.png)
If you’re looking to lose weight, water may just be your most powerful ally. It increases your metabolism, boosts satiation, and helps you burn fat.
It also prevents weight gain in some people. The average person gains about 1.45 kg (3.2 lbs) every 4 years, so simply increasing your water intake can reduce that.
1. It’s Calorie-Free
Drinking water is one of the easiest ways to cut calories without making any changes to your diet. The calorie-free beverage also helps your body function properly and can boost your metabolism.
A glass of water before meals can suppress your appetite and make you feel fuller. This can help you consume less food overall and lose weight.
It can also increase calorie burn, according to research in The Journal of Clinical Endocrinology & Metabolism. Specifically, drinking 500 ml of water can boost energy expenditure by 24% within 60 minutes after ingestion.
When you replace soda, fruit juices and other calorie-filled drinks with water, you can reduce your daily calorie intake by hundreds of calories. This is an important step for safe and effective weight loss, especially when combined with regular exercise and a healthy diet.
You can choose from many different kinds of water, including plain, flavored and carbonated. Flavored waters are a popular choice for weight loss because they often contain no added sugar and are a healthier option than other beverages with more calories.
If you don’t like the taste of plain water, try flavored or carbonated options that are calorie-free and naturally sweetened with fruit or other natural flavors. However, be sure to check the label on these products before consuming them.
Some water brands, such as Dasani, contain artificial sweeteners that may contribute to weight gain in the long term, reports Harvard Medical School. These types of sweetened beverages can make you crave more sugar, which can lead to unhealthy eating habits and weight gain.
Water can also be infused with natural flavors such as lemon or lime, fresh mint or sliced cucumbers to make it more flavorful. Add-ins such as these can be a fun and convenient way to get extra water in your day.
The bottom line is that water can be a great addition to your weight loss plan and should be part of every weight loss routine. Here are a few reasons why:
A 2014 study found that participants who drank 500 ml of water before a meal burned an additional two to three calories within 90 minutes after ingestion. These extra calories may not seem like much, but they add up over time.
2. It Increases Satiety
Water is a great way to keep your body hydrated and feeling full, which can help you feel satisfied with less food. It also helps prevent bloating, which may encourage you to make healthier choices.
Studies show that drinking a glass of water before meals can reduce your calorie intake. In fact, one study found that people who drank two glasses of water before each meal lost 22 percent more weight than those who didn’t.
When you drink a glass of water before a meal, your stomach expands, which tells your brain that you’re full. This is an effective way to curb hunger and prevent overeating, says registered dietitian Molly Kimball, R.D., C.S.S.D., who specializes in nutrition and wellness at Ochsner Fitness Center in New Orleans.
Research also suggests that drinking water can boost your metabolism, which can lead to weight loss. This is partly because drinking cold water can increase your body’s resting energy expenditure, which can burn extra calories when you are sedentary.
Researchers also found that drinking water before meals increases your satiety. This can be especially helpful for people who eat large portions.
A 2014 study found that participants who drank 500 ml of water before breakfast, lunch, and dinner burned about 2 to 3 more calories in 90 minutes than those who didn’t drink any water. This is an easy way to add water to your weight loss routine, as it only takes a little extra effort.
Additionally, drinking water before a meal can help you feel more satisfied with your food, which will help you control your portion sizes and ultimately lose weight.
It’s important to note that this strategy should only be used in conjunction with an exercise plan, as exercise is one of the biggest factors when it comes to reducing calorie intake.
This is why it’s important to choose a water option that is calorie-free, such as plain water or unsweetened, noncaloric beverages. While these options may not be as tasty, they are still a better alternative to other drinks that contain added sugars.
3. It Detoxes
When it comes to losing weight, drinking plenty of water is one of the best ways to go. It’s calorie-free, increases satiety, and can curb cravings for sugary drinks, fruit juice and fatty hot beverages.
The reason that drinking water is so good for you is because it’s full of hydrating electrolytes, but that’s not all. It also helps to flush out toxins and waste from your system, which can help to speed up your weight loss journey.
While a lot of people think that the only way to lose weight is by eating less, that’s not necessarily true. In fact, many studies have shown that replacing certain high-calorie beverages with a nutrient-rich, low-calorie drink such as water is a great way to reduce your overall calorie intake and boost your metabolic rate.
Aside from being a great way to stay hydrated and lose weight, detox water can also make you feel better in general. It can even improve your skin health by providing antioxidants, which are essential for a healthy complexion.
Adding herbs like mint to your water can add a delicious, tangy flavor that will leave you feeling refreshed and energized. And the addition of fruit such as cucumber or pineapple can increase your hydration level even more, making this a truly powerful detox beverage.
Detox water can also keep you from consuming excess calories, especially when it is paired with a fiber-rich veggie or fruit. The fiber in these foods can naturally fill you up, which can help to curb hunger pangs.
It can also decrease the amount of fat stored in your liver, especially in obese individuals who have a high amount of body fat. This is because it helps to break down and burn fat, which leads to weight loss in a healthy, sustainable manner.
When it comes to weight loss, a combination of diet and exercise is key to getting results. However, if you are looking for a quick and easy way to boost your metabolism and get your body slimmer in no time, detox water is a great option. It’s a healthy alternative to high-calorie drinks and can be prepared easily in just minutes.
4. It’s Delicious
When it comes to weight loss, there are many strategies you can employ, but one of the simplest is to make sure you’re getting plenty of water every day. It may seem counterintuitive at first, but drinking enough water will help you keep your energy levels up and reduce your calorie intake over time, according to dietitian Jim White, RD.
Moreover, water helps your body burn fat as a source of energy. This is a process called lipolysis, and it works best when you’re properly hydrated.
However, you can’t just drink any old water to lose weight. That’s why it’s important to add some flavor to your glass, whether it be with a slice of lemon, cucumber, or fruit.
Young recommends trying a variety of different flavors to find out which ones you like the most. For instance, try adding a few mint leaves or a hint of ginger to your water.
She also suggests using flavored ice cubes for an extra boost of flavor and antioxidants. Frozen strawberries, blueberries, and raspberries are great for this.
Finally, don’t overlook the fact that water can help you feel more full and control your appetite. It can decrease your hunger levels, so you’ll eat less at each meal.
In fact, a study found that people who drank water before meals consumed an average of 75 calories fewer at each meal. That’s an impressive amount of calorie reduction, and it can add up over the course of the year.
It might be difficult to convince yourself to drink more water, especially when you’re in the mood for a big, sugary soda. But water is not only a healthy option, it can also be tasty and cost effective.
The best part is, you can make your own flavored water recipe that’s low in calories and packed with taste. All you need is a few fruits or herbs, and a little imagination to come up with fun and innovative ways to turn your glass into a gastronomic delight.
You can also make a pitcher of your favorite water-infused drink or try making individual servings from a variety of recipes. Whatever you choose, be sure to make it a habit!
