How Much Water Should Drink to Lose Weight

Exercise and nutrition are the basic things for good health. The plan for weight loss is also based on these. Even if you follow a good fitness routine that includes enough exercise every week to burn fat at the same time, you are also consuming a balanced diet, which includes foods rich in fiber such as fruits, vegetables, dry fruits, and nuts. Include seeds etc., but one nutrient without which your weight loss plan will fail is water.

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The most beneficial fact related to water is that all the fruits and vegetables which are considered best for weight loss contain water and they fulfill 20 to 30 percent of our body's daily water requirements. To maintain good health, there must be no shortage of water in the body.

Today in this article you will know what is the relationship between drinking water and weight loss -

Can Drinking Water Reduce Belly Fat?
Does Dehydration Cause Weight Gain?
How Does Drinking Water Help Lose Weight?
How Much Water to Drink For Weight Loss
Water Drinking Tips
Takeaways

Can Drinking Water Reduce Belly Fat?

Several studies have indicated that there are many benefits of drinking water and weight loss is one of them. A 2011 study published in the journal Obesity suggested that drinking water along with a hypocaloric diet (also called a low-calorie diet) can help reduce weight and reduce the rate of obesity. Can be especially in the elderly for whom weight loss is very difficult.

In this study, 2 groups of people were tested for 12 weeks. One group was given a low-calorie diet plus their water intake was increased, and the other group was given only a low-calorie diet. During this, the researchers found that the group that consumed more water lost more weight than the group that drank less water.

Another study, published in the International Journal of Obesity in 2017, reported that participants who replaced diet drinks and other beverages with only plain water for 12 months not only helped manage their weight but also reduced stomach pain. It became easy to reduce the fat present around. Also, their insulin sensitivity improved and cholesterol levels also decreased. This suggests that drinking more water not only helps in burning fat but also helps in regulating the factors that work to increase belly fat.

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Does Dehydration Cause Weight Gain?

While consuming more water helps with weight loss and most dieticians and nutritionists suggest drinking water as a weight-loss tool, what is the clear relation between hydration and weight status? has not yet been fully understood.

Some studies suggest that even mild dehydration can cause headaches, poor digestion, constipation, lethargy, muscle cramps, dry skin, and swollen joints. All these problems can affect the body in such a way that it leads to weight gain.

Since water is essential for all body functions, its deficiency or insufficient intake can lead to many health-related problems, including weight gain.

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How Does Drinking Water Help Lose Weight?

It has been known for a long time that water helps in weight loss. For example, 30 to 59% of American adults drink more water to lose weight. In addition, many such studies suggest that water helps in weight loss and weight maintenance. So let's know how water helps in reducing weight -

Water Helps Burn More Calories

Drinking more water helps your body burn more calories, which is known as resting energy expenditure. Drinking water increases resting energy expenditure in adults by 24 to 30% within 10 minutes and this effect persists for at least 60 minutes.

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Drinking Water Before Meals Reduces Appetite

Some people claim that drinking water before meals reduces appetite. But its effect is especially more effective on middle-aged people and adults. A study on adults found that those who drank water before meals lost 2 kg over 12 weeks.

Drinking Enough Water Does Not Increase Weight

There is no calorie content in water at all. This means that if you drink enough water, you avoid consuming more calories, which does not increase the risk of weight gain. The main reason for this is that beverages other than water are very high in calories and sugar.

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Increases Water Saturation

Drinking water, especially 10-15 minutes before a meal, not only improves satiety but also makes you feel fuller for a longer period. It helps in controlling the extra hunger, tendency to overeat, and craving for food, so that you can lose weight quickly in a short period. It has also been told in the research that there are many occasions when people are thirsty but their brain confuses thirst with hunger and hence they make the mistake of eating something instead of drinking water.

Therefore, if you drink enough water, there is no possibility of getting such mixed signals from the brain. This naturally reduces your overall calorie intake, especially in the case of junk food and high-calorie drinks.

Water Improves Metabolism

Most people who are overweight find it difficult to burn calories quickly. Studies have suggested that drinking enough water helps burn calories even when you are at rest. Research has also revealed that drinking water helps in burning carbohydrates and fat quickly. A study published in the year 2016 in the journal Frontiers in Nutrition states that by increasing the amount of drinking water, two important metabolic activities occur in the body - hydrolysis, and lipolysis. These actions not only help break down all types of food into energy but also break down lipids and fats.

Water Cleanses the Body From Inside

When the body does not get enough water, toxins start accumulating in the body. These toxins cause weight gain, obesity, inflammation, and many other chronic diseases. Keeping the body hydrated by drinking water not only helps in flushing out these toxins from the body but also helps in getting rid of the problem of flatulence and bloating due to the accumulation of these toxins in the body.

You must have heard about detox drinks like green tea, black tea, and activated charcoal drinks which help in flushing out the toxins accumulated in the body but here it is important to know that water is the best detox drink that you can use.

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Water Enhances Exercise Capacity

Water is essential for muscle function, so drinking enough water helps keep muscles, connective tissues, and joints working properly. Drinking water helps to relieve muscle cramps and fatigue. Many people who want to exercise for weight loss are not able to follow the workout routine for a long time because they do not drink enough water.

Therefore, it is very important to drink enough water throughout the day, especially before and after doing any kind of physical activity. Doing so improves your ability to exercise, which is essential for long-term weight loss.

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How Much Water to Drink For Weight Loss

It is generally said that one should drink 2 liters of water daily. But according to research, for some people, this number can also be 5 liters per day. It depends on your fitness level, body type, size, diet, and sleep.

If you're trying to lose weight, you should be getting some exercise (even if it's just going for a morning walk). Therefore, after exercise and before exercise, take good care that the amount of water in your body remains equal. If the amount of water in your body is not sufficient after exercise, then you may have to face problems like headaches and dizziness. You must drink water even during workouts.

Apart from this, also keep in mind that taking juice, coffee, and tea also increases the amount of water in the body. Even eating fruits and vegetables like cucumber, tomato, peach, and watermelon also increases the amount of water in the body.

Formula to calculate the amount of water to lose weight -

Drink water according to your weight. Different people require different amounts of water.
Weight (in kg) × 2.2/ 50 = Water requirement (in liters) in a day.
If you exercise, you will need to drink more water than the amount of water calculated. Add 0.35 liters of water to that number for every half hour of exercise.
For example, if your weight is 100 kg, and you exercise for an hour a day, you should drink 5.1 liters (100 x 2.2 / 50 + 0.7) of water a day.

Water Drinking Tips

Keep these things in mind -

Drink water even when you are not thirsty. But when you feel thirsty, it means that the message has reached your brain that you need water. So keep drinking small amounts of water throughout the day. For this, you can also set a reminder on your mobile.
If you are working out, then you need more water. Keep in mind that do not drink too much water during the workout, rather drink a sip of water to moisten the throat.
If you do not like drinking plain water, then lemon, mint, or citrus fruits can be added to the water for taste.

(Read More - Diet plan to reduce belly fat)

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Takeaways

Water is necessary for life. Therefore, drinking water is essential for proper and long-lasting weight loss. It has been observed in research that increasing the amount of water consumed not only improves muscles but also improves the immune system. Along with this, metabolic processes like lipolysis are also better, which helps in burning fat quickly. When all these benefits of water are combined, you get the best way to lose weight.

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