Water consumption has long been believed to help with weight loss.
Water consumption has long been believed to help with weight loss
. Almost 30-59 percent of US people who are trying to lose weight- are up with their water consumption. Numerous research has indicated that increasing water intake can help with weight loss and maintenance.
Water Consumption Can Increase Calorie Burn
The majority of the research examined — the impact of consuming one serving, or 0.5 liters (17 oz), of water. Your resting energy expenditure i.e the number of calories you burn—increases when you drink water.
Just within 10 minutes of consuming water, humans’ resting energy expenditure has been observed to rise by 24–30%. And this lasts for at least an hour. One research on
‘overweight and obese children revealed that drinking cold water increased resting energy expenditure by 25%.
The effects of drinking more water—more than 1 liter (34 ounces) per day—were investigated in a ‘study of obese women. They discovered that doing so — led to an additional 2 kg (4.4 lbs) of weight loss over a year. These findings are impressive considering that these women only increased their water intake. Which is great!!
Furthermore, according to these
two studies, consuming 0.5 liters (17 oz) of water resulted in an additional
23 calories being expended. That amounts to almost 17,000 calories each year or more than 2 kg (4.4 lbs) of fat. Overweight adults drank 1-1.5 liters (34-50 oz) of water per day for a few weeks and were seen in numerous additional research. They discovered significant decreases in body fat, waist circumference, body weight, and BMI ( Body Mass Index)
Water Can Reduce Appetite Before Meals
Some individuals assert that ‘consuming water before a meal decreases appetite’. There does appear to be some truth to this, but mostly among middle-aged and older persons.
Drinking water before each meal can accelerate weight loss by 2 kg (4.4 lbs) over a 12-week period, according to studies on older persons.
In one study, middle-aged overweight and obese participants lost 44 percent more weight when they drank water before each meal than — when they did not. A further investigation revealed that consuming water before breakfast cut the number of calories ingested during the meal by 13%.
More water consumption is associated with lower calorie intake and a lower risk of weight gain.
Water is typically associated with lower calorie intake because it is calorie-free by nature. The major reason for this is that you start drinking water instead of other drinks, which are frequently filled with calories and sugar.
Observational studies have revealed that those who mostly drink water typically consume 200 fewer calories (or up to 9%) than the average person. Water consumption may also aid in preventing long-term weight gain. Typically, every four years, the average person puts on 1.45 kg (3.2 lbs) of weight.
This sum could be cut by:- Consuming an additional cup of water each day – may stop this weight gain from reaching 0.13 kg (0.23 lbs).
- Water in place of other beverages: Drinking 1 cup of water in place of 1 serving of a sugar-sweetened beverage may prevent a 0.5 kg weight gain over 4 years (1.1 lbs).
- Encourage kids to drink water since it can keep them from getting overweight or obese. This is very important.
How Much Water Should You Drink?
Studies say that eight 8-ounce glasses of water, or roughly 2 litres, should be consumed each day, according to many health authorities. However, this sum is entirely arbitrary. Water needs are completely individualised, just like so many other things.
People who exercise frequently or sweat a lot, for instance, can require more water than individuals who are not as active. Additionally, older individuals and nursing women need to regularly check their water intake.
Remember that many foods and drinks, including coffee, tea, meat, fish, milk, and notably fruits and vegetables, also include water. You should always drink water when you’re thirsty, and you should drink enough to slake your thirst.
You may get minor dehydration if you experience headaches, mood swings, ravenous hunger, or difficulty focusing. Increasing your water intake could help. According to the studies, consuming 1-2 litres of water daily should be adequate to aid in weight loss.
Here are the recommended water intakes in various measurements:- 1-2 Litres.
- 34-67 ounces.
- 8-ounce glasses: 4–8.
Important: This is only a general recommendation, though. Some may require less, but others may require significantly more. Additionally, it is not advised to consume too much water because it could result in water poisoning. In extreme circumstances, such as during water drinking competitions, this has even resulted in death.
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