Did you know there is one easy change you can make to improve your diet and burn fat? It may seem too simple, but drinking more water can make it easier to lose weight.
There are several reasons why drinking water helps with weight loss. Let's take a look.
Appetite suppressant
Water can help to suppress your appetite. Your brain often mistakes thirst for hunger. Water also stretches the stomach making you feel full, at least temporarily. And if you drink water before your meal, you’ll likely eat less.
Replaces high calorie beverages
If you replace high calorie beverages like juice and soda with water you’ll consume fewer calories. You’ll also be less likely to have blood sugar imbalances and sugar induced cravings. Even replacing diet beverages with water seems to help with weight loss.
Optimize workouts
Exercise plays a small role in weight loss, so you’ll want to make sure you make the most of it. Drinking water can help.
Water helps to keep your electrolytes balanced. If you are dehydrated then muscle contractions are impaired, and muscle is built more slowly.
Dehydration also leads to cramping, which will likely slow your exercise session.
Water also helps you to perspire during intense exercise which helps you stay cooler.
Being dehydrated also raises your heart rate, this means your heart has to work harder than usual so your intensity will likely slow.
Water is the best choice for most exercise, unless you are in a very hot environment and performing very intense exercise or for more than an hour. Sport drinks are often high in sugar or artificial sweeteners and the added electrolytes are usually not required. Consuming a sports drink during exercise can easily add more calories than you burn.
Increase metabolic rate (energy expenditure)
Drinking water helps to increase your energy expenditure or metabolic rate. This is especially true if you drink colder water which your body needs to expend energy to warm up.
Helps your body burn fat
But even if the effect on your metabolism is small, drinking water also increases the amount of fat your body uses. Water is necessary for the process of fat burning called lipolysis.
Improves your digestion and detoxifies your body
Drinking more water helps to remove waste from your body. If you’re not drinking enough water you may suffer from constipation and bloating (which can make you feel fat).
Constipation leads to a build up of toxins and puts pressure on the liver which slows fat loss.
Adequate water also helps your kidneys remove bacteria and toxins from your body, helping to keep your body system running smoothly.
Helps with hormone balance
Drinking water also helps to keep your hormones in balance. It helps to keep cortisol, thyroid hormones and sex hormones in balance. All of these hormones can cause weight gain when out of balance.
How much water should you drink
There are several factors to consider when deciding how much water you need to drink. The color of your urine (should be a pale yellow or colorless) is a better indicator than recommendations like 8 glasses a day. Here are some things to consider:
The environment you live in. If you live in a hot or humid environment you’ll sweat more and require more water.
How much and the intensity of exercise you do, especially if it’s in a hot or humid environment
Your body size and composition
The foods you eat. If you eat lots of water filled vegetables and fruits, you’ll actually need to consume less water. On the other hand if you eat a higher protein diet you’ll need more.
Your health and medications may affect water retention
You’ll need more water if you are pregnant or breastfeeding
How to increase your water intake
Carry a reusable water bottle with you. Preferably a stainless or glass bottle to avoid microplastics.
Drink several glasses of water when you wake up in the morning.
Drink water while exercising
Squeeze a little lemon juice into your water to add flavor without extra sugar
Use an app or a tracking sheet to track the amount of water you are drinking
Eat more foods that are high in water like vegetables and soups
Summary
So as you can see, drinking water can help you to lose weight. If you are looking for ways to lose weight I can help. I can help you understand how much water you need and provide a personalized eating plan that includes high water content foods.
Book a free nutrition assessment to find out more.
Warm wishes,
Vicki Witt | Clinical Nutritionist | Holistic Coach | Reiki Master | Certified LEAP allergy therapist Over 25 years of successfully helping you achieve optimal health and weight loss 🍏| www.vickiwittweightloss.com
About Vicki:
Vicki Witt is a Clinical Nutritionist, Holistic Health Coach, and Reiki Master. She has been practicing over 25 years and specializes in holistically customizing diet and lifestyle plans to each individual for weight loss and hormonal control. Her clientele often report they feel the best they have ever felt and wish they had started sooner. One of the USA and Australia's top Nutritionists, she has won multiple awards for her services in the industry.
Certified and Registered Nutritionist
