There is some uncertainty about the assumption that drinking water helps a person to lose weight, yet various types of research show some positive correlation between increased water consumption and weight loss.
Below are six reasons why water plays an important role in helping you lose weight.
1. Water is a natural appetite suppressant
When the stomach feels full, it sends signals to the brain to stop eating. The space in the stomach can be taken up by water, leading to a sensation of fullness and reducing hunger.
It would be a mistake to think that you are hungry while you are thirsty. Drinking a glass of water before eating can help to restrain superfluous snacking.
Ina 2014 study, 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 weeks on end. The participants went through a reduction in body weight, body fat, and body mass index. They also reported appetite cessation.
A study from the previous year gave the same results.
2. Water increases calorie burning
Some research shows that drinking water helps you burn calories.
Ina 2014 study, 12 people who drank 500 mL of cold water expended more energy than others. They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water. Water can also increase the body's resting energy expenditure for a short time, or the number of calories burned while resting. Drinking cold water may additionally increase water's calorie-burning benefits, because the body expends energy, or calories, by heating the water for digestion.
3. Water helps to remove waste from the body
When the body becomes dehydrated, it cannot get rid of waste as urine or feces. Water aids the kidneys in filtering toxins and waste while the system saves vital nutrients and electrolytes.
When the body is dehydrated, the kidneys retain fluid. Dehydration can also lead to hard or lumpy stools and constipation. Water keeps waste moving by softening or loosening hardened stools. Water also helps the body to improve digestive problems, such as diarrhea and indigestion. As waste collects in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person's waist.
Being hydrated is a perfect way to shun retaining waste, which may add a few extra pounds
4. Drinking water can reduce overall liquid calorie intake
Water is a calorie-free alternative to energy drinks or juice.
It is uncomplicated to gather liquid calories by drinking soda, juice, or sweetened coffee or tea. Most people usually overlook how many calories they consume in sports drinks or alcoholic beverages.
Choosing water or other no-calorie beverages such as herbal tea rather than even a few high-calorie drinks each day may have long-term weight loss benefits.
The authors of a 2012 study reported that replacing two or more high-caloric beverages for non-caloric drinks daily within 6 months resulted in a mean weight loss of between 2 and 2.5 percent in a bunch of females with obesity.
In a 2015 study, female participants drank 250 mL of water after lunch every 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 amount of diet beverages after lunch.
Some large-scale study indicated that men and women who replaced one serving of a sugar-sweetened beverage with water or a low-calorie drink every day for 4 years achieved 0.49 fewer kilograms (kg) than a similar group who had made no progress.
The same study found that adults who substituted water or a low-calorie drink for at least one serving of fruit juice obtained 0.35 kg less than their counterparts.
5. Water is necessary to burn fat
Without water, the body is unable to metabolize stored fat or carbohydrates properly.
The operation of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which happens as water molecules interact with triglycerides (fats) to form glycerol and fatty acids.
Drinking enough water is necessary for burning off fat from food and drink, as well as stored fat.
A brief review from 2016 showed that increased water intake led to increased lipolysis and a loss of fat in animal studies.
6. Water helps with workouts
One of the most significant components of any weight loss process is exercise.
Water enables muscles, connective tissues, and joints to move properly. It also helps the lungs, heart, and other organs to operate effectively as they fire on all cylinders during exercise.
Being hydrated cuts down the risk of things that can get in the way of a good workout, such as muscle cramps and lassitude.
Always drink an adequate amount of water before, during, and after exercise to avoid dehydration.
Make sure you keep water close at hand all the time, especially if working out in hot or humid conditions.