Table of contents:
- How can we use water to lose weight?
- Only water, not another drink
- Consumption of water accelerates the metabolic process
- Is drinking warm water better than cold water?
- How much water should we drink to lose weight?
Water is the largest component in the body, and is one of the main bases of a balanced nutritional pattern. However, the water content in the body is very easily reduced through sweat and urine excretion. As a result, there is an imbalance in the body and results in obstacles in the effort to lose weight.
How can we use water to lose weight?
In general, body weight is very much influenced by consumption patterns and how many calorie intake is obtained from daily consumption. Consumption of drinking water can help balance intake and help control appetite. Drinking water before meals is an effective strategy to reduce food portions because it can make us eat less food.
Limiting calories is an important part of having a diet, but it can be very difficult especially if you are overweight and obese. In one study on overweight individuals, meeting adequate drinking water could effectively reduce appetite and reduce calorie intake, so that someone who consumed water before eating had a 44% chance of experiencing weight loss. The study also showed that drinking water before meals resulted in a weight loss of about 2 kg over a 12 week period.
Only water, not another drink
Not only from food, calories from sugar are also found in various sweet-tasting drinks. Drinking habits that have high sugar levels are one of the factors that trigger obesity. Choosing mineral water as drinking water is the healthiest way because it does not contain added sugar and reduces the chances of you drinking other drinks that contain calories. One study showed that the habit of drinking water in the long term prevented weight gain of at least 1.45 kg in a period of 4 years.
Consumption of water accelerates the metabolic process
Apart from its benefits in controlling calorie intake, drinking water consumption also helps burn fat by increasing metabolism. The mechanism that occurs in this process is known as resting energy expenditure (REE) where the body continues to burn calories when the body is not physically active or at rest. A constant metabolism will go a long way toward losing weight, especially when we don't have much time to exercise.
A study of the metabolic effects of drinking water consumption in healthy people shows that drinking 500 ml of drinking water alone can increase metabolism by 24% from normal conditions. This increase in metabolism can last about 60 minutes after drinking water consumption. A similar effect was observed in a study of obese children, where adjusting the volume of drinking water consumption to 10 ml / kg increased metabolism by 25% which lasted 40 minutes.
REE is the most important metabolic mechanism in an effort to lose weight and this is influenced by the adequacy of water consumption. REE plays a role in 60-70% of calorie burn per day, actively moving and standing while on the move will only increase the burn. Conversely, slowing down your metabolism can inhibit calorie burning. As a result, less body fat decreases and you may not experience weight loss and will experience weight gain again.
Is drinking warm water better than cold water?
In contrast to the general belief that drinking cold water causes obesity, temperature does not inhibit the benefits of water consumption in losing weight. Even consumption of cold water can actually increase calorie burn. This is because cold water is adjusted to its temperature so that it becomes warmer when it enters the body through this mechanism.
How much water should we drink to lose weight?
Consumption of drinking water is vital when undergoing a diet, because by reducing calorie intake, the body also slows down metabolism. In general, the daily adequacy of drinking water is 8 glasses of 250 ml of drinking water per day, or the equivalent of 2 liters / day. However, a smaller amount of daily consumption also provides benefits in weight loss.
A study shows the habit of drinking water about 1 liter / day helps burn 23 extra calories per day or about 17000 calories in one year, and lose weight by an average of 2 kg. With the amount of water consumption that is not much different, other studies have also shown a decrease in body mass index and abdominal circumference for 8 weeks. This suggests that drinking water consumption can benefit both short and long term weight loss.
