Can drinking more water help you lose weight? Our body is made up of 60% water, which is essential for carrying nutrients and oxygen to ...
Can
drinking more water help you lose weight?
Our body is made up of 60% water, which is essential for
carrying nutrients and oxygen to cells, regulating body temperature, and
lubricating joints, amongst many other functions. The fact is, a human body can
go weeks without food but not water.
In the absence of adequate water, the body gets dehydrated, which leads to unclear thinking, mood swings, and overheating of the body. It may even lead to constipation and kidney stones.
How much water should you be drinking?
As per (NAM) the National Academy of Medicine in the
United States, 2,700 mL/day for adult women and 3,700 mL/day for adult men is
the average recommendation. In addition, the amount of water to be consumed
depends on various factors such as:
- ●
Age
- ●
Physical activity
- ●
Health status like fever, diarrhea
- ●
Climate
But water does more than quench thirst and prevent
dehydration. It can help you drop some weight too! Ain't that exciting?
Let's look at the reasons how water, a non-calorie product, creates magic when it comes to weight loss!
How
will water help you lose weight?
1- Water is a natural appetite suppressant
Most of the time, the signal for thirst presents itself as
hunger. So make sure you drink a glass of water whenever you feel hungry. The
hunger pangs will start to settle once you down a glass of water. This
stretches the stomach signaling your brain that it is full, in turn, decreasing
your appetite.
Similarly, consuming one or two glasses of water before
meals helps decrease the amount of food you consume. Lesser food intake means
lesser calorie intake, which will eventually help with weight loss.
2- The body needs water to burn fat
Every cell of the body requires water to carry on its
bodily processes. And adequate water intake helps in increasing lipolysis.
Lipolysis is the process by which the body burns fat to produce energy.
Studies have shown that mild dehydration may cause a drop
in lipolysis. A dip in lipolysis will hamper the process of fat burning, thus
reducing the speed at which you lose weight.
Another great way to burn fat consistently is by
performing a low intensity on a home exercise bike with arms or a manual treadmill.
3- Water helps remove toxins and waste from the
body
The liver is where the cleansing of all toxins occurs,
while the kidney helps eliminate these toxins via urine. But sooner or later,
its ability to detox efficiently becomes impaired due to continual loading.
Conversely, when the body is adequately hydrated, we see healthy liver and
kidney function, maintaining overall health.
The better hydrated the body is, the easier it is to flush
toxins out and avoid build-up. It also allows the liver to metabolize fats
better and provide a burst of energy required to get on with the day.
4- Drinking water can reduce overall liquid
calorie intake
Fruit juices or carbonated beverages are high in calories
which, when consumed in large quantities, lead to weight gain. So, switching to
water would be an intelligent choice instead of higher-calorie drinks when you
want to lose weight.
Also, avoid consuming excessive sweetened tea or coffee.
It will help reduce your overall calorie intake and prevent dehydration, as
coffee and tea have a mild diuretic effect.
Other health benefits of drinking water
Since our bodies are made up of 60% water, the weight loss
process is not the only one affected by improper hydration.
1- Water
helps to reduce stress
When you're dehydrated, symptoms such as fatigue, dizziness,
and confusion may arise. The dehydration may also lead to sleepiness, reduced
alertness, and an increase in the body's production of cortisol - the stress
hormone. And we are well aware that increased stress levels hinder the process
of weight loss by changing the appetite and rate of metabolism.
2- Water
boosts your brainpower
The brain is composed of 73% water. So, even the slightest
dehydration may lead to changes in the way your brain works. Especially the
tasks that require attention, cognitive functions, physical movement, and
immediate memory skills. So fuel your brain well!
3- Water
regulates blood pressure
The reason that the blood flows seamlessly in our body is
because of water. Suppose there is a dip in the water levels in the body, the
blood composition changes to being thicker, which makes it difficult for the
blood to flow quickly. Thus, this additional stress on the heart causes the
blood pressure to rise. So, please drink ample amounts of water to keep your
heart pumping right.
Tips to Drink More Water
Below are some
simple and useful tips that will help you drink more water regularly.
●
Choose water over
high-calorie drinks.
●
Infuse water with fruits to
help improve the taste.
●
Place a bottle on your
working table or in each room to be reminded to drink water whenever you see
the bottle.
●
Consume more soups and
liquid-rich meals, such as smoothies.
●
Consume high water content
fruits and vegetables like berries, grapes, melons, tomatoes, celery, and
cucumbers.
●
Drink more water when
exercising.
As discussed above, drinking water may facilitate weight
loss and encourage other positive health outcomes. But this will only form one
part of your weight loss journey. Along with drinking water, there should be
calorie restriction and adequate physical activity to see a significant change
in weight. Use a magnetic resistance spin bike to get in a fun and quick workout in the comfort of your
home or gym.
Author Info: By healthyandkhush.com
Healthy and Khush is a blog dedicated to sharing science-based tips and hacks that will help you lose weight and keep it off.