Water is an inorganic, transparent, tasteless substance making approximately 71% of the earth’s surface and 60% of the human adult bodies and contains zero calories. This substance of life generally has diverse roles in our health particularly on those wishing to lose weight due to its appetite suppressing properties, boosting metabolism and energy roles, its removal of wastes abilities, its effects in the process of fat burning, and many more which this article shall expose.
And as the body constitutes 60% water, the brain and heart are made of 73% water, the lungs 83%, skin 64%, blood 90%-take note, muscles, and kidneys make up 79% while the bones are 31% watery. All these statistics make this liquid to be proudly considered as the substance of life and their roles in human health are just multiple with the likes of aiding in digestion, prevents dehydration, protects your tissues, joints, and spinal, boost energy, helps fight diseases, creates saliva, boost skin health, regulate body temperature, in weight loss, etc.
7 Ways drinking water helps in weight loss.
There are many ways this transparent liquid helps us in losing extra pounds but we shall look at 7 main qualities of water as far as losing weight is concerned.
1) Drinking water boosts metabolism.
Metabolism simply refers to all the chemical reactions taking place in our body at the level of the cells. The cells need water to provide a favorable internal environment for biochemical reactions to proceed thus speeding metabolism. Those with an increased rate of metabolism burn more calories than they consume; limiting the storage of calories in the form of fat hence they lose weight. On the other hand, individuals who do not drink enough water or consume a lesser amount of water-rich foods are likely to experience a decrease in their metabolism. This leads to the accumulation of more calories (since their calorie intake exceeds their calorie expenditure) in the form of fat.
Moreover, drinking more water may also stimulate thermogenesis (the production of heat to burn fat in the body thus producing more heat) whose heat warms the liquid to body temperature. So the body has spent energy to warm water and an increase in calorie expenditure as we earlier explained improves weight loss.
The increase in metabolism is fuelled by lipids in men and carbs in ladies.
It saddens to let us know that thermogenesis alone, as some experts like Huggins claim, will not give you a substantial amount of calorie expenditure that will generate a significant increase in weight loss. All the same, it is essential to remain hydrated.
2) Water naturally suppresses appetite.
There is a controversy among many people in that whenever they are thirsty, they think its hunger and if they fall in this trap there is bound to be an unnecessary calorie intake. On the other hand, if they do not yield to this trap by consuming water which is calorie-free, calorie intake drops as well as weight gain due to the feelings of fullness and decrease in appetite.
Excessive consumption of water lowers appetite as confirmed by studies conducted on some overweight ladies when given 1500ml of drinking water. This further led to a reduction in their body fat and weight.
Water suppresses appetite by inducing satiety. When you swallow much water, you easily become full. As a result, your stomach sends signals to your brain to stop eating. This arises when your stomach welcomes approximately 2 cups of water.
Water when consumed before each meal also serves as a tool to lower calorie gain since it leads to a decrease in energy intake (your quantity of meal reduces), especially among middle-aged and older adults. This is more evident when this diet is hypocaloric.
You may also try to consume about 500ml of water before each breakfast as research conducted based on this aspect yielded a close to 13% reduction in overall meal energy intake.
It is worth noting that water consumption before meals for weight loss has not produced enough evidence in children and this method may not be encouraged on our kids. We shall quickly bring to your notice should findings on future works prove otherwise.
3) Drinking More Water Leads to a Decrease in Fluid Calorie Intake.
Water being calorie-free is an excellent alternative to high-calorie fluids like sweetened beverages, soda, fruit juice, sweetened milk, tea, or coffee as our body seeks for more fluid. Drinking water with low calorie (hypocaloric) diets may make you consume fewer calories compared to a small number of soft drinks or any juice that is known for their high-calorie value. This is in line with evidence from the NIH where adults were subjected to sugar-sweetened beverages (SSBs) versus water before a single meal and sugar-sweetened beverage produced an increase in 7.8% in total energy intake. When non-nutritive sweeteners were compared with water, there was little or no increase in total energy intake.
Secondly, some overweight and obese women’s diet beverages were replaced by water after taking their main meal and they had a greater decrease in weight during their weight loss program within a 24 week clinical trial period.
Moreover, cultivating a lifestyle in consuming more water to sweetened juice helps you lose weight in the long run.
4) Hydration increases Lipolysis.
Lipolysis commonly known as the process of fat burning is the breakdown or catabolism of fats or lipids into their constituent fatty acids and glycerol. The first step of lipolysis is hydrolysis which entails water splitting-so water is needed or induces or stimulates fat burning.
After lipolysis, fatty acids and glycerol leave the fat cells (adipocytes) and find homage in the blood. The blood is a watery medium (90% water) and fats do not dissolve in it. This makes the easy transportation of fatty acids to the muscles for oxidation to take place and consequently the release of energy. This is how water serves as a great tool in the burning of fat which leads to weight loss.
5) Water is Needed During Workouts.
Some people usually go to the gym to do workouts, get better fitness, lose weight, become active, and more confident. Workouts with little or no water (dehydration) may cause muscle cramps. Muscle cramp occurs when the muscle is overused with little or no fluid or some vital minerals like potassium and calcium. When this arises, the individual may not attain her weight loss and body fitness goals, and disruption and lack of motivation sets in. Proper hydration leads to little or no muscle cramps and the individual spends more time in the gym doing workouts. This provides positive results in weight loss.
6) Water Energizes us.
Most people who are thirsty or dehydrated get very tired. As a result, they make poor health choices and this tends to cause these individuals to consume more calories thinking they are hungry, leading to weight gain. Proper hydration or drinking more water takes away fatigue, keeps our brain alert, stops the cells to shrink and energizes them, and makes our muscles to function properly.
7) Drinking More Water Removes Wastes.
When our body accumulates wastes, this leads to an increase in weight as more junks find themselves around our waist thereby increasing our waist circumference. The kidneys with the help of water filter these wastes from our body while retaining useful nutrients and electrolytes. Dehydration causes the poor removal of wastes in the form of urine or feces. Thus consuming more water enables the kidneys to function efficiently in waste removal hence inducing weight loss especially around our waist.
How Much Water Should I Drink?
Haven discussed the importance of water in weight loss and our overall healthy life (which are yet to be discussed), the quantity of water to be consumed by individuals per a given moment ( say a day) should be taken into consideration. The quantity of water intake usually depends on sex, weight, age, and how active an individual is. It also depends on the weather condition or the amount of sweat released by the individual.
Generally, the National Academy of Medicine (NAM) or the Institute Of Medicine (IOM) provided the following recommendations on daily water intake: 2.7l/day (91oz or 11 cups) for an adult female, and 3.7l/day (125oz or 15 cups) for an adult man. Note that these values also include the amount of water present in our meals. And based on this, some studies propose 8 to 10 glasses of water per day while others suggest 1 to 2 liters of water per day.
Those who usually feel hungry after midnight may have a bottle of water near their bed or may consume water-rich foods like fruits with low GI (cucumbers, berries, grapes, etc) if they wish to feel their stomach. Those with overweight and who exercise more should not joke with water. You may consume more soup (sauce) or meals rich in water.
Take note not to drink too much water and go overboard as this may lead to water intoxication and may sometimes be fatal causing brain damage and coma.
For more information on foods and weight loss, kindly check here.
Drinking enough water may help us in weight loss in many ways as we consume hypocaloric diets alongside otherwise its effects on weight loss would be insignificant and if consumed by itself will be unhealthy. And as we stay hydrated, we would be gladdened to know what your thoughts on other ways water may help in weight loss and your experience about this topic as you lay your comments in our comment box.