You’ve probably heard it many times: drinking more water will help you lose more weight. But does water really help in weight loss? The short answer is yes. Because drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant.
In this article, you will learn 4 reasons that drinking water may help you to lose weight. We also look at how much water you should drink each day.
1- MAKE SURE YOU DRINK ENOUGH WATER:
Here’s how much water you should drink, in different measurements:
- Liters: 1–2.
- Ounces: 34–67.
- Glasses (8-oz): 4–8.
However, this is just a general guideline. Some people may need less, while others may need a lot more. Also, it is not recommended to drink too much water either, as it may cause water toxicity. So keep it balanaced and close to the averages written above because that will help you lose calories.
How do you know if you’re getting enough water? A general rule is to check the toilet after you’ve gone to the bathroom. You’ll know you’re well-hydrated if your urine is clear or very light yellow in color. The darker your urine, the more water you need to drink, especially if weight loss is your goal. Try this Water Intake Calculator to see if you’re staying hydrated enough for your weight loss goals!
2- DRINK BEFORE YOU EAT:
Because water is an appetite suppressant, drinking it before meals can make you feel fuller, therefore reducing the amount of food you eat. Health resource website states that drinking water before meals results in an average reduction in intake of 75 calories per meal.
Let’s do the math of drinking water before just one meal per day would cause you to ingest 27,000 fewer calories per year. Therefore, You’d lose about 4 kg (about 8 pounds) per year just from drinking water! Now imagine if you drank it before each meal.
3- REPLACE CALORIE-FILLED DRINKS WITH WATER:
This might be the hardest step to apply :). Ditch the sodas and juice and replace them with water to help you lose weight. If you think water tastes boring, add a slice of lemon. A glass of water with lemon is a recipe for successful weight loss because the pectin in lemons helps reduce food cravings. Think water doesn’t really help with weight loss? Give up those sugary drinks for just a few weeks and see the difference.
4- DRINK IT ICE COLD:
Rocio Salas-Whalen, MD, from New York Endocrinology, said that drinking cold water acts as a thermogenic to increase your metabolism, though she noted that this increase is only temporary – as seen in the Journal of Clinical Endocrinology & Metabolism study where metabolism increased 30 percent in participants for over an hour – so you should be drinking H2O throughout the day.
Take Home Message
Water is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. However, keep in mind that you’re going to have to do a lot more than just drink water if you need to lose a significant amount of weight.