how does water help you lose weight

Can drinking more water really lead to weight loss?

While no one says you will wake up lightly by sipping water before bed (or any other time of the day), the evidence supports the water's link to weight loss: After all, 60% of your body is made up of water, which means playing with the clear, empty liquid. Calories play a role in nearly every bodily function. Research indicates that the more hydrated you are, the more efficiently your body can do things ranging from thinking to burning body fat. so water help you lose weight

Science suggests that water can aid weight loss in many ways. It may suppress your appetite, boost metabolism, and make exercise easier and more efficient, all of which can contribute to results at scale.

While a myriad of factors, behaviors, and preferences can influence your body weight, if your goal is long-term weight loss, making sure you are hydrated may be a good place to start.

Seven reasons to drink more water may help you lose weight:

1. Water may naturally suppress your appetite.

When you realize that you are hungry, your first impulse may be to find food. But eating may not be the answer. "Thirst caused by mild dehydration," says Melina Gambulis, MD, is often mistaken by the brain as starvation. "You may be able to reduce your appetite by drinking water if you are, in fact, low on water and not calories."

Moreover, drinking water can enhance the feeling of satiety because it passes through the system quickly, which leads to stomach flare-ups. "This sends messages to your brain indicating fullness," says Gamble.

Elizabeth Huggins, a nutritionist at Hilton Head Health, adds that although the results are temporary, "consuming water shortly before eating may help reduce food intake." Research supports theory: People who drank two cups of water just before a meal in a small 2016 study ate 22% less than those who drank no water before eating.

About two cups should fill your stomach enough for your brain to register fullness.

2. Drinking water may stimulate the metabolism process.

Drinking water has the potential to stimulate the body's metabolism and energy expenditure, ultimately helping with weight management, according to Huggins.

In an eight-week study published in 2013, when 50 overweight girls drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, they lost weight and experienced a decrease in their BMI and body mass index. Configuration scores.

It's not magic: Drinking water seems to stimulate thermogenesis, or heat production, in the body, especially when it's cold. The body must expend energy to warm fluids to body temperature, and the more energy is consumed by the body, the faster the metabolism (the process by which your body converts what you eat and drink into energy). Specifically, drinking about two cups of 71 ° F water resulted in an average 30% increase in the metabolic rates of 14 healthy adults in a small 2003 study published in the Journal of Endocrinology and Metabolism.

Before filling the glass and carrying your plate, keep in mind that the thermogenic effects probably won't result in a significant calorie deficit that leads to weight loss. "Even if the effect is minimal, it's important to stay hydrated," says Huggins, noting that there are few, if any, downsides to drinking more water.

3. Drinking water can help reduce your total liquid calories.

Since water contains no calories, filling your mug with H2O instead of high-calorie alternatives like juice, soda, tea, or sweetened coffee can reduce your total liquid calories. Choose water instead of the standard 20-ounce soft drink, and you'll drink 250 fewer calories, Huggins points out.

As long as you don't "compensate" for those calories - for example, get out of the café with muffins and water instead of your regular latte - your calorie savings can quickly increase, she says.

Also interesting: Although diet soda does not contribute to calories, replacing diet drinks with water may be a factor contributing to weight loss in certain groups of people. Overweight and obese women who substituted diet drinks with water after the main meal showed greater weight loss during a weight loss program in a 2015 study published publicly in the American Journal of Clinical Nutrition. The researchers noted that the extra weight loss in those who drank the water could be attributed to consuming fewer calories and carbohydrates, but more research is needed. All that said, since many diet drinks still hydrate and reduce your calorie intake when used as a substitute for sugary drinks, they may help some individuals lose weight.

4. Drinking water helps while exercising.

Water is essential for the body during exercise: It dissolves electrolytes - minerals that include sodium, potassium, and magnesium - and distributes them throughout the body, as their electrical energy triggers the muscle contractions needed for movement, Jambulis explains. An electrolyte imbalance can lead to cramps, but that's not the only side effect of drinking too little.

"When muscle cells dry up, they break down protein (also known as muscle) more quickly and build muscle more slowly, so your workouts are less effective," she says.

Moreover, the body loses fluid more quickly during exercise because it generates heat that travels to the surface of the skin, where it helps Sweating and subsequent evaporation (cooling process) in the regulation of temperature.

Jambulis says keeping the body properly hydrated also helps maintain blood volume so that you can improve the expansion of blood vessels on the surface of the skin to release heat.

