Drinking more for weight loss? Crazy thought but will this really work?
Losing weight seems an easy endeavor. You just eat less and exercise more, then expect significant weight loss!
Well, the truth is, there is no easy route to weight loss. You have to be highly disciplined on your diet and exercise regimen in order to get noticeable results.
Enter the water therapy weight loss myth! Is it really a false belief and just one of the thousands of Internet buzz on how to lose weight.
To give you a better idea whether this perception is true or not, then I suggest you to read on and learn the facts straight from the experts!
Is it Truly Possible to Lose Weight by Just Drinking More Water?
This idea of weight loss has come from various medicinal traditions which simply involves drinking more water for the betterment of overall health.
It is designed to help give people a better sense of well-being, provide some measures of protection from diseases, and of course, for weight loss.
One very popular regimen is the hydrotherapy, which aims to promote moderate to significant weight loss (1).
Hydration is an effective bodily process that could help aid weight loss. However, there are no concrete evidence that hydrotherapy works for weight loss, and other factors should be considered such as dieting program and exercise intensity.
Here are some of the possible ways drinking more water may help promote weight loss.
More Water Means More Calories Burned
Yes, drinking more water helps burn more calories which promotes weight loss.
In this study, middle age and elderly adults increased the resting energy expenditure by 24 to 30% within just 10 minutes of drinking at least 500ml of water (17 oz) (2).
Another study conducted on overweight and obese children showed a 25% increase in resting energy expenditure after drinking cold water (3).
Other weight loss studies also showed the importance of drinking lots of water per day.
Overweight individuals who drank at least 1.5 liters of water daily, for weeks, have lost significant reduction in body mass index, waist circumference, body fat and overall weight.
Drinking More Water is Associated to Reduced Calorie Intake and Lower Risk of Weight Gain
If people are encouraged to drink water instead of sugary beverages, it is natural that many people will lower their risk of weight gain while reducing their calorie intake.
Why? Because water has naturally zero calories! What does this mean? This means that you drinking a lot of water won’t increase your risk for weight gain (4).
Experts suggests that people who drinks mostly water have lower calorie intake compared to other individuals who preferred commercial drinks. Also, drinking more water also helps prevent long-term weight gain (5).
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Drinking Water Before Meals Can Decrease Appetite
When I was in grade school, I tend to drink more water to alleviate hunger due to long hours of schooling before breaktime hits. It helps me survive that dilemma.
But can drinking more water truly help decrease appetite and hunger? Well, there are mix studies about this but positive results outweighs the negative ones.
A weight loss study conducted on older adults have shown that drinking more water before meal helps increase weight loss by at least four pounds for over a 12-week period (6).
Another study showed that drinking more water before breakfast helped reduced the amount of calories consumed during the meal by at least 13% (7).
Why Drinking More Water is Highly Health Beneficial?
Our body is mainly consists of water (about 60 to 75% depending on age, sex and hydration levels). This fact alone is one good reason why drinking water provides dozens of health benefits, including weight loss.
Drinking water keeps our body hydrated, which promotes optimal brain function, energy output, blood pressure level and immunity.
More water intake also means higher prevention for headaches, constipation, liver issues and kidney stones (8).
How Much Water Should I Drink?
Basic water needs always vary by individual. While you probably heard that 8 glasses of water per day is encouraged, no such studies have supported that health claim (9).
Bread-feeding mother, elderly individuals and those people who are physically active require more water than those who are couch potatoes.
Plus, we also get water from the foods we eat (especially fruits and vegetables), and beverages we drink (like coffee, tea, milk, etc).
Experts suggest that always drink water when you feel thirsty and if you have headache or suffering from a mild dehydration. Drinking a lot of water can help fix these issues.
As a rule of thumb and depending on your needs, four to 8 glasses of water is enough to keep you hydrated daily (that’s in 8 oz glass).
Of course, some people may need more or less, so you get the point!
Conclusion
Based on the facts above, drinking more water may very well provide some measures of weight loss for you.
But of course, you need to support it with proper diet regimen and regular exercise program. Also, taking a reliable and dependable diet supplement can also help fasten your weight loss.
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References:
Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body
by: A Mooventhan, and L Nivethitha
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049052/
Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults
by: Elizabeth Dennis, Ana Laura Dengo, Dana Comber, Kyle Flack, Jyoti Savla, Kevin Davy, and Brenda Davy
https://pubmed.ncbi.nlm.nih.gov/19661958/
Water-Induced Thermogenesis Reconsidered: The Effects of Osmolality and Water Temperature on Energy Expenditure After Drinking
by: Clive Brown, Abdul Dulloo, and Jean-Pierre Montani
https://pubmed.ncbi.nlm.nih.gov/16822824/
Plain Water Consumption is Associated with Lower Intake of Caloric Beverage: A Cross-Sectional Study in Mexican Adults with Low Socioeconomic Status
by: Daniel Illescas-Zarate, Juan Espinoza-Montero, Mario Flores, and Simon Barquera
https://pubmed.ncbi.nlm.nih.gov/25928232/
Changes in Water and Beverage Intake and Long-Term Weight Changes: Results from Three Prospective Cohort Studies
by: A Pan, V S Malik, W C Willett, D Mozaffarian, F B Hu
https://pubmed.ncbi.nlm.nih.gov/23318721/
Pre-Meal Water Consumption Reduces Meal Energy Intake in Older But Not Younger Subjects
by: Emily Van Walleghen, Jeb Orr, Chris Gentile, and Brenda Davy
https://pubmed.ncbi.nlm.nih.gov/17228036/
Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults
by: Brenda Davy, Elizabeth Dennis, A Laura Dengo, Kelly Wilson, and Kevin Davy
https://pubmed.ncbi.nlm.nih.gov/18589036/
Treatment Effect, Adherence, and Safety of High Fluid Intake for the Prevention of Incident and Recurrent Kidney Stones: A Systematic Review and Meta-Analysis
by: Wisit Cheungpasitporn, Sandro Rossetti, Keith Friend, Stephen Erickson, and John Lieske
https://pubmed.ncbi.nlm.nih.gov/26022722/
Water Intake, Water Balance, and the Elusive Daily Water Requirement
by: Lawrence Armstrong, and Evan Johnson
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315424/
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