Numerous studies conducted on weight loss and the intake of water have been conclusive on the importance of water and the role it plays in weight loss. Water increases calorie burn, ramps your body metabolism, prevents over-eating and excessive calorie consumption and also helps in extending work out sessions. It is, therefore, important to maintain a good level of water intake, at least eight 8-ounce glasses of water daily, to lose weight as well as maintaining a healthy weight.
Drinking of water is proven to increase the calories burned by the body; also referred to as the resting energy expenditure. The resting energy expenditure has been shown to increase considerably, in both adults and children, within a few minutes of water intake lasting at least for an hour. These studies have been carried out on overweight and obese children, women and men. The candidates taking part in the studies did not change their lifestyle in any way except increase their intake of water. This resulted in a higher level of calorie burn over a period resulting in weight loses.
The intake of cold water may also help in weight loss. When the body takes in cold water, it tries to heat it up, and this process leads to an increase in metabolism. Though these metabolic rates may differ in both men and women, an estimated increase of water intake to about 1.5 liters (8 glasses) per day increases the number of calories burned over a specific time span with a reduction in Body Mass Index (BMI), waist circumference and body fat as well.
Water is also considered to be an appetite suppressant. A recent study reviewed the diets of over 18,000 adults and found, “the majority of people who increased their consumption of plain water by 1 percent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol. “ Drinking water before meals creates a notion of being fuller, therefore, reducing the amount of food that we eat. The less we eat, less calories we consume. The results obtained from older, and middle-aged adults were even more impressive than those of younger individuals in the same study. The total calories that are avoided over time can lead to considerable levels of lost weight, just by drinking water before meals.
Water is also known to lubricate joints in the body as well as reduce muscle cramping. As a result, it is possible to work out longer and harder. The outcome is more weight lost by keeping hydrated with water. It is, therefore, advisable to drink plenty of water when working out to increase the body’s endurance, leading to even more weight loss.
Drinking more water in the place of calorie-filled drinks can also lead to weight loss with time. Long-term weight gain is prevented by drinking water which is calorie free instead of sugar-sweetened beverages. This behavior should be especially encouraged in children to help them develop healthy habits that keep them from becoming overweight or obese in adulthood.
As with any diet change, always consult your doctor and use your best judgment. Although rare, excessive consumption of water may cause over hydration or water toxicity which may cause headaches, nausea, and even death in extreme cases. How much is enough water? Many reputable sources suggest dividing your weight by half and using that number as a guideline for how many ounces you should be taking in although the old adage of 8 glasses a day will work as a baseline too.
A balanced consumption of water plays a significant role for weight loss in the body. There are many methods you can use in weight maintenance, but water should always play part. It’s an easy and available tool that helps in increased calories burn, accelerates body metabolism and extended body workout sessions which all result in but one thing-weight loss.