Drinking water not only helps you to lose weight but is also important to keep the body hydrated as it contributes to several processes such as muscle activity and digestion.
However, the extent to which water consumption affects weight reduction is still unknown in the medical community.
35-60 percent of US people are trying to lose weight through their water consumption as it indicates that increasing water intake might help with weight maintenance and loss.
In this article, we will be looking at all about drinking water and weight loss.
Contents
Ways That Drinking Water Could Help Lose Weight
Here are some ways that drinking water could help lose weight:
Makes You Feel Full
The brain receives signals from the stomach telling it to stop eating once it is satisfied. By helping to fill up the stomach, water might help people to feel fuller for longer and eat less.
As a result, one could easily conclude that drinking plenty of water throughout the day could be one of the efficient ways to stop feeling hungry all the time.
Another scenario is when someone believes they are hungry when they are truly thirsty. To avoid mindless snacking, try drinking water before reaching for food.
In a study conducted in 2014, 60 overweight women drank five hundred milliliters of water along with their usual water intake for eight weeks.
They did this before breakfast, then lunch, and then dinner. The subjects’ body mass index, body fat, and overall weight decreased. Additionally, they reported decreased appetite.
Calorie Burn Is Increased By Water
In accordance to some research, drinking water could aid in calorie burning. 10 participants who drank five hundred milliliters of water in a 2014 study noticed an increase in their energy use.
In the 80 minutes after consumption of water, they burnt 3% to 5% more calories than they usually do.
The body’s resting expenditure of energy, or the number of calories that get burned while at rest, might also momentarily increase with the consumption of water.
As the body burns calories to heat the water for better digestion, drinking cold water might increase the benefits of water’s ability to burn calories.
Water Aids In The Body’s Waste Removal Process
Dehydration prevents the body from properly eliminating waste such as feces or urine.
The kidneys retain vital electrolytes and nutrients while filtering waste and pollutants with the aid of water.
The kidneys retain a lot of fluid when the body is dehydrated. Lumpy or stiff feces or constipation are different symptoms of dehydration.
Water facilitates the movement of waste by easing stiff stools. Water could also aid in the body’s recovery from digestive issues.
People who accumulate waste in their bodies could experience fatigue, bloating, and swelling. The waist could grow larger as a result of bloating.
A smart approach to prevent retaining waste, that might result in a loss of some extra pounds, is to stay hydrated.
Reduces Liquid High-Calorie Intake
By consuming sweetened tea or coffee, juice, and soda, it is simple to consume liquid calories. The majority of people also disregard the calories in sports or alcoholic drinks.
Long-term weight-loss advantages could result from substituting high-calorie drinks each day with calorie-free liquids or water, including herbal tea.
A result from three cohort studies discovered that switching three or more high-calorie drinks for non-calorie ones each day for 6 months led to an average weight loss between 3 and 3.5%.
By a study, women and men who swapped one serving of a sugary beverage for a low-calorie beverage or water each day for four years acquired 0.48 kilograms less weight than a comparable group who had made no modifications.
As per the same study, those who swapped at least one serving of fruit juice for a low-calorie beverage or water gained 0.30 kg less weight than those who did not.
To Burn Fat, You Need To Drink Water
The body cannot adequately digest stored carbohydrates or fat without water. Lipolysis is the term used to describe the breakdown of fat.
In the first stage of this procedure, fatty acids, glycerol, and hydrolysis are produced from the interaction of water molecules with triglycerides.
Burning off stored fat as well as fat from drink and food requires adequate hydration.
In a 2016 study, greater water consumption induced an increase in fat loss and lipolysis in animal experiments.
Water Facilitates Exercise
Exercise is one of the most crucial elements of any weight loss program. Water facilitates connective tissue, muscle, and proper joint movement.
Additionally, it supports the healthy functioning of the lungs, heart, and different organs as they increase activity during exercise.
Hydration lowers the possibility of issues that might hinder a successful workout, like cramping and weariness in the muscles.
To prevent dehydration, make sure to drink water before exercise, during exercise, and after exercise.
Water should always be available, especially if exercising in extremely sunny, hot, and muggy weather.
Conclusion
Water is an excellent aid in weight loss as it increases calorie burn, is calorie-free, and, if taken before meals, might reduce hunger.
The advantages of switching to water from sugary drinks are considerably more significant. First, it is a simple technique to reduce calorie and sugar intake.
However, remember that if you want to shed a large portion of the weight, you would need to do significantly more than only drinking water.
Personally speaking, I am one of those people who like to drink alcohol frequently. As a result, I switched to low-calorie alcoholic drinks so that my total calorie intake is restricted and I am not deviating from the weight loss process.
This tiny little change significantly impacted the total calorie I consumed during the whole day.
By science, water could aid with the loss of weight in several different ways. For example, it might help you to lose weight by increasing your metabolism, decreasing your hunger, and making exercise more effective and straightforward.
Numerous dispositions, actions, and attitudes could influence your body weight, but if you want to lose your weight moderately and gradually, making sure you are well-hydrated might be a brilliant idea.