularly would enable you to replace this unnecessary sugar intake and cut down on your calories and is something which is the best in quenching thirst.
- When one gets started on a weight loss regimen, the initial weight loss is mainly due to water loss. Hence, for the greater good of your health and not only weight loss, it is essential to drink enough water to avoid being dehydrated.
- The metabolic rate of the body is greatly affected by dehydration. So drinking water helps in the different life processes and in turn helps the metabolic rate to spike up. A study from Berlin’s Franz-Volhard Clinical Research Center showed that water increased the metabolism in men and women by 30%. Increased metabolism would mean increased calorie burn and weight loss.
- The toxins produced as metabolic wastes need water to be flushed out of the body.
- A properly hydrated body is also less lethargic and has the energy to engage in physical activities which in turn helps to burn calories. This is so because the oxygen levels in the blood circulated in the body is depleted in an instance of dehydration. So drinking water helps to supply more oxygen to the muscles and energizes the body.
- Drinking enough water is especially important for individuals who work out to create a calorie deficit. This is so because water helps to lubricate joints and muscles and helps them to be less sore and heal faster.
- It is extremely important to metabolize fiber in taken as a part of diet. Fiber could make one bloated and full if enough water is not present to help them discharge them as a part of feces. This is because fiber is mostly indigestible and can help cure constipation.
How much water to drink and how to drink water for weight loss?
How much water an individual would need would definitely depend on his height, weight, diet, the intensity of activity he engages in, temperature and humidity. A rule of thumb suggests drinking at least 8 glasses of water in a day. However, for someone who works out or has an occupation which involves strenuous physical activity, the amount of water required to be drank would be much more.
Again, if someone eats a lot of fruits and vegetables with high water content like water melon, cucumber etc then chances are that a lot of his water requirements are taken care of by these fruits and vegetables.
One theory suggests that drinking water ice cold water can help in weight loss. When the body tries to stabilize the internal body temperature, it is forced to use up more calories in the process. Thus this can help in burning calories and weight loss. In addition to weight loss, drinking water helps in the digestive processes, improves skin tone and other body functions.
Studies to prove that drinking water helped in weight loss
According to research, drinking ample amount of water does help you to lose weight. As per an abstract submitted by a nutrition expert at Virginia Tech, individuals who drank 2 glasses of water every time 20-30 minutes prior to every meal lost weight faster than others. Also, it was observed that these individuals lost significant amount of weight when compared to those who didn’t drink water prior to meals.
Another study made by Davy and associates, which was published in the “Journal of the American Dietetic Association”, identified that individuals who drank water before every meal ate around 75 fewer calories during that meal.
This literally means that you can lose around 14 pounds if you eat 75 fewer calories every meal in a year. Also, even if you are dehydrated by 1%, a significant drop is seen in your metabolism. This can also create an interference with your weight loss.
Therefore, it is imperative to stay well hydrated, especially if you are attempting to lose weight. Therefore, you should aim to eat more water-based food such as low-fat dairy, vegetables and soups. These reduce the calorie density of your meals and sets in early satiation. Hence, water is an essential component which can help you lose weight.