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Three Ways to Help You Lose Weight with Water

For a long time today, drinking water has been thought to help persons with weight loss. As a matter of fact, up to 59% of US adults who work to lose weight give their water intake a boost. Numerous studies show that this actually benefits weight loss and maintenance.

The question is, how does this liquid make it happen? Here are three recognized ways:

1. By increasing your calorie burn
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Drinking water amps up the amount of calories you burn at rest, or your resting energy expenditure. A 24-30% rise in resting energy expenditure has been observed in adults from their 10th to 60th minute of drinking water. In support of this, a study of overweight and obese kids revealed a 25% increase in resting energy expenditure after they drank cold water.
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A study of overweight adult females looked into the effects of increasing water intake to more than 1 liter (34 oz) daily. They discovered that in a year’s time, this led to an additional 2 kg (4.4 lbs) of weight loss. Because these women didn’t change their lifestyle except to drink more water, these results are very accurate. Take note, results could even be better when the water is cold. That’s because the body has to burn extra calories to warm up the liquid to normal body temperature.

2. By reducing your appetite

Based on some people’s claims, drinking water just before a meal cuts appetite. Studies have shown this to be true, but generally among middle-aged to older adults only. In older adults, it was found that drinking water prior to each meal can increase weight loss by 2 kg (4.4 lbs) in three months’ time. In another study, middle-aged obese and overweight subjects who had water before each meal ended up 44% lighter than the group that did not increase their water intake.

3. By reducing your calorie intake and risk of weight gain

As water is calorie-free, it is usually linked to lower calorie intake. This is because by drinking water, you would have given up other drinks which may be laden with sugar and calories. Studies indicate that people who mostly drink water have a calorie intake that is around 9% lower than that of the opposite group. Drinking water may also help in the prevention of long-term weight gain. Generally, the average person gains around 1.45 kg (3.2 lbs) every 4 years. This can be reduced by 0.13 kg (0.23 lb) simply by adding a cup of water to one’s normal daily water intake.

Also, by substituting one serving of a high-sugar beverage with a cup of water can reduce the 4-year weight gain by half a kilogram (1.1 lbs). Lastly, it is especially important for children to be taught the value of drinking water, as this can help steer clear of obesity or overweight as adults.