Should You Drink More Water to Lose Weight?
Updated July 22, 2015.
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Question:I'm struggling with my weight loss diet. I mean I'm sticking with my calorie counts, but the weight loss is really slow going. I've read that drinking water can help with weight loss. Is that true and why?
Debbie - About.com User
Answer: Yes, it is possible that drinking more water throughout the day will help you lose weight. So why is that?
One possible reason for this weight loss could be that that drinking more water could affect your metabolism, which would cause you to burn more calories.
But, I actually haven't seen any evidence for that to be the reason for any weight loss.
Drinking water certainly helps you lose weight when it becomes a substitute for high-calorie beverages, such as sugary sodas and other sweet drinks. I mean, if you typically drink 12 ounces of soda each day, replacing it with water could easily save almost 1,000 calories each week and help you lose a little over a pound each month. I think this is probably the best explanaiont.
You don't have to drink plain tap water to avoid extra calories if you don't like it. Mineral water works just fine, or you can add lemons or limes to your water for flavor.
But, perhaps there're more reasons. Population studies suggest that people who drink more water tend to consume fewer calories. So that could be due to swapping out the sodas or it could be just part of an overall shift in health-conscious, meaning that making one good decision (drinking more water) leads to another good decision (eating right) and maybe even another good choice (exercising more).
Some experts believe that feeling hungry may be an indicator that you need more water. I'm not sure if that's true, but drinking water instead of eating a snack will reduce the calories you consume.
Finally, increasing your water intake before meals may help you watch your weight because it takes up space in your stomach. This in turn may reduce the amount of food you consume during a meal -- at least if you're middle age or older; studies don't indicate that young people who drink water before a meal tend to eat less.
Sources:
Ahmadizad S, El-Sayed MS, MacLaren DP. "Effects of water intake on the responses of haemorheological variables to resistance exercise." Clin Hemorheol Microcirc. 2006;35(1-2):317-27.
Armstrong LE, Pumerantz AC, Roti MW, Judelson DA, Watson G, Dias JC, Sokmen B, Casa DJ, Maresh CM, Lieberman H, Kellogg M. "Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption." Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption.
Dennis EA, Flack KD, Davy BM. "Beverage consumption and adult weight management: A review." Eat Behav. 2009 Dec;10(4):237-46.
Stookey JD, Constant F, Popkin BM, Gardner CD. "Drinking water is associated with weight loss in overweight dieting women independent of diet and activity." Obesity (Silver Spring). 2008 Nov;16(11):2481-8.
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