Drinking Water to Lose Weight
The title would have surely captured your interest and you might be wondering how could water help in weight loss? Since water is an essential part of daily life and everybody drinks 8 to 10 glasses of water per day without any change and loss in their weight. Well! This is the point of consideration. Water only helps in weight loss if you drink it in a specific way and in a specific pattern. This article is going to reflect on those patterns that initiate weight loss. Let us move forward.
How does this work?
Well, it has been for long a fact that water is instrumental in weight loss. One such illustration was seen when in the United States, around 30 to 59% of the adults who were eager to lose their weight, increased the quantity of water that they drunk and eventually their weight loss process did not only proceeded in a healthy manner but it was also boosted up. A proper mechanism lays behind this phenomenon that is the sole subject of this article. So, stay with us to know more about it!
How does water help in weight loss?
Water intake helps in burning more calories
A phenomenon of increased calorie burning with the help of drinking water is called resting energy expenditure. This phenomenon, however, works differently in the people belonging to different age groups. In adults, an increment of 24 to 30% in resting energy expenditure is seen. It follows 10 minutes of drinking water and keeps on for one hour. On the other hand, in children who were overweight, resting energy expenditure increased by 25% after they drank cold water.
In a study conducted over obese women, a phenomenal change was seen. The consumption of water for these women was increased to around 1 liter per day. After 1 year, their weight was dropped to an extra 2 kg. As these women did not change their lifestyle or went for some diet, therefore, these results are quite impressive.
For the sake of making it convenient, let’s put it in an easy way, if you increase your water intake by half liters, an extra 23 calories shall be burned. When you look at the bigger picture, over a span of one year, you will lose around 17000 calories, which means, more than 2 kg of fat.
In a case that was monitored closely, few overweight people drank around 1 to 1.5 liters of water on a daily basis for many weeks. An instrumental reduction was seen in their weight, as well as body mass index (BMI), body fat and waist circumference.
Does cold water give better results?
If the water drunk is cold, the results are even better. When a person drinks cold water, the temperature of the body decreases. The process begins to warm up the water to maintain the normal temperature of the body. In this process, extra calories have burned that help in warming water.
Water helps a lot in reducing appetite
The role of water in appetite reduction is supported by various people who say that it worked for them. Well, yes! Water induces feelings of fullness and reduced cravings to eat more, however, this works in a more effective way for people who are either middle age or older ones. One thing must be mentioned here, that for children, the result has not been the same as seen in the old and middle age people.
In older people who drank water before having their meal, they lost 2 kg of weight over a period of 12 weeks. On the other hand, people of middle age who were overweight and obese consumed water before their breakfast reduced almost 44% more weight as compared to the other group of people who did not drink water accordingly.
Does it work more efficiently if the water is drunk before breakfast?
Yes, this is absolutely true. Water consumed before breakfast helps in the calorie decrement by 13% as compared to the one drank before other meals.
More water intake is directly linked to low risk of weight gaining
As water itself is calorie free, it contains zero calories, therefore, it establishes a direct link with lower calorie intake. Using water as an alternative to carbonated beverages and other drinks that are high in calories, proves to be instrumental in this regard. Studies show that people who avoid other loaded drinks and drink water most of the time depict a reduction in calorie intake for up to 9% that makes around 200 calories. In addition to this, the major advantage that accompanies this is the prevention of long term weight gain. Generally, people gain around 3.2 lbs. or 1.45 kg every year. You can alter this weight gain ratio by making a few additions.
- Add one cup of water: increasing intake of one cup of water on a regular basis cause a prominent reduction in weight loss by 0.23 lbs. or by 0.13kg.
- Using water in place of other drinks: drinking one additional cup of water as a substitute to many sweet beverages and carbonated drinks can help in reducing a 4 years weight gain by 0.5 kg or 1.1 lbs.
Does water benefit children equally?
Yes, this is significantly true for children. We must encourage and tell children to drink as much water as possible because it reduces the chances for them to gain weight or become overweight in the coming future. A study was conducted in a school that aimed at reducing the rate of obesity by supporting kids in drinking more water. In 17 different schools, water fountains were installed. Students of second and third grades were also delivered lectures on water consumption. After one academic year, it was noted that the obesity rate was dramatically reduced by 31 percent in the schools where water consumption by the students was increased.
