Does Water Make you Gain Weight

Can increasing your water intake really help you lose weight? The relation between drinking water and weight loss is backed by data, albeit no one is claiming that doing so would make you lighter when you wake up (or at any hour of the day): Since 60% of your body is made up of water, the transparent, calorie-free quencher is involved in almost all internal processes. According to a study, your body functions more effectively when adequately hydrated, even when it comes to thinking and fat burning.

Numerous scientific studies point to the benefits of water for weight loss. It might help you lose weight by suppressing your hunger, increasing your metabolism, and making exercise more uncomplicated and effective.

Your body weight can be influenced by a wide range of traits, habits, and predispositions, but if you want to lose weight gradually and moderately over the long term, starting by staying hydrated may be a good idea.

Why Drinking More Water Is The Best Weight Loss Strategy

Here are some reasons why consuming more water might aid in weight loss

Water consumption makes you feel fuller

A glass of water should precede each meal to make you feel fuller and reduce the amount of food you eat.

In a short analysis published in 2018, researchers found that participants consumed less food when they drank water before meals than they would have otherwise. Drinking water before each meal is a straightforward way to control your weight.

This is because water quickly leaves your body and partially fills your stomach. Doing so tells your brain that you are satisfied and do not have to eat as much. Additionally, the brain frequently confuses mild dehydration with hunger. Therefore, even though you could feel hungry, your body may only require some water.

Water consumption can reduce cravings for unhealthy foods and drinks like salty foods, smoking alcohol, soda, and starchy foods that are all bad for your health and make you gain weight.

 Your metabolism could be spurred by drinking water

It is conceivable that drinking water increases your body’s metabolic and calorie expenditure, which eventually aids in weight management.

Without making any other dietary changes, 50 overweight girls participated in an eight-week study published in 2013. During that time, they lost weight and saw improvements in their BMI and body composition scores.

Especially when it is chilly, drinking water boosts the body’s heat generation or thermogenesis. Bringing the liquid to core temperature requires the body to spend energy, and the more energy your body spends, the more rapidly your metabolism operates. Notably, a small 2003 study published in the Clinical Endocrinology & Metabolism found that consuming around 2 cups of 71°F water increased the metabolic rates of 14 healthy people by 30% on average.

But remember that the outcomes of heat production typically will only create considerable calorie deficits that lead to weight reduction before you fill your bottle and stack your plate. Staying hydrated is paramount, even if the effect is little.

Drinking water may promote fat burning

Your body intrinsically burns fat and transforms it into energy. Water is vital for the function known as lipolysis.

Your body metabolizes fat through a method called lipolysis. Hydrolysis is the first stage of this method, which concerns your body breaking down fat by adding water.

According to a piece published in 2016, drinking more water raises your lipolysis, which boosts your metabolism and may be correlated to weight loss.

Your total consumption of calories may be lowered by drinking water

Since water has no calories, filling your glass with water instead of higher-calorie quenchers like lemonade, cold drinks, or caffeinated drinks loaded with sugar will help you drink fewer liquid calories overall. You will consume significantly fewer calories by selecting water instead of the typical 750ml coke from the vending machine.

The calorie savings may mount up rapidly if you don’t add up for those calories—for example, leave the cafe with a doughnut and water rather than your standard lemonade.

It’s also noteworthy that, even though diet Coke has no calories, switching to water may help some lose weight. An AJCN analysis from 2015 found that overweight and obese women who changed from diet drinks to water after their main meal saw better weight loss. The increased weight loss in people who consumed water may have resulted from gobbling fewer carbs and calories. Many diet drinks still hydrate and cut calories when substituted for sugary beverages. Thus, they could aid in weight loss for certain people.

Water aids in the body’s waste removal

Your body’s ability to eradicate waste depends on water. You are more prone to become constipated and pass waste less frequently than is ideal if your system is not absorbing enough water. When junk builds up in your body, you will feel slothful and heavier and may even weigh more than usual.

Researchers uncovered evidence to imply that a decreased consumption of fluids might contribute to constipation in a 2017 examination of whether drinking water can assist treat and prevent the condition in children and adults. They also learned that treating constipation with extra water was successful.

How Much Water Should You Drink?

The typical eight-ounce water per day guideline may be familiar to you. Still, the truth is that the amount of water required varies significantly based on age, fitness, gender, physical activity, proclivity to perspire, and more. According to NASEM, most healthy people achieve their daily water needs by following their thirst.

According to the CDCP, the usual American adult downs approximately five glasses of water a day. The NASEM advises that men drink 125 ounces and women drink 91 ounces of water per day. Water and other drinks provide for approximately 80% of the required fluid consumption, with meals high in water accounting for the remaining 20%.

After you urinate, check the pot to see if you’ve been drinking enough water. The color of your urine is the best indicator. You are not drinking enough if it’s dark yellow. Try to achieve pale yellow.

How To Increase Water Intake?

Here are some suggestions to encourage everyday water intake:

  • Water should be consumed instead of sodas and other sweet beverages.
  • Consume water-rich meals like cucumbers, tomatoes, kiwi, celery, and melons.
  • Keep a glass of water on your bedside so you may sip it before bed and when you wake up.
  • Purchase a light, transportable bottle of water that you can quickly fill with water.
  • Utilize the reminders on your cell phone to remember to drink water at certain times of the day.

Conclusion

Drinking adequate water is vital to successful weight loss and general hydration. Knowing how much water to drink to support weight loss is critical. Water works as a stimulus to help you burn fat and speed up your metabolism, making you feel lighter and more energized. Your weight, skin, and general health would improve if you drank enough water daily.

Frequently Asked Questions

How much water should I consume based on my weight?

The recommended daily water intake ranges from 25% to 50% of your body weight in ounces.

Can water aid with belly fat loss?

Yes, drinking water can aid in belly fat reduction. However, belly fat is challenging to lose. You must thus follow a weight loss diet and perform particular exercises in addition to drinking water.

How much water should you consume to reduce abdominal fat?

To lose belly fat, drink 8 to 10 glasses of water each day or as much as necessary to keep the color of your pee light yellow. Additionally, this will support ensuring that you are well-hydrated.

John Cooper is a dietician as well as a content writer who started his career writing blogs on her own website and offering her opinion and viewpoint to people on how to stay fit. His knowledge and experience in this field make her a reliable source for becoming aware of health and its various aspects.

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