Can Drinking Water Help You Lose Weight? Here’s What the Science Says

Nobody wants to talk about obesity and weight these days, but it has become a major concern. Surely, everyone must have seen one or the other method for their weight loss, and drinking more water to lose weight is one of the mainstreams. But does drinking water really reduce weight? Is it just a myth or is there any scientific reason behind it? In this article, we will know on the basis of scientific research whether water can help in weight loss, and if yes, then how.

What is the connection between drinking water and weight loss?

For many years it has been believed that drinking water helps in losing weight. A 2019 study found that about 26.3% of people adopted “drinking more water” in an attempt to lose weight. Some research has also suggested that drinking more water may be related to weight loss, but there is no concrete evidence yet that drinking water directly causes weight loss.

Does drinking water burn calories?

The part of the body called the sympathetic nervous system does the work of influencing heart rates and metabolism (energy expenditure). Water triggers that system, which may tend to speed up metabolic rates of the body and increase calorie burn.

In a different study conducted in 2023, warm water intake of about 200 to 250 ml consumed after meals was better for weight reduction and BMI compared to not having warm water intake.. This conclusively shows that water helps with losing weight.

In an older study, cold water consumption indicated about 23 more calories burned, but water at normal room temperature had no significant effect. So, the question still remains what is the difference between cold water and hot water and which has a greater effect on weight loss.

Does drinking water before meals reduce appetite?

Many people believe that drinking water before meals reduces hunger and makes us eat less food. A 2018 study found that people with normal weight had less appetite and consumed fewer calories by drinking water before meals.

But, there are no clear results on this in obese or overweight people so far. Therefore, more research is needed to see how effective drinking water is in reducing appetite in obese people.

Can drinking water prevent weight gain?

As per a study conducted in the year 2013, every individual on average tends to gain almost-1.45 kg over 4 years. An extra cup of water consumed daily would, however, prevent the accumulation of extra weight to the tune of about 0.13 kg.

If one avoids sugary drinks and sticks with water, such avoidance decreases weight-gain probability even further. Sweet drinks like Coke, sodas, etc., carry a high calorific value and sugar, both of which are responsible for weight gain.

Drinking Water While Shedding Excess Pounds

According to the most health specialists, an adult should drink nearly 2 liters of water every day, which is equivalent to eight 8-ounce glasses. However, this amount is variable among persons. You need to drink more water when the weather is hot, or you remain active with exercises.

Adult women ideally consume about 2.2 liters, and men should drink around 3 liters of water, as per clinical recommendations. These are very general guidelines. So, in addition, you also gain water from other kinds of food such as fruits, vegetables, milk, and soups.

If your skin looks dry or if your urine color appears dark or if you feel tired, those are signs that you actually need to drink more water.

Does drinking water reduce belly fat?

So far, nothing scientific has come to support the belief that drinking water alone can cause any fat loss around the belly. It is a misconception widely believed by people.

Fasting with water for weight loss?

According to a study conducted in 2021, normal individuals who drank only water for 5 days lost about 5 kg. However, going for water fast may endanger health without the presence of a doctor to consult. It may provoke serious complications in the body, such as a deficiency of sodium and swelling of the brain Moreover, most of the weight loss is water weight, not a sustained loss of fat.

How to Lose Weight Drink Water-the Ritual?

• Drinking water one glass before meals kills the appetite.
• Drink water rather than sweet, calorie-laden drinks.
• Drink it through the day after a good workout or sweat.
• Add water in your weight-control strategy along with a good balanced diet and moderate exercise.

Conclusion:

Drinking water can play its part in losing weight. It is a calorie-free beverage that acts to lessen one appetite while slightly speeding up metabolism. The greatest effect will come when you drink water instead of sugary drinks and other drinks with high-calorie content.

But it cannot work on its own; drinking water will only help you lose some pounds if you follow a healthy lifestyle, a proper diet, regular exercise, and enough sleep. If you truly need to drop many pounds, drinking water is a good start, but you need to formulate and stick to a comprehensive plan for success.

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