To lose weight, you must reduce your overall caloric intake by eating fewer calories and exercising regularly. These changes in your lifestyle must be long term or you run the risk of gaining back any weight you had lost. Water has been shown in studies to be beneficial for weight loss when dieting.
Water and Weight Loss
Losing weight is easier when your body is functioning properly, and water is vital to a healthy lifestyle. It flushes your system of toxins, allows for proper kidney function and carries nutrients to your cells. When exercising to supplement a reduced calorie diet, water hydrates your muscles, allowing you to work out longer and burn more calories. You should aim to drink eight 8-oz. glasses of water daily.
Water Before Meals
Drinking a glass of water before a meal is beneficial in helping you maintain a reduced-calorie diet because it can help you feel more full before eating. A study at Virginia Tech's Department of Department of Human Nutrition, Foods and Exercise found that drinking a glass of water before meals led to increased weight loss during a reduced calorie diet.
Calories and Weight Loss
The most important element to a weight-loss program is to reduce your caloric intake by eating foods low in fat, as well as foods that make you feel full on fewer calories such as fruits, vegetables and whole grains. There are 3,500 calories in a pound of fat, so to lose a pound in one week, you need to run a deficit of at least 500 calories daily through healthy eating and exercise.
Physical Activity
Add moderate physical activity to your daily routine in addition to dieting. The American College of Sports Medicine recommends at least 30 minutes of moderate physical activity each day for a healthy adult under 65. Drinking water during your exercise routine will keep you hydrated.
References
- MayoClinic.com; Water: How Much Should You Drink Every Day?; April 2010
- "Obesity"; Water Consumption Increases Weight Loss During a Hypocaloric Diet ... ; E.A. Dennis, et al.; February 2010
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- American College of Sports Medicine: Physical Activity Guidelines
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