Two-thirds of adult Americans are overweight, according to the National Institutes of Health, and being overweight or obese increases the risk of diabetes, stroke, heart disease, sleep apnea, cancer and other serious health problems. To lose weight you must take in fewer calories each day than your body requires or burn more calories than you take in. Drinking water after meals can assist with weight loss attempts by curbing your appetite.
Appetite Suppression
Drinking water after meals helps control appetite by taking the place of other foods that may be high in calories or fat. Water contains no calories but provides weight and volume, making you feel full without contributing to your daily caloric intake. This enables you to eat smaller portions at mealtime and then satisfy any remaining hunger or food cravings by drinking one or more glasses of water.
Role in Digestion
Drinking a glass of water after eating can help break down food and prevent indigestion and other digestive complaints that may mimic hunger. Following your meal with water is also essential if your meal contains an abundance of fiber, an ingredient commonly incorporated into weight loss plans, because fiber is not broken down by enzymes inside the digestive tract and must be softened or helped along by water. Drinking too little water while on a high fiber diet can lead to constipation and other problems, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Water Between Meals
Drinking water between meals helps quench thirst and control appetite without the high number of unnecessary calories that sodas, sweetened fruit juices and sweet tea add to your daily total. Drinking a full glass of water every hour after finishing a meal can also prolong the time between lunch and dinner, make dessert less appealing and help you resist the urge to snack between meals.
Considerations
Water also promotes weight loss when consumed before or during meals. In fact, a study published in the 2008 issue of the "Journal of the American Dietetic Association" showed that adults given 500 mL of water 30 minutes before eating consumed fewer calories during meals. Water also prevents and treats dehydration, a condition that can significantly slow metabolism and prevent weight loss, according to Dr. Melina Jampolis, a Physician Nutrition Specialist.
References
- National Institutes of Health, MedlinePlus: Weight Control
- "Journal of the American Dietetic Association"; Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults; Brenda M. Davy et al.; July 2008
- CNN Health: Can Drinking Lots of Water Help You Lose Weight?
- Mayo Clinic: Does Drinking Water During or After a Meal Disturb Digestion?
- National Institute of Diabetes and Digestive and Kidney Diseases: Your Digestive System and How It Works
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