Many studies support the theory that drinking water is beneficial for weight loss. Additionally, many factors play a role in weight loss, including hydration, digestion, and muscle function.
However, the medical community is still unsure about how much water consumption contributes to dehydration. In this article, learn six reasons why drinking water can help a person lose weight. We also see how much water a person should drink each day.
Six reasons why drinking water helps you lose weight
Water is a natural appetite suppressant. .
When the stomach feels full, it sends signals to the brain to stop eating. Water can help make room in the stomach, causing a feeling of fullness and reducing hunger. People may think they are hungry when they are actually thirsty. Drinking a glass of water before finding something to eat can help eliminate unnecessary snacks.
In a 2014 study, 50 overweight women had 30 meals a day from breakfast, lunch, and dinner in addition to regular water consumption for 8 consecutive weeks. drank 500 milliliters (mL) of water minutes ago. Participants saw reductions in body weight, body fat, and body mass index. They also reported appetite suppression. A study from the previous year showed similar results.
Water increases calorie burning
Some research shows that drinking water may help burn calories. In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure. They burned 2 to 3 more calories than normal in 90 minutes after drinking the water.
Water may also temporarily increase the body's resting energy expenditure, or the number of calories burned at rest. Drinking cold water can further increase the calorie-burning benefits of water because the body expends energy or calories by heating water for digestion.
Water helps remove waste from the body
When the body is dehydrated, it cannot properly excrete waste as urine or feces. While water preserves essential nutrients and electrolytes in your organs, your kidneys It helps supplements filter out toxins and waste. When the body is dehydrated, the kidneys retain fluid.
Dehydration can also result in hard or lumpy stools and constipation. Water moves waste by softening or loosening hardened stools. Water also helps the body recover from digestive problems such as diarrhea and indigestion.
When waste accumulates in the body, people can feel bloated and tired. Staying hydrated is the best way to healthily eliminate waste from the body, which can add a few pounds.
Drinking water can reduce overall liquid calorie intake
Soda, fruit juice, or sugar. It's easy to accumulate liquid calories by drinking coffee or tea. Many people also ignore how many calories they consume in sports drinks or alcoholic beverages.
The authors of a 2012 study found that substituting calorie-free beverages for high-calorie beverages every day for 6 months reduced calories by an average of 2 percent to 2 percent in a group of women with obesity. They found that it led to a weight loss of .5%. A 2015 study reported that female participants drank 250 ml of water after lunch every day and participated in a 24-week weight loss program.
In the same program, 13.6 percent of women drank the same amount of diet drinks after lunch. They lost more weight than . Results of a large-scale study showed that men and women who consumed one serving of a sugar-sweetened beverage 4 times a day gained less than 0.49 kilograms (kg) when they replaced their beverages with calorie-free beverages for 4 years.
In the same study, Adults who replaced at least one serving of fruit juice with water or a low-calorie drink were found to gain 0.35 kg less than their counterparts.
Water is needed to burn fat
Water without it, the body cannot properly metabolize stored fat or carbohydrates. The process of metabolizing fat is called lipolysis.
The first step in this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to form glycerol and fatty acids. Along with food and drinks, drink enough water to burn stored fat. increase.
A 2016 mini-review found that increased water intake led to increased lipolysis and fat loss in animal studies.
Water also helps with exercise
One of the most important components of any weight loss plan is exercise.
Water helps muscles, connective tissues, and joints move correctly. It also helps the lungs, heart, and other organs function effectively as you increase activity during exercise.
Being hydrated reduces risks that can come with getting a good workout, such as muscle cramps and fatigue. To prevent dehydration, always drink water before, during and after exercise. Keeping water on hand is essential, especially when exercising in hot, humid or very sunny conditions.
How much water should I drink?
There is no standard recommendation for drinking water. . Some people need to drink more or less water depending on a variety of factors, including:
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Activity level
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Age
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Body size
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Temperature
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Humidity
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Sun exposure
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Health status
Most health authorities recommend daily water intake They recommend ranges for:
2,700 mL/day for adult women
3,700 mL/day for adult men
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