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Water And Weight Loss – How Much To Drink To Lose Weight

Water is great for you. Proper hydration helps your brain stay alert, your cells are working at top speed, and your exercise performance is critical.

Water has another benefit and concerns weight loss. However, some so-called experts suggest that H20 is an instant fat burner. Except that’s not really true. It’s a little more complex.

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There are something Truth Behind Claims That Water Can Help You Lose Weight. “Often times, water is passed on to those looking for weight loss because it is believed that water can ‘replenish’ you, causing you to eat less frequently or in volume with meals,” says Kelly Jones, MS, RD, CSSD, LDN.

So since you are filling up with water, the chances of having a snack are less and you can better control hunger. In theory, if you are hydrated and eat foods high in water, then you are more likely to have better hydration throughout the day to help control weight.

“Poor hydration can mean your body continues to look for fluids through the foods you eat, which is why people sometimes feel like they are eating less if they have water before or during a meal,” says Jones.

Instead of trying to mask your hunger with water, drink water regularly throughout the day to help prevent feelings of thirst (a sign that you are already dehydrated) and then you may have more regular appetite controls throughout the day.

“Along with well-balanced meals and snacks, getting adequate hydration can help you better listen to your hunger and bloating signals and help your body reach the weight it should reach over time,” she says. Beyond weight management, can it help you lose weight if you want to lose weight?

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Can drinking water help you lose weight?

An elderly African American enjoying refreshing water after a workout


It can help in the short term, but not so much in the long term. “As the volume of food and liquids puts pressure on the nerve cells in your digestive tract, it sends something signals your brain that you may be full, it won’t take long, ”says Jones.

“Without ingesting protein, fat, and fiber, there will be no proper signals of satiety, and if it doesn’t catch up with you very soon after you leave your stomach it will often lead to extreme results later in the day, starvation and possibly mild overeating,” she adds .

How Much Water Should I Really Drink Each Day to Help Lose Weight?

Guy chugs h20 on an empty stretch of road near the mountains

Jacobs Stock Photography Ltd.

In addition to your basic needs, it is recommended that you drink an additional 16 to 24 ounces of fluid approximately 3 hours before your workout, up to 1 liter per hour during your workout, and between 13 and 27 ounces per hour, depending on the conditions of your Jones workout.

After that, you should replace whatever you lost during your workout. By weighing yourself before and after your training session, you can calculate this need. “For every pound you lost while exercising, drink an additional 16 to 20 ounces in addition to your basic needs. Thirst is not a good indicator of hydration status and fluid needs, ”says Jones.

Can i drink too much water?

This guy is just going to town to drink water

Mike Kemp

It is possible. “You are drinking more water than your kidneys can remove in your urine. This can cause too much water to build up in your bloodstream and the fluids to be unbalanced, ”says Maggie Michalczyk, MS, RD.

While it’s riskier for women than men, men can still overdo it with water, which can be life-threatening.

“Excessive fluid intake occurs when the body has so much fluid that minerals like sodium in the blood are diluted, causing an imbalance in the fluid in and out of the cells,” says Jones.

“Known as hyponatremia, or low sodium in the blood, causes symptoms ranging from nausea and fatigue to brain damage and death,” she says.

This is nothing to worry about – but it is a risk associated with excessive water intake.

What about “water weight”? I can’t weigh with water More?

Buff Man dine with a glass of water for weight loss


Water weight is when the body holds back fluids that are normally filtered by the kidneys. “It’s usually temporary and doesn’t mean you’ve gained weight, but it can be daunting to someone trying to lose weight,” says Michalczyk.

It can happen for several reasons. “An increase in the salt content in the diet and long periods of sitting (like on a long flight) can be reasons why people gain water,” says Michalczyk.

However, they can help with management. “Avoiding salty foods (like processed foods, which are usually high in salt), drinking enough water, and exercising are all ways to prevent water weight and make it go away,” says Michalczyk.

Carbohydrates can also affect fluid retention as glycogen (a storage form of carbohydrates) soaks in water. “This explains why people who are on a crash diet low in carbohydrates lose weight immediately, but then gain weight again when they’re back to normal,” says Michalczyk. It’s the water weight that is lost through the glycogen stored in our muscles – just another reason why slow, sustained weight loss is the way to go.

Take that away? Overall, water can help you lose weight as a healthy lifestyle habit where you can better control your appetite and have fewer sugary drinks to quench your thirst, but pure water alone won’t really affect the scale of long-term change.

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