How to Use Water to Lose Weight

Many people are aware that water can help them in weight loss.

The figures indicate that between 30 and 59% of adults who try to lose weight increase their water consumption.

It has been shown through different studies that drinking water is effective for weight loss and for maintenance.

In this article I will explain to you why water can help you lose weight.

Drinking water helps you know more calories

In the studies I will tell you below we have analyzed the effects of drinking half a liter of water.

Drinking water helps you increase the calories you burn, this is known as resting energy expenditure.

It has been proven that energy expenditure increases by 30% in adults after drinking water, and lasts about 60 minutes.

It was also seen in a study with overweight and obese children that energy expenditure increased by 25% at rest after drinking cold water.

The effects of increasing water intake by more than 1 liter per day were also analyzed in a study with women. The results were that these women lost an extra 2 kilos of weight in a period of 12 months.

These women did not make any changes in their lifestyle, just drinking water, so we can say that the results were spectacular.

In both studies it was seen that taking 0.5 liters of water resulted in an extra 23 calories burned. If we take these figures to one year we would be talking about 17,000 calories, which means about 2 kilos of fat.

There are more studies analyzing the results of overweight people who drank 1-1.5 liters of water a day for a few weeks. The results were very good, a significant reduction in weight, body mass index, waist circumference and body fat.

If you drink cold water the results are still greater. When you do, your body burns extra calories to heat the water to body temperature.

Conclusion: Drinking 0.5 liters of water gets to increase the calories burned for at least an hour. It has been shown in studies that this causes moderate weight loss.

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Drinking water before foods helps you reduce the appetite

Some people say that drinking water before meals helps them reduce appetite.

There seems to be some truth to this, but only in middle-aged adults and older people.

It has been shown in studies with adults that drinking water before each meal helps increase weight loss by 2 kilos over a 12-week period.

It was seen in a study that overweight and obese middle-aged people who drank water before each meal lost 44 percent more weight compared to those who did not drink water.

He was also seen in another study to take drinking water before breakfast reduced the amount of calories consumed during the meal by 13%.

This works in middle-aged and elderly people, but in studies with younger people there has not been such a significant reduction in calories.

Conclusion: Drinking water before meals helps reduce appetite in middle-aged and elderly people. This helps reduce calorie intake, which helps with weight loss.

Drinking water helps reduce calories and also reduce the risk of weight increase

As water has no calories, it is usually associated with reduced calorie intake.

This is mainly due to the use of water to replace other beverages rich in calories and sugar.

It has been shown through observation studies that people who drink mainly water usually ingest on average 9% fewer calories.

Drinking water also helps you prevent long-term weight gain . A person usually earn about 1.45 kilos every 4 years.

You can reduce this amount in the following ways:

Adding 1 cup of water: Increase in water consumption in one cup a day helps reduce weight gain by 0.13 kg.

Replace other drinks with water: Replacing sugar-rich drinks with 1 cup of water helps reduce weight gain by 0.5 kilos in 4 years.

It is very important to encourage children to drink water, as this will prevent them from being overweight or obese.

A recent study, conducted in schools aimed at reducing obesity rates, and in which water sources were installed in 17 schools and where children were given lessons on water consumption, After one year, the risk of obesity was reduced by 31% in those schools where water intake was increased.

Conclusion: Drinking more water helps reduce calorie intake and reduces the risk of long-term weight gain and obesity, especially in children.

How much water should i drink?

We are recommended to drink 2 liters of water a day.

This amount is completely random. As in so many other things, water needs depend on many things.

For example, people who sweat a lot or exercise a lot will need more water than people who are not very active.

Older adults and mothers who are breastfeeding should 
also monitor their water intake more closely.

It is important to keep in mind that we already receive water from many foods and beverages, such as coffee , tea , meat, fish , milk , and especially fruits and vegetables .

As a general rule, we could apply drinking when we are thirsty and do it enough to quench this thirst.

If you feel that you have headaches, you feel cranky, you are very hungry or have difficulty concentrating, you may be suffering from mild dehydration. Drink more water and you will see how it is solved.

From what you tell us the studies done, drinking 1 to 2 liters of water a day would be enough to help us in weight loss.

The amount would be the following in different measures:

• Liters: 1-2
• Ounces: 34-67
• Vases (8 oz.): 4-8

This is just a general guide, the reality is that some people need less, and others may need more.

It is also not advisable to drink excessive water, as it could cause toxicity of water , which may even lead to death, is something that has occurred for example in drinking contests water.

Conclusion: According to studies, drinking 1 to 2 liters of water a day is enough for the goal of weight loss, especially if you take it before meals.

FINAL MESSAGE

Do You Know:

Water can be very useful for weight loss.

It has no calories, helps burn more calories and even helps reduce appetite if we take it before meals.

The benefits are even greater if you use it to substitute other sugar-rich drinks. It is a very simple way to reduce the consumption of sugar and calories.

It is also important to be clear that if you want to lose a lot of weight you will need more things than drinking water.

Water is only one piece of the puzzle.

Take care