lose weight

Drinking water regularly is a must if you want to shed some pounds. It is the best and easiest weapon to fight food cravings. Moreover, it is straightforward to incorporate it into your weight loss plan. All those other critical aspects, like regular exercise, need much more willpower than just making sure you are getting enough fluids.

There are many excuses you can have for not hitting the gym regularly or not having 5-6 quality meals a day. Let’s face it, our busy lives do not always allow us to follow a balanced diet. But you will barely find an excuse preventing you from drinking around 8 glasses of water daily, right?

Water makes you feel fuller

Thirst is often wrongly interpreted by our brains as hunger. So instead of having just a quick glass of water, we reach for some snacks. As a result, we increase the daily calorie intake, which is the critical cause of weight gain. So if you struggle with food cravings during odd times of the day, reach for water first and wait for a few minutes to see whether the hunger has calmed down. If not, you can enter for the snack.

Water contains almost zero amount of calories, so it is more than ideal for filling the stomach and preventing overeating. Every dieting book or weight loss expert suggests drinking at least 8-10 cups a day. Drinking a few cups is also excellent before going to a party, sporting or any other social events as these are usually full of free snacks loaded with extra calories. With water in your stomach, you will be able to avoid eating these snacks entirely or at least for some time.
Related article: Drinking Water On An Empty Stomach Can Cure This 7 Diseases! Find Out Which Ones!

Drinking water helps to burn calories

You will become dehydrated once you do not give your body enough fluids. As a side effect, your metabolism will slow to conserve energy, and your organs will no longer function efficiently. Therefore, dehydration inhibits the fat-burning process within your body as it is strongly linked to the speed of your metabolism. Consequently, you need a steady water intake that will keep your metabolism at an optimal rate and give you the energy required during exercise.

One of the easiest ways to boost your metabolism right after you wake up is to drink 1-2 glasses of cold water. Your metabolism will have to speed up while trying to warm up the water you have just drank. This will add to your daily workout routine and contribute to other weight loss efforts. Therefore, put the water into the fridge before sleep so it is ready when you wake up.

Water improves an overall health condition.

Our bodily processes produce different toxins and a lot of waste materials that we need to eliminate. And water serves precisely that purpose – it flushes these poisons from our body’s systems. Water also lubricates the joints, so its intake is essential to prevent injuries during the workout routine. You must drink adequate water not just because of the weight loss, but also to keep your health at an optimum.

Drinking water can be an effective tool for weight loss due to several physiological and behavioral mechanisms. Here’s how water helps in shedding those extra pounds:

1. Increases Satiety

  • Appetite Control: Drinking water before meals can help fill your stomach, leading to a feeling of fullness and reducing the likelihood of overeating.
  • Reduced Caloric Intake: Studies have shown that people who drink water before meals consume fewer calories during the meal.

2. Boosts Metabolism

  • Thermogenesis: Drinking water, especially cold water, can temporarily boost your metabolism by inducing thermogenesis, where the body burns calories to heat the water to body temperature.
  • Increased Energy Expenditure: This slight increase in energy expenditure can accumulate over time, aiding in weight loss.

3. Enhances Exercise Performance

  • Hydration: Staying hydrated is crucial for optimal physical performance. Proper hydration improves exercise efficiency, endurance, and energy levels.
  • Fat Oxidation: Adequate hydration helps in the mobilization and utilization of fat stores during exercise.

4. Reduces Liquid Calorie Intake

  • Substitute for Sugary Drinks: Replacing high-calorie beverages like sodas, juices, and alcoholic drinks with water can significantly reduce your overall caloric intake.
  • Low-Calorie Option: Water is a zero-calorie drink, making it an excellent choice for hydration without adding calories.

5. Aids in Digestion

  • Improves Digestion: Water helps break down food, making it easier for the body to absorb nutrients. Good digestion is essential for efficient metabolism and weight management.
  • Prevents Constipation: Adequate water intake prevents constipation and bloating, contributing to a flatter stomach and better digestion.

6. Promotes Healthy Habits

  • Mindful Eating: Drinking water encourages mindfulness and can be part of a routine that promotes overall healthy habits, such as choosing healthier foods and regular physical activity.
  • Reduces Cravings: Sometimes thirst is mistaken for hunger. Drinking water can help reduce unnecessary snacking by distinguishing between hunger and thirst signals.

7. Helps with Detoxification

  • Flushes Toxins: Water aids in flushing out toxins and waste products from the body, which can otherwise slow down metabolism and hinder weight loss.
  • Liver Function: Proper hydration supports liver function, which is essential for metabolizing fat and other nutrients efficiently.

Tips for Increasing Water Intake:

  • Set Reminders: Use alarms or apps to remind you to drink water throughout the day.
  • Infuse with Flavor: Add natural flavors like lemon, cucumber, or mint to make water more appealing.
  • Carry a Bottle: Keep a water bottle with you at all times to encourage regular sipping.
  • Drink Before Meals: Make it a habit to drink a glass of water before each meal to help control appetite.

Recommended Water Intake:

  • General Guidelines: The common recommendation is to drink at least 8 cups (64 ounces) of water a day, but individual needs may vary.
  • Personalized Hydration: Consider factors like activity level, climate, and personal health when determining your optimal water intake.

By incorporating more water into your daily routine, you can leverage its benefits to support your weight loss journey and overall health.