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Guide 101 – How Water help to Lose 10 Pounds of weight? (2020)

Does water help to lose weight? | How much water should drink for weight loss? | When to drink water? | How to drink water for maximum results? | Bottom Line

Water is the most basic substance in the body. About 60% of our body weight is caused by water weight. We need water to perform almost every basic function. 

We constantly lose water via sweat and urine. It can cause dehydration, we need to drink water in an adequate amount.

Generally, health authorities recommend that we should drink about 2 liters of water a day. Although water needs totally depend on the individual.

But, you might be unaware that water can also help with weight loss. It has a huge effect on weight, not just a simple effect, it can affect your weight loss significant. You just need to drink water at the right time and in adequate amounts.

Does water help to lose weight? – based on scientific evidence

Yes, water drinking a lot of water helps to lose weight. Water helps to lose weight in lots of ways.

1. Water helps to burns more calories

Just drinking 500 ml of water can have a significant effect on weight loss.

In a study shown that just drinking 500 ml of water before a meal can help to lose 2kg more weight. In this study, these men were in a calorie deficit and trying to lose weight. But, men who drink 500 ml of water before a meal lose 2kg more weight than the non-water group. [1]

Drinking 2 liters of water can help to burn 400 calories. It makes creating a calorie deficit so easy.

One study of 14 subjects (7 men and 7 women) shows that drinking 500 ml of water can help to burn 100 more calories. Drinking 500ml can boost metabolism by 30% within 10 minutes and reach peak after about half an hour. It can help to burn 100 calories. In men, calories were burned by boosting metabolism and in women, these 100 calories were burned by warming water from room temperature to 37C.[3]

For weight loss, you should avoid adding salt to water or just increase the water intake and decrease salt intake. [4]

Drink cold water, cold water helps to lose more calories than water at room temperature. This is due to our body needs to create more heat to warm the water to body temperature.

It also shows support, Cold water increases about 25% of rest energy expenditures.[5][6]

A study also shows that just increase 1 liter of water a day can help to lose 2kg more weight over 12 months a day. [7][8]. In this study, women just increase water intake they didn’t change their lifestyle or activity.

So, just increase water intake, you will start to lose water automatically.

Drinking more water can help to reduce body mass index, the thickness of skin folds and body circumstance and most importantly a significant reduction in body weight. [9][10][11][12][13][14][15][16]

Summary

Drinking more water suppress hunger and increase metabolism. In this way you will burn more calories and take fewer calories.
Increase your water intake by 1 to 2 liters. You should drink cold water in that way you would lose a significant amount of weight in a short time. 

2. Water is a natural appetite suppressant

Drinking water before meals can help you to take fewer food calories.

A study also shows that water consumption before meals reduces the calorie intake in older people and they can lose about 2kg weight over 12 months. [17][18][19][20][21]

2kg over 12 months may not seem like a lot, but this is by just drinking water before a meal not changing lifestyle or with exercising. 

Drink water before a meal and lose weight without doing anything.

If you water on weight loss aka calorie deficit you can lose 44% more weight by just drinking water before a meal. [17][18]

Drinking water before meals can reduce calorie intake by 13% in older adults. [19][20][21]

Drinking water before meals may not help to decrease calorie intake in younger adults. But, it helps to decrease calorie intake in older adults and they are a higher risk of being obese.

Summary

Drinking water before meals can help older individuals to decrease calorie intake and lose weight.

3. Drinking water decrease calorie intake

Water contains zero calories and if you drink water instead of a beverage, it will reduce calorie intake drastically.

In a study on 1108 adults aged between 21 and 59 years shows that higher plain water consumption was associated with lower calorie beverage consumption. [22][23][24]

In support of this study, another study also has shown that water consumption helps to decrease caloric intake for the long term and there are lots of beneficial effects on body weight when caloric beverages are replaced by water.[25][26]

A survey found that people who drink mostly water can consume 200 fewer calories on average. [27]

In a study found that an average person gains 1.5kg weight every 4 years. But if a person replaces 1 cup sugar-sweetened drink with water, then weight gain was 0.5kg. This study suggests that just drinking water can also prevent long term weight gain. [28][29][30]

4. Water is necessary to burn fat

Does water burn fat?

Water is essential to burn and metabolizes fat. [31]

The process of metabolizing fat is called Lipolysis. In Lipolysis,  fat is breakdown into glycerol and three fatty acids and after that all these free fatty acids transported to other tissues.[31] [32]

In lipolysis, the most important phase comes in called hydrolysis. In hydrolysis,  lipid triglycerides interact with water and create fatty acids and glycerols. [31]

How much water should drink for weight loss and proper body function?

