Water is one of the most accessible and easy-to-implement weight loss agents available. Besides the health benefits water provides, it can also boost the metabolic rate and leave you feeling fuller before and in between meals, reducing your daily caloric intake and leading to weight-loss success. Water can improve exercise endurance as well, as it hydrates the body and prevents overheating.
Before a Meal
Drinking water before a meal, while on a calorie-restricted diet, can increase weight loss. Researchers at the Department of Human Nutrition, Foods and Exercise, at Virginia Tech found overweight and obese adults who drank 17 oz. of water before each meal lost more weight than dieters who did not increase their water intake. Although all of the participants in the study were middle-aged or older, teenagers and young adults might also benefit from drinking two 8-oz. cups of water before meals.
Metabolic Effects
Drinking water can temporarily boost metabolism, leading to an increase in calories burned. Researchers at the Franz-Volhard Clinical Research Center, at Humboldt University, in Berlin, Germany, found subjects who drank 500 ml of water had a 30 percent increase in metabolic rate 30 to 40 minutes after consumption. Although the study was small -- made up of 14 participants overall -- the results nonetheless indicate that drinking about two glasses of water a day could lead to long-term weight loss.
Liquid Calories
To lose a pound a week, you must consume 3,500 fewer calories. Replacing sodas and juices with water can significantly reduce overall caloric intake. An 8-oz. glass of soda or juice can contain 150 calories or greater. Drinking two or three high-calorie beverages a day can increase your daily caloric intake by as much as 300 to 450 calories. Cutting out sugary drinks in place of water can lead to weight loss without requiring you to make drastic changes to your diet.
BMI Reduction
Increasing the amount of water you drink a day can lead to a reduction in body fat and body mass, regardless of diet or lifestyle. A study performed at the Children's Hopistal Oakland Research Institute in Oakland, California, showed 173 overweight women, 25 to 50 years old in age, lost weight after increasing water intake. Weight loss and fat loss occured in participants independent of physical activity and the amount or type of foods consumed.
References
- "Journal of the American Dietetic Association"; Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults; Brenda M. Davy, PhD, RD, et. al.; 2007
- "The Journal of Clinical Endocrinology & Metabolism"; Water-Induced Thermogenesis; Michael Boschmann, et. al.; 2003
- Mayo Clinic: Cutting Liquid Calories More Effective for Weight Loss?; Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.; 2009
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults; Dennis EA, et. al.; 2010
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