The ultimate guide to drinking water for weight loss!
Did you know that your body is made up of roughly 60% water?
It’s true! In fact, every critical component in your body requires water – it helps to flush out toxins, carry nutrients to cells and so on.
And if you’ve ever tried to lose weight before you’ve probably been advised by a friend or a doctor to drink more water.
But, does drinking water really lead to weight loss and, if so, why?
This is a topic that I cover in The Simple, Proven Plan For Weight Loss & Control, but I thought it would be a good idea to share this important information in detail with everybody on the blog.
Does drinking water help you lose weight?
While the health benefits of water are undeniable, studies have shown that regular water consumption may lead to weight loss.
One particular study revealed that participants who drank two glasses of water before all 3 meals ate roughly 70 to 90 fewer calories at that meal.
After three months, the study participants had lost 5lbs and were more successful at keeping the weight off a year later compared to the non-water drinkers.
Water may help you lose weight for several reasons:
- It gives you that full feeling before you consume your meal, resulting in less calories being eaten
- May boost metabolism and burn more calories
- It replaces higher calorie alternatives like soda and juice
How much water should I drink to lose weight?
This simple question doesn’t have an easy answer. In general, doctors recommend 8 to 9 cups of water per day. But, there are many factors that can influence this:
- The environment around you – hot, humid conditions, for example
- Certain health conditions like a fever or diarrhea
- Pregnancy or breast feeding
There are several methods being promoted to ensure adequate water intake. For example, the popular 8×8 method which consists of drinking 8 – 8oz glasses of water per day or the recommendation by the Institute of medicine, which consists of 13 cups of beverages a day for men and 9 cups for women.
All methods aside, it’s a good idea to drink enough water that you rarely feel thirsty throughout the day and that your urine is slightly yellow or colorless. And for weight loss purposes it’s important to plan your water consumption around your meals. As mentioned above, drink roughly two glasses of water before your meals to help control your caloric intake.
But, water is boring!
Water is readily available, calorie free and inexpensive, but for many it can have one major downfall. Arguably, the most popular reason people don’t consume enough water is because it’s boring. In other words, it’s just too plain.
There are times when you’re craving a drink with taste and it’s these times that many people reach for a drink that’s high in calories and often times sugar. But, there are low and even zero calorie alternatives, basically water with taste, that you can enjoy instead of plain ol’ water.
Here’s 10 tasty ideas to quench your thirst without all the calories:
- Add a squeeze of lemon juice to your water
- Unsweetened iced tea
- Coconut water –contains a mere 60 calories per serving
- Coffee in moderation – minus the high calorie extras like cream and sugar
- Zevia All Natural Diet Soda – for those times you are absolutely craving a soda
- Naturally flavored water like Hint flavored water
- Green tea
- Add cut up fruit like berries to your bottled water
- Skim milk
- Herbal teas
There are also other ways to up your water intake that don’t involving drinking, which brings us to…
To reap the weight loss benefits of water you should also think outside the glass. More specifically, on your plate!
Water-rich foods like vegetables, fruits and broth-based soups have also been shown to reduce the amount of calories you take in. In fact, studies show that participants reduced their calorie intake by up to 20%!
If you can’t stomach any more water then try starting off your meal with a bowl of broth-based soup (not cream based) or a salad. The water in these low calorie foods will help fill you up before you get to the calorie dense main dish.
The Water Diet
Ok, so the water diet probably won’t go mainstream like the low carb diet, but you could create a weight loss plan around your water consumption. And unlike the above mentioned, you wouldn’t have to cut out an entire food group!
By simply making a few changes to your routine – drinking two glasses of water before your meals and making your plate half water-dense vegetables and fruits, as is recommended by the USDA – you could potentially reduce your caloric intake and lose weight.
Not only could you lose weight, but these lifestyle changes could improve your health, since it’s always a good idea to be adequately hydrated and to eat more vegetables!
And these are just a few simple changes you can make to your diet which I cover in detail in The Simple, Proven Plan For Weight Loss & Control! Check it out now and arm yourself with the knowledge to easily lose weight and feel great!