How Drinking Water Can Help You Lose Weight

A lot of methods and techniques are used to help with weight loss. But there is a common natural element that you can use to aid your journey of losing weight, which is water.

The fear of health risks associated with overweight and obesity bothered most of us. In 2016, roughly 13% of adults were classified as obese, and 39% were overweight. The difference between the two is the threshold value, where obesity is equal to or greater than 30 BMI and overweight is equal or greater than 25 BMI.

Thankfully, you do not have to buy expensive equipment because water can act as a supplement to help individuals lose weight. Drinking water can help you lose weight but with the proper observation.

This article will provide you necessary information regarding the benefits of water in weight loss and the things to do and avoid. With enough knowledge about water and its contribution to the fitness journey, one can indeed harness its power.Here are the reasons why drinking can help you lose weight:

It acts as a natural appetite suppressant.

Drinking water can make you full, hence you to stop eating. Naturally, you stop eating when you are full. Drinking a lot of water can fill your stomach and let you feel full, thereby reducing hunger.

Another thing, the feeling of hunger is sometimes deceptive, and you would typically eat something when you feel hungry. Little did you know that you are just thirsty, and your body needs water. So, the next time you feel hungry, drink a lot of water.

A study in 2014 wherein 50 overweight females are put to the test. They need to drink 500 milliliters of water before a meal. Moreover, they also have to drink water regularly for eight weeks. The results were significant as the participants felt a reduction in body fat, body weight, and body mass index.

It helps burn calories.

Water can temporarily increase the body’s resting energy expenditure. During this process, our body burns calories, and water can help improve the time of burning calories in our body.

Additionally, drinking cold water is also an effective way of burning calories. It is because calories will warm the cold water adjusting it to the body’s temperature after entering the stomach. Thus, the warming of cold-water results in the burning of calories.

Several studies have shown that drinking water or cold water increases resting energy expenditure and reduces body weight, body mass index, body fats, and even waist circumference.

For example, a study shows that drinking at 0.5 liters (17 oz.) of water has resulted in the burning of 23 calories. As such, throughout the year, it can sum up to approximately 17,000 calories or roughly 2 kg of fats.

Less Calorie Intake and Preventing Weight Gain

This is related to water that can act as a natural appetite suppressant. When you are full, you do not have to take more calories, which would result in weight gain. Hence, you can minimize your calorie intake.

Another thing, water is a calorie-free substance as compared to other beverages, which are often high in calorie and sugar content. Thus, water is an excellent choice to quench our thirst, plus it is way healthier.

There are observational studies that prove a person reducing the calorie intake of 9% by merely drinking water most of the time. By replacing other manufactured beverages with water, it can prevent weight gain in the long term. In short, less calorie intake means less weight gain.

Helps Improve Metabolism

This is because water can prevent you from dehydration. Difficulties linked to dehydration, such as constipation and indigestion, can be aided by drinking a lot of water.

Typically, when you do not have enough water in the body, it will harden the stools and an unhealthy urine cycle. With the help of water, kidneys will filter toxins and softens the hardened stools. Therefore, water can help to remove wastes from our bodies.

If these wastes build up in the body, it can contribute to body weight as one might feel bloated. By drinking water regularly, it helps remove the wastes in our body that can add extra weight.

Surely, these are the apparent benefits of water in helping weight loss. But the next question is, how can you monitor and keep yourself drinking water. The following information contains the necessary steps and recommendations to keep yourself drinking water.

Drink Water Regularly

It is expected that people will drink water each day. But for people who aim to lessen weight gain, the recommended amount of water intake per day should be 1-2 liters per day. This is sufficient to help an individual in his or her journey of weight loss.

A simplified measurement is as follows:

  • Liters: 1-2
  • Ounces: 34-67
  • Glasses (8 oz.): 4-8

However, we must also be vigilant in our bodily preferences. The measurement is a general guideline, and some people might need less or more water. Nevertheless, keep that water always on your side.

