Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function.
Do you know?
Increasing your daily intake by 1 cup may lower weight gain by 0. 13kg
Water is the quintessential component of life and one of the most undertow elements when it comes to health. The umpteen health benefits of water include skin hydration, flushing out of toxins, offering an instant source of energy, to mention a few.
And if you are planning to shed those extra kilos, guzzle down more water.
How Much Water Should You Drink?
The following water intake recommendations are from the National Academy of Medicine (NAM):
• 2,700 mL/day for adult women
• 3,700 mL/day for adult men
If you are a gym regular and sweating out during workouts, your body would require more water. It is recommended to drink about 480 ml of water before working out and sipping on 150 to 200 ml during the exercise. One should also drink another 480 ml post workouts to replenish the lost fluids.
Start the day by drinking with about two glasses of water on an empty stomach.
The key standard is to drink water when you are thirsty and sip down sufficient amounts to satisfy your thirst.
A bad headache, disturbed mood, constant hunger or difficulty in concentrating are the signs of dehydration due to lack of water intake. The best fix is, just drink water.
How Water Plays A Crucial Role In Facilitating Weight Loss
1. Water Can Burn More Calories
Drinking water can rapidly intensify the number of calories you burn, most importantly the resting energy expenditure. Several shreds of evidence show that drinking 500ml of water may remarkably increase the number of calories burned, reduce BMI waist, circumference, body fat and weight loss.
2. Water is a natural appetite suppressant
Water is naturally free of calories and drinking water before a meal is associated with reduced intake of food and weight loss. Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger.
A person may also think that they are hungry when they are thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.
Drinking about two cups of water 20-30 minutes before meals may reduce appetite in middle-aged and older individuals. It eventually decreases calorie intake leading to weight loss.
3. Cold Water Burns Calories
According to a few medical experts, drinking cold water ups the metabolism and contributes towards weight loss. This is because the body works harder to warm up the water, thus burning more calories and excessive fat. However, if you suffer from frequent cold or lung-related issues avoid drinking cold water.
4. Water Helps You Shed Fat
Lack of water restricts the body from properly metabolizing stored carbs and fat. The fat metabolization process is called lipolysis and if you are dehydrated, the body may not be able to burn excessive fats. Drink enough water to stimulate the process of lipolysis to lose fat.
5.Water Loaded Foods Help
Besides drinking plain water, make sure to include water-rich foods like soups, smoothies without sugar and salt in your daily diet. Add berries, tomatoes, cucumber, watermelon, grapes, celery, melons to your diet plan as these natural wonders are low on calories, high on water and act as appetite suppressants.
Weight loss: These are the 5 times you should drink water
1. When you feel hungry
Many times feeling thirsty is confused for feeling hungry. This usually occurs when you feel hungry shortly after having a meal. If you feel hungry too often, you should try drinking water. It will help prevent unnecessary snacking and hunger pangs. Dehydration can often you wrong signals of hunger.
Also read: The Problem Of Evening Hunger
2. When you are unwell
It might seem difficult to gulp down a glass of water when you are unwell but it can help you heal quickly. Drinking water when you are unwell can hydrate you and help in removing toxins from the body. It will make you feel fresh and will help you recover at a comparatively faster pace.
Also read: what to eat when you are sick
3. Before a meal
If you want to prevent overeating, then this is something that you can bank on. Firstly, time your meals. Try having your meals at the same time every day and it can take you a long way in being in sync with circadian rhythm. The next thing to do is to drink a glass of water 30 minutes before every meal. It will keep you from overeating. It is also an effective way to control calorie intake, thus aiding weight loss. Also, avoid drinking water immediately after a meal or during the meal.
4. On waking up in the morning
Now, this is something many of you must already be doing. Drinking water first thing in the morning can facilitate smooth bowel movement. Drinking water first thing in the morning will satiate you and energise you, removing toxins from the body. Make sure that you drink water which is at room temperature in the morning. Slightly warm water can also be helpful. Avoid cold water first thing in the morning. It may trigger a cough.
5. Before and after the workout
Drinking water before a workout will again, energise and hydrate you. Drinking water after your workout will help you rehydrate and make up for the fluid loss in the form of sweating while exercising. To maintain fluid balance, drinking water before and after your workout can be helpful.
Looking for a quick weight loss? Check our weight loss special The MetabolismReset Diet plan, The Healthiest Way to Lose Weight
By Priyanshi Bhatnagar