Three Ways to Lose Weight with Water
For a long time today, drinking water has been thought to help persons with weight loss. Around 30-59% of US adults, in fact, raise their water intake when trying to lose weight. Numerous studies show that this actually benefits weight loss and maintenance.
The question is, how does this magic liquid pull it off? Here are three recognized ways:
1. By allowing you to burn more calories
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Drinking water raises the amount of calories you expend, otherwise known as your resting energy expenditure. In adults, a 24-30% increase in resting energy expenditure has been noted to occur in the first 10 minutes of drinking water, continuing up for up to 60 minutes. In line with this, a study of obese and overweight kids showed that after drinking cold water, their resting energy expenditure increased by 25%.
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A study of overweight adult females looked into the effects of increasing water intake to more than 1 liter (34 oz) daily. They discovered that in a year’s time, this led to an additional 2 kg (4.4 lbs) of weight loss. Because these women didn’t change their lifestyle except to drink more water, these results are very accurate. Take note, results could even be better when the water is cold. This is because the body uses more calories to warm the liquid to body temperature.
2. By weakening your cravings
Based on some people’s claims, drinking water just before a meal cuts appetite. Studies have shown this to be true, but generally among middle-aged to older adults only. Older adults were found to loss by 2 kg (4.4 lbs) after keeping the habit for 12 weeks. In another study, 44% more weight was lost by overweight and obese middle-aged subjects who drank water prior to each meal, as compared to those who kept to their usual water intake.
3. By reducing your intake of calories and obesity risk
As water is calorie-free, it is usually linked to lower calorie intake. This is because as you drink water, you would be skipping other beverages, which may be full of sugar or calories. Studies indicate that people who mostly drink water have a calorie intake that is around 9% lower than that of the opposite group. Drinking water can also help stop long-term weight gain. Every 4 years, average individuals usually gain around 1.45 kg (3.2 lbs). This can be reduced by 0.13 kg (0.23 lb) simply by adding a cup of water to one’s normal daily water intake.
Also, by substituting one serving of a high-sugar beverage with a cup of water can reduce the 4-year weight gain by half a kilogram (1.1 lbs). Finally, it is specifically important to teach children the importance of drinking water, as it can help prevent them from gaining too much weight later on.