Here's how to drink water to help you lose weight, and how much water you have to drink to feel this effect.
Drinking water can help to lose weight by reducing appetite, promoting metabolism and burning excess fat.
A lot of evidence shows that drinking water helps to lose weight. 20 13 scientists found that increasing drinking water can help participants lose weight.
Here's why drinking more water can help you lose weight:
Drinking water before meals can help you eat less food, which may be an effective way to help you lose weight.
A small study on 20 18 found that participants ate less when they drank water before meals than when they didn't drink water before meals. Researchers believe that drinking water before meals is an effective way to control weight.
This may be because water passes through your body quickly, which helps to fill your stomach to some extent. This sends a signal to the brain that you are full and don't need to eat too much. Besides, when you are a little dehydrated, your brain often mistook it for hunger. So, when you think you need to eat, your body may only need some water.
"Drinking water can inhibit the craving for foods and drinks that are harmful to health and lead to weight gain, such as starch, salt, sugar, alcohol and soda water," said Dr. Jiang, a health professor in Peking University.
Your body will naturally burn fat and convert it into energy, which is called lipolysis, and water is essential in this process.
Fat decomposition is the way the body breaks down fat. The first step in this process is called hydrolysis. In this process, your body will add water to the fat to help it break down.
A study of 20 16 found that increasing water intake will lead to an increase in fat decomposition, which will lead to an increase in metabolism, which researchers believe may be related to weight loss.
Some studies show that drinking cold water helps to promote your metabolism, because your body is trying to heat up, which helps you burn more calories. This process is called heat production.
In a small study of 20 13, scientists observed the effect of 50 overweight girls drinking 500 ml of water 30 minutes before breakfast, lunch and dinner for 8 weeks. They noticed that at the end of the study, participants lost weight and their body mass index decreased, but they did not change any other lifestyle or eating habits. The researchers concluded that this weight loss was the result of water-induced thermogenesis.
Water is vital to the body's waste removal process. If your body doesn't get enough water, you are more prone to constipation, and you won't defecate as often as you should. When waste is stored in your body, you will feel bloating and heavier, even on weighing scale.
In a review of 20 17 on whether drinking water can help prevent and treat constipation in children and adults, researchers found evidence that insufficient drinking water can lead to constipation. They also found that drinking more water is effective in treating constipation.
Sugary drinks such as soda are high in calories. Replacing these foods with water-water is zero in calories-is a good way to reduce your total calorie intake and help you lose weight.
In a small study of 20 15, scientists observed the effect of replacing diet drinks (such as diet soda) with water on obese women's weight loss. After 24 weeks, women who only drank water lost more weight than women who only drank sugar-free drinks.
It is recommended that women drink 2.7 liters of water a day and men drink 3.7 liters of water a day. This advice is enough to help you lose weight.
More importantly, you should remember that the best time to drink water is before meals, because research shows that drinking water before meals can help you eat less and lose weight more effectively.
Different people need different amounts of water, which depends on their age, size, climate and many other factors, so it's a good idea to talk to your doctor about how much water you should drink to achieve your weight loss goal.
Here are some suggestions to help you drink more water every day:
Drinking water can help you lose weight in many ways. When you drink it before eating, it is like a natural appetite suppressant, which can help you eat less. It helps your body burn fat and promote faster metabolism. It also plays an important role in the process of removing waste from the body. Simply increasing your daily water intake is a good start to help you lose weight.