Health and beauty

 Does drinking more water lead to weight loss?

Introduction:

The search for effective weight loss strategies has led many to ask: does drinking more water lead to weight loss? This question has sparked considerable debate among health enthusiasts and researchers alike. In this article, we look at the science behind the relationship between water consumption and weight loss, and explore whether increasing water intake can actually help you shed those extra pounds. 

Does drinking water burn calories?

*Drinking water has been linked to an increased metabolic rate. In a 2023 study, researchers found that people who drank 200-250 millilitres of warm water after each meal lost more weight and had a lower BMI than the group who did not.

*In an older study, chilled water was associated with a small increase of 23 calories burned per day.

*Further research should focus specifically on the effect of hot versus cold fluids on energy expenditure.

Does drinking water before a meal reduce appetite?

A 2018 study suggests that drinking water before meals may help you feel less hungry and therefore eat less, but only in people of average weight.

It's unclear how this applies to people who are overweight or obese.

Research from 2016 suggests that:

*For people who are metabolically impaired or obese, drinking water may help you burn more calories.

* Drinking water can stimulate your body to break down fat without raising blood sugar or insulin, which may also help you lose weight.

* However, another 2018 study found no evidence that drinking more water had any effect on body weight in overweight or obese adolescents.

Does drinking more water reduce the risk of weight gain?

*Drinking water may help prevent weight gain in the long term.

* According to a 2013 study, the average person gains about 1.45 kg every 4 years.

* According to the same study, people who drank an extra glass of water a day lost 0.13 kg.

* Those who replaced a serving of sugar-sweetened drinks with a glass of water reduced their 4-year weight gain by 0.5 kg.

* In a more recent review in 2019, researchers found that the results of all the trials suggested that drinking more water was associated with increased weight loss.

How much water should I drink a day to lose weight?

*Health experts recommend drinking around 2 litres a day.

* However, a 2017 study found no significant association between drinking this specific amount of water per day and weight loss in overweight or obese adolescents.

* What's more, the body's water needs vary from person to person - for example, people who sweat a lot or exercise regularly may need more water than those who don't, and the elderly and breastfeeding mothers also need to monitor their water intake.

Can you lose belly fat by drinking water?

*There is currently no research to support the idea that drinking water can help you lose belly fat, so any suggestion that it can is not true.

How much weight will I lose with a

few days of water fasting?

*A 2021 study of 45 non-obese people found that drinking only water for 5 days resulted in a weight loss of about 5kg.

*However, water fasting without medical supervision is not safe, is not recommended by health professionals, and can lead to life-threatening complications such as low sodium and brain swelling.

Water can be a useful part of your weight loss journey as it is 100% calorie-free, can help you burn more calories and may also suppress your appetite if consumed before meals.

However, there is not enough evidence to suggest that drinking more water will directly lead to weight loss.

Conclusion:

In conclusion, while drinking more water is undoubtedly beneficial for overall health and well-being, its direct impact on weight loss may vary from person to person. Incorporating adequate hydration into a balanced diet and lifestyle is essential to support metabolic function, promote satiety and optimise overall health. However, relying solely on water consumption as a weight loss strategy may yield limited results without addressing other key factors such as dietary habits, physical activity levels and overall calorie intake. Therefore, while staying hydrated is an important part of any weight loss journey, it should be complemented by a comprehensive approach that includes a healthy diet, regular exercise and sustainable lifestyle habits for optimal results.