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How drinking water can help to lose weight
Calculate how much water you should drink per day. For a long time it is assumed that drinking water helps to lose weight. However, 30 to 59% of adults in the US who want to lose weight drink more water than before. A lot of research has shown that more water drinking can help with weight loss and weight control. This article explains how drinking water can help with weight loss.
Drinking water can make you burn more calories.
Stop drinking soda - Stop sugar. Most of the studies mentioned below looked at the effect of drinking one portion of half a liter of water a day. Water drinking increases the amount of calories that you burn by the energy consumption at rest. In adults, energy consumption seems to increase by 24-30% within 10 minutes after drinking water. This takes at least 60 minutes. Support for this was found in a study in obese children, with a 25% increase in energy consumption at rest after drinking cold water. A study in women with obesity examined the effects of increasing water intake to more than one liter per day. The result was that this resulted in an additional weight loss of 2 kg over a 12-month period. As these women do not adjust their lifestyle, except to drink more water, these are very impressive results. In addition, both studies indicate that drinking half a liter of water results in a burn of 23 calories extra. On an annual basis this amounts to about 17,000 calories - either more than 2 kg fat. In several other studies, people with obesity were followed who drank 1-1.5 liters of water a day for a few weeks. A significant reduction was noted in body weight index (BMI), waist size and body fat. These results may be even more impressive if the water is cold. If you drink cold water, your body uses extra calories to get water at body temperature.
In short: Half a liter of water per day can increase calorie burn for at least an hour. Some studies show that this can lead to moderate weight loss.
Drinking water before the meal can inhibit the appetite
Some people claim that drinking water before eating reduces appetite. That seems to be true to some extent, but applies almost exclusively to middle-aged and elderly people. Studies with older people have shown that drinking water for breakfast caused a 13% decrease in calorie intake while eating. Although this may be very beneficial in middle-aged people, research with younger people does not show the same impressive reduction of calorie intake.
In short: drinking water for the meal can reduce appetite in middle-aged people. Healthy eating practices. Therefore, they eat less, which leads to weight loss.
There is a connection between more water drinking on the one hand and lower calorie intake and lower risk of weight gain on the other hand
Because water naturally does not contain calories, it is logical to associate drinking with calorie reduction. This is mainly because you drink water instead of other drinks, which often contain many calories, and sugar. Observational studies show that people who drink water mainly drink up to 9% (200 calories) on average. Water drinking can also help to prevent weight gain in the long run. In general, an average person is about 1.45 kg heavier per 4 years.
This increase can be reduced by:
- Adding a glass of water: Increase your daily water consumption by 2.5 L can limit this weight gain by 0.13 kg.
- Other drinks replaced with water: A glass of sugar-sweetened beverage replaced with a large glass of water can reduce the 4-year weight gain by half a kilo.
It is especially important to encourage children to drink water because they can help prevent overweight. Is water healthy? A recent study at schools aimed at reducing obesity rates by encouraging children to drink water. Water fountains were placed in 17 schools and lessons were given about water consumption in the second and third classes. After one school year, the risk of obesity decreased by as much as 31% in schools where more water was consumed.
In short: More water drinking can lead to less calorie intake and can reduce long-term risk of weight gain and obesity, especially in children.
How much water should you drink?
Why should you drink water when you want to lose weight? Many health settings recommend drinking about 2 liters of water a day (8 glasses). But this amount is completely random. As with so many things, the required amount depends entirely on the individual. People who sweat a lot, for example, or who have a lot of sports may need more water than less active people. Older people and nursing mothers should also take better care of their water intake. Remember that you also take water from many foods and beverages such as coffee, tea, meat, fish, milk and especially fruits and vegetables. It's a good rule to always drink water if you have thirst and then drink as much as you are thirsty about. If you notice that you have a headache or a bad mood, or you are constantly hungry or struggling with concentration, you may suffer from a mild form of dehydration. Drinking more water may fix this. Based on the studies, drinking from 1 to 2 liters of water per day should suffice to help with weight loss. So how much water do you drink now:
- In liters: 1-2
- In glasses (2.5 L) 4-8
But this is a general directive. Some people need less and others may be more. It is also not advisable to drink too much water because it may cause water poisoning. This can even lead to death, such as in drinking water games.
In short, according to research, 1-2 liters of water per day are sufficient to help lose weight, especially when it is drunk for the meal.
To think about
Water can really help to lose weight. It's 100% free of calories, helps burn more calories and even suppresses your appetite when consumed for food. The benefits are even greater if you replace sugar-containing drinks with water. It's a very easy way to get less calories and sugar. However, remember that you really have to do a lot more than drink water if you really want to lose weight. Water is just one small part of the puzzle.