Many people still do not understand how drinking water helps a person lose weight, but some studies show a positive correlation between increased water intake and weight loss.
Below are some of the reasons why water can help in losing weight.
1.water helps with exercise
One of the most important components of any weight loss plan is exercise.
Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.
Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.
Always drink water before, during, and after exercise to avoid dehydration.
Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.
A of results from the National Health and Nutritional Examination Survey 2005–2010 found that most adolescent males drink more water than NAM recommends each day.
However, results showed that many adults, especially older adults, did not drink enough water to meet NAM's guidelines.
Of the individuals aged 20–50, 42.7 percent of males and 40.6 percent of females did not meet NAM recommendations.
Of those 71 years of age or older, 94.7 percent of males and 82.6 of females did not meet the guidelines.
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2. Water is important to consume fat
Without water, the body can't as expected process put away fat or sugars.
The most common way of processing fat is called lipolysis. The initial step of this cycle is hydrolysis, which happens when water atoms communicate with fatty oils (fats) to make glycerol and unsaturated fats.
Drinking sufficient water is fundamental for consuming off fat from food and drink, as well as put away fat.
A small survey from 2016 found that expanded water consumption prompted expanded lipolysis and a deficiency of fat in creature studies.
3. Drinking water can reduce overall liquid calorie intake
It is easy to accumulate liquid calories by drinking soda, juice, or sweetened coffee or tea.
Most people also ignore how many calories they consume in sports drinks or alcoholic beverages.
Replacing even a few high-calorie drinks each day for water or other no-calorie beverages, such as herbal tea, may have long-term weight loss benefits.
Authors of a found that replacing two or more high-caloric beverages for non-caloric drinks every day for 6 months resulted in an average weight loss of between 2 and 2.5 percent in a group of females with obesity.
In a from 2015, female participants drank 250 mL of water after lunch each day while attending a 24-week weight loss program.
They lost 13.6 percent more weight than women in the same program who drank the same volume of diet beverages after lunch.
Results of a large-scale showed that men and women who replaced one serving of a sugar-sweetened beverage for water or a low-calorie drink every day for 4 years gained 0.49 fewer kilograms (kg) than a similar group who had made no changes.
The same study found that adults who replaced at least one serving of fruit juice with water or a low-calorie drink gained 0.35 kg less than their counterparts.
4. Water assists with eliminating waste from the body
At the point when the body is got dried out, it can't accurately eliminate squander as pee or defecation.
Water assists the kidneys with sifting poisons and waste while the organ holds fundamental supplements and electrolytes.
At the point when the body is dried out, the kidneys hold liquid.
Lack of hydration can likewise bring about hard or knotty stools and clogging.
Water keeps squander moving by mellowing or relaxing solidified stools.
Water additionally assists the body with recuperating from stomach related issues, like looseness of the bowels and heartburn.
At the point when waste develops in the body, individuals might feel swelled, enlarged, and tired. Swelling can add crawls to an individual's midriff.
Remaining hydrated is an effective method for trying not to hold squander, which might add a couple of additional pounds.
5. Water increases calorie burning
Some research indicates that drinking water can help to burn calories.
In a , 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.
They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.
Water may also temporarily increase the body's resting energy expenditure, or the number of calories burned while resting.
Drinking cold water may further enhance water's calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.
6. Water is a natural appetite suppressant
When the stomach senses that it is full, it sends signals to the brain to stop eating.
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 actually thirsty. Drinking a glass of water before reaching for something to eat can help to curb unnecessary snacking.
In a , 50 overweight females drank 500 milliliters (mL) of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption, for 8 consecutive weeks.
The participants experienced a reduction in body weight, body fat, and body mass index. They also reported appetite suppression.
A from the previous year had yielded similar results.
The following tips can help to increase water intake:
- drinking at least one 8-ounce glass of water with each meal
- carrying water in a reusable water bottle
- drinking extra water when exercising or during physical activity
- drinking extra water when it is warm, humid, or very sunny
- keeping a glass of water near the bed
- eating more soups and liquid-rich meals, such as curries, stews, and smoothies
- eating fruits and vegetables with high water contents, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce
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