Losing weight takes more than just healthy eating and exercise—it takes smart lifestyle choices that can help accelerate your progress toward your weight loss goals. A good example is drinking water. But how Much Water Should You Drink a Day To Lose Weight, and how does it work? Let’s find out!
Drinking water can be one of the easiest ways to quickly boost your body’s metabolism, flush out toxins and help you shed some weight without drastically changing your diet or adding more time to your workouts. While you may think you’re drinking enough water, you could be drinking less than the body needs to promote weight loss.
In this article, you’ll learn how much water you actually need to enhance weight loss and ways to make sure you’re hydrating properly and getting the most out of this essential part of any weight loss regimen.
Starting your day with a glass of water and hydrating throughout the day (usually up to 30 minutes before food and resuming one and a half hours after a meal) is a great strategy to ensure proper distribution of drinking intervals throughout the day.
How Much Water Should You Drink to Lose Weight?
Drinking a lot of water is vital for your weight loss plan, and this is because water is generally low in calories and can make you feel more full and eat less.
Initially, experts recommended eight glasses of water (2 liters) per day, but this has been shown to vary with individual. Someone who exercises or sweats more may require more than someone that engages in minimal physical activities. Breastfeeding women may also have to drink a little more than usual.
For weight loss purposes, your weight and activity levels govern how much water you should drink.
In general, you should drink between half an ounce to an ounce every day for every pound you weigh. That means, if you weigh about 120 pounds, you’ll have to drink between 60 to 120 ounces of water a day. If you live in a cooler climate or lead a sedentary lifestyle, you’ll be low on the range, while if you stay in a hot environment and exercise a lot, you’ll need the maximum recommended amount.
Also, keep in mind that this should be water in its purest form. Not that contained in teas, juices, or smoothies.
Ways Drinking Water Can Help You Lose Weight
Drinking water does more than just satiate thirst—it’s a key component of weight loss. There are many ways in which staying hydrated can help you drop a few pounds, from curbing cravings to keeping hunger pangs at bay. Here are ten ways drinking water will help you lose weight.
1. Reduces calorie intake
If you drink lots of water, you’ll feel full more quickly and eat less food. According to research, drinking a glass of water before each meal can help you eat fewer calories leading to weight loss. It won’t happen overnight, but it could help you drop ten pounds in a year without much effort.
2. It boosts metabolism
Our bodies burn calories as fuel, and our metabolism (our body’s calorie-burning engine) determines how many calories we burn. Anything that speeds up your metabolism will help you lose weight by burning off more of your own fat cells and lessening your appetite.
According to research, drinking 16 ounces of water can increase metabolic rate by 30 percent for a period of two hours! The extra water doesn’t cause us to burn any additional calories, but it does signal the brain that we are hydrated and may lead us to eat less. So drink up!
Also, drinking water can help stoke your metabolic fires because it contains zero calories and zero grams of sugar. So drinking a lot of water makes it harder for you to overeat by reducing hunger levels.
3. Reduces bloating
Drinking enough water can help reduce bloating and prevent discomfort. When you’re bloated, you’re likely to feel uncomfortable and self-conscious about your body, but drinking plenty of water can help flush out excess gas and make you look more toned and slender. It may also help your liver function better, which could even speed up weight loss.
4. Maintains healthy digestion
Most people don’t drink enough water throughout the day. As a result, they experience various side effects, including digestion issues. While you may not necessarily think of your digestion as something that impacts your weight loss efforts, if you aren’t adequately hydrated, your body won’t digest food correctly and therefore won’t absorb nutrients and process calories as it should. This can potentially cause you to feel even hungrier than before!
5. Increases energy levels
Your body weight is mostly made up of water; if you don’t get enough of it, your body will crave energy from other sources. In other words, if you feel hungry all day—it might be a sign that you aren’t drinking enough water. Drink at least eight glasses of water each day to maintain an active metabolism and steady energy levels.
Drinking water increases your energy levels by helping to keep your cells hydrated. Being dehydrated can lead to fatigue and is a common cause of dizziness and lightheadedness. Stay hydrated, avoid low blood sugar, and you’ll have more energy throughout your day. It’s also important to drink plenty of water if you work out regularly because dehydration can lead to muscle cramps or soreness.
6. Flushes toxins out of the body
Water helps flush your system of toxins. Your body is made up of 70% water, so it’s important to stay hydrated throughout your day. Not only does drinking plenty of water keep you hydrated, but if you consume enough water each day, you will improve how well your kidneys work at getting rid of any extra salt in your body that can lead to weight gain and bloating. As a bonus, staying hydrated keeps your skin healthy and looking good too!
