Although you cannot target lose weight on your stomach by drinking water, you can use water to lose weight overall. Drinking enough water every day can benefit you to lose weight forever, but there are no quick steps to lose weight. A water diet can help you lose a few pounds in the short term, but be aware that they will come back as soon as you eat again.
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Drinking water to lose weight permanently
Drink enough water every day to fill you
First of all, you need to know How Much Water Should You Drink? The American Mayo Clinic recommends that adult women drink 2.5 liters of water and men drink 3 liters of water per day. This will not only hydrate your body and keep you healthy, but it will also keep your body from confusing hunger and thirst. You can deceive your body in the opposite direction, by making it believe that it is full while it is full of water with zero calories if you drink enough to fill your stomach.
- Remember that these amounts of water are only general recommendations and that the amounts required will vary depending on your weight and level of activity.
- Keep a bottle of water with you so that you can sip it throughout the day.
- Know how much water is in your bottle and be sure to refill it to reach your water consumption goal.
- Drink a glass of water and wait for ten minutes if you are hungry. Eat a light snack if you are still hungry. But you will often find that a glass of water will eliminate your need to snack.
Replace calorie drinks with water
One of the easiest ways to get rid of lots of calories from your diet is to stop consuming it as a drink. The energy drink you swallow to start your day, the soda you take with your lunch, and the beers you consume with friends at the end of your workday is all empty calories that add to those you already consume with your meals.
- Two glasses of wine taken with friends can be an important part of your social life. Just make sure you don’t drink too much. Have water available while you drink to both keep your body well hydrated and prevent you from consuming too many alcoholic calories. Expect to drink as many glasses of water as glasses of alcohol.
Prefer coffee and tea
Do not worry if you are one of the very many people who find it difficult to start the day without having coffee or tea. Specialists include coffee and tea in your daily water intake. These sources of caffeine without sugar are much better for you if you have used energy drinks in the past to wake up.
- Don’t add unnecessary calories to these hot drinks. A Cappuccino or coffee with milkshakes will be rich in sugar and fat added by milk or whipped cream as well as flavor enhancer syrups. On the other hand, a cup of black coffee has only two calories and does not contain fat.
- Be aware that the body must still assimilate caffeine, which requires water. Make sure you drink enough water to allow your metabolism to do so.
- You can give a try to blue tea which has many health benefits, especially for weight loss.
Flavor your water with fruit
If you miss the taste of sugary drinks when you quit, you can still make your own sugar-free, low-calorie flavored drinks. Slice your favorite fruits, strawberries, lemons, or melon and put them in a pitcher of water and the refrigerator. The water will absorb the aroma of the fruit after a few hours and you will have a delicious, low-calorie drink.
Drink a sip of water between each bite during meals
Water promotes the digestion of meals by allowing the kidneys to function properly. It also keeps you from overeating. Your body needs 12 to 20 minutes to realize that its hunger has been satisfied, so you could eat much more than you need if you do it too quickly.
- People who eat too fast often feel like they are too full and listless after meals. You extend your meal and give your brain time to absorb what is in your stomach when you take a sip of water between each bite.
Drink water before and during your physical activities
Research has shown that drinking water can increase your metabolism, which allows the body to burn calories a little faster than normal. While this increase in metabolism is not staggering, it is real and easy to produce! Researchers have estimated that you can lose up to 3 kg in a year just by increasing your water intake by one liter per day.
Make sure you drink enough water to fill up after you have been sweating during physical activity. You can dehydrate yourself by not doing so, which can lead to multiple health complications.
The water diet to lose weight quickly
Understand that a water diet is not going to give you lasting results
It is a form of fasting where you just drink water for a certain period. This leads to rapid weight loss since your body receives no calories. You will however quickly regain the weight you lost when you eat again. In reality, you could gain even more weight than you lost when you started eating again because your metabolism slowed down with fasting to manage the lack of energy associated with starvation.
Drinking lots of water along with a balanced diet and regular physical activity if you want to lose weight permanently.
The water diet can, however, be a solution for you if you need to quickly lose a kilo or two before an important event.
Consider the health hazards of a water diet
The human body is incredibly resilient and can go without food for very long, as long as it is hydrated. There is nothing wrong with fasting for a day or two, as long as you drink lots of water, which you should do anyway to cheat your stomach and make it look like you’ve eaten something.
However, people who suffer from certain health problems should never eat. Diabetics, for example, should monitor their blood sugar levels and regulate it by eating throughout the day. See your doctor before you start a fast.
Children, the elderly, women who are pregnant or breastfeeding, and those with chronic illnesses should not fast.
Even people who are otherwise in good health will experience unpleasant side effects during a fast. Your body is deprived of an energy source when you stop eating. You end up being tired, dizzy and may also experience nausea or constipation and you will be very hungry.
You could rather consider a diet that purges your body. Prefer lean proteins, fruits, and vegetables, dried fruits (almonds and nuts, for example) as well as complex carbohydrates such as sweet potatoes, wholegrain rice and quinoa for at least 48 hours.
Do fasting for about two to three days only
You may have seen advice for fasting for 21 to 30 days online, but these practices are extremely dangerous if not done under very strict medical supervision. If you opt for a fast, do so only three to four days before the event for which you are preparing. Beyond that, you’ll be so exhausted and dizzy you might hurt others or yourself alone in your everyday activities
Do fasting for a relaxed period
You should not do this on the eve of a major business event or if you plan to travel far. The side effects will keep you from concentrating and you will end up working badly or being in danger while driving your car.
Do not do any physical activity during a fast, since you do not have excess calories to burn. This will only make your condition worse. You should ideally have a relaxed, stress-free day where you can rest.
Break the fast before the event for which you are preparing
You would like to look great that day and not have nausea, drawn features, and dizziness! Do not eat too fatty foods right away, since they can cause digestive problems after a fast. Instead, eat healthy, light foods like fruits and vegetables to be fit for your big day.
The most realistic expectations
- You can lose a lot of weight at first by drinking more water, but losing about 500g per week is a more realistic rate of weight loss.
- Drinking more water is a good start, but you may also need to make other changes to lose weight, such as counting your calories to know how much to eat and more physical activity in your diet.
- Try to be patient when making healthy changes to your diet and lifestyle.
The Bottom Line
- Be careful not to drink too much water! An adult with a functioning heart, kidneys, and pituitary gland should consume up to 8 liters of water per day to develop water poisoning. This problem is more common in people whose kidney function is compromised and can also occur when medical personnel administering larger quantities of fluids and medications that the body of the person cannot assimilate.