Refrain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks, name calling or inciting hatred against any community. Help us delete comments that do not follow these guidelines by marking them offensive. Let's work together to keep the conversation civil. One constant advice that we often come across when it comes to weight loss is to stay hydrated and drink lots of water. In fact it is touted as the simplest and most beneficial way to stay hydrated as well as healthy.
It keeps you energised, revitalized and sustains organ functionality. With summers reaching its peak, staying hydrated should be a priority.
Can You Lose Weight by Only Drinking Water?
Meeting your water intake, precisely, making sure you drink a minimum of 8 glasses of water without fail every day can be the key to losing fat for good and staying in shape. One of the biggest differences hydration does is on your calorie burning. For optimum weight loss, it is important you burn more calories than you consume. Drinking water can actually help you do that. Having 0. Secondly, water ensures that all of your organs stay in shape. It smoothens up the path for digestion, roots and eliminates all waste, toxins from fat and makes sure any excesses are taken care of.
When the digestive system is in clean, good shape, root causes of weight gain can be ruled away.
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Drinking water before your meals can help in making sizeable differences as well. Water quenches your thirst but is also a good way of cutting down on untimely cravings. Having it before meals can ensure that you eat in moderation and in a way, reduces your appetite. There are a lot of reasons when it is suggested that you swap out your soft drink for water, or drink some when you feel those hunger pangs kick in. Water naturally is a zero-calorie hydrating drink which takes care of your overall calorie intake, as compared to sugar-laden beverages. In the long run, it can also help cut down the risk of obesity and weight gain.
Having glasses of water every day is good for you. However, depending on your requirements and needs for example, if you have an athletic lifestyle , your intake can wary. One of the other ways you can match your intake is by including hydrating fruits and vegetables.
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However, make sure you avoid drinking in excess as well, which could induce toxicity. Including enough physical exercise and making other dietary swaps should not be ignored as well. Water is only one of the things helping speed up weight loss. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox.
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How Much Water Do You Need? How Much to Drink to Lose Weight
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But eating may not be the answer. What's more, drinking water can promote satiation because it passes through the system quickly, stretching the stomach. Elizabeth Huggins, a Registered Dietitian Nutritionist at Hilton Head Health, adds that though the results are temporary, "consuming water shortly before eating may help decrease food intake. It's possible that drinking water stimulates your body's metabolism and energy expenditure , ultimately helping with weight management, according to Huggins.
In an eight-week study published in , when 50 girls with excess weight drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, they lost weight and saw reductions in body mass index and body composition scores. It's not magic: Drinking water appears to stimulate thermogenesis, or heat production, in the body, particularly when it's chilled.
The body has to expend energy to warm the fluid to body temperature, and the more energy expended by your body, the faster your metabolism the process by which your body converts what you eat and drink into energy runs.
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Before you fill your glass and load your plate, though, keep in mind that the effects of thermogenesis probably won't create substantial calorie deficits that result in weight loss. Because water contains no calories, filling your glass with H2O instead of higher calorie alternatives such as juice, soda, or sweetened tea or coffee can reduce your overall liquid calorie intake.
Choose water over the standard ounce vending machine soft drink, and you'll drink fewer calories, Huggins points out. As long as you don't "make up" for those calories—i. Also interesting: Although diet soda contributes no calories, replacing diet beverages with water may be a factor that contributes to weight loss in certain groups of people.
What is a water diet?
Overweight and obese women who replaced diet beverages with water after their main meal showed greater weight reduction during a weight-loss program in a study published in The American Journal of Clinical Nutrition. The researchers noted that the extra weight loss in those who drank water could be attributed to consuming fewer calories and carbohydrates, but more research is needed. All that said, since many diet beverages still hydrate and reduce calorie intake when used as a replacement for sugary beverages, they may help certain individuals lose weight.
Water is essential to the body during exercise: It dissolves electrolytes—minerals that include sodium, potassium, and magnesium—and distributes them throughout the body, where their electrical energy triggers muscle contractions required for movement, Jampolis explains. An electrolyte imbalance can lead to cramping, but that's not the only side effect of drinking too little.
What's more, the body loses fluids more quickly during exercise because it generates heat that's shunted to the skin's surface, where perspiration and subsequent evaporation a cooling process help with temperature regulation. Staying properly hydrated also helps maintain your blood's volume, so you can optimize the expansion of blood vessels at the skin's surface to release heat, Jampolis says. Drinking water facilitates the production of urine, which is largely made up of water, and the movement of feces, since water keeps stools soft.
In other words, the more hydrated you are, the easier it is for your system to move things along and the less likely you are to suffer from constipation and bloating. In addition, adequate hydration promotes kidney function , flushes harmful bacteria from the urinary tract, and prevents kidney stones, which can occur with more concentrated urine, according to Huggins.
Upping your water intake may increase lipolysis, the process by which the body burns fat for energy, according to a mini-review of animal studies published in Frontiers in Nutrition. Another theory posed in the animal studies: Water expands cell volume, which could play a role in fat metabolism.
However, it remains unproven among human subjects. When you're dehydrated, you may experience symptoms such as fatigue, dizziness, and confusion—and who makes healthy decisions under those conditions?
Dehydration, the researcher of the mini-review found, also may be linked to sleepiness and reduced alertness. And another study , published in the International Journal of Sports Medicine , found that dehydration increases your body's production of cortisol, the stress hormone.
These are just a few examples of what else water can do:. Scientists still don't know the exact mechanism, but given water's important role in the majority of your bodily functions, it makes sense that it would be instrumental in skin health, too.