How to Drink More Water for Weight Loss
It’s no surprise that drinking more water can help your body burn calories faster and aid in digestion, making you feel fuller quicker. But for some people, it can be challenging to drink the required amount to experience the benefits. So what can you do to enhance your intake? Here’s how you can enhance your water intake for weight loss.
Start Your Morning with a Big Glass of Water
Drinking a big glass of water first thing in the morning is a great way to start your day off right. This will help you rehydrate after a long night’s sleep and give you a head start on your daily water intake. It will also help you wake up and feel more alert. To make sure you drink water every morning: Make sure that you have a large glass of water next to your bedside table so that when you wake up, all you have to do is reach over and grab it.
Carry a Bottle Everywhere
It’s important to have water with you at all times, especially when you’re on the go. Invest in a quality water bottle that you can easily take with you wherever you go. Fill it up before you leave the house, and make sure to drink from it regularly throughout the day. You’ll be surprised how much of a difference this simple change can make on your weight loss journey.
Make use of ice cubes
Ice cubes are a great way to help you drink more water every day. They can help keep your water cooler and more refreshing, making it more enjoyable to drink, and they can also help you hit your daily water intake goals. Plus, they’re easy to add to any glass or bottle of water. If you find it difficult to finish a whole glass of water, start by adding just a few ice cubes and work your way up.
Stop drinking soft drinks, energy drinks, and juices
Soft drinks, energy drinks, and juices, especially commercially produced ones, are generally high in sugar, which will not only increase your calorie intake but also contribute to dehydration. So ensure you’re looking to cut down on soft drinks and juice. If you must drink something, then let it be unsweetened lemonade or unsweetened tea. And in most cases, just drink plain water. Dangers Of Energy Drinks.
Set reminders on your phone
If you’re like most people, you probably forget to drink as much water as you should. But there are easy ways to change that! By setting reminders on your phone, you can make sure you’re getting in your recommended amount per day without a struggle.
Add some flavor by infusing your water with fruits and herbs
Add some flavor to your water by infusing it with fruits or herbs. This is an easy way to make plain old water more exciting. It’s also a great way to incorporate some antioxidants into your water.
- Start by cutting up some of your favorite fruits or herbs and adding them to a pitcher of water.
- Let the mixture sit overnight or for a few hours so the flavors can infuse into the water.
- You can also add fruit or herbs to an individual glass of water.
Eat water-enriched foods
There are many fruits and vegetables that are high in water content, such as watermelon, tomatoes, cucumbers, oranges, and grapefruit. Eating these can help you stay hydrated throughout the day while enhancing your weight loss efforts. Besides, they are high in fiber, which can help fight cravings by keeping you full longer. They are also high in various nutrients that can boost metabolism, leading to weight loss.
Drink a glass of water after every bathroom break
Another way to increase your water intake for weight loss is by drinking a glass after every bathroom break. That way, you’ll stay hydrated and be less likely to reach for sugary drinks or unhealthy snacks.
Use a marked water bottle
Keeping a water bottle with you is one of the best ways to ensure you’re drinking enough water, but using a marked water bottle is even better. It can help you keep track of how much water you’re consuming throughout the day. Plus, it’s an easy way to ensure you’re getting the recommended cups of water per day.
Eat salted snacks
When you eat something salty, your body holds on to water to dilute the sodium in your system. This leaves you thirsty and in need of drinking more. Some healthy salted snacks to eat include salted almonds or pistachios. Again, moderation is key because you don’t want to end up consuming more calories.
Drinking water does more than just satiate thirst—it’s a key component of weight loss.
It can help you lose weight as it prevents overeating and helps your digestive system function properly. When taken in addition to a good diet and exercise, water can enhance your weight loss journey and help you achieve your goal.
The amount of water you need daily to ensure weight loss may vary, but anything between half an ounce and one ounce for every pound you weigh is sufficient to promote weight loss.
Common ways water stimulates weight loss include increasing metabolism, lowering calorie intake, getting rid of toxins, increasing energy levels, and boosting digestion.
That being said, it can be difficult to get to that daily recommended mark to actually see results. A few things you can do to boost your water intake include drinking water first thing in the morning, carrying a bottle of water everywhere, setting reminders, eating water-rich foods, snacking on salted food, drinking a glass of water after every bathroom break, and replacing soft drinks with water or unsweetened tea.
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