Can drinking water really help us lose weight?

Water has honestly earned its health popularity for many reasons, but why do nutritionists use water as a main ingredient in the dieting process and is there a direct cause and effect relationship between drinking water and weight loss?Let’s start from the end, science recognizes the indirect contribution of water to the weight loss process and a series of studies on the subject indicate that those who drink it lose more weight. Water consumption is associated with increasing the activity of the sympathetic system, which is responsible, among other things, for the heart’s function and the body’s metabolism. The water helps to increase the rate of metabolism and increase the rate of calorie burning. However, the researchers say that the greatest weight loss is observed when water replaces sugary and high-calorie drinks, and their consumption in itself is not always the direct cause of weight loss. In other words, water is important but not enough. So what should you pay attention to? Among the influencing factors – the timing, the temperature of the water and of course the amount.

Do you drink hot or cold water?

A study published in 2023 found that a group of people who drank a glass of hot water (about 200 ml) after each meal lost more weight than a group of people who did not take care to drink, which contributed directly to the group’s body composition index. And what happens when you drink room temperature water or cold water It was found that drinking cold water increased the daily calorie intake insignificantly by about 20 calories per day, while drinking water at room temperature did not in itself increase the amount of calories that burned

Do you make sure to drink before a meal?

Drinking water instead of sugary drinks, before and during the meal, reduces the amount of calories consumed, but does it reduce hunger and thus help with weight loss? The answer is yes, but here too there is a caveat: a study conducted in 2018 indicated that water makes us less hungry during the meal, but only if we are at a normal weight. The study did not deal with people who suffer from the obesity disease, and probably further investigation of the subject is required.

Drinking water reduces the rate of obesity

When you look at the issue from a slightly different angle, you can see that water consumption has an effect on the rate of weight gain – and while the average person gains a pound and a half every four years, water consumers reduce the same gain by 0.13 kg. But pay attention, if we replace one glass of sugary drink a day with water , we will reduce the rate of increase by 0.5 kg! So what happens when we replace 2 glasses of sugary drink with water? You guessed it right.

How much is recommended to drink?

In general, the health organization recommends the consumption of 2 liters of water each day. However, a study from 2016 did not indicate a concrete relationship between drinking a certain amount of water and weight loss in obese people, and moreover, the reference changes with the natural data of the person, how much we tend to sweat, whether our lifestyle is active, etc.

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>> Is there such a thing as drinking too much water?

So yes, water can be a significant component in the weight loss journey. They are calorie-free, can help burn more calories and even reduce the feeling of hunger if you drink them before a meal. Replacing sugary drinks with water is significant in preventing obesity and weight loss. However, we are learning that when there is a real need for significant weight loss, we must rely on a more structured plan that includes nutrition and exercise, not just water.