Are you drinking enough of it? I know I wasn't. Not even close.
There are many reasons why it is important to drink water, especially if you are dieting:
- Initial weight loss is largely due to loss of water, and you
need to drink an adequate amount of water in order to avoid dehydration.
- The process of burning calories requires an adequate supply of
water in order to function efficiently; dehydration slows down the
fat-burning process.
- Burning calories creates toxins (think of the exhaust coming out
of your car), and water plays a vital role in flushing them out of your
body.
- Dehydration causes a reduction in blood volume; a reduction in
blood volume causes a reduction in the supply of oxygen to your muscles;
and a reduction in the supply of oxygen to your muscles can make you
feel tired.
- Water helps maintain muscle tone by assisting muscles in their
ability to contract, and it lubricates your joints. Proper hydration can
help reduce muscle and joint soreness when exercising.
- A healthy (weight loss) diet includes a good amount of fiber.
But while fiber is normally helpful to your digestive system, without
adequate fluids it can cause constipation instead of helping to
eliminate it.
- Drinking water with a meal may make you feel full sooner and
therefore satisfied eating less. Note, however, that drinking water
alone may not have this effect. In order to feel satiated (not hungry),
our bodies need bulk, calories and nutrients.
- Drinking other liquids also provides your body with a source of
water, but note that diuretics cause your body to expel water. Diuretics
include caffeinated drinks (coffee, tea and soda) and alcohol. When
drinking diuretics, drink more water to compensate.
When drinking alcohol, drinking water along with it as well as
before and afterward may eliminate a hangover headache and feeling of
tiredness. The water is optional; driving is not.
- When you feel thirsty, you are already dehydrated. Try to avoid
this situation by drinking in advance. Be especially careful when
participating in activities where you won't be able to stop to get
caught up.
Rebecca Muckelbauer of the Berlin School of Public Health in Germany
led a review of water studies,
looking for any link between the top-hydrator and weight loss. She and
her colleagues poured over studies on water consumption and weight loss
and found 11 that fit their criteria.
Of those, 3 demonstrated that increased water intake was tied to greater weight loss in dieters.
One of those studies, for instance, found that women who drank two
cups of water before a meal lost about 4 pounds more on average than
those women who didn’t. Another found that those who drank more than one
liter of water each day lost more weight than those who drank less.
It could be that water fills your stomach and helps you lessen your
caloric intake. But, Mucklbauer says, water may also increase your
calorie-burning capability in what is known as “water-induced
thermogenesis.” Though not very well studied, water-induced
thermogenesis is an idea that drinking water boosts the amount of energy
your body must expend and therefore burn.
Water with lemon can be especially effective at burning fat and boosting immunity.
While the research isn’t exactly concrete, there is no question that
water is amazingly healthful.
Drink water throughout the day. Drinking water during the day can help keep you feeling full without consuming high-calorie coffees and snacks. You may also eat less when you do have a snack, as you should already have the sensation of being full. Consuming fewer calories on a daily basis can help speed weight loss.
Drink a glass of water before every meal. In several studies of weight loss in overweight adults, those who drank water before eating a meal regularly consumed fewer calories and saw improved weight loss results.
The effect of water on meal calorie consumption has been shown to be more effective in older adults than in young adults. Regardless of your age, if you use water before a meal to increase weight loss, do not forget to monitor quantities and calorie intake of your food as well.
Some reports of the water diet recommend drinking a full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water.
Replace sweetened drinks with water. Instead of drinking soda, alcoholic beverages, smoothies, or other high-calorie drinks, grab a glass or bottle of water.
Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss.
Drink cold water to speed your metabolism. In a study on water-induced thermogenesis, researchers found that drinking water caused an increase in energy expenditure in both men and women, likely caused by the body’s efforts to warm the water to body temperature.
In the study, men burned fats to provide the energy to warm the water, and women burned carbohydrates.
The effects of elevated metabolism began about 10 minutes after consuming the water and peaked at 30-40 minutes after drinking.
Match any alcohol consumption with equal amounts of water. This matched fluid intake should not count toward your daily water intake, according to the Water Diet. Any water you drink to match alcohol should be in addition to your daily water goal.
Drink water and cut salt intake to lose water weight. Reducing the amount of dietary salt you consume (by cutting table salt, canned or frozen foods, and lunch meat from your diet) can help you lose water weight quickly, particularly when combined with an increase in daily water intake.
Follow a short water detox diet. Water detox and diet plans often include short periods that involve significant fluid intake to flush toxins from the system and reduce bloating.
Consider a plan like the Sassy Water anti-bloat diet jumpstart, which involves drinking an entire pitcher of specially flavored water each day for 4 days at the beginning of a diet plan. Water detox plans also typically promote foods naturally high in water, such as watermelon, soups, and leafy green vegetables.
Combine a calorie-restricted diet and a water diet. Drinking 16 ounces of water before each meal and limiting daily calorie intake (1200 for women and 1500 for men) can jumpstart weight loss and help dieters maintain weight loss successfully for up to a year.
Follow a Water Fast
Try replacing a single meal with pure water. If you have never fasted, take small steps to prepare your body for the challenge of fasting.
Consider skipping lunch and just drinking water or unsweetened, unflavored seltzer water in its place.
Try a 24-hour water fast. Prepare for 7 days before a 24-hour fast. Start by removing foods and drinks high in sugar, fat, and caffeine 7 days before you intend to begin your water fast.
Replace unhealthy foods with lean proteins, salads, and fresh produce. Increase your water intake each day until you are comfortable consuming at least a half-gallon each day.
Consider taking herbal supplements or finding a safe water additive to balance electrolytes. Although the water fast does not permit sweeteners or solid food during the fast, it often recommends prune supplements or natural salts to prevent water intoxication.
Sip unsweetened green tea for breakfast and seltzer water for lunch. Any time you feel discomfort or hunger pains, drink additional water. Add a squeeze of fresh lime juice to the green tea or seltzer to add some flavor if desired.
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