Water For Fat Loss
Role of water in fat loss
For a long time, drinking water has been thought to help with weight loss. In fact, 30–59% of US adults who try to lose weight increase their water intake.
Many studies show that drinking more water may benefit weight loss and maintenance.
Read on to understand how drinking water can help you lose weight.
Drinking Water Can Make You Burn More Calories
Most of the studies listed below looked at the effect of drinking one, 0.5 liter (17 oz) serving of water.
1.Drinking water increases the amount of calories you burn, which is known as resting energy expenditure.
2.In adults, resting energy expenditure has been shown to increase by 24–30% within 10 minutes of drinking water. This lasts at least 60 minutes .
3.Supporting this, one study of overweight and obese children found a 25% increase in resting energy expenditure after drinking cold water .
4.A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 2 kg (4.4 lbs) of weight loss .
Since these women didn’t make any lifestyle changes except to drink more water, these results are very impressive.
5.Additionally, both of these studies indicate that drinking 0.5 liters (17 oz) of water results in an extra 23 calories burned. On a yearly basis, that sums up to roughly 17,000 calories — or over 2 kg (4.4 lbs) of fat.
6.Several other studies have monitored overweight people who drank 1-1.5 liters (34–50 oz) of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body fat.
Drinking Water Before Meals Can Reduce Appetite
Some people claim that drinking water before a meal reduces appetite.
There actually seems to be some truth behind this, but almost exclusively in middle-aged and older adults some trusted sources.
1.Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period .
2.In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water .
Another study also showed that drinking water before breakfast reduced the amount of calories consumed during the meal by 13% .
Although this may be very beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.
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