6 Reasons Why Drinking Water Helps Lose Pounds

Several studies support the theory that drinking water is beneficial for weight loss. Additionally, water is essential for many factors that play a role in weight loss, including digestion and muscle function. However, the medical community is still not sure about the effect of water intake on weight loss. In this article, discover six reasons why drinking water can help a person lose weight. We also look at how much water a person should drink each day.

Six reasons why drinking water can help you lose weight

Researchers still don’t know why drinking more water helps a person lose weight, but several studies show a positive relationship between increased water intake and weight loss.

Here are six reasons why water can help with weight loss.

1. Water is a natural appetite suppressant

When the stomach feels full, it sends signals to the brain to stop eating. Water can help take up space in the stomach, causing a feeling of fullness and reducing hunger.
A person may also think they are hungry when they are already thirsty. Drinking a glass of water before anything to eat can help reduce unnecessary snacking. In a 2014 study, 50 obese women drank 500ml of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water intake, for 8 consecutive weeks. Participants experienced a decrease in body weight, body fat, and BMI. They also reported appetite suppression.

2. Water increases calorie burning

Some research suggests that drinking water can help burn calories. In a 2014 study, 12 people who drank 500ml of cold water and room temperature water experienced an increase in energy expenditure. They burned 2-3% more calories than usual within 90 minutes of drinking water. Water can also temporarily increase the body’s energy expenditure at rest, that is, the number of calories burned during rest. Drinking cold water can enhance water’s calorie-burning benefits because the body expends energy, or calories, by heating the water to digest it.

3. Water helps get rid of waste products from the body

When the body is dehydrated, it cannot properly eliminate waste in the form of urine or stool. Water helps the kidneys filter toxins and waste products, while the organ retains essential nutrients and electrolytes. When the body becomes dehydrated, the kidneys retain fluid. Dehydration can also lead to hard or lumpy stools and constipation. The water allows the waste to flow out by softening or softening the hard stool. Water also helps the body recover from digestive problems such as diarrhea and indigestion. When waste builds up in the body, people can feel bloated, bloated, and tired. A bulge can add inches to a person’s height. Staying hydrated is a good way to avoid retaining litter, which can add a few extra pounds.

4. Drinking water can reduce total liquid calories

Water is a calorie-free alternative to energy drinks or fruit juices. It’s easy to increase your liquid calories by drinking soda, fruit juice, or sweetened coffee or tea.
Most people also don’t realize how many calories they’re consuming in sports drinks or alcoholic drinks. Replacing a few high-calorie drinks daily with water or other zero-calorie drinks, such as herbal tea, can have long-term weight loss benefits. The authors of a 2012 study found that replacing at least two high-calorie drinks with no-calorie drinks each day for 6 months resulted in a mean weight loss of 2 to 2.5% in a group of obese women. In a 2015 study, participants drank 250ml of water after lunch each day while following a 24-week weight loss program. They lost 13.6% more weight than women on the same program who drank the same amount of diet drinks after lunch.

5. Water is necessary to burn fat

Without water, the body cannot properly metabolize stored fats or carbohydrates. The process of fat metabolism is called lipolysis. The first step in this process is hydrolysis, which occurs when water molecules react with triglycerides (fats) to form glycerol and fatty acids. Drinking enough water is necessary to burn fat from food and drink as well as stored fat. A 2016 mini review found that increased water intake increased lipolysis and fat loss in animal studies.

6. Water makes workouts easier

Exercise is one of the most important parts of any weight loss plan. Water helps muscles, connective tissues, and joints move properly. It also helps the lungs, heart, and other organs to function efficiently as it increases their activity during exercise. Drinking water reduces the risk of problems that can interfere with a good workout, such as muscle cramps and fatigue. Always drink water before, during and after exercise to avoid dehydration. It is essential to keep water on hand, especially if you exercise in very hot, humid or sunny weather.

How much water should you drink?

The recommended water intake is related to factors such as age and health.
There is no standard recommendation on how much water to drink. Some people need more or less water, depending on a variety of factors, including:

activity level
age
body size
the heat
Humidity
sun exposure
Health status

Most health authorities provide daily water consumption ranges:

2700 ml/day for adult women
3700 ml/day for adult men

Tips to increase your water intake:

Drink at least one glass of water with every meal
Carry water in a reusable bottle
Drink more water during exercise or physical activity
Drink more water when it’s hot, humid or very sunny
Keep a glass of water by the bed
Eat more soups and high-liquid dishes
Eat fruits and vegetables that are high in water, including berries, grapes, watermelon, watermelon, tomatoes, celery, cucumbers, and lettuce.

Sources

Drewnowski, A., Rehm, CD, & Constant, F. (2013, November 12). Water and beverage consumption among US adults: a cross-sectional study using data from NHANES 2005-2010. BMC Public Health, 13(1), 1,068

Girona, M, Gracier, E.K., Dolo, A.G., and Montani, J.P. (2014, June). Cardiovascular and metabolic responses to tap water ingestion in young adults: does water temperature matter? Acta Physiology, 211(2), 358-370

Madjd, A., Taylor, MA, Delavari, A., Malekzadeh, R., Macdonald, I.A., & Farshchi, HR (2015, December 1). Effects on weight loss in adults from replacing diet drinks with water during a low-energy diet: a 24-week randomized clinical trial. American Journal of Clinical Nutrition, 102(6), 1305-1312

Pan, A., Malik, VS, Hao, T., Willett, WC, Mozaffarian, D., & Hu, FB (2014, April 1). Changes in water and beverage intake and long-term weight changes: results from three prospective cohort studies. International Journal of Obesity, 37(10), 1.378-1.385

Tate, D.F., Turner McGreevy, J, Lyons, E, Stevens, J., Erickson, K, Bolzin, K, … Popkin, B. (2012, February 1). Replacing calorie-containing beverages with water or diet beverages for weight loss in adults: main results of the randomized clinical trial Choose Healthy Choices Every Day Consciously (CHOICE). American Journal of Clinical Nutrition, 95(3), 555-563