You have probably heard people saying that drinking a lot of water will help you lose weight. Drinking water will help in boosting metabolism, cleansing the body of waste, and acting as a suppressant of appetite. Additionally, drinking a lot of water will help the body in retaining water, making you drop extra pounds of water weight. How will you make sure that you drink enough water that will keep you hydrated and encourage the loss of weight?
If you are dehydrated, both your results and workouts will suffer. It is unfortunate to note that you will not start feeling thirsty until when you lose two percent of your weight in water. This is the similar point where the performance of your exercise takes a nosedive. That is why drinking water is essential to achieve your weight loss goals.
Water will help you burn more calories
Drinking a lot of water increases the number of calories you burn, which is referred to as resting energy expenditure. In adults, this expenditure increases by thirty percent within ten minutes of taking water, and it lasts for sixty minutes. A study in obese children realized the same increase in resting energy expenditure after they took cold water. A similar study was done on overweight women to examine effects of increasing the intake of water to more than one liter per day. The result was a weight loss of two kilograms after twelve months. Since they did not do any other lifestyle change but just taking water, these results are impressive.
Drinking water before meals reduces appetite
Some individuals say that taking water before meals reduces appetite. There seems to be some truth behind this, but exclusively in older adults and the middle-aged. Studies in the older adults show that taking water before meals will increase weight loss by two kilograms. A study in overweight middle-aged individuals shows that they lost forty-four percent more weight when they increased water intake when compared to individuals that do not drink water. In another study, it was found that drinking water before breakfast reduced consumed calories by thirteen percent.
Drinking a lot of water will reduce calorie intake and a low risk of gaining weight
Since drinking water is naturally free from calories, it has a link with reduced calorie intake. The reason behind this is that you drink more water than other beverages that are high in sugar and calories. Observation studies show that individuals that take a lot of water have up to nine percent lower calories intake. Drinking water may also help in preventing long-term weight gain. It is crucial to encourage children to take water because it will prevent them from being overweight.
Water retention and weight loss
Did you know 60% of your body is composed of water? The water is essential for life sustenance. Nevertheless, excessive retention of water in your body can be a side effect of chronic inflammation. The condition is known as edema, which is caused mainly by poor diet, exposure to toxins, kidney failure and intolerance to foods. Most women experience water retention during their menstrual cycle and when pregnant. Although excess water weight is not a health issue to many, it affects the quality of your life and how you look. Below are some of the safest means of reducing water weight easily.
5 Tips to control water retention
- Exercise regularly – Ensure you perform exercises regularly. Any form of exercise acts as the best means of losing water weight quickly. It is possible because exercising increases sweating, hence increasing water loss. Besides, as you exercise, water is moved to the muscles of your body. In return, water outside the cells is reduced. However, you should drink a lot of water as you take exercises.
- Healthy sleep – Lack of enough sleep affects the renal sympathetic nerves, which are found in the kidney. The nerves are responsible for regulating water and sodium balance. Healthy sleep helps your body to take control of the hydration levels, therefore minimizing water retention. A healthy and adequate sleep is around 7-9 hours per night.
- Avoid stress – You should manage your stress and avoid long-term stress. Stress affects hormone balance in your body, causing cortisol hormone to increase. As a result, water weight and fluid retention in your body are influenced directly leading to their increase. The impact occurs because stress and cortisol hormone increase anti-diuretic hormone, which controls water balance in your body. By avoiding and controlling your stress levels, your body maintains an average degree of cortisol and anti-diuretic hormones, hence an improved fluid balance, overall health and reduced disease risk.
- Salt intake management – Salt contains sodium. The sodium acts as an electrolyte in your body. Besides, it plays a vital role in body hydration levels. When the hydration levels are high or low, there is no balance within your body, leading to fluid retention. A diet composed of processed foods might increase your salt intake, leading to water retention. It occurs especially when you do not perform exercises and drink less water after the meal. Therefore, you should avoid eliminating salt in your diet or take excess salt, which causes extreme changes which lead to water retention.
- More water intake – By meeting the optimal daily water intake, your body becomes hydrated well. As a result, your body can quickly reduce water retention. Your body mechanism works by maintaining a healthy balance always. Therefore, if you are always dehydrated, your body will prevent water levels from reducing to low concentrations, by retaining more water. Always ensure you achieve an optimal daily water intake, to reduce water retention. Besides, it is useful for kidney and liver health. Taking an optimal daily water intake is necessary for brain function, fat loss, and overall body health. You should avoid dehydration and over-hydrating your body by drinking balanced amounts of water, as it can lead to water retention.
Lose water weight by eating balanced food
In conclusion, you can also lose water weight by including potassium rich foods in your diet. Among the foods are avocados, bananas, beans, dark green leafy vegetables and tomatoes. You can add carrots, nuts, apples and whole wheat bread to your diet. Potassium helps to balance your body to balance sodium levels by increasing urine production, which helps your body eliminate excess water.
How much water you must drink?
Many health institutions recommend that you take about two liters of water daily. However, this number is random because just as other things, water intake depends on the individual. For instance, individuals that sweat frequently requires more water than those people that are not active. Breastfeeding mothers and older people need to monitor their water intake closely. Remember that you also get water from distinct foods like tea, coffee, milk, vegetables, and fruits.
Using water to achieve your weight loss goals is essential in all cases. You must do it wisely according to your personal body characteristics.