How To Speed Up Weight Loss By Drinking Water
Did you know that drinking water may actually make it much easier for you to lose weight? So here is our guide on exactly How To Speed Up Weight Loss By Drinking Water.
It can be a very confusing subject, as there is a lot of conflicting information available. There are different opinions regarding how much to drink, how often, the best times of day to drink water, and exactly what the benefits are too! To make it easier to understand exactly How To Speed Up Weight Loss By Drinking Water, we have set out below answers to the most common questions.
How much water should I drink?
Just knowing that you need to drink “lots” of water, isn’t that helpful. The suggested average consumption of water for most people is around 64 fluid ounces each day. That’s 8x a standard eight ounce glass. But what about if you’re trying to lose weight? How can you speed up weight loss by drinking water then?
If you are overweight or obese, things are a little different. You’ll need to drink more water in order to stay properly hydrated and also to help with weight loss. Our rule of thumb to help speed up your weight loss is easy to understand. Simply drink half of your bodyweight in ounces of water per day. So if you weigh 176lbs, you need to drink 88 fluid ounces of water throughout the day. This equates to 11 standard eight ounce glasses. Whilst this is by no means an impossible task, the average adult drinks less than 4 cups of water a day. So it may well be a significant change for many people.
When is the best time to drink water?
This is another area that often causes confusion due to the conflicting information that is available. Scientific study shows that drinking water just before eating a meal resulted in a 44% greater weight loss over those who do not consume water before a meal.
Another popular idea is to drink water in the morning. In 2008, a study published in the ‘Journal of the Academy of Nutrition and Dietetics’, looked at the effect on overweight and obese adults of drinking water at breakfast. Approximately 13% fewer calories were consumed throughout the day, according to the study. This can also assist with faster weight loss.
Take this a stage further and add lemon juice to your morning water. This can aid faster and increased weight loss. For more information, see our article: 14 Amazing Health Benefits of Drinking Lemon Water
Interestingly, it appears that for those aged under 35, drinking water before meals seems to have little or no effect at all on weight loss. So drinking water really does contribute to being in your Prime Past 40!
Is it better to drink water that is cold or hot?
To be honest, drinking water before meals can help with weight loss, regardless of water temperature. However, warm water leads to increased body temperature, and in turn also increases the metabolic rate. This increase in metabolic rate lasts for about 30-40 minutes. During this time the body is able to burn more calories. So in this instance drinking warm water may be slightly more beneficial if you are trying to lose weight.
In addition, drinking a warm glass of lemon water does more than help break down the body fat. The pectin found in lemons can control food cravings too. Add these factors together, and it can lead to faster and greater weight loss.
So exactly how can you speed up weight loss by drinking water?
There are actually quite a few ways, but here are the main ones:
Drinking water before a meal, as mentioned above, can act as a tremendous appetite suppressant. By making you feel fuller, it often results in eating fewer calories at mealtimes. Quite often the feeling of dehydration can be mistaken for feeling hungry, which is yet another good reason to drink water before you eat.
Just remember to drink water at least 30 minutes before you eat, and never drink water with your meal. In both these instances, water can reduce the nutrients that you get from your food as it is ‘washed’ through the body too quickly. When trying to lose weight, your restricted food intake means you need to maximise the nutrients from every bit of food.
In order for your kidneys to function properly and filter toxins from you body, you need water. Drinking lemon water in the morning can help with digestion and also cleansing your system. It assists with the movement of waste through the digestive system, which is another way that toxins are removed from the body.
If you do not have sufficient water intake, toxins may build up which can lead to problems such as inflammation, which can affect insulin levels and thus lead to obesity.
Water contains no calories. In fact your body burns more calories getting water into the body’s cells to hydrate, than are actually in water in the first place. As a result, water is commonly known as a negative-calorie food.
Replacing fizzy/sugary drinks with water can save a huge amount of calories over a week or more. Plus, people who consume more water tend to have healthier eating habits, eating more fruit and vegetables. All this can lead to faster and greater weight loss.
More Effective Exercise
You will be able to get the most out of any exercise session if you are fully hydrated. This means making sure you drink enough water before, during and after any exercise session. You shouldn’t be misled into thinking you are better off drinking some fancy high energy sports drink either. These are all too often packed full of high levels of sugar, the very stuff that can make you dehydrated in the first place. Water is all you need unless your workout is longer than an hour, or you are some kind of elite athlete.
Many people are surprised to learn that our bodies consist of around 70% water. In order to function properly, we need sufficient levels of water intake. We also need to ensure that any water lost through sweating during exercise is replaced.
But just why is water so important for exercise efficiency? Firstly, water acts as a lubricant helping our muscles, joints and vital organs. It also helps ensure that we have good levels of energy by transporting oxygen and glucose around the body. It even helps to ensure our brains are able to send vital messages regarding temperature control, etc.
Finally, many people confuse signs of dehydration during exercise. It can often be mistaken for the workout being too hard, feeling a bit off colour on that particular day, muscle cramps, or just feeling a little tired and dizzy. These can all be signs that you need more water.
So next time you exercise try drinking a glass of water (8-12 ounces) about 15 minutes before you start your workout. Then another 8 ounces of water every 20-30 minutes during exercise. More if it is a very hot day.
It may be a useful exercise to weigh yourself both before and after you exercise. If the difference between the two weights is 2% or more, this is a clear indication that you need to drink more water.
Guidelines to speed up weight loss by drinking water – 7 Easy Steps
1 – Drink half of your bodyweight in ounces of water per day.
2 – Have an 8 ounce glass of warm lemon water before breakfast.
3 – Drink another 8 ounce glass of water (lemon or plain) before meals.
4 – Drink 8 to 12 ounces of water before exercise.
5 – Consume 8 ounces of water every 20-30 minutes during exercise.
6 – Drink 8 ounces of water for every alcoholic drink you consume.
7 – Try to increase your consumption of water-based foods like watermelon, cucumber, lettuce and celery.
If you follow the above guidelines, you will go a long way to ensuring you are consuming enough water, and are correctly hydrated. Not only that, but you will be able to get the most from your workouts, and be maximising your opportunities for fast and increased weight loss.
Finally, it is important to remember that everyone has his or her own individual hydration needs. So keep an eye on the colour of your urine for a more personalised indication of hydration levels. If it is almost clear, or very pale yellow, then that is a sign of good hydration levels. Anything darker means you need to drink more water.