For many years, it was already believed that drinking water favored weight loss.
Nowadays, the assumptions are confirmed with numerous studies and scientific research, which have revealed that drinking a certain amount of water helps remarkably to lose weight.
In Nutrition Without More, we tell you how to lose weight with water.
Drinking water half an hour before meals decrease appetite
A good way to lose weight easily and effortlessly is to drink water before meals.
The fact drinks water half an hour before eating decreases the number of calories totals you eat during the day, mainly in middle-aged and older people.
In one study it was shown that people who follow a low-calorie diet and drink half a liter of water before meals lost 44% more weight than those who do not take that amount.
Likewise, it has been observed that the consumption of water prior to meals causes an increase in a weight loss equivalent to 2 kilos over a period of 12 weeks.
In another study that compared calorie intake during breakfast, these were the results: the group that drank half a liter of water before breakfast consumed 13% fewer calories than the group that did not.
However, it seems that this automatic effect that leads to fewer calories only occurs in middle-aged and older people.
At the moment, there are no studies that have proven the same in young individuals.
Drinking water increases calorie burning
Experts say that drinking water increases resting energy expenditure.
In other words, drinking only half a liter of water increases your metabolism by up to 30% in the 10 minutes after consumption and is maintained for at least one hour.
Similarly, it has been found that drinking 2 liters of water per day increases calorie expenditure by 96 calories.
In addition, the burning of calories rises even more when you drink cold water, since your body uses more calories so that the water reaches your body temperature.
Several studies have also confirmed that drinking between 1 and 1 liter and a half of water per day significantly reduces weight, abdominal perimeter, body mass index and abdominal fat.
Finally, in a study carried out with overweight women, an extra weight reduction equivalent to 2 kg was observed after increasing water intake by more than one liter daily.
Drinking water reduces calorie intake
First of all, you should know that water does not contain calories.
This means that when you decide to quench your thirst with water, instead of drinking soft drinks, for example, you are automatically eating fewer calories, specifically zero.
The sugary drinks are high in calories and refined sugars which, being in liquid form do not satisfy your appetite and encourage you to consume even more calories.
According to several investigations, people who usually drink water instead of other drinks ingest up to 9% less calories per day, which is roughly equivalent to 200 calories per day.
It has also been found that drinking sugary drinks before a meal increases the total calorie intake by 7.8%, compared to drinking water.
In the long term, water consumption can also reduce the weight gain that occurs in our body.
On the one hand, by increasing your water intake with a daily cup of water, you will be decreasing the weight gain by 0.13 kg.
On the other hand, by replacing other drinks with water, you will decrease the weight gain by up to 0.5 kg for a period of 4 years.
It is also important that you teach your children to drink a lot of water, to ask for water when they are thirsty and not to get used to drinking soda or packaged juices.
In a scientific experiment conducted in several school establishments, where fountains were installed and classes were given on the importance of drinking water, the risk of obesity was reduced by 31% after one year due to the increase in water consumption.
How much water is adequate?
In reality, each person needs to consume a different amount of water, depending on their physical condition, health, habits, age…
In general, health authorities recommend drinking at least 2 liters of water a day, but there will be people who need more.
For example, if you are a sports person, it is obvious that you will need to drink much more than 2 liters, and the same goes for the elderly or nursing mothers.
But one thing is clear:
If you are thirsty, baby, and when you are satiated, stop.
In periods of hot weather or exercise, drink enough water to compensate for fluid loss.
If your goal is to lose weight, increase your daily water intake and, mainly, drink water before meals: approx. 2 liters daily.
However, it is also not good to abuse water , since you can reach a state of hyperhydration, in which your body cannot eliminate all the water you ingest and can even be fatal.
Drinking water has many health benefits and one of them is weight loss.
If you want to lose a few extra pounds, be sure to drink half a liter of water before meals and, of course, combine it with a healthy and balanced diet.