Most importantly, please do not drink too much water as it can result in water toxicity, causing death. Perhaps, it is necessary to remember that too much good stuff can be bad for you!

Get a Storage for Water Intended for You

The storage must be at least 1 to 2 liters and a glass with a capacity of 8 oz. This will help you keep track of the amount of water you are getting for a day. If you are serious about burning those fats, then better do anything to help you achieve it.

To be more effective, put it in the refrigerator to make it cold. If you feel hungry or thirsty, grab the gallon and drink some water using the glass 8 oz. You will see the significant change in your body in no time.

Drink Water Before You Eat

Drinking water before you eat fills your stomach and makes a smaller space available for food. This method will help you control the amount of food you eat and your calorie intake.

Study shows that drinking water before a meal reduces calorie intake for at least 75 calories every meal. Supposedly, you eat three meals a day. By drinking water before a single meal would mean 225 calories per day, and every year, it would amount to 82, 125 calorie reduction.

However, it also depends on the type of food you are eating. So that 75 calories reduction per meal would vary from one individual to another. Others may have a low-calorie intake, while others have high-calorie intake depending on the food they eat despite drinking water before a meal.

Avoid High-Calorie Foods and Beverages

Water alone cannot make one lose weight. It must come alongside a healthy diet. It is useless to drink a lot of water, but you eat rich in calorie foods and drink beverages.

Moreover, do not be tempted by the delicious foods in the store because most delicious foods have the highest calories in them. In comparison, it may be true that maintaining a healthy body weight or lifestyle is an exhausting activity; it is definitely worth it.

You need to avoid eating those unhealthy foods.
These are the foods that are weight loss friendly:

  • Whole Eggs
  • Leafy Greens
  • Salmon
  • Chicken Breast
  • Boiled Potatoes
  • Tuna
  • Avocados

There are more weight-loss friendly foods out there. But this does not mean that eating these foods will make you lose weight. Everyone has different metabolic pathways, which means that people differ in the number of calories they burn.

Furthermore, beverages that are rich in calories and sugar need to be avoided.
Here is the list of drinks to avoid:

  • Fruit Juices/Smoothies
  • Energy Drinks
  • Coffee Shop Drinks
  • Alcohol
  • Sweetened soft drinks

All these beverages are unhealthy if you are planning to lose weight. The best natural substitute is water because it is 100% calorie-free. Other people would also put lemons and cucumbers in their water jars.

You can also drink weight-loss-friendly beverages like:

  • Green Tea
  • Protein Shakes
  • Drinks with Ginger
  • Carbonated Water

More Energy in the Gym

Water helps joints lubricate and reduce muscle cramps, thus giving you more energy to exercise. Usually, when exercising, you release sweat to help maintain body temperature. Although sweating does not burn fats, it can make you thirsty and demand more water.

Do not opt for energy drinks; always drink cold water while exercising. It is like hitting two birds with one stone. You burn calories while exercising and drinking cold water.

Do not rely on water alone. You should bend those muscles and work your way throughout the process of losing weight. Water is just a complementary substance to increase weight loss.


Always remember that losing weight is a matter of personal effort and discipline. You always have the freedom to do what you think is best for you. It includes the food you eat, the beverages you drink, and the lifestyle you have. 

Bear in mind that all of these will have tremendous implications in your overall well-being. Hence, if you fear suffering from any illnesses, then exercise and drink water regularly.

The leading cause of obesity and overweight is an improper diet. Many people are tempted to eat as more food, especially high-calorie foods, are made readily available. The undisciplined pattern of eating habits and unhealthy lifestyle can pose serious health threats.

Water is our primary need. Therefore, it is no surprise that the best benefits came from water. The feeling of drinking water is safe, unlike those beverages that are rich in sugar and calorie-filled drinks.

Always drink water but do not forget to eat healthy foods and exercise daily.

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