Can drinking more water really help with weight loss?
While it's not a magic solution, the short answer is yes, it absolutely can! You have probably heard many different theories as to how much water you need to drink each day but the truth is everyone is different. The most common guideline is 8-ounce glasses (64 ounces total) for adults each day. A second popular one is to drink half of your body weight in ounces of water per day (so for a 150lbs person that would be 75oz of water). The reality is, most adults are not drinking this much water and finding ways to do should help the average person lose a few pounds.
Here are a few reasons why:
Drinking water before meals can reduce appetite- Water makes you feel full. Often, we think we are hungry but we are really just thirsty. Many of the symptoms associated with hunger, such as an empty/gurgling stomach, light-headedness, and low energy levels, also hit when you are running low on water. Next time you are starting to feel hungry, try some calorie free glass of water first.
If you are dehydrated, both your workouts and your results will suffer-Water keeps your cells firing, your muscles fed with oxygen and nutrients, and your brain focused on working towards your weight loss goals. According to the American Journal of Clinical Nutrition, you don’t start to feel thirsty until you lose about two percent of your body weight in water. Unfortunately, this is actually the same point at which your exercise performance will rapidly decline. The American College of Sports Medicine recommends drinking 16 ounces of extra water before you exercise, to sip on 4-8 ounces during exercise, and another 16 ounces after exercise.
Drinking water keeps you from drinking other things-As great as water is on its own, it’s even better when you compare it to other beverages like soda, juice, and heavily whipped coffee drinks. If you don't like the taste of plain water, try adding a slice of lemon or lime for some flavor. Replace sugary, high calorie drinks with water for a few weeks and you should notice some weight loss on the scale!