|Posted by [email protected] on July 29, 2016 at 6:50 PM|
CAN DRINKING WATER HELP WITH WEIGHT LOSS?
Studies have shown that drinking water may:
Reduce your calorie intake. If you drink more water, you're less likely to drink other beverages such as soda, fruit juices and energy drinks, and this is, I believe, the most significant factor that explains why higher water consumption promotes weight loss.
Research suggests that by replacing other drinks with pure water lowers your overall caloric intake by about 9 percent, or 200 calories a day.
Can reduce your appetite. This effect has only been shown to hold true in older subjects. Drinking water before meals had no discernible effect when studied in children.
In a 2010 study,10 adults who drank 500 milliliters (ml) of water prior to each meal lost an additional 2 kilograms (kg) or 4.4 pounds over three months compared to the non-water group.11
Another study12,13 published in 2015 had very similar outcomes. Adults who drank 500 ml of water 30 minutes before each meal lost 3 pounds more weight over 12 weeks than those who did not preload with water.
Overall, they lost 4.3 kg, or 9 pounds, over the course of the study, which is what you could expect from joining Weight Watchers for 12 weeks.
Increase your resting energy expenditure, meaning you burn more calories. While I doubt drinking water will help you burn any significant amount of calories, some studies do suggest it may give your metabolism a slight boost.
For example, adults who drank 500 ml or about 16 ounces of water increased their metabolic rate by 24 and 30 percent respectively in two separate studies.14,15 The metabolic rate began to rise within the first 10 minutes, and peaked around 30 to 40 minutes afterward.
In a third study, overweight women who drank in excess of 1 liter (L) or 34 ounces of water per day lost an extra 2 kg (4.4 pounds) of weight over the course of a year.16
Overweight and obese children who drank 7.5 ml of cold water per kg of body weight (averaging 518 ml) also had a 25 percent rise in resting energy expenditure.
I would definitely suggest that you stop drinking fizzy drinks, fruit juices and sports drinks which will also help with weight loss. Make sure that you are getting enough water throughout the day. Drink when you are thirsty and check your pee, if its not a mild yellow colour then you are not drinking enough. You also need to take into account the need for drinking more water if you are sweating or exercising, you will need to replenish the lost fluid.
The source: Dr Mercole website. Please go to the link below to read the full article.