Water boosts up the process of metabolism
Water plays an essential part in burning fats. But that occurs through a proper mechanism. Metabolism is the process that breaks down fats and carbohydrates. If there is no water, metabolism appears to be hindered. However, more water can assure the efficiency of metabolism.
The process in which the metabolism of fat occurs is called lipolysis. The very first step in this is hydrolysis. As the name suggests, it involves direct use of water. Hydrolysis happens when water molecules interact with triglycerides and they form fatty acids and glycerol. Drinking more water will boost up this process.
Water helps in performing the smooth exercise
Exercise is crucial to weight loss and has a major say in this. No one can deny the role of exercise that it plays in reducing and retaining weight. In order to perform exercises smoothly and with ease, water is important. It helps the muscles, joints as well as connective tissues in moving accurately in the right direction without any friction. It also manages the lungs, heart and other organs since their functioning rapidly increases during the workout.
If your body is properly hydrated, the risk of cramps lessens and so does the chance of fatigue. Therefore, it is mandatory to drink water before, during and after exercise in order to keep yourself hydrated. If you are exercising in hot, humid or sunny conditions, make sure that the water bottle is close to your hand.
How much water should be consumed?
The most heard consensus on the ratio of water consumption is believed to be 2 liters per day i.e. around 8 glasses of water. But this is just a candid opinion. There are numerous factors that determine the quantity of consumption of water per day. Amongst all such factors, most importantly, it depends on the individual.
- People who do exercise on a regular basis usually drink more water. The exercise is either light or heavy also matters
- There are people who sweat a lot. Their body loses water more rapidly than those who sweat normally. Such people, therefore, consume more water than the others.
- The amount of water consumption is also high in mothers who breastfeed their children.
Does the content of water solely depend on glasses of water?
An important thing to keep in mind is that water content does not totally depend on how many glasses of water you drink on a daily basis. Other drinks like coffee, tea, beverages, vegetables, fruit, meat, and many other edibles contain a significant amount of water.
How should a person then keep track of water content?
You do not need to count on fingers the glasses of water you have drunk so far and get stressed over that. A good rule of thumb is that drinking water when you are thirsty and drink as much water as possible to quench and satisfy your thirst. Bad mood swings and headache maybe because of mild dehydration, water intake can make you feel better. On a general note, as mentioned earlier, consumption of 1 to 2 liters of water is sufficient. For the sake of your ease, it is given in different measurements below
Liters: 1 to 2
Ounces: 34 to 67
Glasses: 4 to 8
But as said before, this is a general opinion. Few people may need more, few may need less. You, yourself, are the better judge of this. It depends on your routine, activities and body mechanisms. So, keep these factors in view and decide what is best for your health.
Are there any harmful effects of consuming lots of water?
A platitude goes on that excess of everything is bad. It is equally relevant to the consumption of water. There is no doubt that consuming more water helps in weight loss, however, it must not be forgotten that consuming too much water can have detrimental effects.
What is water intoxication?
Water toxicity or water intoxication is one of the negative impacts of water consumption beyond any limit. For a simpler understanding, you may also call it water poisoning. When you drink too much water, the water content in the blood rises and starts penetrating the cells. Cells become swallowed. When this happens with the brain cells, results prove to be fatal.
What is water fasting?
Previously water intake and its link with weight loss have been discussed in general. However, water fasting is a very specific thing. When a person food fasts, it restricts the intake of every other thing except water. In an easier term, a person eats nothing and drinks nothing except water. This may last from 24 to 72 hours. However, to play safe, one must not water fast beyond 72 hours without medical supervision.
Does water fasting help in weight loss?
If you are wondering about the link between weight loss and water fast then here is the answer to that. Water fasting does burn some fats but it is not as healthy as you think. It is also for a shorter time and you shall regain the weight afterward. Water fasting helps you in losing weight rapidly but that may be the wrong kind of weight since it will come from water, muscle fat and carbohydrates instead of the actual extra fat stored in the body. Need not mention that water fasting comes with a never ending list of health risks as well.
A concerned tip:
Always consider weight loss on longer terms. Methods that guarantee weight loss rapidly do not work well in the long run. Water is one component that assures weight loss for a longer time and it is never regained. It is the safest, easiest and effective method of weight loss and comes with no price.