Drinking water has many health benefits including weight loss. But, water needs vary by person. There is no single formula that can tell how much water should you drink a day.

Studies have produced different recommendations over many years. But your water need depend on numbers of factor such as health, sex, age, weather, etc.

According to The National Academies of Sciences, Engineering and Medicine to be adequately hydrated you should drink – 

  • 2.7 liters of total water – for women
  • 3.7 liters of total water – for men

It represents total fluid which also includes food and beverages.

Although this is not a rule of thumb, for most people it is true. But it can vary by individual. For example, if you live in a hot and humid place you should drink more water. So also adjust this value according to your body.

For weight loss, it is always recommended to drink at least 500ml water before each meal. It will help you to lose weight and achieve desirable results.

The IOM also recommends that people above 19 should drink 3.7 liters water a day for men, and 2.7 liters for women. It is the total water intake, it also includes food and beverages.

But generally, we get 70-80%of total water by directly drinking, which makes 1.9 liters for women and 2.5 liters for men.

You may have also heard about 8 x 8 rules means eight 8-ounce glasses of water which is easy to remember and enough to keep you adequately hydrated.

But, you should drink addition one-liter water per day to achieve a desirable weight loss goal.

Our recommendation based on scientific evidence is that you should drink at least 2-3L water per day for weight loss and burn belly fat efficiently and fast.

Summary 

Based on facts and evidence you should drink 2-3L water a day for weight loss.

 

When to drink water? Or What is the best time to drink water for weight loss?

Although there every time good to drink water. But there is some time you should definitely drink water for weight loss.

1. Drink water when you get up

Drinking water in the morning, turn your body on and boost metabolism. It is recommended that you should drink cold water for weight loss. It will also help the body to eliminate toxins from the body.

2. Drink water when you are thirsty

You should drink water when you feel thirsty. Water is essential to perform basic functions such as brain function, metabolism, kidney, etc.

We feel thirsty when there is not enough water to perform these functions including metabolism.

3. When you feel hungry

“Thirst occurs when our body needs water and we aren’t drinking enough water. Our body receives mixed signals of hunger. Dehydration causes us to believe, we need to eat when we really need liquid” according to medium.com

So, drink water when you feel hungry. Maybe you need water instead of food.

4. Drink 500ml water 30 min before a meal

In a study shown that just drinking 500 ml of water before a meal can help to lose 2kg more weight. In this study, these men were in a calorie deficit and trying to lose weight. But, men who drink 500 ml of water before meals lose 2kg more weight than the non-water group. [1]

Drinking 2 liters of water can help to burn 400 calories. It makes creating a calorie deficit so easy.

Water also acts as an appetite suppressor. Water before a meal helps you to prevent overheating and excessive calorie intake.

5. Drink water before and after a workout

You should always drink water before and after sweaty work.  In sweat, we lose lots of water to compensate that drink water.

How to drink water for maximum results? Or How to drink water?

Drinking more water will help you in weight loss, several evidence and studies have shown that. But drinking water in several can help you lose maximum weight.

1. Drink cold water

Drink cold water, cold water helps to lose more calories than water at room temperature. This is due to our body needs to create more heat to warm the water to body temperature.

Cold water increases about 25% of rest energy expenditures.[5][6]

In men, calories were burned by boosting metabolism and in women, these 100 calories were burned by warming water from room temperature to 37C. [3]

So, drink cold water to lose maximum weight by just drinking water.

2. Replace calorie drink with water

Just drink plain water instead of caloric beverages. It will help you to take about 200 fewer calories.

In a study on 1108 adults aged between 21 and 59 years shows that higher plain water consumption was associated with lower calorie beverage consumption. [22][23][24]

A survey found that people who drink mostly water can consume 200 fewer calories on average. [27]

If you think plain water is not interesting you can add a slice of lemon to it. Or you can also drink herbal tea or green tea, it is also one way to add extra fluid to the body.

3. Drink plenty of water

If you forget how much water should drink, then remember 8 x 8 rules mean eight 8-ounce glasses of water. It will help you to lose weight and maintain ideal weight for your body.

Drink more water if you live in hot and humid weather. Also, add some extra glass of water if you heavy sweat and do lots of exercises.

Bottom Line

Water can help you to shed pounds of fat.

Water is calorie-free, helps you take fewer calories and help to burn more calories.

It can help you to create a calorie deficit for weight loss.

You can prevent taking lots of calories by just replacing sugary beverages with water.

Although, you need to follow this guide to lose a significant amount of weight.

References
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