"If your body can't get rid of the extra heat through sweating, you are preparing yourself for heat exhaustion or worse," she says. "Getting enough water can improve your workouts by reducing fatigue, allowing you to exercise longer and burn more calories." That's why it's so important to drink water before exercise and throughout your workout, not just when you start to feel thirsty.

5. Water helps the body get rid of waste products.

Drinking water facilitates the production of urine, which is largely made of water, and the movement of stools, because water keeps stools soft. In other words, the more hydrated you are, the easier it will be for your system to move things around and reduce your likelihood of experiencing constipation and bloating.

Additionally, adequate hydration boosts kidney function, flushes harmful bacteria from the urinary tract, and prevents kidney stones that can occur with increased urine concentrations, according to Huggins.

6. The body needs water to burn fats.

Increasing your water intake may increase lipolysis, the process by which the body burns fats for energy, according to a 2016 mini-review of animal studies published in Frontiers in Nutrition. "We are not sure of the mechanism," says Gamble, who was not associated with the review, "but the mild dehydration reduces lipolysis, which could be due to hormonal changes." Another theory has been put forward in animal studies: Water expands cell size, which could play a role in fat metabolism. However, it is still not proven in humans.

7. Water may improve motivation and reduce stress.

When you become dehydrated, you may experience symptoms such as fatigue, dizziness, and confusion - and who makes healthy decisions under these circumstances? In a 2016 mini-review, the researcher found that dehydration may also be associated with drowsiness and decreased alertness. Another study, published in the International Journal of Sports Medicine, found that dehydration increases the body's production of cortisol, the stress hormone.

"These symptoms can affect your drive to exercise, cook at home, and make better food choices," says Gamble.

Other health benefits of drinking water

Remember that your body is made up of 60% water, so losing weight isn't the only bodily process affected by proper hydration. These are just a few examples of what water can also do:

Water keeps your skin bright.

Scientists still don't know the exact mechanism, but given the important role of water in most body functions, it makes sense that it would be beneficial in skin health as well. In a 2015 study published publicly in the journal Clinical and Cosmetic and Investigational Dermatology, researchers found that increased water intake would affect the skin in the same way as a topical moisturizer and could positively affect normal skin physiology, including elasticity (the loss of which is linked to sagging and wrinkles).

Water boosts your mental faculties.

Just like the rest of the body, your brain depends on H2O to function more efficiently - water actually makes up 73% of the brain. Even minor levels of dehydration (less than 2% of water loss) impair your performance on tasks that require attention, cognitive functions, physical movement, and immediate memory skills, according to research published in the Journal of the American College of Nutrition.

Water regulates blood pressure.

"Water plays a key role in maintaining effective blood flow," says Huggins. "When you are dehydrated, the ratio of plasma/blood cells changes in a way that makes the blood thicker and more viscous. This makes it difficult for blood to flow where it needs to flow, which increases the stress on the heart."

Additionally, when the body's cells do not contain enough water, the brain secretes a chemical that constricts blood vessels, which can lead to high blood pressure or high blood pressure, which in turn increases the risk of stroke and heart disease. Staying hydrated prevents blood vessels from constricting so blood can flow normally

How much water should you drink?

You may have heard the popular "eight 8-ounce cups a day" rule, but the truth is that the amount of water needed varies greatly with age, gender, health, physical activity, propensity to sweat, and more. The majority of healthy people adequately meet their daily hydration needs by letting go of thirst is their guide, according to the National Academies of Sciences, Engineering, and Medicine or NASEM.

The average American adult drinks approximately five cups of water a day, according to the Centers for Disease Control and Prevention. The general recommendation from NASEM is approximately 91 ounces (about 11 cups) of water per day for women and approximately 125 ounces (about 15 and a half cups) for men. About 80% of the recommended fluid intake comes from drinking water and beverages, while the other 20% comes from foods rich in water.

One way to determine if you are drinking enough water is to peek at the pot after you urinate. "It's best if you follow the color of your pee," says Gamble. "If it's a dark yellow, you're not drinking enough. Aim for the lighter yellow."
The result: Water and weight loss

Science shows that drinking water may facilitate weight loss and encourage other positive health outcomes. "Water is important in every cellular activity in our body, from head to toe," says Huggins. "Staying hydrated helps the body function more efficiently and helps us feel better."

But drink more of the water should be only a small part of your wellness journey. “Drinking water will not have a significant effect on weight loss, and without restricting calories and/or exercising, just drinking water will not lead to significant weight loss,” says Jambulis. As always, she says, it is important to take an approach More comprehensive and sustainable.


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