While it’s not a magic solution, studies indicate that drinking water is beneficial for fat loss. Hydration promotes lipolysis, metabolism, digestion, and exercise performance. In this article, I explain why you need to drink enough water every day if you want to lose fat.
Water is a natural appetite suppressant
When the stomach is full, it sends a signal to the brain to stop eating. Drinking water can help take up space in the stomach, leading to faster feelings of fullness and less hunger. In 2014, a study conducted among 50 overweight women showed that drinking 500 ml of water 30 minutes before breakfast, lunch, and dinner, in addition to their usual water intake, for 8 weeks helped them reduce total body mass and body fat.
Water can increase calories burned
Drinking more water also helps burn more calories. In 2014, a study was conducted on 12 people who drank 500 ml of cold water, at room temperature or at body temperature. The researchers found that cold or room temperature water has a positive effect on the physiological functions of the body, in particular, it increases energy expenditure (calories burned) between 2 and 3% more for 90 minutes after ingestion.
Water helps eliminate body waste
When the body is dehydrated, it cannot properly eliminate waste through urine or stool. Water helps the kidneys filter out toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluids. Dehydration can also cause constipation. Staying hydrated helps prevent waste from being retained in the body, which can lead to feeling bloated and tired.
Water can reduce the number of liquid calories ingested
It is easy to ingest large amounts of calories via liquids like Sweetened carbonated drinks, fruit juices, and alcoholic beverages. Drinking water or a non-caloric drink like tea or herbal tea can have long-term weight loss benefits.
A study conducted in 2015 showed that of women who followed a 24-week weight loss program, those who drank 250 ml of water after lunch each day lost an average of 13.6% more weight than those who drank “sugar-free” liquids after lunch. On average, over 4 years, another study even showed that people who replaced a sugary drink with water every day gained about 500g less than people who made no change.
Water helps burn fat
Without water, the body cannot metabolize stored fats or carbohydrates (the carbohydrates stored in our body). Lipolysis (the process that “burns” fat) first requires hydrolysis which takes place when water interacts with triglycerides to create glycerol and fatty acids. Drinking enough water is essential for breaking down and burning fat from food and drink, as well as the fat stored in the body.
Water is essential for exercise
Obviously, to lose fat you need to exercise. Water helps muscles, connective tissues, and joints to move properly. It also helps the lungs, heart, and other organs to work efficiently as your activity levels increase with exercise intensity. It is therefore important to stay hydrated before, during, and after exercise. And even more, if you find yourself in a hot and humid environment.
How much water should you drink?
The amount of water that you should drink every day depends strongly on your level of physical activity, your weight, the outside temperature, the humidity, your exposure to the sun, and your state of health. It is generally recommended to drink between 1.5 and 3 liters of water per day. This includes water found in food and water-based beverages such as teas or infusions.
As a person ages, studies show that they tend to become less hydrated. It is therefore important to keep a glass/bottle of water handy throughout the day to ensure that you are properly hydrated.
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