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Lose a lot of weight by knowing how to drink water properly

Can water really help with weight loss?  - Photo 1.

Water is very important in all activities of life. Humans can barely survive for 2 to 4 days without water. Photo: Unsplash

As we all know, water accounts for 70-80% of body weight. Humans can survive for weeks without food, but mostly only survive for 2 to 4 days without water.

Water has the ability to provide a source of minerals, transport nutrients and oxygen necessary for cells, and nourish cells in all activities of the body.

Water in the body has the effect of regulating body temperature, our body temperature will automatically adjust when the weather changes hot and cold thanks to water.

Water converts food into energy, helps eliminate toxins and waste products that cannot be absorbed by the body through urine and feces. Water also lubricates joints, helps bones and joints work smoothly, smoothly and avoids injury.

As for weight loss, is water really involved in this process?

According to Medicalnewstoday, here are 6 reasons why drinking water can help you lose weight, help you live healthy every day.

Water suppresses appetite, effective in weight loss

When the stomach senses that it is full, it sends a signal to the brain to stop eating. Water can help take up space in the stomach, leading to a feeling of fullness and reducing hunger.

Drinking a glass of water before looking for something to eat can help limit unnecessary snacking.

Water increases calorie burning, scientific weight loss

Some studies show that drinking water can help burn calories.

In a 2014 study, 12 people who drank 500 mL of cold water experienced increased energy expenditure.

Specifically, they burned 2 to 3 percent more calories than usual for 90 minutes after drinking the water.

Water can also temporarily increase energy expenditure when the body is at rest.

Drinking cold water can further enhance the calorie-burning benefits of water, as the body expends energy or calories by heating the water for digestion.

Water helps to remove waste from the body

When the body is dehydrated, it cannot get rid of waste in the form of urine or feces correctly.

Water helps the kidneys filter out toxins and waste while the organ retains essential nutrients and electrolytes.

Dehydration can also lead to hard or lumpy stools and constipation. Water keeps waste moving by softening or loosening hard stools.

Water also helps the body recover from digestive problems, such as diarrhea and indigestion.

As waste builds up in your body, you may feel bloated, bloated, and tired.

Therefore, drinking enough water is a good way to avoid retaining waste, as waste retention in the body can make you add a few pounds.

Can water really help with weight loss?  - Photo 2.

Water suppresses appetite, increases calorie burning, helps burn fat… Therefore, water really plays an important role in promoting weight loss more effectively. Photo: Unsplash

Water may cause weight loss by reducing overall fluid calories

Calories are likely to accumulate when drinking soft drinks, juices, coffee or sugary tea.

Most people give up calculating how many calories they need to consume in sports drinks or alcoholic beverages.

Therefore, replacing high-calorie beverages each day with plain water or other non-calorie beverages, such as herbal teas, can provide long-term weight loss benefits.

The authors of a 2012 study found that replacing 2 or more high-calorie beverages with zero-calorie beverages per day for 6 months resulted in an average weight loss of 2 to 2.5% body weight in a group of obese women.

In a study from 2015, female participants drank 250 ml of water after lunch each day while participating in a 24-week weight loss program. They lost 13.6% more weight than women who drank the same amount of drinks other than water after lunch.

The same study also showed that adults who replaced at least one portion of fruit juice with water or a low-calorie beverage gained 0.35 kg less than other adults.

Water helps burn fat

Without water, the body cannot properly metabolize stored fats or carbohydrates.

The process of fat metabolism is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides to produce glycerol and fatty acids.

Drinking enough water is essential to burn fat from food and drink, as well as stored fat.

A small review from 2016 found that increased water intake led to increased lipolysis and fat loss in animal studies.

Good water for exercise

One of the most important components of any weight loss plan is exercise.

Water helps muscles, connective tissues and joints move correctly. It also helps the lungs, heart, and other organs function properly as they ramp up during exercise.

So staying hydrated reduces the risk of things that can get in the way of a good workout, such as cramps and fatigue.

Always drink water before, during, and after exercise to avoid dehydration.

Keeping water close at hand is essential, especially if exercising in hot, humid, or very sunny conditions.

How much water to drink per day is enough?

The recommended amount of water is related to factors such as age and health.

There are no standard recommendations for how much water to drink. Some people need more or less water, depending on many factors, including: activity level, age, body size, temperature, humidity, climate, health status

The National Academy of Medicine recommends the following daily water intake:

2,700 mL/day for adult women

3,700 mL/day for adult men

However, the results show that many adults, especially the elderly, do not drink enough water according to the guidelines of the US National Academy of Medicine.

The following tips can help increase water intake:

Drink at least a glass of water about more than 200ml before each meal

Store water in reusable water bottles

Drink extra water when exercising or when physically active

Drink extra water when it’s warm, humid, or hot

Always keep a glass of water near the bed

Eat plenty of soups and liquid meals like stews and smoothies

Eat fruits and vegetables with a high water content, especially berries, grapes, melons, tomatoes, celery, cucumbers, and lettuce.

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